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WOD/Blog

Wednesday February 8, 2023
Part 1 Build to a:
a) 3-rep Strict Press
b) 2-rep Push Press
c) 1-rep Push Jerk
.
Part 2 - For time
9/15/21/15/9
KBS (53/35)
Air Squat
Abmat Sit-up
.

Tuesday February 7, 2023
Part 1 - Build to a challenging power sntach 
EMOM x 5min - 2 Power Snatches @ 50-70%
EMOM x 5min - 1 Power Snatch @ 75-100+%
-
For time:  (15min cap)
2rds of: 5 BBJO’s + 5 Power Snatches (95/65)(50%)
2rds of: 5 BBJO’s + 4 Power Snatches (115/75)(60%)
2rds of: 5 BBJO’s + 3 Power Snatches (135/85)(70%)
2rds of: 5 BBJO’s + 2 Power Snatches (145/95)(75%)
2rds of: 5 BBJO’s + 1 Power Snatch (155/105)(80%)
** scale the weight and # of BBJO’s as needed to finish each round in under 3min

Swolemate Throwdown Results 

Teams receive 1pt for 1st place, 2pts for 2nd place, etc...

Click this link to view the dropbox of photos for todays event

Workout #1 - ‘Love Hurts’
1st - < Rx-ish (MK / Mike Tooomey)
2nd - All Pain - No Gain (Dave / John C)
3rd - Will WOD For Donuts ( Erin / Mike Tangredi)
3rd- Parceros (Sergio / Santiago)
5th - She’s Bold - He’s Old (Gia/Jeff)
.
Workout #2 - In the Mood
1st - < Rx-ish (MK / Mike Tooomey)
2nd - #Maubread (Mo/Ryan)
3rd - Close Your Eyes Kids ( Jenn/Andrew)
4th - Queens of Lexington (Jo/Maggie)
5th - She’s Bold - He’s Old (Gia/Jeff)
.
Workout #3 - ‘She Loves Me Not…’
1st - Young Guns (Alex/Dylan)
2nd - Parceros (Sergio/Santiago)
3rd - #Maubread (Mo/Ryan)
4th - Close Your Eyes Kids ( Jenn/Andrew)
5th -  Downright Hot & Swole (Kelly/Jackie)
.
Overall
1st - Parceros (Sergio/Santiago)
2nd -  #Maubread (Mo/Ryan)
3rd - Close Your Eyes Kids ( Jenn/Andrew)
4th - Will WOD For Donuts ( Erin / Mike Tangredi)
5th - < Rx-ish (MK / Mike Tooomey)

Overall Place WOD 1 `WOD 2 WOD 3 Total  Pts
22 A Big Jerk and a Snatch (Kristen/Justin) 104 (21) 244 (18) 10:40 (22) 61
10 All Pain - No Gain (Dave/John C) 167 (2) 11:19(12) 9:33 (17) 31
15 A Snatch Made in Heaven (Matt/Daniella) 127 (17) 255 (16) 8:28 (9) 42
3 Close Your Eyes Kids (Jenn/Andrew) 153 (6) 10:05 (3) 7:38 (4) 13
19 Does Size Really Matter? (Meredith/Chris) 133 (13) 11:12(10) 10:39 (21) 54
10 Downright Hot & Swole (Kelly/Jackie) 144 (11) 11:48(15) 7:56 (5) 31
16 Give No Shits - Do Deadlifts (Cami/Rob) 130 (15) 11:39(13) 10:36 (20) 48
17 Hakuna Masquata (Jenn B/Colleen) 121 (20) 11:45(14) 9:29 (16) 50
21 I Will Be Late (John L/Josh) 104 (21) 210 (20) 10:07 (19) 60
5 < Rx-ish (MK/Toomey) 169 (1) 9:48 (1)  9:37 (18) 20
2 #Maubread (Mo/Ryan) 152 (7) 9:57 (2) 7:20 (3) 12
16 Mommy’s Playdate (Martha/Alyssa) 126 (19) 11:06 (10) 9:07 (14) 43
13 Morning WOD (Tracey/Luis) 128 (16) 11:00(9) 8:46 (12) 37
9 Namaste (Steve K/Jon) 144 (11) 10:51 (8) 8:36 (11) 30
14 Pain & Gain (Bari/Vivian) 133 (13) 206 (21) 7:59 (6) 40
1 Parceros (Sergio/Santiago) 165 (3)  10:34 (6) 7:01 (2) 11
8 The Queens of Lexington (Jo/Maggie) 146 (10) 10:07 (4) 8:33 (10) 24
18 Shake + Bake (Glenn/Bernie) 127 (17) 226 (19) 9:17 (15) 51
7 She’s Bold - He’s Old (Gia/Jeff) 158 (5) 10:19 (5) 9:03 (13) 23
12 10-13 (Tom/Shaneil)  149 (8) 12:15(17) 8:08 (8) 33
4 Will WOD for Donuts (Erin/Mike T) 165 (3) 10:40 (7) 7:59 (6) 16
6 Young Guns (Alex/Dylan) 147 (9) 11:17(11) 6:35 (1) 21

 

Swolemate Heat Schedule

Posted below are heat times for tomorrow's Throwdown.  Please arrive by 8:30am. We will have an athlete briefing at 8:45am to go over the workouts, flow and rules.  

There are 3 workouts - so it's important that you stay hydrated and take in some calories before/during. There will be a designated warm-up area for the workouts and we will post a suggested warm-up for each workout.  In order for us to stay on schedule, please be. ready for your heat at least 5min in advance of your heat time.  Thats means you need to warm-up, go to the bathroom, etc well before your heat time.

Family and guests are welcome and encouraged to come cheer you on.  

8:45-9:00 - Athlete Briefing 

Workout #1 - ‘Love Hurts’

Heat 1 - 9:10-9:17 (Heat 3 will judge)
Lane 1 - Will Wod For Donuts 
Lane 2 -  < Rx-ish
Lane 3 - 10-13
Lane 4 - Fuego
Lane 5 - Hakuna Masquata
Lane 6 - Downright Hot & Swole
.
Heat 2 - 9:22-9:29 (Heat 4 will judge)
Lane 1 - She’s Bold - He’s Old
Lane 2 - Parceros
Lane 3 - Morning WOD
Lane 4 - A Big Jerk & A Snatch
Lane 5 - Young Guns
Lane 6 - Pain & Gain
.
Heat 3 - 9:34 - 9:41 (Heat 1 will judge)
Lane 1 - A Snatch Made in Heaven
Lane 2 - Shake and Bake
Lane 3 - #Maubread
Lane 4 -  Give No Shits - Do Deadlifts
Lane 5 - Queens of Lexington 
Lane 6 - Does Size Really Matter
.
Heat 4 - 9:46- 9:53 (Heat 2 will judge)
Lane 1 - I Will Be Late
Lane 2 - Namaste
Lane 3 - All Pain No Gains
Lane 4 - Close Your Eyes Kids
Lane 5 - Mommy’s Playdate
Lane 6- Ren & Stimp
.
Workout #2 - In the Mood
Heat 1 - 10:05 - 10:17 (Heat 3 will judge)
Lane 1 - Will Wod For Donuts 
Lane 2 -  < Rx-ish
Lane 3 - 10-13
Lane 4 - Morning WOD
Lane 5 - Young Guns
Lane 6 - Fuego
Lane 7 - Hakuna Masquata
Lane 8 - Downright Hot & Swole
.
Heat 2 - 10:22 - 10:34 (Heat 1 will judge)
Lane 1 - She’s Bold - He’s Old 
Lane 2 - Parceros
Lane 3 - Shake and Bake
Lane 4 - A Big Jerk & A Snatch
Lane 5 - #Maubread
Lane 6 -  Give No Shits - Do Deadlifts
Lane 7 - Queens of Lexington 
Lane 8 - Pain & Gain
.
Heat 3 - 10:39 - 10:51 (Heat 2 will judge)
Lane 1 - A Snatch Made in Heaven
Lane 2 - I Will Be Late
Lane 3 - Namaste
Lane 4 - Does Size Really Matter
Lane 5 - All Pain No Gains
Lane 6 - Close Your Eyes Kids
Lane 7 - Mommy’s Playdate
Lane 8 - Ren & Stimpy
.
Workout #3 - ‘She Loves Me Not…’

.
Heat 1 - 11:10 - 11:22 (Heat 3 will judge)
Lane 1 - Will Wod For Donuts 
Lane 2 -  < Rx-ish
Lane 3 - 10-13
Lane 4 - Morning WOD
Lane 5 - Young Guns
Lane 6 - Fuego
Lane 7 - Hakuna Masquata
Lane 8 - Downright Hot & Swole
.
Heat 2 - 11:29 - 11:41 (Heat 1 will judge)
Lane 1 - She’s Bold - He’s Old 
Lane 2 - Parceros
Lane 3 - Shake and Bake
Lane 4 - A Big Jerk & A Snatch
Lane 5 - #Maubread
Lane 6 -  Give No Shits - Do Deadlifts
Lane 7 - Queens of Lexington 
Lane 8 - Pain & Gain

.
Heat 3 - 11:46 - 11:58 (Heat 2 will judge)
Lane 1 - A Snatch Made in Heaven
Lane 2 - I Will Be Late
Lane 3 - Namaste
Lane 4 - Does Size Really Matter
Lane 5 - All Pain No Gains
Lane 6 - Close Your Eyes Kids
Lane 7 - Mommy’s Playdate
Lane 8 - Ren & Stimpy
.

Swolemate Throwdown Teams

A Big Jerk and a Snatch (Kristen/Justin)
All Pain - No Gain (Dave/John C)
A Snatch Made in Heaven (Matt/Daniella)
Close Your Eyes Kids (Jenn/Andrew)
Does Size Really Matter? (Meredith/Chris)
Downright Hot & Swole (Kelly/Jackie)
Give No Shits - Do Deadlifts (Cami/Rob)
Hakuna Masquata (Jenn B/Colleen)
I Will Be Late (John L/Josh)
< Rx-ish (MK/Toomey)
#Maubread (Mo/Ryan)
Mommy’s Playdate (Martha/Alyssa)
Morning WOD (Tracey/Luis)
Namaste (Steve K/Jon)
Pain & Gain (Bari/Vivian)
Parceros (Sergio/Santiago)
Ren & Stimpy (Renee/Rachel)
Team “Fuego” (Dani/Erick)
The Queens of Lexington (Jo/Maggie)
Shake + Bake (Glenn/Bernie)
She’s Bold - He’s Old (Gia/Jeff)
10-13 (Tom/Shaneil)
Will WOD for Donuts (Erin/Mike T)
Young Guns (Alex/Dylan)

.

 

 

Saturday February 4, 2023
EMOM x 24min
Min 1 - 15/12cal Row
Min 2 - 15 WB’s
Min 3 - 15/12 Deadlifts (185/125)
Min 4 - 15 HRPU

Friday February 3, 2023
Part 1 - Barbell Lunges - 2 sets x 10 steps each. Start lite and increase load each set.
- Back Rack Lunge (stationary)
- Front Rack Lunge (stationary)
- Back Rack Lunge (walking)
- Front Rack Lunge (walking)
- OH Lunge (walking)
.
Part 2 - 4rds for time:
12 Box Jumps (24/20)
9 Power Cleans (115/75)
6/5cal Bike/Ski
.
Rx+ 135/95
.

Thursday February 2, 2023
Part 1 - 5 alternating rounds 
a) 5x2 Strict Press @ 60-70%
b) 3-5 Strict Pullups 

.
Part 2 - For max reps
5min amrap 
10 Push Press (95/65)
10 TTB 
4min amrap 
8 Push Press 
8 Pull-ups 
3min amrap 
6 Push Press 
6 HSPU
.

 

DO ANY OF THESE LOST AND FOUND ITEMS BELONG TO YOU?

These are items that have been left in the cubbies. If anything here is yours, please claim it by the end of this week.

 

Wednesday February, 2023
Build to a challenging: 
Snatch + Hang Snatch (any style)
.
Part 2 - For time (cap 12min)
40/30 cal Ski / Bike
100/80 Air Squats to target (EMOM 3 Power Snatch 95/65)
30/24 cal Ski / Bike
.

 

Tuesday January 31, 2023


Part 1 – 21/15/9 (15min cap)
DB Cleans (50/35)
DB Squats
DB Shoulder to OH
Calorie Row
.
Part 2 - :30 on/:20 off x 5rds
DU’s
HS hold
Cal Assault Bike
Hollow Hold
.

Monday January 30, 2023
.
Part 1 – 10/8/7/6/5 Barbell Glute-Hip Bridges
.
Part 2 – 10/8/7/6/5 Bench Supported Barbell Row
.
Part 3 - 5/5/4/4/3
.
Closed-grip + Regular Grip Bench Press
.
Sunday January 29, 2023
3min work work/3min rest at each station for 36min (2 alternating sets each)
A) 30/24/18 cal Rower + Max Strict K2C
B) 30/24/18 cal AirBike + max SA KB Swings
C) 30/24/18 cal Ski Erg + max SADS
.

Saturday January 28, 2023
Build to a challenging:
Deadlift + Hang Power Clean + Shoulder to OH
.
2min work / 2min rest at each station. 
20/16/12cal + max Hang Power Cleans (115/75)
20/16/12cal  + max Shoulder to OH
20/16/12cal  + max Hollow Rocks/Sit-ups
20/16/12cal  + max HRPU
20/16/12cal  + max Clean & Jerk
** scale to 50% Part 1 **
.
Friday January 27, 2023
Part 1 - 5 x 3 Tempo Back Squats @ 32X1
.
Part 2 - E3MOM x 15min
15 Box Jumps + 10/8cal Bike + 5 Burpee pull-ups    
.

Thursday January 26, 2023
EMOM x 30min
Min 1 - 100’ Torque Tank Push
Min 2 - Cal Ski erg x 6-12
Min 3 - KBS x 16
Min 4 - Double KB Rack Carry x 100’ (53/35)
Min 5 – Devil Press (50/35) x 6
Min 6 -  Rest
.

Wednesday January 25, 2023
Min 0-4: max cal Row
Min 5-8: max Wall Balls (20/14)
Min 9-11: max cal Row 
Min 12-20: 8min amrap
1, 2, 3…etc Deadlift (225/155)
2, 4, 6, etc
.
Tuesday January 24 2023
Part 1– Bar MU progressions
.
Part 2 – 9min amrap
7 Power Cleans (135/95)(95/65)
5 Front Squats
3 Bar MU’s
.

Monday January 23, 2023
Part 1 - 5rds for time
60’ DB Farmer Carry Lunges (50/35)  + 60 DU’s
40’ DB Front Rack Lunges + 40 DU’s
20’/arm SA OH DB Lunges + 20 DU’s
40’ DB Front Rack Lunges + 40 DU’s
60’ DB Farmer Carry Lunges  + 60 DU’s
.
Part 2 – 3 sets of:
Bent Barbell Row x 8-10 reps
L-sit DB Press x 3-5 reps (left arm/right arm/both)
Sandbag Bearhug Hold x :30 (ahap)
.
Sunday January 22, 2023
FGB Format x 4rds
Min 1 - MB Cleans 
Min 2 - SADS (50/35)
Min 3 - Burpee over DB
Min 4 - SA DB Floor Press
Min 5 - Cal Bike
Min 6 - Rest
.

Saturday January 21, 2023
5rds for time:(24min cap)
5 SDHP (95/65)
10 Barbell Step-ups
15 Deadlifts
300m Run
Rest 1min
.

Friday January 20, 2023
EMOM x 16min
Min 1 – 7/5 cal Row
Min 2 – 12/9/6/3 Thrusters (75/55)*
Min 3 – 7/5 cal Row
Min 4 – 7 Power Snatches*
* 12 @ 75/55 - 9 @ 95/65 - 6 @ 115/75 - 3 @ 135/95

 

Thursday January 19, 2023

Min 0-12: EMOM x 12min
Min 1 - 12/9/7 Calorie Ski
Min 2 – 40’ HS Walk or :30 HS Hold or 3/2 Wall Walks +
.
Min 14-26 – EMOM x 12min
Min 1 – 12/9/7 cal Assault Bike
Min 2 -   6 alt. grip Strict Pull-ups
.
Wednesday January 18, 2023
Part 1 – 5rds for quality
L-Sit Hold / Tuck Hold x :30
SA Ring Row x 6/side
OHS Hold x :30 (Lite Bar/PVC)
.
Part 2 - For time:
60 DU’s + 30 WB’s + 15 Box Jump-overs 
40 DU’s + 20 WB’s + 10 Box Jump-overs
20 DU’s + 10 WB’s + 5 Box Jump-overs
40 DU’s + 20 WB’s + 10 Box Jump-overs
60 DU’s + 30 WB’s + 15 Box Jump-overs

.

