Flow and Go

Tuesday-Wednesday workout legs got ya feeling like you're walking in mud?  Let's use the first piece in Thursday classes to get the blood flowing, the shoulders primed, and the core firing.

Then it's a derivative of Open 18.1 but with a shorter time domain (i.e. a faster pace for those who are feeling good) and slightly larger movement sets -- plus we keep the units of measure consistent throughout the day with meters, because no self-respecting obsessive compulsive gym owner programs mixed measurement systems within the same day's workouts.  Well, at least most of the time we don't. 

WOD For 08-23-18:

For Quality (NOT For Time):

400m Run

12m Handstand Walk

12 DB or KB Turkish Get-ups @ pick load (alternate sides)

12m Handstand Walk

400m Run

Prioritize intentional movement and quality positions over speed and loading. 

-then-

AMRAP 12 Minutes:

300m Row

12 Toes-to-Bar

12 Single DB Hang Clean-to-Overhead @ 50/35 lbs (switch sides after 6 reps)

Loaded Then Unloaded

It doesn't get much more classic than this, Wednesday exercisers. 

While you get a break from upper-body pushing & pulling (and thus overhead movements) you will need to make sure to properly prep your lower extremities for jumping -- so if you know that's an area of necessary attention for you then get ahead of it as much as you're able (e.g. rolling the calfs/feet at your desk at work, coming in a bit early to foam roll & mobilize said areas, etc).

Can't jump because you're working around something but on the path back to it? Come in anyway, you know we've always got you covered.

Let's kick this hump day in the eventually-slightly-sore-from-deadlifts ass. 

WOD For 08-22-18:

ON A RUNING CLOCK...

A) At 0:00

For Time:

10-9-8-7-6-5-4-3-2-1

Deadlifts @ 245/165 lbs

Box Jumps @ 24/20 in

B) At 13:00

For Time:

50-40-30-20-10

Air Squats

Double Unders  

12 Consecutive Climbing Sets (Take Two)

Last week we saw this same format with shoulder-to-overhead movements, and this time around we'll focus on the three main barbell squat variations.  After a big dose of aerobic conditioning work on Monday this will be a nice compliment to help start our week of training.

Happy squatting!

WOD FOR 08-21-18:

Overhead Squat:

4-3-2-1

Front Squat:

4-3-2-1

Back Squat:

4-3-2-1

If performing this workout as Rx (Black Level) the goal is to increase the weight every set, for a total of twelve consecutive climbing work sets (i.e. the bar only goes up in weight). If that is unreasonable (be honest with yourself!) decrease the weight when starting the next movement, then climb back up again to a heavy single in four sets.

An example of performing this workout as Rx is as follows: 
Overhead Squat 4x95, 3x115, 2x135, 1x155 directly into...
Front Squat 4x165, 3x185, 2x205, 1x225 directly into...
Back Squat 4x235, 3x255, 2x275, 1x295

(Compare to 02-23-16 and 04-21-15)

No Cardio Zone

On Sunday a nice woman with a little dog from my neighborhood saw me walking Bozie with Avery in tow and struck up a conversation with me.  Inevitably we arrived on the topic of CrossFit (I was wearing my AR Coach Hoodie) and then she hit me with it -- the infamous question I haven't actually heard firsthand in at least 3 years (even though I joke about it nearly every week).

"What do you do for cardio?"  

No lie, I looked her right in the eyes and said "Nothing.  We have a strict No Flex Zone at the gym which is itself The No Cardio Zone as well.  Haha, I'm kidding... well about the No Flex Zone at least."

While I was walking away from her I thought to myself oh crap this lady has no idea I'm basically joking every time I open my mouth.

Oh well, there you have it.  Arena Ready, The No Cardio Zone.

PS you're going to hate me for the movement order of this workout.

Cheers!

WOD For 08-20-18:

"The No Cardio Zone"

AMRAP 21 Minutes:

21/17 Calorie Row, Ski, or Assault Bike (mixing each round is OK)

21 Chest-to-Bar Pull-ups

21 Overhead Walking Lunges w/Plate @ 45/35 lbs

21 KB Swings @ 70/53 lbs

21 AbMat Sit-ups

The Junk Drawer

Inspired by Coach Hillary's QoD this week, here's a workout that has a little bit of everything (barbell-wise) thrown into it.  But at least it's slightly more organized than some other junk drawers though -- think of it as a junk drawer after you went to the Container Store.  Which, by the way, reminds me....

Happy Weekend!

WOD For 08-18-18:

"The Junk Drawer"

With a Partner, 2 Rounds For Time:

60 Box Jumps @ 24/20 in

50 Deadlifts @ 155/110 lbs

40 Hang Power Cleans

30 Front Squats

20 Push Jerks

Only one athlete working at a time and reps do not have to be split evenly.

Friday Forties

No, not that kind of forty, homie.

After we went heavier with the cleans on Tuesday, and hit a longer, aerobic, skill-flavored piece on Thursday -- with some Back Squat triples sandwiched in-between -- we'll go light and fast(ish) on Friday with overhead elements back in play.

Can our advanced athletes hold on to big sets in this one to try and take large chunks out of the forties? Beginner and intermediate athletes should scale accordingly to keep the sets consistent and the rest periods short in an effort to maintain our intended stimulus -- let's call said stimulus "burn-y"... that seems accurate for today.

Happy Friday, friends!  

WOD For 08-17-18:

2 Power Snatches + 2 Overhead Squats:

10 Minutes to Build to a Top Set (not a max)

-then-

For Time:

20 Lateral Bar Burpees

40 Toes-to-Bar

40 Power Snatches @ 75/55 lbs

40 Overhead Squats 

20 Lateral Bar Burpees

Unbroken Double Unders

Remember that one time when a woman named Molly Metz did 10 straight minutes of unbroken double unders?  That's 1,434 reps UNBROKEN.

