Workout of the Day
"Nate"
I love the workout "Nate" - so much so that many of you have seen "rounds of Nate" mixed-in with other elements in various AR workouts. It's simple yet complex, contains low rep rounds yet potentially higher volume for the advanced athlete, and has nearly everything that Tuesday's programming didn't - upper body push & pull, loaded hinging, constant work with no built-in rest, and a longer time domain for solidarity in suffering with others. And that last part plays well in reminding us all that it's a "hero" WOD in honor of Chief Petty Officer Nate Hardy.
And every time we have a WOD that I love which contains ring muscle-ups I always think of this awesome video Brain C shot for 15.3.
WOD For 04-18-18:
"Nate"
AMRAP 20 Minutes:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings @ 70/53 lbs
(Compare to 06-08-17 and 12-29-12)
Workout courtesy of CrossFit.com
Rowing: The Sprint Start
You've probably seen several of our athletes utilize the "sprint start" on the rower before -- it's a great tool for when you're rowing shorter distances and/or starting a workout on the rower before any other movement or component. It gets the flywheel moving faster right off the bat without expending much more energy than you otherwise would when not using a sprint start (think of how Coach Hillary says "the first 10 seconds are free" whenever we row a 2000m time trial).
Here's a good, simple video that shows the basics of the sprint start:
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-17-18:
Back Squat:
4-4-4-4 Climbing to a Heavy Top* Set, then...
Two Drop Sets:
1x4 @ 85% of your top set
1x4 @ 80% of your top set
*Add to your top set of SIX from last week 04-09-18.
-then-
"Nah, I'll Squat on Sunday"
Row Intervals:
3 x 500m
Each interval is for time. Record your fastest interval and your delta (the difference between your fastest and slowest times).
A Snatch Start To Your Week
Our back squats will get a one day delay this week in light of our Saturday-Thursday air squat extravaganza combo (ramping-up for "Murph" anyone?).
Hope you all had a great weekend!
Bianca snatchin' into this week like woah!
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-16-18:
On a Running Clock...
A) From 0:00 - 12:00
2 Power Snatches + 2 Overhead Squats:
12 minutes to establish a top set
B) From 17:00 - 24:00
AMRep 7 Minutes w/Ascending Ladder Rep Scheme of 3/3-6/6-9/9-12/12-etc:
Power Snatches @ 95/65 lbs
Chest-to-Bar Pull-ups
C) From 29:00 - 33:00
Tabata:
Side Planks
Alternate sides every interval for 4 total each of R and L.
Sweaty Saturday Special + Sunday Track Session with Coach Kim
Last weeks; group at the track with Coach Kim!
Check the private Arena Ready Facebook group for more info on track days with Coach Kim (including meet-up details and track location) -- this Sunday's session will start at 12pm RAIN OR SHINE! Grab some friends and get your aerobic capacity work in on the track!
WOD For 04-14-18:
"The PARTNER Anawanna Mile"
4 Total Rounds For Time:
6 Rounds of "The Chief"*
400m Run TOGETHER
1 Round of "The Chief" is:
3 Power Cleans @ 135/95 lbs
6 Push-ups
9 Air Squats
*Partners SHARE the power clean and push-up reps with only one person working at a time (reps do not have to be split evenly). Partners MUST BOTH DO THE AIR SQUATS TOGETHER and the next round of power cleans (or run) cannot begin until both athletes have completed the preceding air squats.
Happy Friday The 13th!
Happy Friday the 13th ya'll!
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-13-18:
3 Rounds For Quality:
10 Single KB Front Rack Walking Lunges @ pick load
-then-
For Time:
40-30-20-10
Calorie Row, Ski, or Assault Bike*
Walking Lunges
KB Swings @ 53/35 lbs
*Women row, ski, or bike 28-21-14-7 calories.
Cindy + Isabel
The remixes continue this week. Puffy would be proud (ha ha, take that take that, uh).
G-Dub elevating for that chest-to-bar game.
WOD For 04-12-18:
Power Snatch + Hang Power Snatch + Overhead Squat:
10 minutes to build to a weight heavier than to be used for "Cindybel" (NOT a max)
-then-
"Cindybel"
3 Rounds For Time:
3 Rounds of "Cindy"
10 Power Snatches @ 135/95 lbs
1 Round of "Cindy" is:
5 Pull-ups
10 Push-up
15 Air Squats
Christine Plus One: A Remix
Here's a twist on a scaled-up version of the classic benchmark WOD "Christine" which traditionally uses a 500m row, bodyweight deadlift and 20-inch box (for both men & women) for 3 rounds. How will the slightly (for most) heavier deadlift, slightly higher box, and slightly increased total volume affect your approach to this little fun one?