Monday January 16, 2023
MLK WOD
Against a 39min clock:
39cal Buy-in any machine
and then 2rds of:
19 Pull-ups
29 HRPU
39 Hollow Rocks
19 Burpee Plate to OH (45/35)
68 Lateral Plate Jumps
And then 39cal any machine Cash-out
.

Sunday January 15, 2023
Partner WOD – partners alternate 1min max reps at each station
Min 0-8: Ski erg or Assault Bike
Min 8-14: Kettlebell Swings
Min 14-20: Ski erg or Assault Bike
Min 20-24: alt. Kettlebell Swings
Min 24-28: Ski erg or Assault Bike
Min 28-30: alt. Kettlebell Swings
.

Saturday January 14, 2023
4min on / 2min off x 5rds
10 Renegade Rows (50/35)
20 SADS
30 K2C / Sit-ups
max calorie row in remaining time

FRIDAY THE 13TH WOD

13 Rounds for time

13 - > 1 DB Deadlifts (35/25)
7 Dumbbell Front Squats 

1 - > 13 Dumbbell Push Presses 

** Every time you put the DB’s down do 13 Sit-ups **

** Rx+ go heavier up to 50/35 **

.

Thursday January 12, 2023
7min amrap
7 Power Snatches (75/55)
7 TTB
7 HSPU/HRPU
** Rest 2min **
5min amrap
5 Power Snatches (95/55)
5 TTB
5 HSPU/HRPU
** Rest 2min **
3min amrap
3 Power Snatches (115/75)
3 TTB
3 HSPU/HRPU
** Rx+ M (95/115/135) W (65/75/95)

.

Wednesday January 11, 2023
Part 1 –
2 Clean Pulls + 1 Clean + 1 Jerk @ 50% 1rm C+Jk

2 Clean Pulls + 1 Clean + 1 Jerk @ 60% 1rm C+Jk 

1 Clean Pull + 1 Clean + 1 Jerk @ 70% 1rm C+Jk
1 Clean Pull + 1 Clean + 1 Jerk @ 75% 1rm C+Jk 

1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1rm C+Jk
.
Part 2 - For Time
15/12/10 cal Bike or Ski
21 Shoulder to OH (95/65)
15/12/10 Bike or Ski
15 Power Cleans
15/12/10 Bike or Ski
9 Clean + Jerks

15/12/10 Bike or Ski

.

It’s time again for The CrossFit Open and CFSD Intramural Open. If you are new to CrossFit, CrossFit athletes of all fitness levels test their fitness each year in The Open.  

At CFSD, we turn The Open into a fun community building team competition with the CFSD Intramural Open. We divide all the members into teams and we not only complete The Open workouts, but we compete in a number of other fun games and tasks. Last year’s Intramural Open was a huge success and tons of fun…and we have a number of exciting new ideas in store for you all this year. We will be starting to organize team in the next week or two...so keep an eye out for more info on how you can compete.

As a warm-up for The Open, we will be holding our 3rd Annual Swolemate Throwdown on Sun Feb 5th from 9a-12p. This is a fun partner competition only for CFSD members. Teams can be same sex or co-ed. We can help team you up if you need a partner. We will be posting more info on registering and on the workouts next week.

Tuesday January 10, 2023
Part 1 5rds x every :90
a) Strict Neutral Grip Pull-ups x 6-10 reps
b) KB Windmills x 3-5/side - try to increase range of motion and/or weight each set.


.
Part 2 - 3min each / 2min each / 1min each. Rest = work after each
Max Calorie Assault Bike
Max 50’ Shuttle Run

Max Calorie Row
 .
Monday January 9, 2023
Part 1 – RDL’s 5/5/4/4/3/3 @ 30-60% 1rm Deadlift
.
Part 2 – 2rds for time:

15 Deadlifts (185/125)(40-50%)
30 Wall Balls (20/14)
** rest 3 minutes
2 Rounds for time:

15 Front Squats (115/75)(40-50%)
30 Straight Leg Sit-ups
Rx+ 225/155 - 135/95
.
Sunday January 8, 2023
30min amrap with a partner. Run is together / movements are shared
400m Run + 50 Burpees
400m Run + 50 SADS
400m Run + 50 Pull-ups
400m Run + 50 HRPU
Sub 600m Row/Ski(shared)
Saturday January 7, 2023
EMOM x :30 x 25min
Min 1 - Cal Ski x 6-12
Min 2 - KBS (53/35) x 15
Min 3 – Cal Bike x 6-12
Min 3 - Wall Walks x 2-3
Min 5 - 3 Hollow Rocks +3sec Hollow Hold 
.

Friday January 6, 2023
Part 1 – Build to a challenging Snatch Pull + Hang Power Snatch + OHS
 
Part 2 – For time
10 OHS (95/65)
15 Power Snatches
20/15cal Row
50 DU’s
20/16cal Row
15 Power Snatches
10 OHS
.

Thursday January 5, 2023
A) Min 0-12: 2min on / 2min off x 3rds
15 Thrusters (95/65) + max cal row in remaining time
...
B) Min 14-26: 2min on / 2min off x 3rds
15cal Row + max thrusters (75/55) in remaining time
Rx+ 135/95 and 95/65
...
score is total calories in A + thrusters in B
...

Wednesday January 4, 2023
Part 1 - EMOM x 25min
Min 1 - 100’ Torque Tank Push
Min 2 - Cal Ski erg
Min 3 - SA DB OH Carry x 50’/arm (ahap)
Min 4 - 6 Sandbag Cleans (150/100)
Min 5 – Rest
.
Tuesday January 3, 2023
Min 0-10: Build to a 2-rep Strict Press
Min 12-24: Build to a 5-rep Back Squat
Min 26-38:  Build to a 10-rep Deadlift

 

 

Coaches Note ... Resolutions vs. Resolve

The first thing we think of at the start of a new year are resolutions. Resolutions are great for making promises with yourself: To fulfill an act of self-improvement, quit a bad habit, begin a new routine, vow to begin doing something slightly nice for other people, etc. Resolutions are almost also destined to fail. But, this note is not about ‘resolutions’ , but your ‘renewed resolve’

I am simply going to ask you to consider for a moment this question:   What are you training for?  Really think about it and don’t be afraid to get personal and honest with yourself.  Yes, we all want to lose weight, get stronger and look better naked, but there are likely some deeper reasons, emotions and feelings of insecurity/inadequacy that go along with these.  Ask yourself, 'why did I join CFSD in the first place?' Once you identify your honest answer or answers, (and it’s totally OK to have multiple), you can begin to harness your renewed resolve. We all have the best of intentions when we decide to make a change and commit to making progress, but sometimes life gets in the way and our personal needs and personal commitments take a backseat. That doesn't mean you've failed. You've just strayed from the path and need to get yourself back on target.

As your Coach, my own renewed resolve is to work harder than ever to make your training congruent with your goals. That means providing the you with the tools and a plan that make you be more consistent with not just your workouts, but also your nutrition, sleep habits, stress management, mindset, etc. They are all the necessary building blocks to building true health and fitness, so if we can help you do these more consistently, whatever your 'what are you training for' is...it will fall into place.

So...here’s your homework assignment – take the next few days to think about what are you training for. Be ready to answer, because we are going to ask each and every one of you at some point.  Please be ready to answer completely and honestly, because you are our ‘Why’. Each one of you is the reason CFSD exists. Our mantra is 'Life. Changing. Fitness.', but without knowing what each of you would personally view as life changing, we are limited to how much impact we can have on making your life better. 

Today is the first blank page of a 365 page book, so write a good one.

Happy New Year!
Coach Jeff and the CFSD Staff
....
Monday January 2, 2023
20:23min amrap
20 Calorie any machine + 23 Wall Balls (20/14)

20 Calorie any machine 
 + 23 alt. DB HC+Jk (50/35)
20 Calorie any machine + 23 Weighted Step-ups
20 Calorie any machine + 23 Weighted Crunches
...

Sunday January 1, 2023

Class Times - 8:45a/10a
20:23 amrap:
2023m Run Buy-in
And then an amrap of:
2 Power Cleans (155/105)
3 Pull-ups
4 Box Jumps
5 Air Squats
** this WOD may be done solo or with a partner. Partners can run the 2023m each or shared.

.
Saturday December 31, 2022
In spirit of NY’s Eve today’s WOD will be in the 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 format.
....
For time:
10->1 DB Front Squats (50/35)
10->1 Burpee to target 
** Rest 3min **
For time:
10->1 SADS (50/35)
10->1 TTB
** Rest 3min **
For time:
2022m Row (may be done solo or with a partner)
.

Friday December 30, 2022

5rds x :20sec work/:20sec rest
Rest w/ 1min rest after each round.
Start lite in Rd 1 and build over all 5rds.
You may use a barbell or DB's
Focus today is cycling through a high quantity of reps correctly.
.
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
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Wednesday December 21, 2022
Part 1 - 1 Power Clean EMOM x 10min
Start at building each rep
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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
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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
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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

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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’
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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)
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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
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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

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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 2nd 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 1st 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 20th place.  The 2nd 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 2nd 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…

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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
.
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
.

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
 .
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
.
Part 2 – 4rds x 8-12 reps
Dips (Rings/Matador/Parallettes)
Alternating DB Bicep Curls
.
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)

.
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

Build to a challenging:
Power Clean + Front Squat + S2OH
.
For time:
25 Front Squats (95/65)
Rest 1min
25 Push Press
Rest 1min
25 Hang Power Cleans Rest
1min
25 Burpees
.
Tuesday, November 29, 2022
Part 1 - 4-5rds
GHD Hip Ext w/ SA Row x 8-12
Rope Climbs x 1-2
Kneeling or Seated Arnold Presses x 8-12
.
Part 2 – For time
500/400m Row
50 Wall Balls
500/400m Row
Nutrition November Day 28
So - today is our last Nutrition November post. Let’s run down some of the key items (we do not need to revisit all 26 but will hit the high-notes) which are truly the foundation of good, clean and anti-inflammatory eating for weight loss, excellent health and performance nutrition:

1. You are what you eat; don’t be cheap and easy
2. Prioritize protein; the most satiating, satisfying and nutrient dense macronutrient
3. Always hunger with a meal; don’t snack - rather always eat a meal that consists first of protein then vegetables and maybe a starch
4. Break-fast epically; make your first meal of the day - no matter when you eat it - the biggest meal of the day
5. Not all carbohydrates are created equally; focus on vegetables, fruits and fresh produce; limit the rest
6. Fats are okay - but don’t marry them - keep them in the friends zone
7. Some foods support, some foods don’t. Grains, gluten and legumes may not be in your best interest (but your mileage may vary); processed foods are never negotiable and should be saved for occasions not routine/daily rotation
8. Fasting can be helpful but start with pairing back to 3 meals a day rather than eating 4-6 meals + snacks; learn to push your meal intervals via incremental measures
9. Macro/calorie counting can work however don’t kid yourself into believing if it fits your macros - it will bring you results all of the time
10. Watch your beverages! Coffee, wine, beer and alcohol matter and count whether you want to believe it or not.
11. Not all oils are good oils; stick with olive oil, avocado oil, coconut oil or grass-fed butter
12. 80/20 aka eating clean Monday-Friday but loosening the reigns on the weekends is not a weight loss strategy - that is a maintenance protocol.

Those are our top 12! There are other concepts discussed along the way - but chip away at these 12 a couple at a time and before you know it - you are on your way to lasting and easy weight loss management and eating for improved health and performance without really feel like you made sweeping changes. Little by little - a little becomes a lot!
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Monday November 28 2022
Part 1 – Build to a challenging Hang Power Snatch
.
Part 2 - :30on/:20 off x 5rds
Calories Ski erg
‘L’ Hang or Hollow Hang
Cal Bike
GHD Sit-ups

Nutrition November Day 26 Tip
Fitness in 100 Words as written by the founder of CrossFit, Greg Glassman. To note here - the first instruction is about NUTRITION!
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“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, rope climb, push-ups, sit-ups, presses to handstand pirouettes, flips, splits and holds. Bike, run, swim, row etc - hard and fast. Five or six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly Learn and play news sports.”

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Sunday, November 27, 2022
Partner WOD  -  24min for max meters + repsPartner 1 - Run 400mPartner 2 - 2 DB Manmakers (35/25) + 4  DB Box Step-Up Overs (24/20)

Nutrition November Day 25 Tip
Counting macronutrients (or “macros”) has been a popular dieting tactic in bodybuilding groups for years. In more recent years - macro counting has gone mainstream — primarily as a tool to change body composition, though it can be used to support athletic performance, as well. Counting macronutrients, often referred to as “Flexible Dieting” or “If It Fits Your Macros” is a regimented form of tracking what you eat that focuses on counting grams of the three macronutrients that provide calories: protein, carbohydrates, and fat.

All foods, from cauliflower to Poptarts, are made up of protein, carbohydrates, and/or fat. Each macronutrient provides a different function within our body, and all three are essential for health as discussed in these Nutrition November posts this month.

Macro amounts are based on a variety of factors and can vary greatly depending on the current conditioning of the person and what they sport of choice is and what the ultimate goal could be: weight loss, building muscle or strength, body composition refinement or athletic performance for a certain race/competition.

With macro counting, each person’s total calories and their macronutrient profile are tailored to their individual goals, but the appeal of macro counting for many people is that they are free to eat ‘whatever’ foods they’d like as las they fit into their daily macronutrient totals — no matter if that’s broccoli or ice cream or cookies.

You’re probably wondering: does counting macronutrients work? In short, it can and does work for those who are diligent and committed. However, many do find weighing, measuring, counting and recording macronutrients complicated and tedious as a long-term diet solution, as precisely counting each and every macronutrient/calorie consumed in one day requires the use of a food scale, measuring cups, and a smartphone app in order to track the composition of every single meal and snack. Not only is it time consuming, but it can also makes dining out difficult or being in social situations where you are not in control of what is being served. And for some, planning and tracking every macronutrient may lead to an unhealthy obsession with food or a diet that is too regimented, ultimately leading to a disordered eating pattern.

Like calorie counting, “if it fits in your macros” doesn’t take into consideration the healthfulness of a food, or important nutrients like vitamins, minerals, and phytonutrients. So although it may result in the intended goal for some, for others it can be an unhealthy diet if followers choose highly processed foods over whole foods that offer more nutrition. These are those who like to ‘cheat the system’ so to speak…never developing really good nutritional habits.

Macro counting may work for those who do well with very regimented eating plans but also want the flexibility of choosing the foods they enjoy eating, since no individual food is off-limits. However, it’s important to remember that not all calories are created equal: 400 calories of bacon does not provide the same nutrients or volume of food as 400 calories of salmon or vegetables, which means you may need much more food to feel satisfied and satiated. Further - the temptation to avoid food quality can wreak havoc on gut health which ultimately will have an adverse affect over time in weight loss and health goals. We know we sound repetitive when we say this in nearly every post - but when it comes to health, food quality matters. A diet that provides a variety of vegetables, fruits, lean proteins, and healthy fats is a better choice nutritionally than fried or junk foods…even if they fit your macros. At CFSD - we do support macro counting for many of our athletes but for others - we find that living in a more nuanced whole foods approach while limiting known inflammatory foods is an equally effective longer term strategy to successful and lasting weight loss goals - not to mention overall health!
Saturday November 26,  2022
E7MOM x 4rds
30/24cal Row
10 Sandbag to Shoulder (150/100)

100 DU’s

.
 

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 7th Anniversary.  Our 1st 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!

Tuesday November 22, 2022
For max reps:
5min amrap of:  3 Deadlifts (275/205) + 10 HRPU+ 15 Air Squats
*Rest 2min*
5min amrap of: 5 Deadlifts (225/155) + 10 HRPU + 15 Air Squats
*Rest 2min*
3min amrap of: 7 Deadlifts (185/125) + 10 HRPU + 15 Air Squats

** scale deadlift to 65-70% / 50-55% / 40-45% **

 

A Thank You from Coach Jeff…

Kathy and I were completely taken by surprise during class today, when we were shown the shirts that were made and presented with the collection that was taken in support of our upcoming trip for my competition. We never expect people to things for us, so it is hard to put into words how grateful we feel and how lucky we are to be surrounded by such an amazing and generous community.  

We can’t thank you all enough. 

