WOD/BLOG

Tuesday April 23, 2024
E9MOM x 36min
24/20 GHD Sit-ups
24/20 Alt SADS (50/35)
24/20 Alt Wtd. Step-ups (24/20)
400m Run (or 500/400m Row)
.

Monday April 22, 2024
Build to a challenging Clean & Jerk
…
CF Quarterfinal Workout #4
complete as many reps as possible in 10 minutes of:
10 clean and jerks (135/85)(50% Part 1)
   Rest 1 minute
10 clean and jerks (185/125)(65%)
   Rest 1 minute
10 clean and jerks (225/155)(75%)
   Rest 1 minute
Max-reps clean and jerks in time remaining (245/165)(85%)
.
Sunday April 21, 2024
Partners share the work:
5min max cal Ski
5min max KBS (53/35)
4min max cal Ski
4min max Goblet Squats
3min max cal Ski
3min max SDHP
2min max Ski 
.

Saturday April 20, 2024
E6MOM x 24min
15/12 cal Bike
12 DB Deadlifts (35/25)(Rx+ 50/35)
9 DB Cleans
6 DB S2OH
3 Devil Presses
15/12cal Bike
.
Friday, April 19, 2024
Every :75 x 8rds
3 Back Squats (50%)
30 DU’s
.
4rds x 1:20 work / :30 rest
10/8 cal Ski + max Strict pull-ups into Hollow Hold
10/8 cal Bike + max V-ups
10/8 cal Row + 100’ Sandbag Carry (ahap)
.

Thursday, April 18, 2024
4 rounds for max reps of:
1 minute of power cleans (135/95)* 
1 minute of rowing for calories
1 minute of dumbbell box step-ups (2x50/35)(20)
1 minute of rest 
*snatches for QF athletes (135/85)
.

Wednesday, April 17, 2024
5x3 Front Squats at 60-80%
…
2rds 
10 Handstand Shrugs + 10 Shoulder Taps
:30 Handstand Hold [wall or freestanding]
2 Wall Walks
…
For time:
1/2/3/4/3/2/1 Wall Walks + 10 Wall Balls (20/14)(Rx+ 30/20)
.

Tuesday, April 16, 2024
4rds
DB Split Squats x 7/leg
Front Rack KB Carry x 100’ (ahap)
…
Build to a challenging set of:
2 Push Press + 1 Push Jerk 
…
9min amrap
6 Shoulder to OH (115/75)(65%)
9 TTB
12/9 cal Row
.

Monday, April 15, 2024
Build to a challenging:

Snatch Pull + Pause Hang Power Snatch + Power Snatch
…
E5MOM x 15min
7 Power Snatches (95/65)(60%)
500m Run (scale to 400m)
7 Hang Power Snatches
.
Sunday April 14, 2024

Deck of cards workout - alternate cards with a partner until the deck is complete
Heart - calories any machine
Diamond- Hang Sqt Cleans*
Spades - Shoulder to OH*
Club - Pull-ups
…
Rx 95/65 or DB 35/25

.

Saturday, April 13, 2024
5rds for time
7 Deadlifts (225/155)
200m Run 
7/5cal Bike
Rest 1min
.

Friday, April 12, 2024
24min amrap
5 Box Jumps (30/24)
10 TTB/K2C 
15 SADS
20/16 cal row
Rest 1min
.

Thursday, April 11, 2024
EMOM x 25 min
Min 1 – 15/12/9/6/3 Thrusters*
Min 2 – 10-15 Burpee to 6” Target
Min 3 – 50 DU’s
Min 4 – 15/12cal Ski
Min 5 - rest
**# reps decrease each round / weight increases
Men (75/95/115/125/135)
Ladies (55/65/75/85/95)
.

Wednesday, April 10, 2024
3rds for time
21 Power Cleans (95/65) + 15 Pull-ups + 9 HSPU
15 Power Cleans (135/95) + 15 Pull-ups + 9 HSPU
9 Power Cleans (155/105) + 15 Pull-ups + 9 HSPU
.
Tuesday, April 9, 2024
24min amrap
400m Run + 10 KBS + 10 Pushups  + 10 Goblet Squats
400m Run + 15 KBS + 15 Pushups  + 15 Goblet Squats
*Keep adding 5 reps each rd
** Rx 53/35 - Rx+ 70/44

.
Monday, April 8, 2024
5/5/4/4/3 Box Squats (50-70%)
.
10/8/6/4/2 Bench Press
.
5/4/3/2 weigted pull-ups
.

Sunday April 7, 2024

Partners alternate full rounds for 5 full rounds each
8/6cal any machine 
10 alt. SADS (50/35)
12 Deadlifts (155/105)(40-50%)
10 DB Hang C&Jk
8/6cal any machine 
.

Saturday, April 6, 2024
E5MOM x 20
10 GHD Sit-ups
10/8 cal Assault Bike
10 Push Press (95/65)
10 Barbell Step-ups (20)
Rx+ 12 reps
.
Friday, April 5, 2024
In 20min row for max meters
E2MOM incl. min 0:00 perform 1rd. of the ‘Chief’
3 Power Cleans (135/95*) + 6 HRPU + 9 Air Squats
.
Thursday, April 4, 2024
6 x 3 min work/1:30 min rest (a/b/c/a/b/c) for max reps/cal
a) 20/16cal Ski erg + 20 WB’s + max TTB 
b) 20 WB’s + 20 TTB + max cal Ski 
c) 20 TTB + 20/16cal Ski + max WB’s

** extra :90 rest after 1st rd of a/b/c **
.
3-4rds x 10 reps each
Wtd. dead bugs
Wtd. Hollow Rocks
Kneeling around the world
Half kneeling, 90° rotations
Bear plank pull through
.
Wednesday April 3, 2024
4rds for time:
9 Deadlifts (115/75) + 9 Burpees
7 Hang Power Cleans + 7 Burpees
5 Shoulder to OH + 5 Burpees
3 Overhead Squats + 3 Burpees

Rx+ 135/95
.
125/100m Row
EMOM X 10min
.

Tuesday April 2, 2024
In 20min…
For time - Benchmark ‘Jackie’ 
1000m Row
50 Thrusters (45/35)
30 Pull-ups
…and then in remaining time…
3-rep max Front Squat (from rack) 
.

Monday April 1, 2023
4rds x :90 work / :45 rest
a) 15/12 cal Bike + max Kip Swings or Hollow Hold
b) 15/12 cal Row + max HS Hold
c) 15/12 cal Ski + max DU’s
.
Sunday March 31, 2024
Partners alt for 5rds each
8 cal Ski
6 DB step-overs (40/25)
4 Devil Press
6 DB step-overs (40/25)
8 cal Ski
.
Saturday March 30, 2024
In 24min…
5rds for time
21/16 Cal Row 
15 Front Squats (95/65)
9 Burpees
In remaining time…
Max rds ‘Cindy’ (5 pull-ups + 10 Push-ups + 15 Air Squats)
.

Friday March 29, 2024
Min 0-5: amrap of 12/9 cal Row + 12 WB’s (20/14)
Min 7-12: amrap of 12/9 cal Ski + 6 Sandbag to Shoulder (100/75)
Min 14-18: amrap of 9/7 cal Row + 9 WB’s
Min 20-24: amrap of 9/7 cal Ski + 4 Sandbag to Shoulder 
Min 26-29: amrap of 6/5cal Row + 6 WB’s
Min 31-34:amrap of 6/5cal Ski + 2 Sandbag to Shoulder 
Rx+ 30/20 - 150/100
.
Thursday March 28, 2024
5rds
10 Wtd. Lateral Step-ups(5/leg)
10 Strict TTB/K2E
…
12min amrap
5 HSPU
10 alt Pistols
15/12cal Row
30 DU’s 
.
Wednesday March 27, 2024
Part 1 – Barbell Tabata 
:20 work / :15 rest x 6rds each
- Deadlifts (115/75)
- Hang Power Cleans
- SH2OH
- Clean & Jerks
…
5x3 Front Squats @60-80%
.
Tuesday March 26, 2024
Strict Ring MU Drills
…
E4MOM x 20min
21 KBS (53/35)
15/12 cal Bike
12 KB Snatches
9/7 cal Bike
...
score is total time for all 5rds
.
Monday March 25, 2024
EMOM x 30min
Min 1 - 100’ Tank Push
Min 2 - 15 GHD Situps 
Min 3 - 100’ SA KB Farmers Carry (80/60)
Min 4 -  6-8 SA DB Thrusters
Min 5 -  6-8 Burpee Box Get-overs (48/40)
Min 6 - rest
.
Sunday March 24, 2024
Partner WOD
Alternate 20rds with a partner;
3 Deadlifts (135/95) + 3 HRPU
2 Power Cleans + 2 Burpees
1 Clean and Jerk + 1 Burpee Pull-up
.
Saturday, March 23, 2024
1:20 on / :40 off x 30min
a) 15-20 GHD Sit-ups or 25 Hollow Rocks + max cal Bike
b) 15-20 Bench Press (40-50%) + max cal Row 
c) :30 Tuck Hang/Hollow Hang + max cal Ski

.
Friday, March 22, 2024
For time 
6 Power Snatches* (95/65)
12 TTB/K2C + 6 Power Snatches 
18 Box Jumps + 12 TTB/K2C + 6 Power Snatches 
24 KBS (53/44) + 18 Box Jumps + 12 TTB/K2C + 6 Power Snatches 
30 Sit-ups + 24 KBS (53/44) + 18 Box Jumps + 12 TTB/K2C + 6 Power Snatches 
36/30cal Ski + 30 Sit-ups + 24 KBS (53/44) + 18 Box Jumps + 12 TTB/K2C + 6 Power Snatches 
*Rx+ Sqt Snatch 

.

Thursday, March 21, 2024
Min 0-4: max Cal Row 
Min 5-15: amrap of ‘Holleyman’  - 5 WB's  + 3 HSPU + 1 Power Clean (225/155)
Min 16-20: max Cal Row
.

Another CrossFit Open is in the books. An announcement should be made in the next week or two, of which of our CFSD members will be made it the quarterfinals.

Here is the final leaderboard for everyone who did the Open workouts.  Final placement is based on a points system. 1st place in a workout got 1 point, 2nd place got 2 points, etc...so the lower your points, the higher your rank. 

.

 

 

INTRAMURAL OPEN WEEK 3 POINTS

 

AND THE WINNER IS.....

Wednesday, March 20, 2024
Build to a challenging:
Strict Press + Push Press + Push Jerk
…
For time - 21/15/9
DB Deadlifts (50/35)
DB Power Cleans
DB Shoulder to OH
Cal Bike 
.

Tuesday, March 19, 2024
5 x 10 alt Front Rack Lunges (superset with 10 bw Bulgarian split squats 
.
4 x 10 Bent Bar Row (superset with 10 Ring Rows)
.
For time
1000/800m
Rest 1min
750/600m
Rest 1min
500/400m
Rest 1min
250/200m
.

Monday March 18, 2024
5/5/4/4/3 Sumo Deadlift + Deadlift
.
1min on/off x 10min( 5rds)
10 SDHP (95/65) + max cal Ski
.
Sunday March 17, 2024
17min amrap
…
3 Wall Walks
17cal any machine
3 Wall Walks
17 K2C
3 Wall Walks
17 Burpees
 .

Saturday March 16, 2024
Alt a/b for 2min on/1min off x 30min(5rds)
…
a) 2min amrap of: 12 Deadlifts (115/75) + 9 HRPU + 6 Hang Power Cleans*
b) 400m run 
…
*pick up amrap where you left off
*scale the distance to be able to finish in 2min or less
*sub 500/400m Row or 1000/800m Bike (2min cap)
*Rx+ should can go heavier 
.