It sorta makes 26 unbroken reps ten times look like child's play, no?

WOD For 08-16-18:

With a Partner For Time:

5000m Row

***At 0m (to start the workout) and every 500m thereafter BOTH partners must complete:

26 Unbroken Double Unders

6 Pistols (alternating legs)

*Only one athlete rowing at a time - share the same rower and switch whenever you like.

*The row cannot start each time until both partners have completed the DU and pistol reps.

The Back Squat Strength Sandwich (Again)

You saw it two weeks ago in a similar format but with slightly different time constraints, and very different movement demands on the legs in general.  This week's version uses what feels to most of you as the "lighter" kettlebell in a triplet AMRAP to kick things off -- can you start unbroken in the AMRAP movements and hold on all the way through?  

WOD FOR 08-15-18:

On a Running Clock...

A) 0:00 - 10:00

AMRAP 10 Minutes:

21 KB Swings @ 53/35 lbs

15 Wall Balls @ 20/24 lbs to 10/9 ft

9 Hand-Release Push-ups

B) 12:00 - 24:00

Back Squat:

12 Minutes to Build to a Heavy Triple (Not a 3RM)

*If possible, add to your top set from 08-01-18

C) 26:00 - 30:00

Tabata:

Dead Bugs

3-2-1 Contact

If you're around my age, were at least moderately (and perhaps proudly) nerdy as a child, and were allowed to watch educational public television, then you likely know this opening theme fairly well:

When I named Tuesday's WOD I looked up the old "3-2-1 Contact" opening theme and was surprisingly reminded of how many times that opening sequence actually includes sports movements and activities.  It literally shows athletes doing gymnastics, throwing (which is closely related to weightlifting), and jumping in various forms.

How serendipitous indeed.    

WOD For 08-14-18:

"3-2-1 Contact"

15 Rounds For Time:

3 Box Jumps @ 30/24 in

2 Ring Muscle-ups

1 Clean @ 225/155 lbs

12 Consecutive Climbing Sets

If your legs are feeling like wet logs from last week's sequence of workouts then have no fear... we're not squatting, lunging, or pulling on Monday.  In fact, we're not even met-conning (is that even a word?).

But just as we talked about last week with "Simple vs Easy" don't mistake Monday's WOD for less than what it is.  To give this your max effort and truly complete it as prescribed (12 consecutive climbing sets with bar only going up in weight once you start) is one heck of a session.  If, however, your technique is not yet there on the push presses and/or jerks then scale appropriately (i.e. drop the loading when needed to safely complete challenging sets) to get the most out of the training day.

Hope you all had a great weekend! 

WOD For 08-13-18:

Strict Press:

4-3-2-1

Push Press:

4-3-2-1

Push Jerk:

4-3-2-1

If performing this workout as Rx (Black Level) the goal is to increase the weight every set, for a total of twelve consecutive climbing work sets (i.e. the bar only goes up in weight). If that is unreasonable (be honest with yourself!) decrease the weight when starting the next movement, then climb back up again to a heavy single in four sets.

An example of performing this workout as Rx is as follows: 
Strict Press 4x135, 3x145, 2x155, 1x165 directly into...
Push Press 4x175, 3x195, 2x210, 1x220 directly into...
Push Jerk 4x225, 3x235, 2x245, 1x255

(Compare to 07-03-17, 07-27-16, 08-19-15)

A Wise Man Once Said

"Every day is leg day... when you're running from your problems."

Happy weekend, friends!

WOD For 08-11-18:

WITH A PARTNER, ON A RUNNING CLOCK...

A) 0:00 - 10:00

Power Snatch:

10 minutes for both partners to establish a triple (NOT a 3RM) using the same barbell

*Touch-and-go is not required but is encouraged for as long as safely possible in order to prep for the lighter reps in Part B

B) 13:00 - 32:00

FIVE Cycles of 3:00 Work / 1 Minute Rest:

3 Power Snatches @ 115/80 lbs

6 Lateral Bar Burpees

9 Air Squats

*Partners complete ONE FULL ROUND themselves then switch

*Re-start each cycle exactly where you left off (i.e. score this continuously with one grand total of rounds + reps for all 5 cycles)

How To Eat Better: A Simple Guide

1. Eat minimally processed foods. Omit processed grains and seed oils, added sugars, artificial sweeteners, and chemical additives. In other words, eat foods that don’t need their ingredients to be listed on the label. 

2. Eat enough protein. Eat at least the RDA which is .8 grams per kilogram of body weight, and for athletes, up to .9 grams per pound of body weight, as recommended by the ISSN. This can and should come from a variety of plant and animal sources.

3. Eat lots of plants. Eat a wide variety of fruits, vegetables, nuts, seeds and tubers. Eat organic if you can afford it, particularly for the dirty dozen. If uncooked plants give you a stomachache, try cooking them thoroughly.

4. Eat when you’re hungry. Listen to your body’s hunger cues, and eat accordingly. If you first follow steps 1-3, you’re unlikely to overeat.

5. Drink mostly water. Avoiding sugar and sweeteners takes care of most of the empty calories associated with beverages, but coffee, tea and alcohol shouldn’t substitute for water, or be a substantial part of your daily routine either.

WOD For 08-10-18:

Every 2 Minutes For 5 Rounds (10 Minutes):

1 Power Clean + 1 Squat Clean + 2 Front Squats

Climbing

-then-

For Time:

200 Double Unders

100 Wall Balls @ 20/14 lbs t 10/9 ft

50 AbMat Sit-ups

25 Front Squats @ 185/135 lbs (no rack)