 

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Nutrition November Day 20 Tip - Intermittent Fasting

It was inevitable during this month of “Nutrition November” that we needed to discuss the elephant in the room known as “intermittent fasting”… but honestly “fasting” is really the term - as intermittent is sort of redundant.  Fasting is a test not a rule… are you able to stretch out the spaces in between each of your meals?   If you can’t - then no pressure, it will come when you begin to understand that ‘answering hunger with a meal’ means eating enough volume to satisfy and satiate; to ensure that each meal is ‘protein forward’ so the two together (answering hunger with a meal + protein dense) kicks up the satiety factor and fills you up in terms of volume and nutrient density. It’s a semantics dance and what works for me may not work for you.  At some point - you will intuitively begin to eat enough at that meal to carry you to the next meal just a little bit longer than before.  The ability to fast (this does not need to be 16/8, folks) means your metabolism is beginning to operate the way ‘it should’.   Our bodies were designed to have long gaps between meals…..our species is well-equipped to deal with food scarcity …only in more recent,  modern times have we broken our metabolisms and internal hunger clock by purchasing a ticket on the blood sugar roller coaster (by following the Standard American Diet).  Instead of running into a full 16 hour fast - let’s take baby steps.  See if you can begin to go about 30 minutes longer than you normally do in between meals.  If you can - fantastic! Then add another 30 minutes.  If not yet available to you - begin to increase the meal portion/sizes and try again.   Fasting helps foster autophagy (the body’s clean up process) and supports a healthy metabolism.  For the brevity of a social media post - take our word for it; spacing out meals is a great way to lean into intermittent fasting after some practice.  It will serve you well in terms of health and weight loss.

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Monday November 21 2022
Part 1 – Build to a challenging 3,5 or 7-rep Back Squat.
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Part 2 – for max Calories
3min Assault Bike
3min Ski erg
2min Assault Bike
2min Ski erg
1min Assault Bike

1min Ski erg

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Nutrition November Day 19 Tip - Omega-3s have powerful health benefits for our bodies and brain.  It can help fight depression & anxiety, improve risk factors for heart disease, reduce symptoms of metabolic syndrome, fight inflammation, improve ADD/ADHD, early childhood brain development and more! But Omega-3s are essential nutrients - meaning we cannot get these without nutrition or supplementation.  Per the CrossFit L1 manual - consistent (5 days a week) CrossFitters should supplement with 3 grams of DHA/EPA Omega-3s per day (our favorite brands are Thorne and Nordic Naturals) but it is always best to get your Omega-3s from food sources. Best sources of Omega-3s in foods are SMASH fish (salmon, mackerel, anchovies, sardines, herring), grass-fed beef, pastured eggs, walnuts, flex seeds, hemp seeds and chia seeds.

Sharing this post from Dr. Mark Hyman who on his podcast discusses Omega-3s with my favorite YouTuber - neuroscientist Andrew Huberman, Dr. Daniel Amen and Paul Greenberg.  If you have time - take a listen on the Doctor’s Farmacy with Mark Hyman on Apple Podcasts.  While you are at it - subscribe to Andrew Huberman’s YouTube channel; epic stuff.  

https://drhyman.com/blog/2022/10/24/podcast-ep618/ 

https://www.youtube.com/@hubermanlab

Sunday November 20, 2022
24min amrap – split work with a partner.
1000/800m Row (or 800m Run)
50 Wall Balls
25 Hang Power Cleans (135/95)

 

Nutrition November Day 18 Tip - Supportive versus non-supportive. Understanding the difference between the two is one of the most valuable lessons we can offer you. We all know packaged and processed foods fall into the unsupportive category at this point given our posts, right? But some may have been head-scratchers…like heart-healthy grains, vegetable oils and canola oil.   Things grains contain gut irritating chemical compounds that wreak havoc on our health.  Seed/grain/vegetable oils are man-made and heavily processed….. our bodies barely recognize them and these ‘franked-fats’ infiltrate our cell members and launch inflammation in the body.  (Inflammation is the root of ALL disease, friends.)Supportive foods are those our human DNA were designed to thrive on: meat, fish, poultry, eggs, nuts, seeds, vegetables, fermented foods… remember…shopping the perimeter of the store?  Unsupportive: anything in a package that has a list of ingredients and names you cannot pronounce; not supportive unless you want to walk yourself right into heart disease, diabetes, metabolic derangement - the list is endless.  Supportive foods should make up the majority of your diet for a majority of the time.  Spare the processed foods for special occasions.  We will never call foods bad/good….that feels like we are assigning morality to them and then citing bad food to be something we are ashamed of eating.  Note the difference between an indulgence and what is in you regular rotation.   Get honest with yourself.  

 

Saturday November 19, 2022
Min 0-10: 2,4,6…etc
Cal Ski + DB Clean & Jerk + HRPU
** Rest 3min **
Min 13-23: 2,4,6…etc
Cal Bike + SADS + Butterfly 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)

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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November Nutrition Day 14 Tip - Make your breakfast EPIC! Coach and I want you to completely forget everything you thought you knew about “breakfast.”  You don’t have to eat it first thing in the morning when you wake up; although you certainly can if you want to. Answer your hunger! You don't have to skip it and wait till midday, in the name of Intermittent Fasting. Again, just answer hunger; don't micromanage it. You don’t have to eat eggs for breakfast. Or oatmeal. Or yogurt. Or orange juice. Or smoked salmon. Or bagels. Or any of the breakfasty foods you’ve been conditioned to believe need to be eaten in the morning. You can eat any food at any time of day.  We’ve already learned about the importance of answering hunger with a meal a few posts ago.  We’ve learned about the importance of prioritizing protein so that you can tap into the power of satiety to reconnect to our long lost hunger/satiety signals. Now we’ll combine these two concepts and add one final layer to the mix: when you experience your first hunger of the day, answer it with your most substantial meal of the day. This activity has both metabolic reasons, and psychological ones but I prefer to stick to the psychological ones for now…..make the mental practice of answering your first hunger of the day with a very fuel-dense meal, because it trains the brain to love and respect that fuel. And there is magic in that. We won’t opine and say that "breakfast is the most important meal of the day," but I do believe that your first hunger is the most important hunger of the day. The meal that answers that important first hunger is the opportunity to deliver substantial, supportive, and sustainable fuel for your wonderful body. It's your opportunity to fill the tank. It shows your body that you know what you're doing. If you decide to answer your first, most important hunger of the day with a danish and a caramel macchiato, you're creating a neural pattern in your brain.

You're telling the brain to love and respect the danish and macchiato because you — the one in charge of the fuel inputs around here— made the brilliant biological decision to bring fast fuel in to answer the call of the most important hunger of the day. On the flip side, when you answer the first hunger of the day with a substantial, protein-forward, very satiating and supportive meal, your brain learns to appreciate, prefer, and crave as well as love supportive foods. It actually makes it easier to choose that fuel (supportive, cleaner, healthier food) more often. You create new grooves in the brain. You begin to covet and crave these incredible fuel dense meals. You won't want to break fast any other way — pancakes and waffles be damned!  And stop right there if you tell us you have no time to make breakfast! We just posted yesterday how to get bulk meal prep done quickly! This delicious looking meal photo was packaged up in a travel container for Coach Jeff to eat this morning after prepping last night – I only added fresh eggs to it this morning: ½ sweet potato, 1.5 cups roasted veggies (cauliflower, broccoli, green beans, carrots), 2 whole eggs + 2 egg whites and about 6 ounces of ground beef.

Tuesday November 15, 2022
Part 1 – HS Walk Progressions**
Gymnastic PU Hold w/ Shoulder Taps
Feet elevated on Box with Taps
Around the World on Box
Wall Walk + NTW + Taps
Wall Assisted HS Hold with Taps
Walk Into Wall
NTW + Walk Away from the Wall
Freestanding or Partner Assisted Walks
 
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Part 2 - 8min amrap 
2-4-6, etc...Wall Walks

4-8-12-16...SADS (50/35)
.** Note that athletes that cannot participate in HS Progression due to an upper body limitation should build to a heavy 3-rep deadlift in Part 1.  

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Nutrition November Day #13 Tip - It’s Sunday…..which means it is meal prep day for Coach Jeff and Kathy.  We both work 7 days a week and long hours each of those days therefore meal prep has become streamlined and efficient.  We rather invest our time in preparing our own food not only from a taste experience perspective (those who have been to our home - know we are both very good cooks!) but from a health and economical sense as well.  Take out is expensive….and there is less control in terms of quality.  Most people complain they don’t have *time* to cook; you do! If you have time to binge watch NetFlix, surf Instagram/Facebook or spend time on the phone, you have time to cook.

Coach and I have literally timed ourselves at the grocery store - whether it be Trader Joe’s, Stop & Shop, King Kullen or even Costco.  We have even filmed/timed ourselves moving through the perimeter of the store and self-check out in under 7 minutes.  We do buy pre-washed and pre-cut vegetable options for the slight premium; this saves a lot of time for not much more in price.  Baby carrots, string beans, broccoli, cauliflower, sweet potatoes and russet potatoes are today’s selections for roasting.  Baby carrots and string beans each get their own cast iron pan - each with a tablespoon of olive oil plus freshly ground pepper and sea salt.  The broccoli and cauliflower hit a parchment lined sheet pan drizzled with olive oil and again freshly ground pepper and sea salt (we cook these to nearly ‘char’ for added flavor).  All of these roast in the oven at 350 degrees.  After these are in the oven - sweet potatoes and russet potatoes get washed/scrubbed before cutting; also get thrown into smaller cast iron pans along with olive oil plus either a BBQ rub or Cajun inspired rub - or even sometimes just cinnamon sprinkled on the sweet potatoes. While the oven still has room to spare  - this way of cooking is super efficient. Within an hour and only having to stir once half way through - everything is ‘cooked itself’.  During the last 20 or so minutes of the vegetables roasting - proteins are seasoned and hit the BBQ outside…..this also takes minimal supervision.  We generally grill 2-3 packages of chicken cutlets, 2-3 pounds of ground beef, 1 skirt steak.

Shopping: 7 minutes.  
Wash, cut, into pans: 10 minutes.  
Cook time: 60 minutes (for all).  
Total investment of time: 77 minutes….
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I bet your screen time or texting time today exceeds that!  This feeds us dinner tonight and become much of breakfast (just add eggs), lunch and dinner for days! You DO have time to cook.  You just need to leave the excuses out of your narrative.  So? What’s for dinner tonight?
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Monday November 14, 2022
Part 1 – 12min amrap
15cal Row + 12 DB Deadlifts (50/35) + 9 DB Hang Power Cleans + 6 DB S2OH
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Part 2 – alternate movements for 4rds:
IYT’s x 8-10
100’/side FW/WC
KB Deadbugs x 8-10

Nutrition November Day 13 -  Do you need to supplement with magnesium? Most Americans are deficient - or at least low - in magnesium. Why? Because due to modern day farming practices, soil has been depleted of many minerals and magnesium is one of them. You would be surprised to know that magnesium is required for over 300 enzymatic reactions in the body and being even slightly deficient can have a drastic impact on your overall health. Magnesium supplementation has been shown to reduce blood pressure, improve mood, help with sleep quality, may benefit sugar management, and have positive effects on migraines if you suffer from them.

Luckily - magnesium can be found in nuts & seeds, leafy greens and in legumes if you tolerate them well; magnesium is also present in meat and fish. While we don’t normally recommend too many supplements (regular whole food is best, folks!) - we do support magnesium supplementation - but not all forms of magnesium are absorbable or well tolerated. Recommended doses are 200-400mg per day and best bioavailable forms of this important mineral are magnesium citrate, magnesium glycinate or magnesium malate. Stay away from the more popular gummy style supplements (SO MUCH SUGAR!) and opt for brands with the least amount of fillers. Some of our favorite brands are NOW Foods, Jarrow or Thorne Research. We also are big supporters of electrolyte products which contain the right balance of magnesium, sodium and potassium such as LMNT. {Beware of cheap magnesium supplements that are labeled magnesium oxide! Diarrhea, anyone?? Or, commercial electrolyte products that are more sugar or high-fructose corn syrup than electrolytes themselves, cough: Gatorade or Powerade = garbage!} 

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Sunday November 13, 2022

For Time - Hero WOD - 'Chad'-

The hero workout “CHAD” honors Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. The goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.
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If you wish, you can formally register / donate by clicking here 
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1,000 box step-ups completed as a team, partner, or individual for time.

3 OPTIONS:
1. Slick // No rucksack. You pick the height of the step-ups.
2. Standard // 30#/20# rucksack or other weighted object (vest/db's, etc). You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20" box for step-ups.

 

Nutrition November Day 11 Tip:  Exercise is less than half the equation; you still need to eat right.  At a minimum, shop the perimeter of the grocery store where you will find meats, vegetables and fruits.  Save the processed food for treats or special occasions.  Give up soda.  Limit alcohol. Get about 1 gram of protein per pound of desired body weight.  Simple rules and it really does not need to be complicated.  The world and good health is yours if you do this consistently and exercise.

Saturday November 12, 2022
Partners alternate fall rounds for 5rds each.
7/5 cal ski erg
9 Right-arm dumbbell thrusters
150m Sprint
9 Left-arm dumbbell thrusters
7/5 cal Ski erg

 

Nutrition November Tip Day 10 - Nutrients Not Calories

Ever settle down for an evening of your favorite shows - and perhaps have some delicious coffee cake or some Oreos in the house that you plan to enjoy while you watch? You cut yourself a slice of that cake or portion out a few cookies and settle in.  Before the end of the show - you have already made it back for more; perhaps even by the first commercial break? By the time your shows are over and the 11pm news is about to start - you notice the cake is nearly gone and the package of Oreos you bought for your kids has just a handful left. Conversely have you ever noticed that if you have leftover steak or veggies - you do NOT run back and forth to the kitchen to load up on those over and over?  Our bodies do crave energy but mostly they crave nutrients.   We go back more and more for hyper-palatable foods (cake, cookies, candy, processed foods etc) because they lack nutrient density, never fill us up but are very calorie heavy….before we know it - we have eaten thousands of calories over what our bodies need for balance or a deficit - but feel hungrier than before.  

Our bodies are elegantly designed to crave nourishment but it isn’t getting it from these processed foods.  Given their nutritional profile panel (or lack thereof), the body isn’t ‘satiated and satisfied’ plus they set you on the blood sugar roller coaster (a later post!) resulting in your wanting more and more.  While the occasional dessert or treat in moderation is fine - understand what drives that pattern to go back for more…almost addictively. Many of those foods are designed for you to crave more and eat more….the more you eat - the more calories you consume without the nutrients/nourishment. Despite the caloric load - your body is under-nourished! Give it nourishment!
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Friday November 11, 2022
Veterans Day WOD
Min 0-11: 11min amrap
11 Power Cleans (135/95)
11 TTB
19 HRPU
18 Wall Balls
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Rest 2min
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Min 13-24: 11min amrap
11 Burpee Over Bar
11 Sit-ups
19 Deadlifts
18 Air Squats
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Nutrition November Tip Day 9 - What About Fat?

Dietary fats have gone through a lot over the years. After being shunned as the culprit for rising obesity and type 2 diabetes rates for decades (turns out, sugar and processed carbohydrates are to blame for that), fat's image is now one of health and wellness. Nuts and seeds have replaced low-fat yogurt as snacks, and more and more people are turning to higher-fat/lower-carb diets to try to manage obesity and related diseases.  Without enough fats in our diet, our skin, hair, hormones, energy levels and metabolic functions can suffer. Fats have many vital roles, including helping to absorb and transport fat-soluble vitamins (that is, vitamins A, D, E and K) around our body, protecting our organs and insulating us to keep us warm.  Fats also provide our bodies with essential fatty acids which are required to build and maintain our cell membranes, which is important for our skin, hair, eyes, heart, brain and more. Fats also help make certain hormones and help you feel satiated -- to help you feel full.  When we're talking about dietary fat, it's important to note that not all fats are created equal. We need to focus on the 'healthy' fats and minimize our intake of the rest. (We are going to cut to the chase here as this topic is fairly long and too nuanced for written word).  General fat intake for most people should be somewhere between 25-30% of one’s caloric intake while trying to keep saturated fat to about 10% of that number.  What fats are best?  Focus on nuts/seeds, avocado, olive oil, and fatty wild-caught fish.  Be careful with those nuts and seeds though; calories add up pretty quickly!  Tap the brakes on an over abundance of cheese and commercially raised red meat…fat here can have some counterproductive effects for a majority of people.  While we are not fearful of fat at CFSD - we are not suggesting you feast on it either!  

Thursday November 10, 2022
5rds for time
5 Devil Presses (50/35)
10 alt. Pistols
15 HSPU
20 V-ups or Tuck Crunches
400m Run

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Nutrition November Day 8 Tip - 80/20. 