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-11-18:
4 Rounds For Time:
21/15 Calorie Row, Ski, or Assault Bike
12 Deadlifts @ 225/155 lbs
21 Box Jumps @ 24/20 in
-then-
Tabata:
Hollow Rocks
Going Up On a Tuesday: Partner Dumbbells
Just in case you were trying to forget it entirely, the single DB hang clean & "jerk" (?) is back!
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-10-18:
3 Rounds For Quality:
160 ft Single KB Overhead Carry @ pick load (40 ft down & back Right THEN LEFT)
2 Sets of MAX Strict Pull-ups
This is for quality but move with a purpose. Use any grip for the pull-ups - your max set ends when you come off the pull-up bar (yes, people actually ask me that sometimes).
-then-
With a Partner For Time:
50 Burpees Over the Dumbbell
50 Single Dumbbell Hang Clean to Overhead @ 50/35 lbs (switch sides whenever you like)
50 Handstand Push-ups
50 Single Dumbbell Hang Clean to Overhead
50 Burpees Over the Dumbbell
Only one athlete working at a time, switching whenever the team desires. Reps do not have to be equally split, and athletes may switch sides on the DB C2OH whenever they like (no requirement of specific number of reps on either side). Just remember that blowing up one side will make you pay the price on HSPUs and on the second set of DB C2OHs.
For today we will allow a step-over on the DB burpee if needed (although jumping will be much faster, so jump if you'e able and feeling good).
Every Day Is Leg Day
Every day is leg day. You all know that.
But this gem never gets old thanks to my asinine sense of humor (language NSFW):
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-09-18:
Back Squat:
6-6-6-6 Climbing to a Heavy Top* Set, then...
Two Drop Sets:
1x6 @ 85% of your top set
1x6 @ 80% of your top set
*If possible, add to your top set of SIX from last week 04-02-18.
-then-
"Are You There, Legs?"
AMRAP 8 Minutes:
10 Front Squats @ 135/95 lbs (no rack)
50 Double Unders
Clean the barbell from the floor. Yes, you may squat clean into the first rep of each set. Use a weight you can do unbroken for at least the first 2-3 rounds.
Rainy Saturday Sweat Session!
Grab your #swolemates, get in the gym, and hit this fun one with all you got.
Happy weekend, friends!
With a 1:2 work rest ratio how bad could it really be?
WOD For 04-07-18:
In Teams of THREE Athletes, AMRAP 27 Minutes:
12/8 Calorie Row
9 Power Snatches @ 95/65 lbs
6 Burpee Box Jumps @ 24/20 in
Only one athlete working at a time and tagging is not required: "I go, then you go, then she goes." EACH athlete completes ONE FULL ROUND of 12-9-6 before the next athlete starts his/her round. Sprint through the three movements, and as soon as you stand up the final burpee box jump your teammate may start on his/her row.
Can your team get to 20 total rounds?
Friday Clean & Jerk Dubs
Last week we snatched singles on an EMOM clock for 20 rounds, and this week we're hitting clean & jerk doubles (that's "clean & jerk then clean & jerk") for 16 rounds on a 90-second clock.
Come on in and get your Friday weightlifting on!
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-06-18:
Every 90 Seconds For 16 Rounds (24 Minutes):
2 Clean & Jerks
Technically both Power and Full/Squat Cleans are allowed - but let's be honest, unless you're injured you should be cleaning this workout with full squats to get the most out of the stimulus as possible. Both Push Jerks and Split Jerks are allowed.
Use FOUR different weights:
Rounds 1-4: "LIGHT" (approx 55-60% of 1RM)
Rounds 5-8: "MODERATE" (65-70% of 1RM)
Rounds 9-12: "MODERATE-HEAVY" (75-80% of 1RM)
Rounds 13-16: "HEAVY-ISH" (85-90% of 1RM... note this is NOT a max)
The goal here is technical consistency and developing confidence (i.e. "not overthinking it") at increasing loads. Ideally we want to see 16 out of 16 rounds made for 32 total good lifts (no misses). If you miss during rounds 13-16 you MUST reduce the weight in the following round.
Thursday Tabata
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD FOR 04-05-18:
Tabata:
Row, Ski, or Bike For Calories
Deadlifts @ 185/135 lbs
Wall Balls @ 20/14 lbs to 10/9 ft
Box Jumps @ 24/20 in
Hollow Rocks
(Rest 1 Minute Between Movements)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest, and is repeated eight times (over the course of four minutes). Your score is the lowest rep count among the eight intervals for each movement.
This workout lasts 24 total minutes, including the 4 rest/transition minutes. The movements do NOT alternate - you complete all eight intervals of the movement, rest 1 minute, then move on to complete all eight intervals of the next movement.