** correction - the Mandrake Cupcakes in the Sweet category belonged to Gryffindor - 12 points were shifted from Ravenclaw to Gryffindor

.

Friday March 15, 2024
Min 0-12: 
1500/1250m Ski 
amrap in the time remaining of
7 Box Jumps
14 alt. DB C+Jk
21 Air Squats
**rest 4min**
Min 16-28
1500/1250m Row 
amrap in the time remaining of*
7 Box Jumps
14 alt. DB C+Jk
21 Air Squats
*pick top where you left off
.

Thursday March 14, 2024

5x2 (1/arm) Turkish Get-ups
.
Pause/Pulse/Regular Back Squats 
5x3 @ 50-68%
Rep 1 - :02 pause at bottom
Rep 2 - pulse at bottom
Rep 3 - regular tempo
.
4rds x 2min on / off (a/b/a/b)
a) 20 Russian KBS (53/35) + 20/16cal Bike + Max KBS 
b) 20/16cal Assault Bike + 20 KBS + max cal bike
.

 

Week 2 Intramural Open Leaderboard 

** if there are any scoring questions - please let your team captain know**

Message from the Commissioner (Spirit Points)

It was another week of exceptional effort and athletic prowess at Crossfit Seize The Day. Congratulations to everyone who endured that grueling 20 minutes. Impressive job all!

Onto spirit points. My phone has been blowing up with team spirit from every house (sorry, boss and sleepy dogs!). Clearly, everyone has jumped into the spirit of the Hogwarts intramurals and the 2024 Crossfit Open. Between discussions back and forth about preparing for Thursday's challenge and giving shout-outs and verbal high fives to each other, it has been a great week.

You've shown up in team colors for each other, demonstrated sportsmanship, camaraderie and spirit. It is clear that the spirit points belong to EVERYONE this week!

50 points for Hufflepuffs!
50 points for Gryffindors!
50 points for Ravenclaws!
50 points for Slytherins!

It is a really close race, so BRING IT ALL THIS LAST WEEK WIZARDS!

.

Wednesday March 13, 2024

5 x 2min sets
200m Run
15 TTB
max Devil Presses (50/35) in remaining time
-rest 2 minutes b/t sets-
.
Tuesday March 12, 2024
Build to a challenging:
1 PC + 1 F Sqt + 1 S2OH + 1 Thruster
.
EMOM x 8min
1 Power Clean (135/95)
2 S2OH
3 Front Squats
**Rest 4min**
EMOM x 8min
1 Thruster
2 Burpees 
3 HSPU
.

Monday March 11, 2024
EMOM x 30min
Min 1 - 10-15 GHD Sit-ups
Min 2 - Cal Ski (12/10)
Min 3 - 10-15 Pull-ups (any)
Min 4 - Cal Assault Bike (12/10)
Min 5 - 10-15 Paralette Push-ups (Decline/Flat/Incline)
Min 6 - Cal Rower (12/10)
.

Pick # of reps/cal that you can comfortably hit in :30-:40 in Rd 1/2 - that is challenging in Rd 3/4 and that is a bit of a struggle in Rd 5

Sunday March 10, 2024
Partners alternate for 5rds each
7/5cal Ski erg
9 DB SADS (50/35)
11 TTB/K2C
9 DB C+Jk’s
7/5cal Ski erg
.

Saturday March 9 2024
E4MOM x 20min
5 Box Jumps (30/24)
5 Right-arm DB Thrusters (50/35)
200m Run 
5 Left-arm DB Thrusters
5 Box Jumps  (24/20)
.
Friday March 8, 2024
15min amrap
5/4cal Bike
1 TTB + PU + CTB*
1 Snatch (135/95)

*can be any three kipping movements performed unbroken

.
Thursday March 7, 2024
EMOM x 30min
Min 1 - 100’ Torque Tank Push
Min 2 - 100’ FW/WC
Min 3 - 12/9cal Bike
Min 4 - :30 ‘L’ or Hollow Hang
Min 5 –10 Sandbag Bearhug Squats(150/100)
Min 6 -  Rest

.
For Week 2 - here is what we have for Thursday Night…

1. Workout 24.2 - We need two athletes from each team to do 24.2 Thursday night. Remember, you get points for showing up to cheer them on and points for wearing team colors.
2. Thursday Night Event #1: Truth  Dare or Dare

• Each team will have 5 participants.  There will be 20 dares on the board. Each one will be assigned between 2-10pts - with the more challenging dares being worth more points.  One member from each team will go until all players have went.
• Each participant will pick a card from the board and execute the ‘dare’ on that card.  ‘Dares’ may be funny, gross, embarrassing etc, so probably not a good idea to volunteer for this one if you won’t do almost anything ( nothing will be dangerous).
• You will receive the points for executing the ‘dare’. - though you will lose the points if you chicken out by not executing your dare as written.  If you do not do your dare, the next team up may do your ‘dare’ for double points.

3. Thursday Night Event #2: Team Dodgeball

• Each team will have teams of 5 people. 
• Each team will play each other once…the 2 best records will face off in a final… 
• 20pts for the 1st place team (winner of the finals) / 12pts for the 2nd place team (losing team in the finals  / 7pts for the 3rd & 4th place teams
• Standard dodgeball rules will be used.

.

** All points are subject to review / change **

 

.

Spirit Points (as awarded by League Commissioner)

The Ravenclaws are a particularly chatty group with much speculation about 24.2. They're bouncing guesses off each other and there's a lot of energy to the group chat. Between the videos, chatter and the members I saw there judging others on nights they were not working out, I am awarding them 40 spirit points.

The Hufflepuffs are an energetic group online and no one embraces a theme more than Carolyn and Chief. They have energy in their chats and bring a sea of yellow and black for each event. 40 spirit points.

Gryffindors are a quieter bunch. Santiago brings enthusiasm and encouragement to ALL of the athletes no matter what team they are on, and it seems like he has been there for every heat. They've had good attendance and a good showing of team colors and spirit and the most open registrations. 37 spirit points.

Slytherins, while not overly chatty, have good energy and 24.2 speculation in their chats. They had the most athletes who did 24.1, good repping of team colors and good attendance. 35 spirit points

.

Wednesday March 6, 2024

Build to a challenging:
DL + HPC + F Sqt + Sqt Clean*
* not touch and go
...
For time
40 Deadlifts (155/105) + 80 SU's
30 Hang Power Cleans (135/95) + 60 DU's
20 Front Squats (115/75) + 40 Crossovers
10 Squat Cleans (95/65)
*scale to 60-65% Part 1
.
Tuesday March 5, 2024
Min 0-5: 1000/800m Ski/Row
Min 6-11: EMOM -  10 KBS(53/35)+ 2/1 Wall Walks 
Min 12-17: 1000/800m Row/Ski
Min 18-26: amrap of:
1,2,3 etc Wall Walks 
7/5cal Ski/Row
11 KBS
.
Monday March 4, 2024
a) 3 x 10 Back Squats @ 55-65%
.
b) 5/4/3/2/1 Strict Press
*superset w/ 3-5 Strict Pull-ups 
.
c) 7min amrap
1,2,3…etc 50’ Shuttle Runs
10 Wall Balls
.

Sunday March 3, 2024
Complete the work as a team - one partner works at a time.
60 Deadlifts (95/65) + 60 DU’s
50 Hang Power Cleans + 50 DU’s 
40 Back Squats + 40 DU’s 
30 Shoulder to OH + 30 DU’s 
40 Back Squats + 40 DU’s 
50 Hang Power Cleans + 50 DU’s 
60 Deadlifts+ 60 DU’s 
.
Saturday March 2, 2024
Partners alternate 5 full rds each
8/6cal Bike  
8 DB Front Squats (50/35)
8 Bench Press 50-60%
8 DB Front Squats 
8/6cal Bike
.
Friday March 1, 2024
5rds - each for time
15 Overhead Squats (95/65)
10 Box Jumps (24/20)
5 Bar MU’s (sub pull-up +dip)
-rest 1:1 b/t sets-
.
CrossFit 24.1 Announcement

 

Thursday February 29, 2024
a) 10/10/8/8/6 Barbell back rack step-ups + Back Squats (rpe 6-9/10)
b) 6 Single-arm Ring Rows
…
E4MOM x 16min
a) 2:29 amrap  of: 15/12cal Ski + 20 alt. SA KBS (53/35) + max cal Ski
b) 2:29 amrap of : 15/12cal Bike + 20 alt. KB Deadbugs + max cal Bike
.
Wednesday February 28, 2024
4rds - increase load each round
Pausing Seated DB strict press x 5/arm
Pausing Renegade Row x 5
Pulsing DB Split Squats x 6/leg
…
For time: 30/20/10
SADS (50/35)
TTB
.
Congratulations goes out to Glenn for his 3rd place finish, John for his 1st place finish and Erin for her 2nd place finish in the Global Midwinter Strongman Battle and to Masaun for PR'ing his half marathon time in the Central Park Half Marathon. Both events were held this past Saturday. Nice job to all of you - way to represent!

     

.

Tuesday February 27, 2024

Every 2:30 minutes, for 30 minutes (3 rounds):
Station 1 – 500/400m Row
Station 2 –  20 GHD Situps + 20 Hollow Rocks
Station 3 – 400m Run
Station 4 – 6 BBGO’s (48/40)+ 6 BBJO’s (24/20)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

…
Monday February 26, 2024
EMOM x 20min*
Min 1 - 4 Squat Cleans** (155/105)(60-65%)
Min 2 - 50  DU’s 
Min 3 - 4 Wall Walks**
Min 4 - 50 DU’s
*Try to finish each station in :40. 
** Target is 1 rep every :10sec
.

Sunday February 25, 2024
Partner Fight Gone Bad 
3rds x 2min at each station:
Wall-balls
Sumo DL high-pull (75/55)
Box Jumps(24/20)
Push Press (75/55)
Cal Row
Rest
.
Saturday, February 24, 2024
Min 0-6 - amrap of: 10/8cal Ski + 10 alt SADS (50/35)
Min 9-15 - amrap of: 10/8calRow + 10 Burpee over Rower
Min 18-24 - For time: total # of SADS + total cal ski 
Min 27-33: For time: total # burpees + total cal Rowed
.
Friday February 22, 2024
CF Open 22.3
For time (12min cap)
21 pull-ups
42 DU’s
21 thrusters (95/65)
18 CTB pull-ups
36 DU’s
18 thrusters (115/75)
15 bar MU’s
30 DU’s
15 thrusters (135/95)
.

Thursday , February 22, 2024
Build to a challenging:
DL + HPC + S2OH
…
E4MOM x 20
15/12 cal Row
12 Deadlifts (135/95)*
9 Hang Power Cleans 
6 S2OH
*goal is to go unbroken on the barbell
…

Wednesday February 21. 2024
E3MOM x 15min 
Bench Press x 5 reps
3 reps @ 31x1 + 2 regular tempo
*superset with max set strict pull-ups
…
100’ Walking FW Lunges (50/35)
36 Crossover SU’s
18 V-ups
75’ Walking Front Rack Lunges
30 Crossover SU’s
15 V-ups
50’ Walking OH Lunges (1x50 / 25’ arm)
24 Crossover SU’s
12 V-ups
.