Or what a lot of people seem to mean by it…..”I eat cleanly all week and on the weekends, I do eat whatever I want.”  There is NOTHING wrong with this approach if you continue to make progress in the gym, on the scale and without any negative effects on your health/bio-markers.  Having said this - all too often, we hear from gym members looking to become leaner, faster and/or stronger that they should still be able to make progress keeping in line with this philosophy.  Additionally ‘eating clean’ has a variety of different definitions to each person and ‘eating what you want on weekends’ can be hard to assess between a healthy treat/cheat or a full on all day binge-fest.  If progress in terms of weight loss or athletic performance is your goal - and 80/20 or ‘good during the week; not so good on the weekends’ is not likely to get the job done.  This approach will more than likely lead to a maintenance of current fitness, leanness and health.  Again - if you have no issues with this paradigm - no harm/no foul! But those of you who have expressed a strong desire for progress may wish to attack this in a very different way.  Try going for 14 full days with spot-on ‘clean’ eating…no treats, no cheats, no alcohol, no desserts etc.  Focus on protein and vegetable based meals with high satiety factors.  Keep a journal during those two weeks and make note of anything different: Are you moving better in your squat? Did you sleep better? Has the scale seemingly made a little adjustment? Or, do your clothes just fit a little bit better?  Two weeks is not a long time to see full benefits of cleaning eating on a more 95-100% basis - but it will start to show up in little ways.  Can you go a third week just to see how that could up the ante? We generally like to suggest a full 30 days before indulging in a cheat day but we completely understand there is a temperament and patience required for that.  Give yourself two weeks…mark each day complete 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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Thursday November 3, 2022
Part 1 – Box Jump Skills Practice
Seated – Lateral – Between the Box
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Part 2 – For time
500m Row
20 Thrusters (95/65)
40 Box Jumps
20 Thrusters
500m Row
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Tuesday November 1, 2022
5rds x :60on/:30 off
Sandbag Bearhug Hold (150/100)
HS Hold (freestanding/partner or wall assist)
Squat Hold (OH/plate assisted)
.
For time:
200m Row
Rest 1min
400m Rest 1min
600m Row
Rest 1min
800m Row
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Monday October 31, 2022
Part 1 – Build to a challenging complex:
Deadlift + Hang Power Clean + Shoulder to OH + Back Squat
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Part 2 - For Time:
10 cal any machine + 31 Shoulder to OH (115/75)
10 cal any machine + 31 Hang Power Cleans
10 cal any machine + 31 Deadlifts
10 cal any machine + 31 Back Squats
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Sunday October 30, 2022
'Trick or Treat' Partner WOD 
For time:
1031m Row 
10:31 amrap of: 31 alt. SADS(50/35) + 31 Weighted Sit-ups
1031m Row 
10:31 amrap of: 31 alt. SA Hang Squat Clean  + 31 Renegade Row
1031 Row
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Saturday October 29, 2022
Part 1 – Pause Deadlifts 5x3
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Part 2 -for max reps
Min 0-6:  600m run/Row and then an amrap in the remaining time of:
6 Deadlifts (135/95) + 6 Lateral Burpee over Bar
...
Min. 6-9: rest
...
Min 9-14: 400m run and then an amrap in the remaining time of:
5 Deadlifts + 5 Lateral Burpee over Bar
...
Min 14-17: rest
...
Min 17-21: 250m run and then an amrap in the remaining time of:
4 Deadlifts + Lateral Burpee over Bar
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CLICK HERE TO REGISTER FOR OUR NEW CF KIDS CLASS (AGES 5-8)

6-WEEK PROGRAM MEETS SATURDAYS 10:45-11:30am

RUNS 11/5 - 12/17 (NO CLASS THANKSGIVING WEEKEND)


Friday October 28, 2022
For time:  1->10
Front Squats (115/75)
Pull-ups
Push Presses
Cal any machine
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Thursday October 27, 2022
Part 1 - for time
20 GHD Sit-ups + 400m Run
30 TTB/K2C + 400m Run

40 Hollow Rocks + 400m Run

50 Butterfly Ab-mat Sit-ups + 400m Run
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Part 2 - :30 on / :30 off x 6rds
Cal Ski erg
HS Walk / Hold
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Wednesday October 26, 2022
5min amrap of: 15/12cal Assault Bike + 15 Wall Balls
Rest 5min
5min amrap of: 15/12cal Assault Bike + 15 Wall Balls
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4rds of: 10/arm SA DB Row(ahap) right into max unbroken sets decline push-ups
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Tuesday October 25, 2022

Build to a challenging:  Snatch Grip Push Press + OHS + Snatch Balance

For max reps:
Min 0-6: 20/16cal Ski buy-in - then an amrap of:  12 OHS(95/65) + 36 DU’s
Min 8-13: 20/16cal Ski buy-in - then an amrap of:  8 OHS(115/75)+ 30 DU’s
Min 15-19: 20/16cal Ski buy-in  then an amrap of: 4 OHS (135/95)  + 24 DU’s

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Monday October 24, 2022
600m Run or 750/600m Row
3rds of:
10 Shoulder to OH (135/95)
20 Box Jumps (24/20)
30 KBS (53/35)
600m Run or 750/600m Row
Rx+ (155/105) (70/53)
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Sunday October 23, 2022
4rds x 2min max work/1min rest at each station
Station 1 - max cal row
Station 2 - amrap of: 2 Devil Presses + 4 DB Step-overs (40/25)
Station 3 - max Cal Ski erg


Saturday October 22, 2022


Hero WOD – ‘Artie’ - Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters (95/65)
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Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

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Friday October 21, 2022

For time:
250m Run + 21/15/9 DB Deadlifts (50/35)
* Rest 2 minutes *
250m Run + 21/15/9 DB Shoulder to OH
* Rest 2minutes *
250m Run + 21/15/9 DB Front Squats

Thursday October 20, 2022
Min 0-7: amrap of:
7 Burpee Box Jumps (24/20)
7 Hang Power Snatches (95/65)
7 TTB
** Rest 2min **
Min 9-14: amrap of:
5 Burpee Box Jumps
5 Hang Power Snatches
5 TTB
** Rest 2min **
Min 16-19: amrap of:
3 Burpee Box Jumps
3 Hang Power Snatches
3 TTB
Rx+ 115/80 – Scaled 75/55
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Wednesday October 19, 2022
Part 1 - 6rds x :40 work / :20 rest
Cal Bike
Strict Pull-ups (alternate grips each round - chin-up/neutral/overhand)
Cal Ski
Farmers Carry(ahap)
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Part 2 – Push-up Annie
50/40/30/20/10 DU’s
25/20/15/10/5 Sit-ups
25/20/15/10/5 HRPU
.

Tuesday October 18, 2022
For time:
10->1 Deadlifts(225/155)
10->1 cal Bike / Ski
10->1 HSPU

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Monday October 17, 2022
E2MOM x 20min
5 squat cleans at 50/55%
4 squat cleans @ 60/65%
3 squat cleans @ 70/75%
2 squat cleans @ 80/85%
1 squat clean @ 90/95%

 

Sunday October 16, 2022

25 minute AMRAP
10, 20, 30, etc…Calorie Row
20, 30, 40, etc…Wall Balls (20/14)
30, 40, 50, etc…Hollow Rocks/Sit-ups 
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Saturday October 15, 2022
5rds for time
9 pull-ups
12 DB Push Press(40/25)
15 alt. Frt Rack Lunges
400m Run
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Friday October 14, 2022
For max reps:
Min 0-3: 300/250m Row + max Snatches (95/65)(75/55)
.
Min 5-8: 300/250m Row + max Snatches (115/75)(95/65)
.
Min 10-13: 300/250m Row + max Snatches (135/95)(115/75)
.
Min 15-18: 300/250m Row + max Snatches (145/105)(125/85)
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Min 20-23:  300/250m  Row + max Snatches (155/115)(135/95)
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Thursday October 13, 2022
Part 1 - Rope Climb and Pistol Squat Practice
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Part 2 - :30on/:20 off x 6rds for max cals
Cal Bike
Cal Ski
Cal Row
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On Sunday October 23rd a group of your fellow CFSD athletes will be participating in a fundraising event called Bike MS, to raise funds to change the world for people with MS. They will be doing a traffic free 30-mile bike ride around the perimeter of Manhattan on the East & West side highways and through Battery Park Tunnel.

The CFSD athletes that are participating in BikeMS are: Kevin Fraser, Rob Roberts, Mike Britton, Coach Daniella, Coach Matt and Coach Jeff.  To make donation to the Team or an individual team member click here.

Bike MS is not a race, so whether you’re a casual or experienced cyclist, you’ll be able to participate and have fun, so if anyone is still interested in participating, it’s not too late.  You may register by clicking here.  Make sure to register as a Team Member using the team name “CFSD CYCLEPATHS”.  

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Wednesday October 12, 2022
Build to a challenging OHS
.
EMOM x :30 max reps x 20min
Min 1- OHS (50-60% 1rm)
Min 2 - DU’s 
Min 3 - HSPU
Min 4- Burpee to target

Tuesday October 11, 2022

For time:
800m Run
20 Power Cleans (135/95)
20 TTB
20 Push Jerk
20 Pull-ups
20 Deadlifts 
800m Run
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Monday October 10, 2022
Part 1 - Build to a 5-rep max Bench Press @ 31X1
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Part 2 - 4x10 Glute Hip Bridges
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Part 3 - For time:
500/400/300/200/100m
1min rest after each - score is total time of all 5 rows
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Saturday October 8, 2022

Partners alternate full rounds for 4-5 rds
10/8/6 cal Ski or Bike
10 alt. DB Hang C&Jk (50/35)
10 DB Step-ups (24/20)
10 DB Hang C&Jk
10/8/6 cal Ski or Bike

.

Friday October 7, 2022
Front Squat 7-7-7-7 @ 40-70%
.
15min amrap
12 V-ups
9 Hang Squat Cleans (115/75)
6 Strict Pull-ups
300m Run
.

Thursday October 6, 2022
Part 1- Turkish Get-ups x 5sets x 1/side building each round
.
Part 2 – for time:
21 Deadlifts (225/155) (185/125) + 21 TTB
15 Deadlifts (275/185)(235/165) + 15 TTB
9 Deadlifts (315/205)(275/185) + 9 TTB 

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Wednesday October 5, 2022
Min 0-5: 1000m Row for time

Min 5-25: For time:

10 Devil Presses (40/25)
4/3 Wall Walks

20 Box Jump Overs (24/20)
4/3 Wall Walks

30 Wall Balls (20/14)
4/3 Wall Walks

20 Box Jump Overs
4/3 Wall Walks

10 Devils Presses
Rx+ (50/35) Scd (30/20)
.

Tuesday October 4, 2022
Part 1 - Build to a 2-rep strict press
.
Part 2 - EMOM x :30 max reps x 20min
Min 1 – Push Press (60% Part 1)
Min 2DU’s
Min 3Strict Pull-ups
Min 4 – Cal Ski

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Monday October 3, 2022
Part 1 – 5/5/4/4/3 Box Squat (work at 40-75%)
.
Part 2 – 3x5 Bent Bar Row
.
Part 3 – 2min max reps x 3sets
15/12 Cal Bike
Max KB Swings(53/35)
Rest 2min
.

Sunday October 2, 2022

Partner Benchmark -  ‘Holleyman’
30 Rounds For Time (partners alternate rounds)
5 Wall Balls (20/14)
3 HSPU’s
1 Power Clean (225/155)
.

Saturday October 1, 2022
4rds x 4min work / 2min rest
10 Hang Power Cleans (135/95)
30 Air Squats
50 DU’s
Max cal Ski

Friday September 30, 2022
Min 0-2: 250/200m Row + max Snatches (95/65)
Min 3-6: 500/400m Row + max Snatches
Min 8-12: 750/600m Row + max Snatches
Min 14-17: 500/400m Row + max Snatches
Min 18-20: 250m/200 Row + max Snatches

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Thursday September 29, 2022
Part 1-20min amrap
200m Run
max unbroken TTB
200m Run
max unbroken Push-ups
.

Part 2 – 3rds x 200m unbroken KB/SBcarry
50m Double OH Carry + 50m Double Rack Carry + 100m Farmer Carry (ahap)
.
 
Wednesday September 28, 2022
For time(cap 12min)
Garden State Classic Workout #3
30 Deadlifts (155/105)
25 CTB Pull-ups (scaled pull-ups)
20 Burpee over Bar
15 Power Cleans
10 Bar MU’s (scaled CTB PU’s)
5 Shoulder to OH

.

Tuesday September 27, 2022
3rds 
In 2min 15/12/9 calories assault bike + max DU’s
Rest 1min
in 2min 15/12/9 calories Ski erg  + max Handstand Skill
Rest 1min
In 2min 15/12/9 cal Row max + max GHD Sit-ups
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Monday September 26, 2022

Part 1 - Build to a challenging: Pause Back Squat + 1 1/4 Back Squat + Back Squat

.

Part 2 - 12min amrap

5 Strict Pull-ups 
7 cal any machine
8 DB Front Squats (50/35)
3 Devil Presses
.
Sunday September 25, 2022

Partners share work:
60cal Row + 60 Sit-ups
50 DB Step-ups(40/25) + 50 Sit-ups
40 Renegade Rows + 40 Sit-ups
30 DB Hang Squat Cleans + 30 Sit-ups
30 DB Hang Squat Cleans
40 Renegade Rows
50 DB Step-ups
60cal Row
.

Saturday September 24, 2022
3min on/3min off x 4rds
Rd 1- 20/16 cal Ski + 20 DB HC & Jk + max cal Ski
Rd 2- 20/16 cal Bike + 20 SADS + max Bike
Rd 3 - 20 DB HC & Jk + 20/16cal Ski + max DB HC & Jk
Rd 4 - 20 SADS + 20/16 cal Bike + max SADS

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Volunteer Schedule for Long Island's Strongest This Saturday
** We still need people to help set up for the event both Friday evening 6:30p-8p and Sat 6:30a-8:30a. Please let Coach Jeff know if you are available. **

7:30-9a - Registration Table - Jeff N / Bari  / Kelly /  Chief
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10a-3:30p - Scoring Table - AM - Chief  / Carolyn  PM - Chief / Carolyn / Regina
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9:15-10:30a - OverHead Medley Event  - Jenn L / Tara / Kevin N /Jackie / Cat / Bernie/  John L / Shaun
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10:30-11:30 -  Carry Medley - Jenn L / Tara / Kevin N /Jackie / Cat / John L / Bernie / Shaun
.
11:45-2 - Hercules hold - Matt / John L / Shaun / Regina / Bari
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11:45-2 - Deadlift - Tracey / Jenn L
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2-3:15 - Stone to Shoulder - Matt / John L
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Friday September 23, 2022
Part 1 - 20min amrap
2,4, 6…etc Deadlifts (275/205)
200m Run
1rd Cindy

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Thursday September 22, 2022 
Min 0-3: 50 KBS (53/35)
Min 3-7: 600m Run
Min 7-13: 21/15/9 Thrusters (95/65) + Burpees
Min 13-20: establish a 1-rep Hang Clean (any style)
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Wednesday September 21, 2022
Part 1 - Build to a challenging:
Strict Press + Push Press + Push Jerk
.
Part 2 - E5MOM x 20min
21/15 Bike
15 Box Jump-overs (24/20)
9 Sandbag over shoulder (100/70)
.
Tuesday September 20, 2022 
Min 0-8: E2MOM 15/12 cal Row + max Wall Balls

Min 10-18: E2MOM 15/12 cal Row + max TTB

Min 20-28: amrap of 15/12 Row + 12 Wall Balls + 9 TTB

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Monday September 19, 2022 
Part 1 - 9min cap
3,6,9, etc Hang Power Snatch or Clean(75/55)
3,6,9, etc OHS or Front Squat
30 DU’s
.
Part 2 – 4-5rds
a) Single-arm Ring Rows x 6/arm
b) Bottom’s Up Kettlebell Carry x 50'/arm
c) Wtd. Dips x 6-10 reps
.
Saturday September 17, 2022
E5MOM x 20min (5rds)
60 DU’s
30/25cal Row
15/12 Thrusters (95/65)
Rx+ 115/75
.
Friday September 16, 2022
For max reps
- 2min, 1:30min, 1min each
Calories ski erg

Air Squats to target
HSPU
Calories Assault Bike

Burpee pulls-ups

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Thursday September 15, 2022
Part 1 - Build to a challenging but sub-max complex of:
3 Deadlifts + 2 Hang Power Cleans + 1 S2OH + 1 Cln+Jk
.
Part 2 - :20 on / :20off x 5rds  w/ 1min rest between rounds
Deadlift (75/55)*
Hang Power Clean
Shoulder to OH
Sit-ups (any style)
Push-ups
Clean & Jerk

* Rd 1 - 75/55  Rd 2 - 95/65  Rd 3 - 115/75  Rd 4 - 125/85  Rd 5 - 135/95

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Wednesday September 14,2022 
Min 0-4: 30 OHS (135/95)
Min 4-9: 50/40cal Row

Min 9-15:  30 Power Snatches (135/95)

Min 15-22: amrap of: 5, 10, 15…etc  WB's + KBS

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Tuesday September 13, 2022
Part 1- 5rds x :30 max reps / :30 rest
Min 1 - Strict Press (75/55)**
Min 2 - Sumo Deadlift High Pull
Min 3 - Front Squats
Min 4 – rest / change weight
** Men add 10# / Women add 5# per rd
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Monday September 12, 2022
Part 1 - :30on/:20 off x 6rds
Cal Assault Bike
Right-side FW/WC
Left-side FW/WC
DU’s
Strict Pull-ups
.
Part 2 - 8min amrap
1, 2, 3… wall walks
4, 8, 12…alt. SADS (50/35)

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Sunday September 11, 2022
9/11 Remembrance WOD
Work can be individual or partner
2001 Run
Followed by…
9:11 amrap of:

9 Deadlifts  175/125

11 TTB / K2C
Followed by…
2022m Row
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Saturday September 10, 2021

This workout is dedicated to honor the 343 FDNY firefighters that gave their on 9/11. You have the option of doing this as an individual workout or as a partner WOD.  Partners will split the 100 reps of each barbell movement (One partner works while other rests), but both have 43 burpees at the end. Immediately following the completion of the ‘343' WOD individuals will start accruing calories towards Part 2.  Share the work as needed.  There is no time cap for either workout. Classes may stay past the end of the class to ensure that the work in both Part 1 and Part 2 are completed.

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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Friday September 9, 2022
Part 1 – Build to a challenging 3-rep Front Squat
Rep 1 – 2sec pause at the bottom
Rep 2 – Pulse
Rep 3 – Regular Tempo
.
Part 2 – Legends Online Qualifier 22.4
3rds for time (8min cap)
21 TTB / K2C
15 Front Squats (115/75)


Thursday September
8, 2022 

Part 1 - 20min amrap:
:30 HS Hold
:30 Squat Hold
:30 L-sit Hold or Hollow Hold
:30 Chin-over Bar Hold
.
Part 2 – For time
800m Run
Rest 2min
800m Run
.


Wednesday
September 7, 2022

Part 1 – Build to a challenging Snatch (any style)
.
Part 2 – For time:
30cal Row + 15 Snatches (95/65)
20cal Row + 12 Snatches (115/75)
10cal Row + 9 Snatches (135/95)
Tuesday September 6, 2022
Part 1 –   Build over 5-6 sets
a)…to a heavy Turkish Get-up (1-rep/side)
b)…to your highest Pistol Squat off a box (6/leg)
.
Part 2 - Legends Online Qualifier Workout #1
For time (10min cap)
27/21/15/9
Calories Rower
Lateral Burpee Over Rower
** Scale to 24/18/12/6 **
.
Monday September 5, 2022

Labor Day to many Americans symbolizes the end of the summer and a day off and is celebrated with parties, parades and athletic events.  But, Labor Day originated in 1894 to pay tribute to the contributions and achievements of American workers who back then often worked long hours in unsafe conditions. Recently, during the pandemic, we were reminded how important workers and working are to our families, our society and our well-being and we should take the time to remember and appreciate all of those that made sacrifices and put themselves in harm’s way during this and other times.

.

’Hot Shots 19’
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400m Run
...

Scaling - This Hero WOD is long and high volume. Reduce the load and/or reps and to keep this workout under 30-35 minutes.

Beginners/Masters should scale to:

5 rounds for time of:
20 squats
12-15 power cleans
7 ring rows

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Background: Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.

In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).

This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013 (130831)

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Sunday September 4, 2022
Teams of 3 have 30min to complete 5rds of work each and 5k meters on the Rower
12 Walking Lunges (Rx+ 50/35)(Rx 40/25)
9 DB S2OH
6 Devil Presses

.

1 partner rows, 1 partner does work, 1 partner rests. Rotate when the partner doing the work is done.

.
Saturday September 3, 2022
Partners alternate 4-5rds each.
10/8 cal Bike/Ski
10/8 alt Hang SADS (50/35)
10/8 Weighted DB Step-ups (24/20)
10/8 alt. DB Hang HC+Jk
10/8 cal Bike/Ski
.
Friday September 2, 2022
For time (24min cap)
40 WB’s + 15/12cal Bike/Ski
30 KBS + 15/12cal Bike/Ski
20 TTB + 15/12cal Bike/Ski
10 HSPU + 15/12cal Bike/Ski
20 TTB
30 KBS 
40 WB’s 
.
(scale reps and calories as needed to finish in in under 24min
Thursday September 1, 2022
Part 1 – Ring MU drills / progressions 
.
Part 2 – 8min max cal Row
Min 0:00 - 21 Thrusters (95/65)
Min 2:00 - 15 Thrusters
Min 4:00 - 12 Thrusters
Min 6:00 - 9 Thrusters
Rx+ 115/75

.
Wednesday August 31, 2022

5rds x 3min amrap’s w/ 2min rest
20/16 cal Row
10 Box Jumps (24/20)
Max Power Cleans in remaining time
Rd1 - 95/65
Rd2 - 115/75
Rd3 - 135/95
Rd4 - 155/105
Rd5 - 165/115
** Rx+ (30/24) and start with 115/75 and end with 185/125 
.
Tuesday August 30, 2022
Part 1
– Build to a 5-rep Bench Press
.
Part 2 - For time: 
600m Run Buy-in
50 DU’s + 10 SADS (50/35)
50 DU’s + 20 SADS
50 DU’s + 30 SADS
600m Run Cash-out
.
Monday August 29, 2022
Part 1 – 5rds x 12-16 reps
Rear Foot elevated Split Squats(6-8/leg)
Bent-over Lateral Raises
Anchored Leg Raises
.
Part 2 - 12min amrap
5 C2B Pull-ups
10 Front Squats (95/55)
15 Ab-mat Sit-ups
.

Sunday August 28, 2022

Partners share the work as needed. 
5 Minutes: max cal Ski/Bike
4 Minutes: max Hang Power Cleans (135|95)
4 Minutes: max cal Ski/Bike
3 Minutes: max Shoulder to OH
3 Minutes: max Ski/Bike Calories
2 Minutes: max cal Hang Clean & Jerk
2 Minutes: max Ski/Bike Calories 
.
Saturday August 27, 2022
For time: 10-> 1
Strict Press (95/65)
Back Squat
Strict K2E/K2C
HRPU
2x cal Row
.
Rx+ 115/75 + bike or ski instead of rower 
Friday August 26, 2022
Part 1 - Build to a 2-rep Deadlift that you will use for Part 2.
1st rep - pause 2sec mid-shin both directions
2nd rep - regular tempo
.
Part 2 - 3rds for time:
21 Deadlifts (225/155)(50-60% 1rm)
800m Run
15 Deadlifts (275/205)(60-70% 1rm)
600m Run
9 Deadlifts (315/235)(70-80% 1rm)
400m Run

 

Thursday August 25, 2022

Part 1 - Pull-up Strength

Option 1 - Perform 5x5 of Weighted Strict Pull Ups using a Weight Belt or Vest. After the 5 reps remove the weight and perform a max unbroken set of Strict Pull-ups.

Option 2 - 5sets x 2 negatives and then a max unbroken set of Strict Pull Ups (use band if needed)

Option 3 - 5sets x 10 Ring Rows + :30 Hollow Hold
.
Part 2-  3rds for max calories:
3min calories on rower
2min calories on Ski erg
1min Assault Bike
*Rest 3min *
Wednesday August 24, 2022
Part 1: Build to a heavy:
Hang Power Snatch + OHS + Hang Snatch
.
Part 2 - 10min amrap
2, 4,6… DB Squat Snatch (1 x 50/35)
100m Run
.
Tuesday August 23, 2022
EMOM x 16min
Even - 4 Power Cleans (135/95) + 6 HSPU
Odd - 4 Push Jerks + 6 TTB 
Monday August 22, 2022
Part 1 – 10/8/7/6/5 Back Squat
Work between 50-85%
.
Part 2 - :30 max reps EMOM x 20min
Min 1 - Cal Ski
Min 2 - Gorilla Rows
Min 3 - DU’s
Min 4 – ‘L’ or Hollow Hang
.
Sunday August 21, 2022
Partner Deck of Cards Workout 
Heart -  Alt. DB C&Jk (50/35)
Diamond - KBS (53/35)
Spade - Up / Downs
Club - Cal Bike
.
19min amrap - 'Relax and Active'
'You Go - I Go' with a partner
218m Ski / Row
6 Box Jumps
9 Wall Balls
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Here are the heat assignments for the event.  Please arrive at least 15min before your heat.  If you need to make a change to your heat time, please let Coach Jeff know tonight.
...
If you have not made a donation yet - you can still do so by clicking here.  Registration is $20 for an individual and $35 for 2 people.
...
Once you have made your donation - please go into Zen Planner and reserve a time for 9am or 9:45am.  
...
Guests may reserve a spot by clicking here
...
There will be vendors at the event that are supporting the fundraiser. Please make a point of stopping by their table.
...
Even if you aren't doing the workout, please stop by and show you're support for the event and those that are participating.

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
.
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
.

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
.
Part 2 - For time - 4 x 400m Run (each for time)
1:20 rest after each
.

Wednesday August 17, 2022
.
Part 1 - EMOM x 10min x 1 Clean(any style)
** start at 50-60% and build 
.
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 
.
Tuesday August 16, 2022
Part 1 -EMOM x 10min x 1 Snatch
** start at 50-60% and build 
.
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
.
Monday August 15, 2022
40min amrap
Row 500/400 @ 2k-10 pace
:15 rest
Run 400m  @ 5k pace 
:15 rest 
.

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

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

.
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
.
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)
.
Part 2 - Tabata Core x 8min

.
Tuesday August 9, 2022

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

 

 

 

 .

Monday August 8, 2022
Part 1- 5x5 Front Squats
.
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

.
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

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

.

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
.
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
.
Part 2 - 4rds ahap. 2min rest between each
100’ Double KB OH Carry + 100’ Rack Carry + 100 Farmer Carry

.

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).
.
Part 2 - For time:
500m Row
25 Hang Power Cleans (95/65)(50% P1)
25 Box Jump-overs
25 Push Press
500m Row
.

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
.

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

 .

Sunday July 31, 2022
Partner WOD - 20min amrap
50 DB Push Press (40/25)
40cal Ski
30 DB Hang Squat Clean
20 HRPU (Rx each - scaled shared)

 

Saturday July 30, 2022

    

Last month, Long Beach resident, Casey Skudin tragically lost his life in a freak accident.  Amongst many things, Casey was a loving husband and father, a member of the FDNY and a Coach at Island Park Fitness.  
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CrossFit is known for its sense of family and community. This Saturday 7/30 CFSD is proud to join @islandparkfitness in honoring Casey with this Hero WOD.  Heat times will be 730a/830a/930a.  This workout is open to all. CFSD members should sign up through ZenPlanner and non-members may reserve on our website cfseizetheday.com.  You must sign up ahead of time as space and equipment will be limited.  If one heat is full, you must come to another.
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There are two versions of this Hero WOD. ‘Casey’ - which is created for the more experienced athletes and ’Skudin’ which may be more suitable for less experienced athletes. Read the notes that Coach Rob from IP Fitness has written to see which workout option is better for you. 
.
The significance of the numbers:
19 - 19k is how far Casey rode his bike from his home to his fire station and 19 was also his birthday (6/19)
137 - Casey was a member of Ladder Company 137
16 - Casey served as an FDNY firefighter for 16 years
45 - Casey was 45 years old at the time of his tragic passing
.
Here are some notes on this WOD from Coach Rob at IP Fitness on how you should be handling the workload...
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Friday July 29, 2022
Part 1 – Build to a 1-rm Box Jump
.
Part 2 Repeat a//b 3x each
a) In 3min - 250m Run + 20 Box Jumps + max HRPU
          ** rest 1min **
b) In 3min - 20/16cal Ski + 100’ Walking Lunges (35/20) + max sit-ups
** rest 1min **
.

Thursday July 28, 2022
Part 1-  4rds
a) Toes to Rings x 10-15
b) Pause OHS x 10-15
 
Part 2 - 11min amrap:
3/2 Wall Walks
6 Snatches (95/65)
12 KBS (53/35)
Rx+ 115/75 – 70/44

 .
Wednesday July 26, 2022
Part 1 -build to a challenging:
Power Clean + Front Squat + S2OH
.
Part 2 - EMOM X 10MIN
3 Power Cleans (135/95)(60% Part 1)
3 Front Squats
3 S2OH
Max burpees in the rest of the minute


Tuesday July 26, 2022

 3rds…
In 3min…400m Run + max DU’s
** rest 1min **
In 3min…500/400 Row + max DU’s
** rest 1min **
.

Monday July 25, 2022
Part 1 - 12min amrap - climb 1,1,1 - 2,2,2 - etc…
Deadlift (225/155)
Burpee Pull-up
SA DB Thruster/arm (50/35)
.
Part 2 – E3MOM x 9min
15/12cal Assault Bike
100’ FW/WC (per side)
.

Sunday July 24, 2022
Partners alt. 5 rds
5 Devil Presses (40/25)
10 Wall Balls
15/12 Row
10 Wall Balls
5 Devil Presses 

.
Saturday July 23, 2022
For Time:
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
.
Bar (95/65) (DB 35/25)
.

Friday July 22, 2022
Min 0-10: EMOM x 10min
Even: 10 Back Squats (135/95) (40% 1rm)
Odd: 50 DU’s
.
Min 12-22: EMOM x 10min
Even: 5/4 Sandbag to Shoulder
Odd: 10/8cal Ski
.

Wednesday July 20, 2022
EMOM x 25min (5rds)
Min 1 - 12/9cal Bike
Min 2 - Alt. DB Hang Snatch (50/35)
Min 3 - 12/9cal Ski
Min 4 - 12 Box Step-ups (24/20)
Min 5 - 12 Plank to Push-up or HRPU x/Shoulder Tap


Tuesday July 19, 2022 
Part 1 - Build to a challenging complex:
Clean + Hang Clean + S2OH
** any style clean
.
Part 2:  5rds for time:
12 Box Jumps (24/20)
9 Pull-ups

.
Monday July 18, 2022 
Part 1 - 5rds x 6-10 reps building in load.
Barbell Glute Hip Bridges
Bent Bar Rows
.
Part 2 - 12min amrap
14/12 cal Row
12 Wall Balls
10 alternating hanging knee raises


Sunday July 17, 2022
Partner alternate 4rds each
12 Dumbbell Deadlifts (50/35)
9 Dumbbell Hang Power Cleans
6 Shoulder to OH
150m Run
6 Shoulder to OH
9 Dumbbell Hang Power Cleans
12 Dumbbell Deadlifts (50/35)

.
Saturday July 16, 2022 
5rds for max reps :45 work/:15 rest
Rope Slams

AbMat Sit-ups
Wtd. Reverse Lunges (45/35)
Plate to OH (45/35)

Cal Ski
1min Rest
.
Friday, July 15, 2022
Part 1 – Build to a challenging Thruster or Squat Clean Thruster (Cluster)
.
Part 2 - 11min amrap
9 TTB
7 thrusters (95/65)
5 burpee over bar
.

Thursday July 14, 2022
Part 1 - Nancy
5rds for time
400m Run
15 OHS (95/65)
.
Wednesday July 12, 2022
Part 1 - :30 on / :30 off x 24min
Alt. DB L-sit Press (Lt/Rt/Both)
Alt. 2 Hollow Rocks + 2sec Hold
Tempo Gymnastics Push-up (51X1)
Legs-only Assault Bike w/ Plate OH
.
Part 2- againste a 9min clock: 

Min 0-3: 20/16 cal Ski + 20 Russian KBS + max cal Ski in remaining time

Min 3-6: Rest

Min 6-9: 20 Russian KBS + 20/15 cal Ski + max KBS in remaining time

.

Tuesday July 12, 2022

Min 0-8: 1000m Row + amrap of:
5 Sumo Deadlifts (135/95) + 5 Strict Pullups
Min 10-16: 750m Row + amrap of:
4 Sumo Deadlifts (165/115) + 4 Strict Pull-ups
.
Min 18-22: 500m Row + amrap of:
3 Sumo Deadlifts (185/135) + 3 Strict Pull-ups
.
Monday July 11, 2021
Part 1 – 5x5 Front Squats
.
Part 2 – 3rds x 3min work / 2min rest
20/15cal Assault Bike
100’ Sandbag Carry (150/100)
Max DU’s in remaining time
.
Sunday, July 10, 2022
For time:
50/40/30 - Back Squat + Box Jumps
40/30/20 - Push Press + Burpees
30/20/10 - Ground to OH + Burpee Box JumpsRx (95/65)(24/20)
Saturday July 9, 2022
CFSD will be joining CrossFit Asheville
for the Riley 21 Memorial WOD

On April 30, 2019, Riley Howell was in class at UNC Charlotte. Seven minutes in, shots rang out and in a split-second decision, Riley chose to fight. He would not live to know that his actions saved others.  Riley died as he lived - selflessly, bravely and in service to others. This Memorial WOD was created in honor of Riley by his home affiliate, CrossFit Asheville (Asheville, NC), who created the workout.  Coach Kathy and Jeff are friends with Coach Jeff Graham at CF Asheville and we are honored to be doing this Memorial WOD along side them.