Tuesday February 20, 2024
Back Squats - 5/4/3/2/1/1….
…
E4MOM x 12min
12/10 cal Row + 6 Sandbag over Shoulder (150/100) + 12/10cal Row
.
Monday February 19,2024

Min 0-7: 7min amrap
2 Wall Walks
3 Power snatches (135/95)
4 HSPU (Rx+ Wall Facing)
5 Clean and Jerks (135/95)

…
Min 8-13: 5min amrap
6 Hang Power Cleans (115/75)
7 Box Jumps (24/20)(Rx+ 30/24)

…
Min 14-17:
8 Overhead Squats (75/55)
9 Burpees
.

Sunday, February 18, 2024
Min 0-3: max HRPU
Min 3-7: max KBS (53/35)
Min 7-12: max cal Ski
Min 12-18: max cal Row
Min 18-23: max cal Ski
Mon 23-27: max KBS
Min 27-30: max HRPU

 

Saturday, February 17, 2024
EMOM x 30min
Min 1 - Torque Tank Push x 100’
Min 2 - 12/10cal Ski
Min 3 - 6 Box Get-overs (48/40
Min 4 - 12/10 Bike erg w/ OH Plate Hold
Min 5 - 6 Burpee Pull-ups
Min 6 - rest 
.
Friday February 16, 2024
CrossFit Open 23..1 Re-Test
…
Complete as many reps as possible in
14 minutes of:
• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
.
Thursday, February 15, 2024
In 7min 
50/40 Cal Bike + max Cal Row
-rest 3:00-
In 7 min
50/40 Cal Row + max calorie Ski
-rest 3:00-
In 7min
50/40 Cal Ski + max calorie Bike
.

Wednesday February 14, 2024
5 sets @ RPE 6-8.5
1 Pause Power Cleans + 1 Pause Split Jerk
1 Power Clean + 1 Split Jerk 
@ RPE 6-8.5
.
14min amrap
2 Power Cleans (135/95)(65% Part 1 )
14 TTB
2 S2OH
14 HRPU 
2 Clean & Jerks
14 V-up
.

For time:
Partner 1  does 15/12/9 Thrusters (95/65) + Calories Assault Bike for time…
and then…
Partner 2  does 9/12/15 Calories Bike + Thrusters for time
(cap 5min)

Workout #2 - “XOXO”
For time: 6 alternating rounds for time (3 each) (you go/I go)
Rd 1  - 15 Deadlifts  + 7 Burpee Box Jump Overs + 15/12cal Row
Rd 2 - 15/12cal Row + 7 Burpee Box Jump Overs + 15 Deadlifts
Rd 3 - 15 Deadlifts  + 7 Burpee Box Jump Overs + 15/12cal Row
Rx 155/10  - 24/20” box
(cap 13min)

Workout #3  - ‘You’re the Bomb’
For time - Partners share work as needed:
50cal Ski
40 Alt. DB SADS  (50/35)
50 TTB
40 Alt. DB C+Jk  (50/35)
50cal Ski
(cap - 12min)
...

Sunday, February 11, 2024
Partners – 
Min 0-7: 100 cal Row + max Power Cleans (135/95)
Min 7-10: rest 3min
Min 10-16: 80 cal Row + max S2OH
Min 16-19: rest 3min
Min 19-24: 60cal Row + max Clean & Jerks
*scale to 60% of your 1rm PC or S2OH (whichever is lower)
.
Saturday, February 10, 2024
15min amrap
12/10 Bike or Row
7 Hang Clean & Jerks (95/65)
1,2,3…Wall Walks
.
Friday February 9, 2024
18-16-14
Alt. SADS
DB Step-ups (24/20)
into...
12-10-8
Dumbbell Thrusters (2x50/35)
Dumbbell Box Step-overs
into...
6-4-2 Devils Press
Box Get-overs (48/40)
.

Thursday, February 8, 2024
4 Sets - build in load each set if possible
7 Feett Elevated Pause Ring Rows
7/leg Barbell Back Rack Step Ups (7/each leg)
7/arm alt DB Bench Press
…
Every 3:30 x 4 rds
Rds 1 & 3 - 15/12 cal Ski erg + 7 Bar MU's* + 15/12 cal Assault Bike
Rds 2 & 4 - 15/12 cal Bike + 7 Bar MU's* + 15/12 cal Ski erg

*scale to jumping MU's or 7 CTB PU 's+ 7 Dips
**score is total time for all 4rds
.
Wednesday February 7, 2024
5x2 Tempo Front Squats
@ RPE 6-9 x 3sec down/2sec pause 
…
For time:
Min 0-10:  2k meter Row
Min 10: for time
20 Deadlifts (135/95)
15 Push Jerks 
15 cal Bike
15 Push Jerks
20 Deadlifts
.

Tuesday February 6, 2024
Build to a heavy Power Snatch + Squat Snatch in 10 minutes.
…
Build to a heavy Clean(any) + S2OH in 10 minutes
…
For time: 
10-8-6-4-2 Power Snatch @ 60-85% part 1
into
2-4-6-8-10 Clean & Jerk
.
Monday February 5, 2024
For time

500/400m Row + 50 Air Squats
-rest 1min-
400/300m Row + 40 Wall Balls (20/14)
-rest 1min-
300/250m Row + 30 Wall Balls (30/20)*
*go 1 ball heavier
…
3 sets
10 Barbell Back Extensions
10 Wall Ball Weighted V-Ups
10 Plank Pull-throughs 
.
Sunday February 4, 2024
2min work / 2min rest at each station.  
20/16/12cal + max Deadlifts (115/75)
20/16/12cal  + max Hang Power Clean
20/16/12cal  + max Front Squats
20/16/12cal  + max Hollow Rocks/Sit-ups
20/16/12cal  + max HRPU
20/16/12cal  + max Hang Squat Cleans

** use 50-60% 1rm Hang Power Clean **
.
Saturday, February 3, 2024
Build to a challenging:
Strict Press + Push Press + Push Jerk
…
5 rounds for time:
18 Toes to Bar
9 Shoulder to Overhead (115/80)
54 DU’s
.
Friday February 2, 2024
Row + Ski + Bike for max calories 
:15 each
:30 each
:45 each
:60 each 
:75 each
…
Rest 3min
…
For time: 
Compete the total Cal Rowed
Complete the total Cal Skied
Complete the total Cal Biked
.

Thursday, February 1, 2024
Mary Benchmark WOD
20min amrap
5 HSPU
10 Pistols (alternating legs)
15 Pull-Ups
.

Wednesday, January 31, 2024
Build to a challenging Clean Pull + Clean (any)
…
8min amrap
1 Power Clean* + 2 BJO’s + 10 DU’s
2 Power Cleans + 4 BJO’s + 20 DU’s
Etc…
*use 65% Part 1
.

Tuesday, January 30, 2024
3 Sets
6 Alternating Grip Strict Pull Ups 
12 Dumbbell Single Arm-Step Up (6/arm)
12 Toes-to-Rings
12 Dumbbell Single-arm Floor Bench Press (6/arm)
…
For time:
500m Row + 25 SADS(50/35) + 50’ handstand walk or 5 Wall Walks
400m Row + 20 SADS + 40’ handstand walk or 4 Wall Walks
300m Row + 15 SADS + 30’ handstand walk or 3 Wall Walks
200m Row + 10 SADS + 20’ handstand walk or 2 Wall Walks
.
Monday, January 29, 2024
3 Snatch Grip Push Press + 2 OHS*
4 sets @ 60-75% 1rm Snatch
*sub 3 Push Press + 2 Front Squats
…
6 Back Squats 
5 sets @ 60-75% 1rm Back Squat 
…
8min amrap
2,4,6…etc
KB Swings (53/35)
Goblet Squats 
Reverse Lunge
.

Sunday January 28, 2024
24min with a partner
20,30, etc…cal Ski
30,40, etc …. TTB
40,50, etc …. WB’s

.
Saturday January 27, 2204
20min amrap
5 SDHP (95/65)
10 Barbell Step-ups (24/20)
15 Deadlifts
300m Run
Rest 1min
.
Friday January 26, 2024
Build to a challenging complex:
Hang Power Clean + Front Squat + S2OH
…
4 x 3min amrap / 1min rest 
4 Bar MU’s / Pull-ups
3 Hang Power Cleans (65%)
2 Front Squats
1 S2OH
*pick up where you left off 
.

Thursday January 25, 2024
E6MOM x 30min
100’ Tank Push
5 Devil Press (50/35)
10 Box Jumps (24/20)
15 V-ups
20/16 cal Bike
.

Wednesday January 24, 2024 
EMOM x 20min
Min 1 – 50 SU’s
Min 2 – 15/12/9/6/3 Thrusters*
Min 3 – 50 SU’s
Min 4 – 15/12/9/6/3 Hang Power Snatches*
* 15 @ 75/55 - 12 @ 95/65 - 9 @ 115/75 - 6@ 125/85 - 3 @ 135/95
 .

 SWOLEMATE THROWDOWN
Saturday Feb 10th  - 930a-1230p

 

Tuesday January 23, 2024
4 sets x 10 reps - increase load each rd
Barbell Front Rack Lunges
Supinated Grip Barbell Rows
…
4rds x 3min work/2min rest
15 GHD Sit-ups
15/12 cal Bike
Max Rope Climbs 
.

Monday January 22, 2024 
Min 0-4: 60/50 cal Ski
Min 5-9: 60 Wall Balls* (20/14)(*3 Burpees every break) 
Min 10-14: 60/50 cal Row 
Min 16-24: 8min amrap
4 DB Front Squats (50/35) + 6 TTB + 24 DU’s
.
Sunday January 21, 2024
Alternate rds with a partner;
30rds: 3 Deadlifts (185/125) + 3 HRPU
20rds: 2 Power Cleans (135/95)  + 2 Burpees
10rds: 1 Clean and Jerk (95/65) + 1 Burpee Pull-up
*use 40-50% 1rm for all lifts
.

Saturday January 20, 2024
EMOM x 20min
Even: 2 Back Squats (65%)
Odd: 5 Bench Press (65%)
…
3rds x 2min work / 2min rest
a) 10/8cal Bike + 20 KBS (53/35)  + max cal Bike
b) 20 KBS + 10/8cal Bike + max KBS
c) repeat a or b (athletes choice)
.
Friday January 19, 2024
10/8/6/4/2 Hang Squat Cleans*
.
10/8/6/4/2 Push Press*
.
For time:
500/400/300/200/100m Row (Rest 1min after each)

* reps should be touch and go
.
Thursday January 18, 2024
EMOM  x 10min
Min 1 - 12/9 Calorie Ski
Min 2 – 3/2 Wall Walks or 40’ HS Walk 
**2min rest**
EMOM x 10min
Min 1 – 12/9 cal Assault Bike
Min 2 - 5-10 Strict Pull-ups
**2min rest**
EMOM x 10min
Min 1 - 12/9 Calorie Row
Min 2 – 15 V-ups
.
Wednesday January 17, 2024
For time:
10 Power Snatches (75/55)(40%)
8 Power Snatches (95/65)(50%)
6 Power Snatches (115/75)(60%)
4 Power Snatches (135/95)(70%)
2 Power Snatches (145/100)(75%)
4 Power Snatches (135/95)
6 Power Snatches (115/75)
8 Power Snatches (95/65)
10 Power Snatches (75/55)*
** 30 DU’s after each set **

-> the goal in this workout is to workout on barbell cycling and go unbroken touch and go sets or fast singles throughout.
.

Tuesday January 16, 2024
Kipping Drills /Butterfly Drills
.
For time:
15/12/9/6/3  
Front Squats (115/75)
Bar Facing Burpees 

.

Monday January 15, 2024
MLK WOD
For time: 
39cal Row Buy-in
19 Box Jumps + 29 Burpees + 39 KBS (53/35)
19 Box Jumps + 63 Sit-ups + 39 KB Reverse Lunges
19 Box Jumps + 68 Mountain Climbers + 39 Goblet Squats
39cal Row Cash-out
…
1929 (year MLK born)
1963(year of I have a dream speech) 
1968 (year MLK assassinated)
.

.

PLEASE RSVP IF YOU HAVE NOT YET DONE SO

_____________________________________________

Thursday November 16, 2023
14min amrap
14 GHD Sit-ups
10 Pistols
6 Ring Dips
100’ Sandbag Bearhug Carry (ahap)
.
Wednesday November 15, 2023
Build to a:
a) 3-rep Strict Press
b) 2-rep Push Press
c) 1-rep Push Jerk
.
For time:
3-5-7-9
Power Clean (135/95)
Pull-up
**rest 1min**
11-13-15
Deadlift 
TTB
.

...

Tuesday November 14, 2023
5/5/4/4/3 Front Squat + Back Squat (50-80%)
.
4rds x 2min on / off (a/b/a/b)
a) 20 KBS (53/35) + 20/16cal Bike + Max KBS
b) 20/16cal Assault Bike + 20 KBS + max cal Bike
.
Monday November 13, 2023
4min work / 1min rest x 2rds each
a) 500m Ski + 100'/arm SA OH DB Carry  + max HS Walk / Hold
b) 500m Row + 200’ Rack Carry + max Hollow Hang
c) 1000m Bike erg + 200' Farmer Carry + max Hollow Hold
Rx (50/35)
...

Sunday November 12, 2023
Partner WOD
50cal Row + 50 Back Sqts + 50 Front Sqts + 50 OHS (75/55)
50cal Row + 50 Strict Press + 50 Push Press + 50 Push Jerks
50cal Row + 50 Hang Power Cleans + Hang Power Snatches
50cal Row 
...

Saturday November 11, 2023

Veteran's Day WOD

Veteran Suicide Prevention

For Time:  1,000 Box Step-Ups (20 in)

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack/vest. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20" box for step-ups.

Scaling Options
- partner up and share the work however you wish
- do a portion of the 1000 Reps (example 500 reps)
- substitute a different movement, if you an injury that precludes you from doing step-ups

_____________________________________________________

MEMBER SURVEY - WHO DREW IT BETTER?

CLICK HERE TO VOTE

Voting Closes Sunday night 

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A day to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. 

This Veterans Day, weekend, we will be doing two WOD’s that remind of this significance. On Friday, we will have a 11/11/1918 theme in remembrance of Armistice Day.  On Saturday, along with many other CrossFit’s, we will be doing the Hero WOD Chad 1000x, named after Navy Seal Chad Wilkinson. Throughout the entirety of his career, Chad served honorably, deploying 11 times to combat zones around the world. He was approaching his 21st year of active duty when he died by suicide on October 29, 2018, due to the effects of blast wave injuries, traumatic brain injuries (TBI), and post-traumatic stress disorder (PTSD). 

Chad had strong ties to the CrossFit community, and his taking of his life came as a surprise to everyone.  Chad’s silent fight, wasn’t unlike many of our veterans, where even on our home soil, many continue to fight, but they are not fighting a foreign enemy, they are fighting their own mental health.  By doing Chad 1000x,  we can raise awareness of veteran suicide and highlight the fact that mental health is as important as physical health and people should never feel alone.

CLICK HERE TO LEARN MORE ABOUT THE CHAD WOD

 

This Hero WOD can be done solo or as a partner and scaled in any way needed. 

.

WOD 2
1st - What's the Rush?
2nd - Sprained & Confused
3rd - Hustle & Muscle
4th - Whoops I Did it Again
5th - Army of Mooscles

 .

WOD 3
1st - Sprained & Confused
2nd - Hustle & Muscle
3rd - Maubread
4th - Rx:Grit
5th - Dazed & Confused

 .

Overall

1st - Sprained and Confused

2nd - Hustle & Muscle

3rd - What's the Rush

4th - Empty Nesters

5th - Whoops I Did it Again

.

Saturday November 4, 2023
600m Run
...immediately pm
5ds for time
5 Strict Pull-ups
10 Deadlifts (185/125)
15 HRPU
20 Air Squats to Target
...immediately into 
600m Run
.

 

Introducing - ‘Friday Fri-Yay’ 
One Friday of every month, we will be hosting a Friday night social event. It will start at 645pm and run until 9/930pm. Each ’Friday Fri-yay’ will have a theme: movie night, card night, game night, etc.  It’s a chance to get out of the house and have some fun and get to know the rest of the CFSD community a little better.
Kick off of our first event will THIS FRIDAY 10/13 at 6:45pm
This 1st Friday Fri-Yay will be a Movie Night - and being October and Friday the 13th, we decided to go with a slightly scary, but fun movie that we think everyone will like – ‘Scream’
Members are permitted to bring family and friends.  We will not be supplying food/bevs, as this is meant to be a night out without being centered around food/alcohol (though this Friday we will have popcorn for everyone).  You are welcome to bring a beach chair and snacks/beverages for yourself or to share with others...
There is no need to pre-register - just come have some fun. We hope to see you all there this Friday!
Jeff and Kathy
PS....the gym will not be open for workouts during Friday Fri-Yay
.
Friday October 13, 2023
13min amrap
13 Power Cleans (95/65)
13 Cal Bike
13 Push Presses
13 Cal Ski
….
For time:
13->1 Hollow Rocks
1->13 American KBS (53/35)
.

 

 

Friday, August 4, 2023
Fran
21/15/9 for time:
Thrusters (95/65)
Pull-ups
.
6rds x 1min work / rest
7/5cal AirBike Sprint + max HRPU
.
Thursday, August 3, 2023
Part 1 - 400m Sprint for time
.
Part 2 – For time
20 GHD Sit-ups + 400m Run
30 TTB + 400m Run
40 Weighted Sit-ups + 400m Run
50 Hollow Rocks + 400m Run
60 Abmat Sit-ups + 400m Run
.
Wednesday, August 2, 2023
Part 1 - Build to a 1rm Clean & Jerk
.
Part 2 - ‘ Grace’
For time:  30 Clean & Jerks (135/95)
.

Tuesday August 1, 2023
‘Helen’
3rds for time:
400m Run
21 KBS (53/35)
12 Pullups
.
4rds x 1min at each station. Rest as needed.
Ring Push-ups/Support
NTW HS Hold/Shoulder Taps/Lateral Walks
IYT’s

Monday July 31, 2023

1rm Back Squat

Sunday July 30, 2023
Partner DT
120cal Row (shared)
10 alt. Rds of DT
120cal Row (shared)
.
Saturday, July 29, 2023
5rds for max reps - :45 work / :15 transition
Min 1 - 125’ Tank Push + 20 Rope Slams + max Hollow Hang
Min 2 – max Rope Slams
Min 3 – max L/Tuck/Hollow Hang
Min 4 - max
.
Friday, July 28, 2023
20min amrap
21/17 cal Row
15 DB Thrusters (50/35)
9 Burpee over rower
.
Thursday, July 27, 2023 
6min amrap
2,4,6…Power Clean (95/65)
2,4,6…TTB
**3min Rest**
For time: Go back down by 2’s
Deadlift (135/95)
TTB
 .
Wednesday, July 26, 2023 
Part 1 - 30min amrap
Row 500/400m
Run 400m
.
Part 2 - Alternating Tabata x 8min
Flutter Kicks
Side Plank
Russian Twist
Side Plank
.

Tuesday July 25, 2023

Establish a heavy Snatch for the day
10/8cal Ski / Bike + 30 DU’s + 1 Snatch*
*start lite and build each round

Monday July 24, 2023 
‘Cindy’ EMOM
1 rd of Cindy EMOM - when you cannot complete a rd in under the minute - it is an amrap from there.  Scale work as needed.

Sunday, July 23, 2023
Partners alternate for 5rds each
11 OHS
10 alt SADS (50/35)
9/7 cal Ski
10 alt SADS
11 OHS

.

Saturday July 22, 2023
for time:
30 DB Deadlifts (50/35) + 30 Hollow Rocks + 30cal Row
20 DB Power Cleans + 20 V-ups + 20cal Row
10 DB Shoulder to OH + 10 Burpees + 10cal Row
20 DB Power Cleans + 20 V-ups + 20cal Row
30 DB Deadlifts (50/35) + 30 Hollow Rocks + 30cal Row
.

Friday, July 21, 2023
Part 1 - Build to a challenging: Push Press + Front Squat 
. 
Part 2 - For Time: (compare to 072322)
10 Push Press + 10 Front Squats + 200 Meter Run
9 Push Press + 9 Front Squats + 200 Meter Run
…
1 Push Press + 1 Front Squat + 200 Meter Run
.
Thursday, July 20, 2023
10-> 1 Dips
10 KBS 70/53
.
Deadlifts (barbell 75/55)(db's 20/15)
Hang Power Cleans
Shoulder to OH
Sit-ups
Up/Downs or Plank Hold
Clean & Jerk
Rest (change weight)
.
* Rx weights (75/55)(95/65)(115/75)(125/85)(135/95)
** Scale up down so that lightest set is 35-40% 1rm S2OH and heaviest is around 65-70% (so roughly 40/50/60/65/70%)

.

Thursday December 29, 2022 
3min work / 3min recovery x 3rds each

1. 10 x 25’ Shuttle Runs + 20 GHD Sit Ups + max Shuttle Runs in remaining time
2. 10/8cal Ski + 3 Rope Climbs + max Calorie Ski in remaining time

.

Wednesday December 28, 2022

Part 1 - 1min work / 1min recovery x 4 alternating rounds each Bike /Ski
20 Sec Fast 
30 Sec Easy 
10 Sec Sprint 
.
Part 2 – Core x :20 on / :15off x 4rds
Flutter Kicks
Tricep push-up hold (bottom)
Alt. V-up
Alt. Bird-dogs

.

Tuesday December 27, 2022
Part 1 - Build to a challenging:
Deadlift + Hang Power Clean + Push Jerk
.
Part 2 - 10min amrap:

10 HSPU
10 Pull-ups

10 Push Jerks (135/95)
.

Monday December 26, 2022 
Every :90 x 5rds
Min 1 - 250/200m Row
Min 2- 20 KBS (53/35)
Min 3 - 20 Back Squats (135/95)(40%)
Min 4 – Rest

 

 

 

Saturday December 24, 2022

E6MOM x 24min
10 OHS (95/65)
10/8 cal Bike/Ski
10 Power Snatches
10 Burpee Box Jump Overs
** sub cleans and front squats if needed 
 .

Friday December 23, 2022
Part 1 - Turkish Get-ups and Pistol Squat practice
.
Part 2 - 3rds for time:
50’ Overhead Walking Lunges (45/35 plate)
21/15/9 Plate to OH
50’ Overhead Walking Lunges
21/15/9 HRPU

.

Thursday Dec 22, 2022
For Time:

40/32cal Row

30 Wall Balls (20/14)

20 Deadlifts (185/125)

10 Burpee Pull-ups
**Rest 2min**
10 Burpee Pull-ups
20 Deadlifts (185/125)
30 Wall Balls (20/14)
40/32cal Row
.

Wednesday December 21, 2022
Part 1 - 1 Power Clean EMOM x 10min
Start at building each rep
.
Part 2 - For time:
400m Row
15 Hang Squat Cleans (50% Part 1)

300m Row
12 Hang Squat Cleans
200m Row
9 Hang Squat Cleans
.
Tuesday December 20, 2022
:30on / :30 off x 30min (5rds)
Minute 1 - Cal Ski
Minute 2 - Air Squats or PVC OHS
Minute 3 - Cal Bike
Minute 4 - KB Farmer Carry (ahap)
Minute 5 - DU’s

Minute 6 – GHD Sit-ups
.