In memory of his courageous act and to honor a remarkable young man, the Riley Howell Foundation Fund supports organizations benefiting families affected by gun violence.  If you would like to learn more about Riley or would like to make a donation click here

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (225/155)
TTB
immediately into...
1-2-3-4-5-6-7-8-9-10 reps of:
Power Clean (155/105)
Bench Press
...
The workload here is large and challenging.  Athletes should consider partnering and sharing the workload and should scale the weights to something they can do at least 10 unbroken reps with in the warm-up
.
Friday July 8, 2022
20min amrap
400m Row / Run
30 DU’s
20 KBS
10 Power Snatches (95/65)

Thursday July 7, 2022

Min 0-10: EMOM
Even: 5-10 CTB Pull-ups* 
Odd: 5-10cal Ski
*  Rx+ 5-10 Bar MU's / Scaled 20 Kipping Swings
.
Min 12-22:
EMOM
Even: 4 Thrusters + 4 Push Presses (Rx 95/65)
Odd: 4 HSPU + 4 TTB

Wednesday July 6, 2022
Part 1 - E5MOM x 20min
20/15 cal Assault Bike
20 SADS
20 GHD Sit-ups, Weighted Crunch or Leg Raises
.
Part 2 - 3 sets x in 2min perform a set of: max unbroken dips...in remaining time, ski for max calories.  Rest 2min in between sets.
Tuesday July 5, 2022
Part 1
-
For time - 6/9/12/9/6
Deadlift  (135/95)
Box Jump (24/20)
Front Squat
.
Part 2 For time:
1000/800m Row / Rest 1min
750/600m Row / Rest 1min
500/400m Row

CFSD July 4th BBQ -
Monday July 4th - 3p-8p
Kathy & Jeff's House
705 W Walnut St. Long Beach

 

Monday, July 4, 2022
July 4th WOD

7rds of: 
4 Power Cleans (135/95)
17 HRPU
immediately followed by:
76 Wall Balls
246 DU’s (for each of America’s 246 years)
.
Sunday July 3, 2022
Partner WOD - alternate 1min max reps at each station
Min 0-10: Ski for Calories
Min 10-18: KBS (53/35)
Min 18-24: Ski for Calories
Min 24-28: Alt DB Cln & Jk (50/35)
Min 28-30: Ski for Calories
.

NOTE - OLYMPIC LIFTING THIS WEEK WILL BE SAT AT 1030AM

Saturday July 2, 2022
EMOM x :30 work/rest x 24min
Power Snatches or Cleans (95/65)
HS Walks / HS Hold / HRPU’s
DU’s
TTB/K2C
.
Friday, July 1, 2022 
Every 2:30 minutes, for 30 minutes (3 rounds):
Station 1 – 24/18 cal Assault Bike
Station 2 – 50m/side FW/WC
Station 3 – 400m Run
Station 4 – 30 V-ups / Ghd Sit-ups 
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.


Thursday, June 30,
2022 

3rds x 1min max reps at each station
Right-arm DB Thruster (40/25)
Right-arm Ring Row
Row
Rest 1min
Left-arm DB Thruster (40/25)
Left-arm Ring Row
Row
Rest 1min
.Wednesday June 29, 2022
20min amrap
10 OHS (95/65)
20 alt. Hang DB SADS (50/35)
300m Run
40 DU’s
Rx+ (115/75) 
** scale barbell weight to one you can go unbroken on **
.

Tuesday June 28, 2022
Part 1 – Alternate movements for 4-5rds.

  1. Strict Pull-ups x 6-10 reps -> use a band or weightbelt/vest to keep within rep range
  2. KB RDL’s w/ 2sec pause at bottom x 6-10 reps -> build in load each round
.
Part 2 – 9min amrap
12 Deadlift (Rx 115/75) Rx+ (135/95)
9 Box Jump-overs
6 Shoulder to OH
-> scale the weight so that the S2OH go unbroken every round
.
Monday June 27, 2022
Part 1 - EMOM x :40 work / :20 rest
a) Bottom of Turkish Get-up
b) Weighted KB Straight Leg Crunch + Leg Raise
c) KB Pass Under from PU Plank
d) KB Windshield Wipers
e) Kneeling KB Halo’s

,
Part 2 - Rowing Stroke Rate practice
Rowing harder does not necessarily mean more strokes per minute. Increasing your speed occurs from applying more power to your drive yet still relaxing in the recovery.  The key to increasing your stroke rate while maintaining intensity is to apply good power at the beginning of the stroke, by bracing your mid-line and engaging your legs and keeping your recovery under control. It’s called the recovery for a reason...
.
10min row at 2k+10. Spend 2min each at...
20spm / 22spm / 24min / 26spm / 28spm
.
Sunday June 26, 2022

Partner WOD
30cal Row + 30 DB H Sqt Cleans (50/35)
40cal Row + 40 Push Press
50cal Row + 50 Walking Lunges
40cal Row + 40 Push Press
30cal Row + 30 DB H Sqt Cleans

 .

Saturday June 25, 2022
6rds for max WB’s
Min 1 – 15/12/9 Burpees
Min 2 – 15/12/9 Hang Power Cleans (95/65)
Min 3 - max WB’s
Min 4 – rest

 .

Friday June 24, 2022

WOD – 30min run for max distance

  • Rx - every 600m perform 30 Air Squats to Target + 30 Sit-ups
  • Scaled - every 500/400m perform 20 Air Squats to Target + 20 Sit-ups


Thursday
June 23, 2022

Part 1 - Build to a challenging:
a) Snatch Pull + Power Snatch + OHS + Snatch
.
Part 2 – 8min amrap
1,2,3….etc Snatches (Rx+ 115/75)(Rx 95/65)
30 DU’s
.

Wednesday June 22, 2022
Workout A - 10/8 cal Ski + 10 KBS (53/35) + 10 Push-ups
Workout B - 10/8 cal Bike + 10 SADS (50/35) + 10 Hollow Rocks
Min 0-6: amrap of A
Min 7-12: amrap of B
Min 13-18: amrap of: A
Min 19-24: amrap of: B
**pick up previous amrap where you left off
.
Tuesday June 21 

Part 1 – Build to a:
a) 3-rep Strict Press
then a...
b) 2-rep Push Press
then a...
c) 1-rep Push Jerk
.
Part 2 - For time:
15/12/9
Deadlift (135/95)
Pull-ups
**2min Rest**
12/9/6
Power Clean
TTB 
.

Monday June 20, 2022
Part 1 Back Squats
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2@ 85/90%
.
Part 2 - E2MOM x 24min
a) :45 L-hang
b) 100’ Sandbag Bearhug Carry
c) :45 front/lateral db raises
.
Sunday June 19, 2022

Guests are welcome for our Fathers Day Dad Bod WOD.  Guests can reserve by clicking this link

 




Saturday June 18, 2022
Hero WOD ‘Eva Strong’will take place this Saturday to honor the life of slainteacher Eva Mireles.
.
Eva Strong Partner Workout
5 Rounds for time:
24 DU’S (each)
19 TTB – split between partners
2 clean and jerks 205/135 – split between partners
400m Run (together) 
.
5 = May
24= Day
19 = # of students who lost their lives
2 = # of adults who lost their lives
.

Friday June 17, 2022
Part 1 - Build to 3-rep Deadlift
Rep 1 - 2sec pause mid-shin both up/down
Rep 2 - Rep 2 regular tempo
Rep 3 - Touch+Go
.
Part 2 – 500/400/300/200/100m Row – each for time.  Rest = Work or Partners alternate

 

Thursday June 16, 2022
Part 1 - Build to a challenging Turkish Get-up on both sides
.
Part 2 - EMOM x :40 on /:20 off x 15min (5rds)
GHD Sit-ups
Altrrnating Pistols
Calories Ski erg
.
Wednesday June 15, 2022

20min amrap
5 Strict Press
10 Bar Step-ups
15 Strict K2E/K2C
320m Run
Rx+ 115/75 Rx 95/65

.
Tuesday June 14, 2022

Part 1- Build to a heavy Clean + Hang Clean (any style allowed)

.

Part 2 - for time:
36 Sit-ups + 24cal T any machine + 12 Hang Squat Cleans (135/95)
24 Sit-ups + 16al any machine + 8 Hang Squat Cleans
12 Sit-ups + 8cal any machine + 4 Hang Squat Cleans

.
Monday June 13, 2022

For time (cap 25min)
800m Run
100m FW/WC
1000/800m Row
150 DU’s
1000/800m Row
100m FW/WC
800m Run
- scale run/row/DU'sas needed to finish under the time cap

 

 

Sunday June 12, 2022 
Zach Miller Hero WOD - Partners share work (or you may do this solo)
5rds for time
500m Row
20 KBS 70/44
20 Push-up
20 Wall Balls
20 Pullups

.

Saturday June 11, 2022
5rds for max reps
:40 on / :20 off
Bike
SDHP (75/55)
Hollow Rocks / Wtd. Crunch
Hang Power Snatch
Ski
Rest
.

Friday June 10, 2022
Part 1 – Squat Test - Max unbroken back squats at bw
.
Part 2 3rds for time:
400m Run
15 Back Squats(115/75)
15 TTB
400/320m Row
** rest 2min **

.

Thursday June 9, 2022
.
10rds for time
5 Deadlifts (135/95)
10 DB HC+Jk (50/35)
20 DU’s

Wednesday June 8, 2022
EMOM x 10min
1 Power Clean (155/105)
2 S2OH
3 Front Squats
**Rest 4min**
EMOM x 10min
1 Walk Walk
2 HSPU’s
3 Burpees
 .

Tuesday June 7, 2022
For time (cap 24min)
Run/Bike + 25 DB Deadlifts (2x50/35)
Run/Bike + 25 S2OH
Run/Bike + 300’ Farmer Carry
Run/Bike + 25 Walking Lunges
Run/Bike + 25 SADS (1x50/35)
Run/Bike
(Run 325m or Assault Bike .5/.4mi)

.

Monday June 6, 2022 Part 1- 5rds x 10-15 reps/movement

  1. DB Bench Press
  2. Hollow to Arch Drill
  3. KB Guerilla Rows

Part 2 – 3rds x 3min work / 2min recovery

30/24cal Ski + max Devil Presses (40/25) in remaining time
.
Sunday June 5, 2022 
Partner 5k Row
Partner A Rows while...
Partner B does a round of: 15 Deadlifts (95/65) + 10 Pull-ups + 5 Grd to OH
.
Saturday June 4, 2022
Partners alternate full rds x 5rds
8/6 cal Ski/Bike 
10 KBS (53/35)
12 Box Jump-overs(24/20)
10 KBS
8/6 cal Ski/Bike
.
Friday June 3, 2022
EMOM x 25min
Min 1 - 6 Thrusters (95/65) + 6 HSPU
Min 2 - 12-15 GHD Sit-ups
Min 3 – 6/5 cal Bike + 6 alt. Front Rack Lunges
Min 4 - 200m Run/Ski
Min 5 - Rest
* Sub DB's (40/25) for Barbell
.
Thursday June 2, 2022
Tempo Overhead Squat Complex
Rep 1 - 4sec down/2sec pause at bottom
Rep 2 - 2sec pause at bottom
Rep 3 - Regular tempo
** athlete may sub out back squats if needed**
.
16min amrap
21cal Row
15 TTB/K2E
9 OHS (135/95)
*pick a weight you can go unbroken on*

  

  

MURPH 2022
We had a great CFSD Community turnout this weekend for our annual Murph workout, remembering those who served and gave their lives for our country.  With perfect weather for the Memorial Day weekend, we had a great turnout with many doing Murph for the first time. Afterwords, we loved seeing everyone hanging out together, having some good food and good laughs.  Thank you to everyone that chipped in to help set up/clean-up, etc and a special thanks to Andrew Loucas, owner of the Laurel Diner in LB, for providing us with our AM breakfast eggs and potatoes. They were delicious, as is everything the Laurel makes.  

If anyone missed out on doing Murph this weekend, you can still do it.  Just let us know when, so we can make space for you.  And, there are a few Murph shirts and tanks still available, if you didn’t get one….

Wednesday June 1, 2022 
Part 1 – Athletes Choice - Build to a heavy Snatch Pull + Snatch or Clean Pull + Clean
.
Part 2 - EMOM x 10min
1 Squat Clean (185/125) or Squat Snatch (135/95) (80% Part 1)
10/8 cal Bike/Ski
*scale cal to finish each rd in under 1min *
.
Tuesday May 31, 2022
E:90 x 36min (6rds)
15/12/9 Bike
FW/WC x 100’ / side
75 DU’s / Tall SU’s
10/arm SA DB Row (ahap)
.
Memorial Day MURPH
Register on ZenPlanner for Heat Times - 8a/915a/1030a
Member / Guest BBQ to follow at 1130a

Murph Warm-up 
1-2min cardio (there will be rowers, skiers and bikes outside in parking lot)
2-sets of: 5 Push-ups + 10 Air Squats 
Leg Swings / Hip Circles / Calf Stretches
250m Run (around the block)
Bar Hang / Kipping Swings + 2 sets of 3-5 pull-ups / ring rows, etc

Scaling

Break the work up into: 20rds of: 5 pul-ups / 10 Push-ups / 15 Air Squats

Scale Pull-ups to Ring Rows or Jumping Pull-ups (there will not be room to do banded pull-ups) and do push-ups off a box.  

Scale the volume to 1/2 Murph (800m / 10rds of 5/10/15 / 800m Run) or partner up with someone and share the full Murph.

We will have poker chips, whiteboards and scorecards pre-printed for you to keep track of your work.

.

Sunday May 29, 2022
Partners share work…
3min max Wall Balls (20/14)
3min max Calorie Ski
3min max G2OH (95/65)
3min max Burpee Box Jump Overs
2min max G2OH
2min max Calorie Ski
2min max Wall Balls
.

Saturday May 28, 2022
5rds for time:(20min cap)
18/15 cal Row
12 Weighted Step-overs (40/25)(24/20)
6 Devil Press
Rest 1min
.
Friday May 27, 2022
Part 15x3 Front Squat + Back Squat
(work at 40-75% 1rm Front Squat)
.
Part 2 -
4rds for time:
15 Front Squats (75/55)
12 SADS (50/35)
9 cal Bike/Ski
*rest 1min
.
Thursday May 26, 2022
 
Min 0-7: amrap of:
3 Burpees
5 Hang Power Cleans (135/95)
7 HSPU
.
Min 10-17: amrap of:
3 Wall Walks
5 Burpees
7 Deadlifts
.
Wednesday May 25, 2022
For time…
21 Power Snatches (95/65) + 21 TTB
15 Thrusters (115/75) + 15 TTB
9 Clean & Jerk (135/95) + 9 TTB
.

Tuesday May 24, 2022 
Part 1 5rds
a) Turkish Get-ups x 1/side
b) DB/KB RDL’s x 8-12 reps
c) DB/KB Row x 8-12/arm
.
Part 2 – 125/100m Row EMOM x 10min
.

Monday May 23, 2022
Part 1 - ‘Helen’ - 3rds for time:
400m Run
21 KBS (53/35)
12 Pullups
.
Part 2 - Accessory Work. 4-5 rds - work/rest as needed.
DB Pull-overs x 10-12
SA OH DB/KB Carry x 100'
Ball Pass Tuck-Ups x 10-12
.
Sunday May 22, 2022
Partners alternate E2MOM x 28min (7rds each)
7 Cal (any machine)
7 Deadlifts (95/65)
7 Power Cleans
7 Shoulder to OH
Max cal in remaining time
.
Saturday May 21, 2022

3min on / off x 5rds
20/16 cal (any machine)
20/16 WB’s
20/16 KBS
Max cal in remaining time
* score is total calories in remaining time
** scale reps each round so that you get back to the cardio with :20-:30 left
ex: rd 1 = 20 reps - rd 2 = 18 reps - rd 3 = 16 reps etc...
.
Friday May 20, 2022
Part 1 – EMOM x 16min x :30 max work
GHD Sit-ups
Wall Walks
OHS (75/55)
Strict Pull-ups
.
Part 2 – in 15min
3min Bike Sprint Pace
2min Recovery Pace
3min Ski Sprint Pace
2min Recovery Pace
3min Row Sprint Pace
2min Recovery Pace
** score is total calories on the Sprint Paces


    

MURPH and New Spring Apparel Available for Pre-Order 
Orders Due By Wed 5/18

 

Memorial Day is just a few of weeks away (May 30th) and every Memorial Day CrossFit’s around the country do the Murph WOD.  Murph is a classic CrossFit Hero WOD workout. Hero WODs are by designed by CrossFit HQ to honor men and women who have fallen in the line of duty.  This Hero WOD is named after Lieutenant Michael P. Murphy from Long Island, a Navy SEAL who was killed in action in Afghanistan in 2005.