Monday December 19, 2022
Part 1 - For max reps:

5min amrap of: 10 Push Press (95/65) + 10 TTB
**rest 1min **
4min amrap of: 8 Push Press + 8 Pull-ups
** Rest 1min **
3min amrap of: 6 Push Press + 6 HSPU
.
Part 2 - 4 sets not for time:
20 V-Ups
20 Tuck Crunches
:20 Hollow Hold
:20 Arch Hold
;20 Side Plank Hold/side
.

Sunday December 18, 2022
Parter WOD - alternate for 4rds x  2:30 on / 2:30 off
20 Double DB Front Rack Box Step Ups (2x35/20) (24/20)
20/15cal Bike or Ski
Max Hang Power Cleans (135/95) in remaining time

Olympic Lifting
Off blocks @ mid knee
3 Power Snatch @ 50% 1 RM Power Snatch
3 Power Snatch @ 60 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
3 Power Snatch @ 75% 1 RM Power Snatch\

Off blocks @ mid knee
2 Power Clean + 2 Push Jerk @ 50% 1 RM Power Clean and Jerk
2 Power Clean + 2 Push Jerk @ 60% 1 RM Power Clean and Jerk
2 Power Clean + 1 Push Jerk @ 65% 1 RM Power Clean and Jerk
2 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
2 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk

.
Saturday December 17, 2022
Part 1 - 5x3 Tempo Front Squats
Rep 1 - 3sec down, 3sec pause in the bottom
Rep 2 - 2sec down, 2sec pause in the bottom
Rep 3 - regular tempo
.
Part 2 - 200m Row + 6 Front Squats ( 60% Part 1) + 12 KBS (53/35)
200m Row + 9 Front Squats + 18 SADS
200m Row  + 12 Front Squats + 24 SADS
200m Row + 9 Front Squats + 18 SADS
200m Row + 6 Front Squats + 12 SADS
. 

Friday December 16, 2022
Part 1 – alternate movements for 5rds. Build in load each rd. 
a) Barbell Glute-Hip Bridges x 6-10 reps
b) Bent-over Barbell Row x 6-10 reps
c) FW/WC x 100’/side 
d) Tourque Tank Push x 100’
.

Thursday December 15, 2022

For time:
50 Jumping Pull-ups 
50 Alt. KB Lunges (53/35)
50 HRPU
50 KB SDHP 
50 Sit-ups
50 KBS
50 K2E /K2C
50 KB Rack Squats (25/arm)
.
Wednesday December 14, 2022
Part 1 - EMOM x 12min 
Even - 2 Power Snatches + 1 OHS (70-80%)
Odd - 12/9 Assault Bike
.
Part 2 - EMOM x 12min
Even - 8/6 HSPU** 
Odd - 12/9cal Ski erg
* scaling order strict/kipping/:30 HS Hold/1-2 Wall Walks/Pike/L-Sit
.
Tuesday December 14, 2022 
Pick Your Poison’
Pick one of the following:
For time (cap 16min)
20 Rounds: 1 Devil Press + 2 DB Thrusters + 3 Burpee Box Jumps 
-or-
10 Rounds: 2 Devil Press + 4 DB Thrusters + 6 Burpee Box Jumps
-or-
5 Rounds: 4 Devil Press + 8 DB Thrusters + 12 Burpee Box Jumps

.

Monday December 12, 2022
Part 1 – build to 3-rep deadlift (5/5/4/4/3/3…)
.
Part 2 – For time (cap 15min)
30/24/21 cal Row
20 Alt SADS (50/35)
10 Deadlifts (65% Part 1)
** Rest 2min **
10 Deadlifts 
20 Alt SADS
30/24/21 cal Row
.
Sunday December 12, 2022 
In teams of 2 – split work as needed
Min 0-6: Row for max calories
Min 6-11:  Max Wall Balls
Min 11-15: Max HRPU
Min 15-20: Max Wall Balls
Min 20-26: Row for max calories

An Update from Coach Jeff on His Legends Competition....

Hey everyone – I am 2 days into my competition with 2 days to go, so I wanted to give all of you an update on how things are going so far.

Before I do that, I wanted to thank all for your supporting me in this endeavor.  Though I have competed at some local competitions before, I have never really tried to compete at the higher-level events, so this is a new experience for me.  The venue is enormous and beautiful, and the people and the energy here is amazing. I didn’t really come in with high expectations as far as how well I would place in the event, as I am surrounded by many of the top athletes in the world.  I really wanted to just have fun and do the best I could.  

Day 1 (Thursday) – I was pretty nervous coming into it, but I imagine everyone was – and once the clock starts on the workout – the nerves immediately go away.  There were two events in Day 1. And out of the 24 athletes I was competing with, I placed 14th on both events.  The first workout was a sprint of db thrusters, db step-ups and a heavy-tank push (which is like a sled). I thought I moved pretty well on this one, though I made a few mistakes with the sled and my transitions between movements that cost me some time and a face places in the standings. My legs were super wobbly after this event and I could barely walk.  The 2^nd event was 7minutes each for max meters on the Rower, Bike erg and Ski Erg. This one was pretty tough.  I felt I paced myself well on this workout, but probably a bit too much and could have pushed the edge a little harder and placed a few spots higher.  Overall, I was pretty happy with how my 1^st day went.

Day 2 (Friday) – Was able to get some good food after my events yesterday and got some good sleep last night, so woke up feeling pretty good today, though my legs are sorer than I expected.  Still feeling a little nervous, but that really doesn’t ever go away.  My first event today had fast high-volume workout of TTB, S2OH and DU’s.  This one didn’t go as well as I would have liked as I struggled with the TTB and DU’s and I took a 20^th place.  The 2^nd workout was quick combo of sprints on a Air Runner which is a self-powered treadmill and DB SADS. I had never used this specific treadmill before. It’s different from a regular one, but I thought I figured it out pretty well and moved ther DB pretty well. They haven’t finished posting the results here, but I think I was middle of the pack. 

Day 3 (Saturday) - Tomorrow they will start to live stream the events. They were setting up huge lighting systems and camera stations when we were leaving earlier, and the announcers are the same ones that you see during the CrossFit Games. It should be pretty cool. Official heat times aren't posted yet, but I think my first event will be around 8:45/9am and my 2^nd around 10:45/11am.  You can watch by clicking this link.

So, 2 more days to go. I spent a lot of today recovering, so I hope to feel good tomorrow, as the events tomorrow are hard ones. Again, thanks to everyone for the support!  I want to make CFSD proud…

.

Saturday December 11, 2022
Alternate 1min max reps with a partner at each station
Min 0-8: Cal Ski erg
Min 8-14: alt. DB Hang Clean + Jerk
Min 14-20: Cal Ski erg or Assault Bike
Min 20-24: alt. DB Hang Clean + Jerk
Min 24-28: Cal Ski erg or Assault Bike
Min 28-30: alt. DB Hang Clean + Jerk
.

Coach Jeff's Legends Competition Schedule for Friday 12/10

Workout #3
5 Rounds fort time:
15 Toes to Bar
9 Shoulder to Overhead (115)
44 Double Unders
...
Workout #4
For time: accumulate 75 Dumbbell Hang Snatches (50#)
in 3min - 200m assault runner Buy In + max DB Hang SADS
Rest 1min
in 2min - 200m assault runner Buy In + max DB Hang SADS
Rest 1min
in 2min - 200m assault runner Buy In + max DB Hang SADS

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Coach Jeff's Legends Competition Schedule for Thursday 12/8
** Thursday and Friday will not be live steamed - so we will try to post pics/videos after the events.

9:44am - Workout #2
For time:
15-12-9
Dumbbell Thrusters (2x50/35)
Dumbbell Box Step Ups (2x50/35)
100’ Tank Push after each round - 25’ increments
...
10:54am - Workout #1
For max distance:
7:00 Max Distance Row
1:00 Transition
7:00 Max Distance Bike ERG
1:00 Transition
7:00 Max Distance Ski ERG

...

Thursday December 9, 2022
Min 0-4   40/32/27 cal Ski or Bike
Min 4-8   50 KBS (50/35)
Min 8-12: 40/32/27 cal Bike or Ski
Min 12-22: amrap of:  5 Burpee to Bar + 10 TTB + 15 KB Goblet Squats

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Wednesday December 8, 2022
Part 1 – Build to a challenging 3-rep Box Squat (5/5/4/4/3/3…)

Target doing at least 6-7 sets working between 30-75% 1rm Back Squat
1st/2nd set should be 5 reps
3rd/4th set should be 4 reps
5th set onward should be 3 reps
...
Note only your heaviest set of 3 in notes
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Part 2 - For time (cap 13min)
30/24 cal Row + 30 DB Step-ups (24/20) + 30 SADS (50/35)
20/16 cal Row + 20 DB Step-ups + 20 SADS
10/8 cal Row + 10 DB Step-ups + 10 SADS
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Tuesday December 6, 2022 
Grip Strength Drills / Pull-up Progressions
Perform one set with a pronated grip (pull-up) and the other with a supinated grip (chin-up)
2 x :20s bar hang
2 x :10s flex hang (hold at the top)
2 x 3-5 negative pull-ups (lower down slowly)
2 x max strict pull-ups
⁃ Those who don’t have pull-ups should use a spotter for assistance
⁃ Those who have high quantity pull-ups can use a weighted vest/belt
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EMOM x :30 max work x 20min (5rds)
Min 1 – Sandbag Bearhug Carry/Hold
Min 2 – 3 Hollow Rocks + 3sec Hold
Min 3 – Cal Ski erg
Min 4 - HS Hold or Plank Hold 

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Monday December 5, 2022
Part 1 - 14min amrap
1000/800m Row Buy-in
7 Hang Power Cleans (135/95)
14 Box Jumps
21 Air Squats
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Part 2 – 4rds x 8-12 reps
Dips (Rings/Matador/Parallettes)
Alternating DB Bicep Curls
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Sunday December 4, 2022
Partner Deck of Cards Workout
Hearts – calories Bike/Ski
Diamonds – alt. DB Hang Clean + Jk
Spades –  DB Front Squats (50/35)
Clubs – Weighted crunch / leg raises
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Saturday December 3, 2022
E4MOM x 24min
20/16cal Row
10 Burpee over Bar
5 Power Snatches (135/95)

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Friday, December 2, 2022
In 20min…
40/30cal Ski erg buy-in
In the remaining time an amrap of:
10 x 25’ shuttle sprints
20 SADS (50/35)
50’ Walking Front Rack Lunges (2x50/35)

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Thursday December 1, 2022
Part 1 - EMOM x 14min
Even: 10 Deadlifts(135/95) + 5 TTB
Odd: 10 HRPU + 5 Pull-ups

Part 2 - 2min work / 2min rest x 4rds

5/4cal Assault Bike + 10 KB Swings (53/35)
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Wednesday November 30, 2022

Saturday November 26,  2022

A Note From Coach Jeff:

It’s often a family tradition on Thanksgiving to share what we are thankful for. This Thanksgiving, I wanted to share my thoughts with you all, my CFSD family.

This weekend is CFSD’s 7^th Anniversary.  Our 1^st class ever was on Black Friday of 2015 (11/27/2015).  When Kat and I started this adventure, we never dreamed it would have such a huge impact on our lives. We knew we wanted to use our passion for fitness to help others change their lives, but CFSD has turned into so much more.  

Each day I arrive in the gym I’m surrounded by the most caring and thoughtful group of individuals, working together, and motivating each other to do their best. I am thankful to have been able witness so many people not only improve physically but become mentally stronger on their CrossFit journey. As a coach, it brings joy to see people in one moment looking like they are struggling to get through a workout, but then smiling and fist bumping everyone after and feeling accomplished.  This lets me know you are being challenged and enjoying the challenge, and that you’ll be back tomorrow to do it all over again.  When we see this, I am quickly reminded why we started CrossFit.  

I am truly thankful for the many relationships and friendships that I have developed over the past 7 years. I’m thankful that you permit us to enter your lives at some of your most vulnerable of moments. When you are drenched in sweat and your minds are muddled with thoughts of defeat, you allow us to encourage you to be the best you can be in that moment in time.  We ask you do things that you never thought possible and then in return you show others what they too are capable of.  As our community has grown, our bond becomes have grown stronger as well, and for this I am eternally thankful.

I am thankful for all of you, as you keep me motivated on a daily basis. CFSD has provided me solace from my feelings of insecurity, vulnerability, and lack of self-confidence.  I see the effort you all put in and it makes me want to keep working harder, as I never want to let you down. You drive me to be a better person–in every sense of the word.

I am grateful for our amazing Coaching staff for the endless energy they bring and the coaching perspective that they have given me.  They have treated CFSD as if it were their own and we wouldn’t be able to have made it through these past 7 years without them.

I am extremely grateful to have such an open-minded, selfless, patient, and passionate wife and partner to be involved with in this undertaking. I could not ask for a better one. To me, she is the heartbeat of CFSD, and nothing could have us helped us grow more as a couple and a family. 

Magic happens at CFSD.  In the past 7 years there have been an endless number of life changing moments and experiences.  I cherish all of them and look forward to all the moments that we be experiencing together in the future.

Thank you all from the bottom of my heart...

Coach Jeff

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Nutrition November Tip - Day 23 - While Coach Jeff and I never believe in the ‘earning your calories’ model for a variety of reasons, we have used cardio-centric parts of workouts to demonstrate how hard it is to ‘burn’ calories. All too often the mindset of many members has been “well, I worked out hard or 5 days this week - I deserve that {________}.” Sadly those are the people that never lose weight, never get stronger and fall into metabolic derangement and poor health. Let’s be clear: YOU CANNOT OUT EXERCISE THE FORK.

In the early years of CFSD, at Halloween each year - Coach would have a bowl of MINI or FUN SIZE size candies and would ask members to pick one. (Mine? I am not a candy person but Mounds is THE candy that I eat.) Everyone would be gleeful and indulge happily and willingly. He would then ask everyone to read the nutrition information and call out the calories for their choice. Still - no one expected what was to come. Each person had to row the calories of their candy; while he never gave a time cap - he expected everyone to row with intensity to match the calories of the candy they ate.

Again, we do not buy into the ‘earn and burn’ calorie model for too many reasons in a social media post but today’s Thanksgiving Day workout had a cardio component for Part 3 of the workout. YOU and a PARTNER and to bike or ski AS MANY CALORIES in 5 MINUTES SPLIT BETWEEN TWO (2) OF YOU.

Those 5 minutes - which meant roughly 2.5 minutes for each of you produced a lot of sweat, pumping heart rates and gasping for air. Each ‘team’ amounted to how many calories? 50? Coach Jeff joked and said “enjoy your spoonful of dessert’. But in reality - we do not realize how many calories are in our food and how much effort it does take to expend more than we take in…..and this is one of the many reasons why Americans are overweight and unhealthy. We drive our car a couple of blocks, park closet to a store, have food delivered by UberEats/DoorDash, sit on the couch and use a remote to change the channel, and shop online. We move less yet eat more. While our next post will be about how calories matter but not necessarily all that matters - take note of how hard you worked today for that 2.5 minutes and how few calories you really did burn. Having said this - Coach Jeff and I do hope you enjoyed your holiday meal without shame and guilt and that your very next meal will be a supportive and healthy choice. Happy Thanksgiving…..we love you guys more you than you know.

November 24, 2022
Individual WOD
5rds of:
15/12 cal Bike / Ski
6 Shoulder to OH (135/95)
9 Hang Power Cleans
12 Front Squats
*Rest 2min
 
Partner WOD -
70/50 cal Buy-in Assault Bike / Ski erg
10 alternating rounds of:
6 Shoulder to OH (135/95)
9 Hang Power Cleans
12 Front Squats
70/50 cal Cash-out Assault Bike / Ski erg

 

Nutrition November Day 23 Tip - The CrossFit Pyramid

This graphic has been shared by CrossFit HQ many times over the years during seminars, videos and even social media posts. Coach Jeff loves it so much that Coach Matt painted on our back wall a couple of years ago. The CrossFit pyramid provides an excellent visual representation of what matters most in CrossFit. It isn’t your 20 pound PR in your clean & jerk. It isn’t your Fran (benchmark workout) time. We want to believe these are the most foundational milestones of CrossFit; the absolutely most important part of CrossFit (both performance and health) is NUTRITION.

Nutrition is the foundation of the pyramid. The quality and constituent elements of an athlete’s diet influence metabolism and therefore the molecular foundations of muscle, bone, and the nervous system. For this reason, any training system that does not consider and duly correct an athlete’s diet will be suboptimal. Long-term training depends upon a solid base of nutritional support.

At CFSD, foundational nutrition is of course staying away from packaged foods/junk/fast food…of course, over the course of this month we have talked about shopping the perimeter (animal proteins, vegetables/fruits) but proper nutrition absolutely means finding what foods are inflammatory TO YOU. It is very easy to assume grains, gluten, dairy and legumes do not affect you - but if you have never given them up for 30 days or more - you will never know if these foods are causing low level inflammation in your body. We have absolutely learned over the years that most of our members have some sort of sensitivity - not necessarily gastrointestinal upset - but skin rashes, achy joints, GERD, etc. Inflammation is the root of ALL dis-ease and even low level inflammation can inhibit good health, weight loss and athletic performance. Consider doing a trial elimination diet and see if it works for you. You have nothing to lose - excellent inflammation and that could be the little needle mover for you.

Thursday November 24, 2022
Note - class times today are 8a/9a/10a. All other classes are cancelled.
…
Appetizer - 7min amrap of:
5 HSPU
10 SADS
15 V-ups/Sit-ups
...
2min rest
...
Main Course - 9min amrap of:
5 Burpees
10 alt. SA DB Thrusters (50/35)
15 K2C/K2E
...
2min rest
...
Dessert - 5min amrap of:
in teams of 2/3 max Cal Bike/Ski

 

November Nutrition Day 21 Tip - The 1-2-3 Rule

So? What is this “1-2-3” rule? It’s simple and if you apply it - it does work well in a majority of cases. We are building on yesterday’s Thanksgiving meal nutrition post and if you made it to the continued part in the comments - I eluded to this rule. First - let’s revisit that Thanksgiving is about the turkey (protein) and the fall harvest (vegetables). Pies and cakes entered into the equation and you can indulge as you are indeed a grown-ass adult who can make good decisions. Remember - dessert is just that ‘dessert’ - not the main meal so first answer your hunger with a meal and appropriately consume your protein and veg. At my mother’s dinner table there are generally no less than 5 pies and cakes she has homemade and that does not even count the cookies my sister baked and the several flavors of ice cream that hit the table. Now, you could easily could opt to take a couple of bites of EACH of these options although that generally leads to eating more than you intended or even feels good, quite frankly. And honestly - if that works for you: GREAT. If you don’t want to get totally derailed and end up in the shame spiral - the 1-2-3 rule comes in handy!

Choose the {dessert} item most appealing to you. Don’t cut a sliver - give yourself the full experience. Put your fork into the pie and be very PRESENT while you savor that bite. Try to experience it without rushing the process…letting that cake/pie sit on your tongue a second or two before you chew and swallow…really taste it and experience the texture. Now assess that one bite. How did it taste? Is it amazing and blissful? Is it as organismic as you remember? Give yourself time with it. Set the fork down on the plate. Have some water, coffee or tea - and enjoy a nice conversation with your family/guests. Try to take a break before your second forkful.

Once you are ready to take that second bite - again check yourself and be present with it and avoid quickly shoveling it into your mouth because it was so good the first time around. Go through the exercise again of resting the utensil on the plate and savoring the deliciousness of that dessert. Now - did it taste as good as the first bite? Be honest - do you now notice maybe something about the texture or perhaps it is a bit too sweet or rich or there is a predominant flavor you didn’t notice before? Or - is this bite just as amazing as the first? Again - sip some beverage and enjoy family and conversation giving yourself time to pause before moving on to that third bite.

Ready for bite number 3? If the second bite was just as amazing as the first - move on to the third bite. If it wasn’t - you can decide that the first bite was life changing but not so sure this second bite felt the same way and maybe that is your cue to move on without eating more. If you do feel you are ready to experience this amazing dessert for bite three - GO FOR IT but issue the same restraint as the first two bites. Experience that third bite for all its glory and indulgence. By now - that third bite and experiencing it without rushing through it may very well be ‘enough’ for you. You may decide that this third bite isn’t quite as earth shattering as the first or second and then you have experienced the beauty of the 1-2-3 bite rule and have created a stop-gap measure from overdoing it. Perhaps. Maybe you are someone that rarely eats dessert ever - including dinner out - and this pie of pie/cake/dessert is just too good to not enjoy - and in that case each of the 3 bites was a complete and utterly beautiful experience - by all means finish what is on your plate and never feel guilt or shame!

However in our experience over the years - most people we speak with do find that 3 bites is generally all it takes to love the dessert and feel satisfied when truly applying the control and restraint of the experience itself. BUT of course there are those people that want the entire thing - and that is okay, too! One day won’t spoil 365 days of eating well. But are you eating well 365 days a year or even remotely close to that? (We will leave you hanging for that post closer to Christmas time!)

Wednesday November 23, 2022
Hero WOD – ‘Jack’ – 20min amrap
10 Push Presses (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

 

November Nutrition Day 21 Tip - Thanksgiving

OH… it is that time of year where we are beginning to stress and think about how we are going to manage Thanksgiving eating.   We don’t want to over articulate or focus on the Thanksgiving meal other than to break it down pretty simply.  In the United States - Thanksgiving is synonymous with turkey (*cough* protein) and the bounty of fall harvest (vegetables if that wasn’t clear).  There is not much else to pontificate over, is there?  Of course there is! We humans have to micro-manage everything we do!  Don’t worry - we will boil it down to a few simple concepts and some esoteric ones so stick with us here.   Simply put - there isn’t much to do with turkey that messes it up and that includes frying that poor bird.  Sure - healthier to roast it slow and low in the oven for hours using simple tried and true basting techniques than deep fat frying it outside nearly causing a fire and adding unnecessary oil and calories to the bird but the fact remains that turkey itself is a fairly high protein, low fat option that is supportive to your overall health.  Somehow - someway in our country - we have managed to take vegetables to a fairly unacceptable place for Thanksgiving. Case in point would be the almighty sweet potato or yam; these root veggies are already sweet by nature but Americans add brown sugar and marshmallows (WHY?) to a very sweet plant.  We add packaged fried onions (of course those are fried in crappy grade oils) to green bean casserole and touted as a healthy green.  We don’t need to go on, do we?  Our strategy for Thanksgiving is pretty simple….load up your plate with turkey. LOTS OF IT.  Find the vegetables that appear as close to nature as they came out of the ground: steamed, roasted, blanched… if it has a cream sauce or butter sauce - just eat it.  Give yourself ONE serving of mashed potatoes or sweet potato casserole.  Unless the bread is homemade - opt out…it; it’s likely some commercially made, gummy and not worth it option.  Eat the stuffing as your host likely slaved over it.  DONE.  ✔️  As for dessert: employ the 1-2-3 bite rule.  If you are a client of CrossFit Seize the Day - you already know this cult classic advice.  If not - stay tuned to tomorrow’s nutrition post about Thanksgiving.  It will be our last post about this holiday meal!

terfly Sit-ups

 

Nutrition November Day 17 - Do you struggle eating your veggies?