This workout is challenging, but Murph can be done by everyone, as there are scaling options for everyone. You can register for a heat time in Zen Planner. 

Heat times on Memorial Day are 8a, 915a and 1030a and there will be a BBQ to follow.  If you can't make it on Mem Day we will have a heat Sat at 9a.

 

Scaling options for MURPH…

You can break up he Pull-Ups, Push-Ups, and Squats however desired.  Most people choose to do 20 rounds of: 5 Pull-Ups, 10 Push-Ups, 15 Squats

For the Run…you may sub 1600m Row or 1mi Bike
For the Pull-Ups…you may sub Ring Rows or Jumping Pull-ups
For the Push-Ups you may do them from the knees or off a box

For scaling the Volume…you can do:

1/2 “MURPH”:  Run ½ mile + 10rds of:  5 Pull-Ups, 10 Push-Ups, 15 Squats + Run ½ mile

Partner “MURPH” - Run 1/2 mi each + 20 rounds of: 5 Pull-Ups, 10 Push-Ups, 15 Squats + Run 1/2 mi each
________________________________
Thursday May 19, 2022 
10rds for time:
200m Run
10-> 1 Thrusters (95/65)
:20 Plank Hold
** scale run to under 1min and thrusters weight to go unbroken every round *
 .
Wednesday May 18, 2022 
Min 0-6: Amrap of:
12 alt. DB Hang Clean and Jerk’s (50/35)
10 Box Jump overs
.
Min 11-18: 3,6,9,12, etc….
TTB
Deadlifts (135/95)
.
Min 23-25: 2min max calorie row
.

Tuesday May 17, 2022
Part 1 5x3 Tempo Back Squats
3sec down – 2sec pause
.
Part 2 – for time (cap 11min)
400m Run
40 Air Squats to target
30 HSPU/HRPU*
120 DU’s
30 HSPU/HRPU*
40 Air Squats to target
400m Run 
* Rx -  1 max unbroken set of HSPU to failure and then remainder as HRPU

Monday May 16, 2022

Part 1 - 20min amrap
40/32cal Row
30 Russian KBS (53/35)
20 Box Step-overs  (24/20)
10 Pull-ups
.

Sunday May 15, 2022

Partner WOD - alternate 1min max reps at each station
Min 0-10: Ski for Calories
Min 10-18: alt. SADS (50/35)
Min 18-24: Ski for Calories
Min 24-28: Alt DB Thrusters(5 side)
Min 28-30: Ski for Calories

.

Saturday May 14, 2022
Part 1 - Build to a challenging:
Clean + Hang Clean (any style)
.
Part 2 - 10min amrap
1,2,3…etc Power Cleans (135/95)(60% Part 1)
1,2,3…etc Burpee Over Bar
10/8 cal Row
.

Friday May 13, 2022 
Part 1 – Build to a heavy 3-rep Strict Press…then a heavy 2-rep Push Press…then a heavy 1-rep Strict Press
.
Part 2 – For time (cap 14min)
20 Deadlifts (135/95)
15 Push Jerks
20/15 cal Bike
15 Push Jerks
20 Deadlifts
.
Thursday May 12, 2022
Part 1 - Strongman Work – complete 1 min at each station for 4-5rds
a)   Farmer Carry w/ Deadlift every 25’ (ahap)
b)   Sandbag Cleans to Platform
c)   Weighted Dips
.
Part 2 – 5rds for time
5 KB Pass Through Lunges (per leg)
10 Alt Leg Wtd. V-up
15 KBS (53/35)
.
Wednesday May 11, 2022
Part 1 – Build to a challenging snatch pull + Snatch (any style)
.
Part 2 – Against a 10min clock…
30/24cal Ski buy-in
1,2,3…etc… Power Snatches (135/95)(70% Part 1)
5, 10, 15, etc… Wall Balls (20/14)
.

Tuesday, May 10, 2022
Part 1 - Accumulate 1min max work at each station- 1min rest  in between. 4rds

  1. Copenhagen Planks :20-:30/side
  2. L-Sits
  3. Strict Pull-up’s
Part 2 - 5rds for time
5 DB Hang Squat Cleans (40/25)
10 Pull-ups
200m Run
:30sec Plank Hold
.

Monday May 9, 2022

Part 1 – 5ds x 6-10 reps.  Increase load each round.

  1. Rear-leg elevated barbell split squats (per leg)
  2. Barbell Good Mornings
  3. L-sit Press (Bar/DB)

Part 2 – 5 Rows - 1min rest in between
1000m Row @ 2k + 8
800m Row @ 2k + 4
600m Row @ 2k pace
400m Row @ 2k - 4
200m Row @ 2k - 8
.

Sunday May 8, 2022

Mother’s Day Partner WOD - share work as needed.
6min Row for Calories
5min Push Press (115/75)
4min HRPU
3min Situps


Saturday May 7, 2022

This May 7-8, CrossFit is teaming up with Rogue Fitness and Doctors Without Borders/Médecins Sans Frontières (MSF) to deliver “Hope for Refugees,” a workout and fundraiser in support of first responders assisting in war zones and other health crisis situations around the world. Click here to learn more.


Hope For Refugees WOD
3 rounds following the FGB style:
Shuttle runs, 8 m
Alt. DB snatches (50/35)
Bike for calories
Single DB box step-ups (24/20)
Strict burpees
Rest 1min
.
This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle run length.

.

Friday May 6, 2022
4 x  5min rounds / 2.5min rest
30/25cal Row + 20 WB’s + 10 Power Snatches (95/65) + max Burpee Pull-ups in remaining in time  
.
Thursday May 5, 2022
Part 1 - 5x5 Pause Deadlifts @ 30-65%
*Pause for 1-2 full seconds at the mid-shin both directions. Re- grip after each lift.
.
Part 2 - 5rds for time
5 Deadlifts (225/155)(50%)
5 HSPU
5 Burpee over bar
5 Left-arm DB Thrusters (50/35)
5 Rt-arm DB Thrusters
.

Wednesday May 4, 2022
Part 1 – Build to a challenging complex:
1 Hang Power Clean + 1 Shoulder to OH + 1 Front Squat
.
Part 2 – E4MOM x 15min (3rds)
10/8 cal Ski
5 Shoulder to OH (135/95) (65% Part 1)
7 Hang Power Cleans
9 Front Squats
.

Tuesday May 3, 2022
400m Run

40 Strict K2C

400m Run

40 Hollow Rocks

400m Run

40 Weighted Sit-ups (35/25)

400m Run

40 Ab-mat Sit-ups
** scale the run to 300m/30 reps each or 250m/25 reps each**
.
Part 2 – 3rds x 200m Double KB/DB Carry (ahap)
Start with OH carry and drop to rack carry when you can no longer lock out OH
.

Monday May 2, 2022
Part 1 – 4-5rds x 6-10 reps. Build in weight each round.

  1. Barbell Hip Bridges
  2. Bent Barbell Rows
  3. IYT’s
Part 2 - For time (10min cap)


25-20-15-10-5 KB SDHP (53/35)
50-40-30-20-10 DU’s
25-20-15-10-5 Goblet Squats
.
Sunday May 1, 2022
Partners alternate rounds for 30min (target 4-5rds each)
6 DB Hang Squat Clean (35/25)
9 cal Bike/Ski
12 KBS
9 cal Bike/Ski
6 DB Hang Squat Clean
.

Sunday May 1, 2022
Partners alternate rounds for 30min (target 4-5rds each)
6 DB Hang Squat Clean (35/25)
9 cal Bike/Ski
12 KBS
9 cal Bike/Ski
6 DB Hang Squat Clean
.
Saturday April 30, 2022
Complete as many rounds as possible in 24 minutes of:
Run 250m
5 CTB Pullups

10 deficit push-ups

15 Thrusters (65/45)
20 Butterfly Sit-ups
.
Friday April 29, 2022
Part 1 – E8MOM x 24min
700/600m Row or Ski
20 Alt. SADS (50/35)
10 Dumbbell Box Step-Overs (24/20) (2x 50/35)
.

Thursday April 28, 2022

6rds for time (20 min cap)
10 Cal Row
8 TTB
6 Hang Power Cleans (135/95)*
4 HSPU
2 Power Snatches*
Rest 1min

* scale weight up/down to 75-80% 1rm Snatch


Wednesday April 27, 2022

‘Tsakos’
AMRAP in 27 minutes
Buy-In: 1 mile Run
.
In the remaining time, AMRAP of:
7 Deadlifts (135/105)
5 Lateral Bar Over Burpees
6 Wall Ball Shots (20/14)
3 Box Jumps (30/24)
.
This workout is dedicated to Police Officer Anastasio Tsakos who was struck and killed by a vehicle being operated by an intoxicated driver on April 27, 2021. The rep scheme signifies the badge number of Officer Tsakos, 17653.
.
Tuesday April  26, 2022

.
Part 1
- Back Squat 10-8-6-4-2
(work between 50-90%)
.
Part 2 -
4rds x In 2 min complete:
10 Front Squats (135/95)
10 KBS (53/35)
Max cal Ski in remaining time
Rest 1 min
.

Monday April 25 2022
EMOM x 30
Min 1 – 10/8 cal Bike
Min 2 – 10 Bench Press (50% 1rm)
Min 3 – 10/8 cal Ski
Min 4 – 10 Hollow Rocks w/pause
Min 5 – 10/8 cal Row
Min 6 – 10 Strict Pull-ups
.
Sunday April 24, 2022
Teams of two complete the following for time:
Station 1 – 800 Meter Run and 1000 Meter Row
Station 2 – 800 Meter Run and 40 Burpee Box Jump-Overs (24″/20″)
Station 3 – 800 Meter Run and 50/40 Calories of Assault Bike
Station 4 – 800 Meter Run and 75 Wall Ball Shots (14/10 lbs)
** Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.

.

Saturday April 23, 2022
Part 1 – Build to a challenging 1-rep Strict Press
.
Part 2 – Partners alternate full rounds for 10rds (5rds each)
10 Push Press (95/65) (50-60% Part 1)
10 Front Squats
10/8cal Ski erg
.

Friday April 22, 2022 
Part 1 HSPU practice
.
Part 2 - For Time: (16min cap)
300/250m Row, 21 Deadlifts (225/155)
300/250m Row, 21 HSPU’s
300/250m Row, 15 Deadlifts
300/250m Row, 15 HSPU’s
300/250m Row, 9 Deadlifts
300/250m Row, 9 HSPU’s
.

Thursday April 21, 2022
For time:
30/24 cal Ski Buy-in
50’ OH Walking Lunge (50/35)
21 SADS
400m Run
50’ Walking Front Rack Lunge
15 SADS
400m Run
50’ Walking Farmers Carry Lunge
9 SADS
400m Run


Wednesday April
20, 2022

Part 1 – Build to a challenging: Push Press + Push Jerk
.

Part 2 - 4rds for time:
12 Box Jump Overs (24/20)
12 TTB/K2C
12/9/6/3 Clean and Jerks
.
Rd 1 - 12 Clean and Jerks (95/65)(50% P1)
Rd 2 - 9 Clean and Jerks (115/85) (60% P1)
Rd 3 - 6 Clean and Jerks (135/95) (70% P1)
Rd 4 – 3 Clean and Jerks (155/105) (80% P1)
 
.

Tuesday April 19, 2022
Part 1 – Turkish Get-up Practice
.
Part 2 - 5rds for max reps
1min Row for calories
1min Burpees
1min DU’s
1min rest
.

Monday April 18, 2022
Part 1 5x3 Tempo Front Squats @ 40-75% 1-rm
1-rep at 33X1 (3 sec negative, 3 sec pause at bottom)
1-rep at 13X1 (3 sec pause at bottom)
1-rep at regular tempo
.
Part 2 - For max rounds +reps:
5min amrap of: 5/4cal Bike + 5 CTB Pull-Ups + 5 Front Squats (115/75)
**Rest 5min
4min amrap of: 5/4cal Bike + 4 CTB Pull-Ups + 4 Front Squats (135/95)
**Rest 4min
3min amrap of: 5/4cal Bike + 3 CTB Pull-Ups + 3 Front Squats (155/105)
.
Sunday April 17, 2022
24min amrap partners split work as needed
50cal Row + 40 Power Cleans + 30 TTB
Rx 135/95

 

Saturday April 16, 2022
Partners alternate for 5rds each
5 Devil Presses (40/25) (25/15)
10 DB Thrusters
100m Run
10 DB Thrusters
5 Devil Presses
.

Friday April 15, 2022
Min 0-4:  40/32 cal Ski
Min 4-8: 40 KBS (53/35)
Min 8-12: 40/32cal Bike
Min 12-20: EMOM x 8min
2 Power Snatches (95/65)
3 OHS
4 Burpee Over Bar


Thursday April 14, 2022 

Part 1 - For time (6 min Time Cap for each round)

3 rounds of: 30 DU’s + 12/9/6 Shoulder to Overhead (135/95)
.
Rest 3min and then… 3 rounds of:  30 DU’s + 15/12/9 Hang Power Clean (155/105)
.
Rest 3min and then…3 rounds of:  30 DU’s + 21/15/9 Deadlifts(185/125)
.

Part 2 -  4rds x 1min at each station

  1. Reverse Snow Angels
  2. KB Deadbugs w/ pullover
  3. Side Plan Hip Pulses (:30/side)
Wednesday April 13, 2022
Mini-Murph - 30min amrap
400/300m Run + 1rd ‘Cindy’
400/300m Run + 2rds ‘Cindy’
Etc

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Tuesday April 12, 2022

Part 1 – Build to a challenging squat clean

Part 2 - E6MOM x 30 minutes (5 sets) for max load:

500/450 Meter Row

400/350 Meter Ski

3 Squat Cleans (ahap)
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Monday April 11, 2022
Part 1 - :30 on/off x 20min (5rds)
GHD Hip Extensions w/ alt SA DB Row
DB Push Press (40/25)
DB Step-ups (24/20)
L-Hang / Hollow Hang
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Part 2 – 2.5min on/2.5min off x 3rds
5/4 cal Assault Bike
10/8 SADS (50/35)
*pick up each round where you left off
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Sunday April 10, 2022

3rds for time - Partners share work as needed
60cal Row
50 Deadlifts (135/95)
40 HSPU/HRPU
30 Front Squats

Saturday April 9, 2022
.
Part 1 - 3min on/3min off x 4rds
21 KBS 
15/12 cal Ski
9 Burpee Box Jump overs 
max Cal Ski in remaining time
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Part 2 - Tabata abs x 8min
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Friday April 8, 2022
Part 1Build to a challenging Clean + Hang Clean (any style)
.
Part 2 - 20min amrap
5 Hang Power Cleans (135/95) (65% Part 1)
20 Wall Balls (20/14)
350m Run
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Thursday April 7, 2022
Part 1 – Pistol Progressions
.
Part 2 12min amrap
4 HSPU’s
6 Alt. Pistols
8 Burpee to Plate
32 DU’s
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Wednesday
April 6, 2022

Part 1 Build to a challenging 3-position Snatch (High Hang/Hang/Floor)
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Part 2 Perform :30max reps EMOM x 15min
Min 1 – GHD Sit-ups
Min 2 Power Snatch (95/65)
Min 3 – cal Ski erg

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Tuesday April 5, 2022
Part 1 – Build to a 3rm Push Press
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Part 2 – Build to a 5rm Front Squat
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Part 3 – EMOM x 8min
3 Power Cleans + 3 Front Squats + 3 Shoulder to OH

** use 60% of Part 1 or 50% of Part 2 (whichever is lower)


Monday April 4, 2022

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Part 1 - 5rds for time
21/18 Cal Rower
15 Box Jumps
9 Pull-ups
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Part 2 – 4rds for quality
a) Farmer Walk / Waiter Carry x 50m/side
b) Weighted Dips x 6-10 reps
c) Weighted Plank Hold x :30-:45

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Sunday April 3, 2022
Partner WOD – with a partner complete alternating sets of a,b,c,d twice
a) 1min KBS + 1min cal Bike
b) 1min Wall Ball’s (20/14) + 1mi  cal Ski
c) 1min cal Bike + 1min KBS
d) 1min cal Ski + 1min Wall Balls
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Saturday April 2, 2022
E10MOM x 30min
Row 500/400m
24/20 Alt SADS(50/35)
24/20 Alt Wtd Step-ups(24/20)
24/20 TTB / K2C

 