1. Experiment with fresh or frozen… sometimes one may appeal to you more than the other. Also - try playing around with boiling, roasting, steaming or even air frying… eating boiled anything our mothers used to make made us all turn our noses up as kids. (I hated the way my mom made spinach - she steamed and boiled the life out of it!)
2. Don’t eat the vegetables you hate! Look - you should definitely ‘re try’ what you swore off and experiment with different pretreating techniques - it may appeal to you. As an adult - I love brussel sprouts, but hated them as a kid. But don’t force the vegetables you totally despise…..eat the ones you enjoy. While variety is important - just getting in more vegetables than you normally would have is a great goal!
3. Sometimes those veggies may need a companion. Lean into a yogurt dressing or some guacamole… sometimes it just makes it a bit more interesting and palatable. Just don’t over do it; be mindful calories do matter.
4. Buy pre-cut/pre-washed veggies for the win! Sometimes cleaning, peeling, chopping can be a time suck… and very often some of the pre-cut/pre-washed options do not cost all that much more…this makes it easy to ensure vegetables are in your meal as you have no excuses.  
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Friday November 18, 2022
20min amrap
30/24cal Row
20 KBS (53/35)
10 Pull-ups
Rx+ 70/53 + CTB PU’s
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Nutrition November Day 16 - We have a healthier version of chicken fingers that your family will love!  Please don’t buy frozen chicken fingers for your kids …you love and care for your children but a peek at the ingredient list on the leading brands will make your head spin.  It is easy to make our version of chicken fingers that will taste great, take little time to prep/cook - and will be so much healthier!   These are also gluten-free and can be completely grain-free too!  You can choose either gluten-free panko crumbs OR finely ground almond meal (for a grain free option).  Ian’s brand has a great gluten-free panko but there are plenty of options available …..just read the label (if you don’t recognize an ingredient - choose another brand).

- Choose the chicken tenderloins in the meat section; I used regular boneless/cleaned/skinless breast for these instead as I wanted them more substantial and cut into strips.  

- Dredge each piece of chicken in almond or coconut flour…this is an important step to allow the egg and coating to adhere to the chicken.  

- Dip the covered chicken in an egg (or two if you are making more than one package of chicken) beaten with water.  

- Then, roll that piece of dredged/egg coated chicken in the gf breadcrumbs.

- Arrange fully coated pieces of chicken on a parchment lined sheet pan.  

- Brush with a small amount of olive oil.  Bake at 350 degrees until toasted on one side - flip, brush with olive oil again and return to oven to bake until again toasted.  

Thicker cutlets take a little longer but this is generally fully cooked in 20 minutes.  Enjoy with your favorite BBQ sauce on the side along with veggies and a starch for a complete dinner.  So much better than fast food and much tastier than anything packaged. Your family will never know you made these in a much more supportive and healthy way.

Thursday November 17, 2022
Part 1 - Build to at least 1 lift heavier than you will use for Part 1
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Part 2 - for time:
12 Power Snatches (75/55) + 50 DU’s
9 Power Snatches (95/65) + 50 DU’s
6 Power Snatches (115/75) + 50 DU’s
3 Power Snatches (135/95) + 50 DU’s
3 Clean & Jerks (135/95) + 50 DU’s
6 Clean & Jerks (115/75) + 50 DU’s
9 Clean & Jerks (95/65) + 50 DU’s
12 Clean & Jerks (75/55)

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Nutrition November Day 15 - We posted this photo last month - but given our “Nutrition November” focus - we felt it was relevant and too good not to share again. Those little afternoon ‘pick-me-ups’ coffee beverages can add up, folks. Besides costing upwards of $5 a pop these days (that is $25 a week/$100 month!) - the caloric load that you are sipping away (and likely not counting towards your daily allowance) can work against your weight loss goals and health given all that sugar! Choose your beverages carefully!

Wednesday November 16, 2022
Part 1 – 5 sets @ 40-75% of: Pause + Pulse + Regular tempo front squat
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Part 2 - 3 rounds
 for time
21 Toes to Bar
15 Front Squats (115/80)

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e on your calendar with a big “X”.  Keep a journal and let us know your progress! (And props to you if you decided you could go longer than 2 weeks and make it a third or fourth week!)

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Wednesday November 9, 2022
Part 1 – Build to a challenging complex of:
Snatch Pull + Power Snatch + OHS + Hang Snatch
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Part 2 - For time:
30/24cal Row + 15 Squat Snatches (95/65)
20/16cal Row + 12 Squat Snatches
10/8cal Row + 9 Squat Snatches

 

Nutrition November Tip Day 7 - For the love of mankind…..stop eating 5-6 meals a day! This fitness and nutrition myth has been around for decades and won’t go away; there is absolutely no science to this one. Please stop for the good of your health and your waistline. Eating 5-6 meals a day has created a heavier and more unhealthy population because:

- It has caused people to inadvertently consume more calories than they expend each day
⁃ It has created an imbalance in the proper macronutrients for people as they tend to ‘snack’ or have small meals that are too carb dense
⁃ Has created a blood-sugar rollercoaster resulting in the ‘hangries’ and hypoglycemia
⁃ Has taxed our digestive tract/organ. Humans are not designed to graze all day - cows are …. and no one wants to look like a cow!
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Stop micro-managing your meals… start eating in a way the body is designed to eat which does not mean grazing….our DNA is actually more aligned with ‘feast or famine’. We recently posted on social email suggesting we ‘answer hunger with a meal’. Your first meal of the day should be your largest ….consisting of an abundance of protein and carbohydrates (veggies, folks!) with some fat… 2 whole eggs plus some roasted peppers, onions, maybe some sweet potato fits the bill! (I promise the food police will not come get you if you decide to grab the leftover steak in the fridge and eat that for breakfast!) A beautifully protein forward meal as your first meal carries you for hours as protein is the most nutrient and satiating macronutrient there is. You may even be able to skip lunch - but if not - lunch is pretty much more of the same, just in a smaller portion of protein + veg. And dinner? You bet - same protein/carb/fat approach but in the smallest portion yet. Eat 2-3 meals a day. Start big at the beginning of the day..work to smaller meals as the day progresses. Don’t snack (you don’t need snacks - it’s a modern day construct). If you need to snack - that is a good sign that you did not eat enough at the meal prior. We will share more on this later - but less meals = better for your body in terms of health and the number on the scale! (Hint: this sets the stage to incorporate some intermittent fasting over time…stay tuned for that post later this month!)

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Tuesday November 8, 2022
Part 1 – Lat activation drills
Low Bar Partner Assisted Pikes
Low Bar Pike Into Slow Negative
Low bar Pikes
Low Bar Pike Into Half Pike
Press Down into Pike
Scap Pull to Half Pull
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E6MOM x 18min (3rds)
10/8 Front Squats (135/95)
10/8 CTB Pull-ups
10/8 cal Bike
10/8 Burpee Box Jump Overs (24/20)

 

Are carbs bad?.  No! But all carbs are not created equally.  Brussel sprouts = carbs.  Bagel = carbs.  Do you consider them the same? If you do - we may have a very spirited debate!   Fruits, vegetables, starchy tubers/root vegetables are carbohydrates….we want them in our diets.  But, flour-based carbohydrate products like bread, bagels, muffins, pasta, cookies, cereal — and such —are considered ‘man-made’ carbohydrates that are less favorable to a healthy, lean body.  Vegetables, fruit and starches all have nutritive value (although starches somewhat less than veggies/fruits), fiber and ‘energy’.  So - when you think you *need* a carbohydrate for fuel - first consider some wholesome fruit and vegetables rather than a processed carbohydrate.  There is no human-need for these kinds of processed/marketed carbohydrates despite fitness-myth and bro-science you read on the internet.  While we try to stay away from labeling any carbohydrate as ‘bad’ - it best to increase your consumption of vegetables and fruits.  Save the processed carbs for the occasional Sunday brunch or a special occasion rather than in your regular rotation.

Monday November 7, 2022
Part 1 – 5rds. increasing load each round if possible.
- Rear foot elevated Split Squats x 6-8/leg
- DB Row x 6-10/side
- L-sit Press Lt/Rt/Both x 3-5
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Part 2 – For time:
25/20/15/10/5cal Row
5/4/3/2/1 Wall Walks
50’ OH Walking Lunges (1x50/35)
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Nutrition November Day 5 Tip

Which oils are the best to use?  Despite mainstream media and advertising - canola, corn, safflower oil along with other vegetable/seed oils are NOT your best choice. Why? Because most of these oils are highly processed to get them to the color and state you seem them in their gleaming bottles. The more processed an oil - the more inflammatory it becomes to the human body. These oils are cheap to make and very shelf stable for long periods of time. They are also very high in Omega-6 fatty acids which in high levels (or even just out of balance with Omega-3 ratios) will cause chronic inflammation. (Inflammation is the root of all disease). Ignore the labels and marketing hype! What oils are the best to use? Our favorites include:
⁃ Avocado oil
⁃ Butter, ghee
⁃ Olive oil
⁃ Coconut oil
*there are more - but these are easily found on grocery store shelves

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Sunday, November 6, 2022
3min work/3min rest each set
Set 1 - 12 reps bar complex + Max cal rowed
Set 2 - 20/16 cal rowed + max reps complex
Set 3 - 10 reps bar complex + Max cal rowed
Set 4 - 20/16 cal Rowed + max reps complex
Set 5 - 8 reps bar complex + Max cal rowed
Set 6 - 20/16 cal rowed + max reps complex
……...
*  Bar complex = 1 DL + 1HC + 1 S2OH…add weight sets 3 and 5
……..
Set 1/2 (75/55) - Set 3/4 (95/65) - Set 5/6 (115/75)
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Nutrition November Day 4

It’s Friday night…..and nearly everyone is either kicking off the 5pm clock out with a beer, glass of wine or cocktail. (Maybe some of you decide to kick clean eating to the curb and indulge in some treats.).  We’re going with the Friday night alcoholic beverage in this post.  Friday night is about leaving the work week behind and having a drink.  Although alcohol does not contain standard macros like protein, carbs or fat - it does contain calories and one bottle of wine may only be 3 glasses but amounts to a total of 600 calories.  And while you may not consume all of that in your Friday night happy hour - if you are simply drinking one bottle of wine over the course of 7 days (one week) - in one month that is a total of 2400 extra calories that you likely did not account for which for illustrative purposes is around the same as 16 snack-size bags of chips, 5 slices of pizza, 10 bottles of 20 ounce Pepsi/Coke, 11 small fries from McDonald’s or 28 Reese’s peanut butter cups.  Think about that….. I bet you are aware of these foods/snacks but didn’t consider that bottle of wine per week to really be that ‘much’.  You don’t need to give up alcohol - you just need to be more aware of its impact on your body and progress. Cutting back will help you reach your body composition goals more easily as well as improve your sleep.  So - scale back to only ‘one’ drink per week…it’s doable.

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Saturday, November 5, 2022
Part 1- EMOM x 15min for max reps
Min 1 - Cal Assault Bike
Min 2 - DU’s
Min 3 - KBS
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Part 2- 50m Sled Pushes (ahap) x 5rds

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Nutrition November Day 3 Tip

Always answer hunger with a meal. What do we mean by this? Swipe to see examples. Every call from your body when it cues up hunger isn’t about ‘calories’ - it is about nourishment. We talked yesterday about the necessity of protein in a healthy diet; answering your hunger with a protein forward meal is exactly what nourishment is about. A meal is not a snack. Try to remove the idea of a small meal or snack from your mind….it is a modern day construct that only put humans on the blood sugar roller coaster….there is no evidence that eating 5-6 small meals/snacks a day will keep your metabolism going; as a matter fact - this is the last thing that helps a metabolism. So, answer your hunger with a MEAL. A meal consists of a protein (meat such as quality grassfed red meat, pastured poultry, wild caught fish) plus a mountain of vegetables. In some cases and depending on your current health status and goals - a small amount of starch such as root vegetables or rice can help round out the *meal*. But a meal must include about a half plate of protein + overflowing other half of vegetables. This meal will keep you going for hours and you will be answering your body’s call for nourishment! Got questions? Ask us!

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Friday November 4, 2022
E10MOM x 30min
25/20 Cal Ski erg
25 Alt SADS (50/35)
25 Alt Wtd.Step-ups (24/20)
25 TTB 

Rx+ 30reps
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Nutrition November Day #2 

Prioritize protein. Why? It is absolutely gram for gram, the most nutrient dense, satiating and satisfying macronutrient there is.  Think about it - when you eat some carbohydrates - you always reach for more.  When you eat a nice juicy steak or half chicken - do you find yourself returning to the kitchen for more? No…but that is more of a dialogue not a social media post!  So from a science perspective - why is protein important (and we are distilling it down for space reasons!):

1. Reduces appetite and hunger levels.  Protein is proven to be more filling and naturally reduces the hunger hormone ghrelin; protein also boosts  ‘peptide YY’ - a hormone that makes you feel full.

2. Increases muscle mass and strength.  Protein is the building block of your muscles.

3. It’s good for your bones.  Studies show that people who eat more protein tend to maintain bone mass better as they age over those who do not.  Pretty simple and we bet you didn’t know that!

4. Reduces cravings and desire for late night snacking. Cravings are different than hunger and honestly, cravings are really hard to control!  However the best way to overcome a craving is NOT being hungry in the first place.  Protein helps with that - see number 1!

5. Boosts metabolism and increases fat burning.  Eating can boost your metabolism for a short while because our bodies uses calories to digest and protein actually burns more calories to digest than any other macronutrient.

6. Lowers your blood pressure.  Studies show that protein can lower systolic blood pressure (the top reading) by an average of 1.76mm hg.  A high protein diet also reduces LDL cholesterol and triglycerides.

7. Maintains weight loss. A high protein diet boosts metabolism which leads to an automatic reduction in calorie intake.  One study found that overweight women who ate 30% of their calories from protein lost 11 pounds in only 12 weeks even though they did not intentionally create a calorie deficit.

8. No - it does not harm your kidneys.  We won’t get too far into this - but unless you suffer from advanced stage kidney disease - protein is completely safe to consume!

9. Helps repair itself after injury.  Protein is the building blocks of muscle, organs, tissue and skin.  Without it - healing is slowed.

10. Helps you stay  fit as you age.  One of the consequences of aging is that muscles gradually weaken…. Protein helps spare muscle breakdown.  Sarcopenia is a very real condition of older people which can cause bone fractures, frailty and reduced quality of life.  Eating your protein is a way to reduce age-related muscle deterioration or even ward off sarcopenia.
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Part 1 - ‘343’ Hero WOD
100 Deadlifts (135/95)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45)
43 Burpees
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Part 2 – immediately uponiog completion of the 343 WOD, athletes will work together to accrue 343 Calories on the Assault Bike (as a class)

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9am Heat
Anna + Niels
Fran + Frank
Amy + Andrew
Daniella + Matt
Maggie + Joanna
Jess + Ken
Tracey + Warren
MK
Regina

9:45 Heat
Kristen + Justin
Tara + Lauryn + Jack
Erin +1
Steve K.
Joe S.
John L
Jeff B.
Bari
Shelley
Kelly
Sean
Bernie P
Tom C

This event has been organized by Tim Cook, to honor the life of his father, Richard Cook, who passed away from Acute Myeloid Leukemia on January 19th, 2020.  

Inside the #'s - the name of the WOD 'Relax and Active' stands for Richard & Anna Cook, the parents of the event organizer.  19min is for his birthday of 1/19.  218 is their house # and Richard passed away on his 69th birthday, hence the 6 & 9 reps.

This is a Partner workout and not a competition. ALL are welcome to attend and if you do not have a partner, we can match you with someone.  

It takes more than one person to make up a team and that’s why we are asking for your help. Your donation/registration will help fund treatments that save lives every day; like immunotherapies that use a person’s own immune system to kill cancer. You may not know it, but every single donation helps save a life with breakthrough therapies such as these.  Together, we can Cook cancer!!!! 

Friday August 19, 2022
Part 1 - Build to a challenging:
Hang Clean + Front Squat + S2OH
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Part 2 -  For time:
20/16cal Row
15 Front Squats (65% Part 1)
20/16cal Row
15 Shoulder to OH
20/16cal Row
15 Front Squats
20cal Row
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Thursday August 18, 2022
Part 1 - :45 max reps / :45 rest x 5rds
a)  Strict Pull-ups
b)  Alt. Pistols or Hollow Candlesticks x 10-12 reps
c)  GHD Sit-up’s
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Part 2 - For time - 4 x 400m Run (each for time)
1:20 rest after each
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Wednesday August 17, 2022
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Part 1 - EMOM x 10min x 1 Clean(any style)
** start at 50-60% and build 
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Part 2 - E3MOM x 12min (a/b/a/b)
a) 8cal Assault Bike  + 8 Thusters + 8 Burpees + max cal Bike in remaining time 
b) 8cal Ski + 8 Thrusters + 8 Burpees + max  cal Ski in remaining time 
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Tuesday August 16, 2022
Part 1 -EMOM x 10min x 1 Snatch
** start at 50-60% and build 
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Part 2 - 5min amrap
7 BJO’s + 8 SADS + 9 TTB/K2C
** rest 1min **
4min amrap
5 BJO’s + 6 SADS + 7 TTB/K2C
** rest 1min **
3min amrap
4 BJO’s + 5 SADS + 6 TTB/K2C
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Monday August 15, 2022
40min amrap
Row 500/400 @ 2k-10 pace
:15 rest
Run 400m  @ 5k pace 
:15 rest 
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Sunday August 14, 2022

:45on/:15off x 24min for max reps at each station
Min 1 - Cal Ski erg
Min 2 - Alt. DB Hang Clean + Jerk(50/35)
Min 3 - Burpee Pull-ups
Min 4 - rest

** try to pick a number of cal/reps that you can sustain across all 6 rounds

Oly

A) Pause OHS + OHS
Take the bar from the rack.
Perform 6 sets working from 60-110% of your 1rm Snatch. Pause at the bottom of the 1st rep for no less than 3-5sec

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B) Hang Snatch Double from Blocks
6 sets @ 40-70% 1rm Snatch. Focus today balance and speed under the bar more than load today.

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C) Pause Jerk + Jerk
6 sets - starting at 50% and building. Stay liter and work on speed, if you’re not hitting both jerks solidly.
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Saturday August 13, 2022
E8MOM x 32min
Each for time ( score is total time working time for all 4rds) 
400/350m row

30 KB Swings (53/44)

20 Wall Balls (20/14)
150m Sprint 
...
scale to: 350/300m row - 24 KBS - 16 WB - 100m Sprint 

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Friday August 12, 2022

Part 1 - Pause Deadlifts (2sec mid-shin in both directions)
4 sets x 5 reps at 30-60% 1rm
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Part 2 - For time (20min cap)
21/15/9/15/21 Deadlifts (185/125)
10/8 cal Ski
21/15/9/15/21 HRPU
10/8cal Bike
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Thursday August 11, 2022
Part 1 - 11min amrap
21 DU’s
15 Alt Front Rack Lunges (35/25)
9 TTB/K2C
Rx+ 50/35
 
Part 2 - 4rds x 8-12 reps 
Ring Push-ups
SA Ring Row 
Hollow/Arch Transitions 

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Wednesday August 10, 2022
Part 1 - 7rds for time (15min cap)
6 Hang Power Cleans (95/65)
4 Push Press
200m Run (scale to 150m)
(Rx+ 115/75)
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Part 2 - Tabata Core x 8min

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Tuesday August 9, 2022
3min amrap / 1min rest x 4rds
8 SADS (50/35)
4 Box Jumps (24/20)
2 HSPU’s
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Part 2 - Tabata Core x 8min
Flutter Kicks + Over-Unders
K2E Mtn. Climbers
Russian Twists
Superman’s
 

 

 

 

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Monday August 8, 2022
Part 1- 5x5 Front Squats
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Part 2 - E3MOM x 15min
15/12 Row + amrap of:
7 Thrusters (75/55) + 7 Burpees + 7 Pullups
** pick amrap up where you left off

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Sunday August 8, 2022
In teams of 3 - For max reps and calories….
One Partner on a station at a time - switch E2MOM for 30min
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Station 1 - amrap of: 3 Deadlifts (135/95) + 6 HRPU or Sit-ups + 9 Air Squats
Station 2 - Row for max calories
Station 3 - rest

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Saturday, August 7, 2022
1min work at each movement  / 2min rest
a) cal Rower + alt. DB Hang Cln & Jk (40/25)
b) cal Ski + Wtd Crunch
c) cal Bike + Russian KB Swings (53/44)
d) alt. Hang Cln & Jk  + cal Rower
e) Wtd Crunch + cal Ski
f)  Russian KBS + cal Bike
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Friday August 5, 2022
Part 1 - 3x 3min amrap / 3min rest
6 Double DB Snatch (40/25)
6 DB Step-overs (24/20)
6 Burpees
*pick up from where you left off
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Part 2 - 4rds ahap. 2min rest between each
100’ Double KB OH Carry + 100’ Rack Carry + 100 Farmer Carry

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Thursday August 4, 2022 
In 30min - max rds of ‘Cindy’
E6MOM incl. 0:00 Run 400m

Wednesday August 3, 2022 
Part 1 - Build to a challenging:
Power Clean + Front Squat + Hang Clean (any style).
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Part 2 - For time:
500m Row
25 Hang Power Cleans (95/65)(50% P1)
25 Box Jump-overs
25 Push Press
500m Row
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Tuesday, August 2, 2022

EMOM x 12min
Even: 10/8 HSPU
Odd: 10/8cal Ski

** rest 2min**

EMOM x 12min
Even: 8 Deadlifts (185/125) + 4 Burpees
Odd: 10/8cal Bike

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Monday August 1, 2022

Part 1 - 4rds x 1min each
a) Split Squats (:30/side)
b) GHD Sit-ups
c) SA DB Row (:30/side)
d) IYT’s
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Part 2- E2MOM x 16min
5 Strict Pull-ups
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row

*Score = Total Calories on the Rower

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