Friday April 1, 2022
41min amrap
10 Deadlifts (135/95)
9 Back Squats
8 Power cleans
7 Jerks
6 Burpee Over Bar
5 Front squats
4 Hang power cleans
3 Thrusters
2 Power Snatches
1 mile run
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Thursday March 31, 2022
Part 1 - Handstand Hold / Handstand Walk Progressions & Practice
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Part 2 – 3rds x 2min Ski for max distance / 2min recovery

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Wednesday March 30, 2022
Part 1 - build to a challenging:

Clean Pull + Clean (any style)
.
Part 2 - Benchmark ‘The Chief’
5 x 3min rounds w/ 1min rest
3 Power Cleans (135/95)
6 HRPU
9 Air Squats
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Tuesday March 29, 2022
Part 1 - EMOM x 20min
:30 max Strict Presses (95/65)(50% 1RM)
:30 max DU’s
:30 max Strict Pull-ups
:30 max Cal Ski
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Part 2- for time:
1500m Row
Monday March 28, 2022
Part 1 –Back Squat

* Set 1 – 10 reps @ 50% of 1-RM Back Squat

* Set 2 – 5 reps @ 65%

* Set 3 – 3 reps @ 75%

* Set 4 – 1 rep @ 85%
* Set 5 – 3 reps @ 75%

* Set 6 – 5 reps @ 65%

* Set 7 – 10 reps @ 50%
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Part 2 – 3 x 2min sets / 2.5min recovery
15/12 cal Assault Bike
15 KBS 70/53
+ max cal Bike in remaining time


Sunday March 27, 2022
Partner WOD
3rds for time (21min cap)
50cal Row
40 Wall Balls
30 HRPU
20 Ground to OH (115/75)

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Saturday March 26, 2022
a) In 5min climb…
1,2,3…HSPU + 2,4,6…Box Jumps (24/20)
Rest 3min
b)  In 5min climb…
1,2,3…cal Ski erg + 2,4,6…Front Squats(95/65)
Rest 3min
c) Repeat ‘a’ going back down in reps
Reat 3min
d) Repeat ‘b’ going back down in reps

Friday March 25, 2022

400m Run
3rds of: 5 Deadlifts (275/185) + 7 Burpee Pull-ups
800m Run
3rds of: 5 Deadlifts (275/185) + 7 Burpee over Bar
400m Run
**scale deadlift to 60%
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Thursday March 24, 2022
5rds for time (20min cap)
30cal Row
20 alt DB Hang Clean & Jerk (50/35)
10 TTB 
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Wednesday March 23, 2022

Part 1 - Build to 1rm Snatch Balance or OHS
.
Part 2 - Build to a heavy Snatch over 10sets
Sets 1-5 x EMOM
Sets 6-10 x  Every :90

Tuesday March 22, 2022
 .
Part 1 - Kipping Drills
.
Part 2 – for time:
Ski 10 cal + 100m Farmer Carry (bodyweight)
Ski 20 cal + 100m Farmer Carry
Ski 30 cal + 100m Farmers Carry

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Monday March 21, 2022


In recognition of World Down Syndrome Day (Mon 3/21) - we will be doing a workout “WOD About Down Syndrome".  Down syndrome is a genetic condition caused by an extra (3rd) copy of the 21st chromosome (also referred to as Trisomy 21). This extra genetic material effects many aspects of an individual’s development including; cognition, speech/language, motor skills, overall health, as well as physical characteristics.
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Living a heathy lifestyle through good diet and exercise is obviously important for all of us, but especially for individuals with Down Syndrome, due to low muscle tone.
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Join us on 3/21 for WOD About Down Syndrome.  When you come to class – make sure to wear mismatching socks!  Why?  Because chromosomes look a little like socks and people born with Down syndrome rock that extra chromosome!
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Guests are encouraged to attend at no charge.
You can register at https://cfitseizetheday.com/pages/schedule.
 

Part 1 – Build to a 1rm Push Press
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Part 2 – ‘WOD About Down Syndrome’
3rds for time
3 Front Squats + 21 DU’s
3 Push Presses + 21 DU’s
3 Thrusters + 21 DU’s

...
Rd 1 (95/65) – Rd 2 (115/75) – Rd 3 (135/95)
Scale to Rd 1 to 50% - Rd 2 to 60% - Rd 3 to 70% of Part 1
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Sunday March 20, 2022
Deck of Cards Workout – partners alternate pulling a card and perform that number of reps.
Heart – Hang Power Clean (95/65)
Diamond – Calories Bike or Skier
Spade – Front or Back Squat
Club – Burpee over bar

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Saturday March 19, 2022
3min work work/3min rest at each station for 36min (2 alternating sets each)
A) 30/24/18 cal Rower + Max Wall Balls
B) 30/24/18 cal AirBike + max KB Swings
C) 30/24/18 cal Ski Erg + max SADS
.

Friday, March 18, 2022
.
Build to a challenging Clean & Jerk
.
400m Run
21 Power Cleans (135/95)(60% Part 1)
400m Run
15 Shoulder to OH
400m Run
9 Clean & Jerks
.

Thursday March 17, 2022

Part 1 : Shoulder Mobility and Strict Pull-up Strength
.
Part 2 :40 work / :20 rest x 4rds
Calories Assault Bike
HRPU
Bar Hang (Rx+ L-Hang)

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Wednesday March 16, 2022
Part 1 - E6MOM - each for time
Min 0-6: 30/24cal Row + 10 HSPU’s + 21 Front Squats (95/65)
Min 6-12: 30/24cal Row + 10 HSPU’s + 15 Front Squats (115/75)
Min 12-18: 30/24cal Row + 10 HSPU’s + 9 Front Squats (135/95)
Min 18-24: 30/24cal Row + 10 HSPU’s + 6 Front Squats (165/115)

 

Tuesday March 15, 2022
Part 1 – Build to a 5-rep Sumo Deadlift
.
Part 1 – 2rds for time:
20 GHD Sit-ups
12/10 cal Ski erg
20 KBS (53/35)
12/10 cal Ski erg
20 TTB/K2C
**rest 4min and repeat**

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Monday March 14, 2022
Min 0-5: 500/400m Row into an amrap of:
3 Box Jumps +  1 Power Snatch (135/95)
** Rest 3min**
Min 8-13: 500/400m Row into an amrap of:
3 Box Jumps + 2 Power Snatches (115/75)
** Rest 3min**
Min 16-21: 500/400m Row into an amrap of:
3 Box Jumps + 3 Power Snatches (95/65)
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Sunday March 13, 2022
5rds for time
12/9 cal Bike
9/ 6 Power Cln & Jk (95/65)
6 Burpee Pullups


Saturday March 12, 2022

Part 1 – Build to a challenging 5-rep Bench Press
.
Part 2 – For time with a partner
 50 cal Ski + 25 Devil Presses
40 cal Ski + 20 Devil Presses
30 cal Ski + 18 Devil Presses
 .
Friday March 11, 2022
20min amrap
21 WB’s
15 calorie row
9 TTB
6 Power Cleans (155/105)


22.3 Notes and Strategies

In this week’s workout we see three different sections. The first section is essentially the easiest with the most amount of reps. Then, as you move to the second section, the reps go down and the movements get a little harder. Finally, the third round is the most difficult. The reps go down, but the movements are the most challenging. Many people will not make it to the third section or be able to score any reps in it.

For Rx athletes who have consistent pull-ups and DU’s, the first section of the workout is a trap.  You have to be smart and shouldn’t come out of the gate hot, because for most, blazing through the first set will set you up poorly for the rest of the workout. Only consider burning the first set down if you can perform the 21 chin-over-bar pull-ups unbroken and still be relatively unfazed. Most athletes should consider chipping away at the first set in a manageable manner. This means breaking the pull-ups into 2-4 sets, staying smooth on the DU’s, and breaking the thrusters into 2-3 sets.

The second and third sets are where the bulk of the work is. If chest-to-bar pull-ups are hard for you and you know the heavier bar is going to be a struggle, break up the reps in the second set to ensure we get the best chance of finishing that section. Consider fast singles on the chest-to-bar pull-ups and 2-3 reps at a time on the thrusters.

If your goal is to make it to the third section and get as many bar muscle-ups as possible, then consider 3 sets of descending reps on the 115/75 thruster and chest-to-bar pull-ups. For example, 7-6-5 reps.

Finally, if you are hopeful to finish this workout, disregard the talk about not burning down the first section. Instead, you need to move through this section quiickly by performing 1-2 sets on the pull-ups, unbroken DU’s, and 1-2 sets on the thrusters. This will give you about 9-10min to get through the next two sections.

This workout challenges capacity, strategy, and ability to get work done when fatigued. We know that many of us might struggle with the bar mu’s or pull-ups. But this is also a chance to achieve your first mu or pull-up. If you believe you can safely make your way to that point in the workout, consider trying for your first one today!

Choosing Rx, Scaled or Foundations

Athletes who struggle with the 95/65 thruster weight and chin-over-bar pull-ups should consider scaling the workout.  Athletes who cannot squat below parallel or lock out the bar overhead will need to do the Foundations version for an official score or do the scaled version to the best of their range of motion, but may not take an official score.

Warm-up - expect the warm-up to be fast and aggressive.  10-12 minutes should be enough.  

:30 each - Squat Stretch - SU’s - DD/Cobra - Pulsing Air Squats - DU’s - Bar Hang w/ Scap Pull-ups 

8 reps each - Empty Bar Front Squat - Push Press – Thruster - Kipping Swings

6 reps each – Thruster at 1st weight + Chin-over-pullups (or 1st movement)

5 reps each – Thruster at 2nd weight + CTB pull-ups (or 2nd movement)

3 reps each – Thruster at 3rd weight + Bar MU’s (or 3rd movement)

 

COACHING STRATEGIES

  • A lot of today’s workout is focused around the kipping swing. Focus on being more aggressive through your backswing and faster hips.  You will gain more elevation by getting your shoulders behind the bar more, pressing down more aggressively and swinging your legs through faster.  Remember to keep you abs and glutes tight the whole time. If stringing pull-ups together is overly fatiguing or gets sloppy, consider switching to fast singles.
  • Expect the thruster to get relatively heavy at different points in the workout. Focus on driving your heels into the ground, standing up as fast as you can, squeeze your glutes and thighs, and punching the bar overhead. Focus on these steps from the ground up
  • Break your work up into small, powerful sets with small breaks in between. Don’t do so many reps that you put your fatigue level over the edge (until the very end).
Come Cheer On Your Fellow Athletes Tonight at 630p fas They Do 22.3
Kevin Nelson (Wod-A-Way-To-Go)
Mike Tangredi (WOD Squad)
Greg GUERRIER (Fit to Be Tied)
Sergio Perez (Fit to Be Tied)
Thursday March 10, 2022
Part 1 - Turkish Get-up Practice
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Part 2 - 3min amrap’s / 2min rest  (A/B/A/B)
a) 5 HSPU + 10 Box Jump-overs
b) 5/4cal Bike + 10 KBS 
 _______________________________________________________________
The clue for 22.3 is out!   On Wikapedia - this is the description of the pic...
"An advertisement for Roper's gymnasium, Philadephia, circa 1831. Note the numerous directions in which the shoulders are exercised; this can help to open up the chest and improve breathing. Note the climbing up the underside of a ladder."
Week 2 scores are in for 22.2. WOD-a-Way-To-Go cashed in with multiple spots in the top 5 scores in both the Rx and Scaled Divisions. Points for 22.2 are as follows:
Wod-A-Way-To-Go - 40pts
WOD Squad - 12pts
Fit to Be Tied - 10pts
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Week 2 points for all the challenges are still being tallied. Give us a day to get that done. Once we do, we will post the total team standings after Week 2.
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TOP 5 OVERALL (rx)

Team

Team Points

Gina - 166rx

Wod-A-Way-To-Go

10

Matt - 158rx

WOD Squad

8

Jeff - 149rx

Wod-A-Way-To-Go

6

Fran - 148rx

Wod-A-Way-To-Go

4

Sergio - 144rx

Fit to Be Tied

2

Andrew S - 144rx

Wod-A-Way-To-Go

2

TOP 5 SCALED

Team Points

Andrew L - 158

Wod-A-Way-To-Go

10

Ben Y - 153

Fit to Be Tied

8

Kevin N - 142

Wod-A-Way-To-Go

6

Sue S - 139

WOD Squad

4

Kevin F - 134s

Wod-A-Way-To-Go

2

22.2 TOP 5 FEMALE

1

Gina - 166rx

Wod-A-Way-To-Go

2

Fran - 148rx

Wod-A-Way-To-Go

3

Daniella - 133rx

Fit to Be Tied

4

Erin - 126rx

WOD Squad

5

Maggie - 125rx

WOD Squad

22.1 TOP 5 MALE

 

 

1

Matt - 158rx

WOD Squad

2

Jeff - 149rx

Wod-A-Way-To-Go

3

Sergio - 144rx

Fit to Be Tied

4

Andrew S - 144rx

Wod-A-Way-To-Go

5

Mike T - 131rx

WOD Squad

 

Wednesday March 9, 2022
EMOM x :30 max reps x 25min
Min 1 - SA OHS (rt)
Min 2 - DB Step-ups
Min 3 - SA OHS (it)
Min 4 - Alt SADS
Min 5 - cal ski erg
 .
Tuesday March 8, 2022
Part 1 – Build to a challenging Hang Squat Clean + Thruster
.
Part 2 - 9min amrap
1 Hang Squat Clean + 1 Thruster + 1 CTB Pull-up + 24 DU’s
2 Hang Squat Cleans + 2 Thrusters + 2 CTB Pull-ups + 24 DU’s
3 + 3 + 3 + 24…etc
(Rx 95/65) (scale up/down to 50% Part 1)
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Monday March 7, 2022
:30 on/ :20 off x 8rds
Calorie Row
Calorie Ski
Calorie Bike
** find a strong pace that you can hold onto for all 8rds - but that pushes your limits in the last rds.
.
Tabata Core x 8min
Hollow
Up-Downs
Russian Twists
Crossover Plank
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Sunday March 6, 2022
4rds. for time (20min cap)
10 Strict Press (95/65)
10 Back Squats
10 Strict K2E/K2C
10 HSPU
400m Run
.
Saturday March 5, 2022

Partner 5k Row for time:  Partner A Rows while Partner B does a round of: 15 Wall Balls + 10 Pull-ups + 5 Grd to OH (95/65).

Interested in Where You Stand on the CFSD CrossFit Open Leaderboard?
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Join Us Thursday March 3rd at 630p for the
Week 2 CrossFit Open Thursday Throwdown
Come Cheer On Your Fellow CFSD Athletes.
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We will have 6 athletes competing:
Chris and John B.  (Team Fit to Be Tied)  
  
Erin and Sue S. (Team WOD Squad)
Tracey and Cami (Team WOD A Way To Go)
Thursday March 3, 2022
EMOM x 10min
2 Power Snatches (95/65)
3 OHS
4 Burpee Over Bar
.
EMOM x 15min
Min 1 - 15/12 cal Ski erg
Min 2 - 15 KBS (53/35)
Min 3 - 50 DU’s 

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Wednesday March 2, 2022

5rds for time (cap 20 min)
5 Devil Presses (50/35)(35/20)
10 DB Thrusters
15 HRPU
20 Abmat Sit-ups
250m Run
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Tuesday March 1, 2022
Part 1 - Build to a challenging complex of:Clean + Hang Clean (any style)
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Part 2 - For time:4-8-12
TTB
Hang Power Clean (115/75)(60% Part 1)
immediately into…
12-8-4
Pull-ups*
Power Clean*
Rx+ CTB or Bar MU’s
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Monday February 28, 2022
Part 1 - Build to a challenging:
Pause Back Squat + Pulse Back Squat + Back Squat
.
Part 2 – 9min amrap
16/12 calorie Row

16/12 Walls Balls (20/16)
Rx+ use a heavier ball
Sunday February 27, 2021
Complete the work as a team - one partner works at a time - partition reps as needed
 .
60 Deadlifts (95/65) + 60 DU’s
50 Shoulder to Overhead + 50 DU’s 
40 Back Squats + 40 DU’s 
30 Power Snatches + 30 DU’s 
40 Back Squats + 40 DU’s 
50 Shoulder to OH + 50 DU’s 
60 Deadlifts + 60 DU’s 
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Saturday February 26, 2022
5rds for time:
15/12 cal Row
10 Alt DB Cln & Jk’s (50/35)
5 Burpee Pull-ups
Rest 1min


Our 1st Thursday Throwdown last night brought amazing energy with our 6 athletes killing the workout and a huge turnout showing their support.  Thank you to Alex, Elise, Kristen, Justin, Shaun and Steve for volunteering to do the workout in front of everyone and congratulations on doing so well.  

As far as the Team Intramural Open, points were awarded last night for competing as well as for coming to cheer the competitors on and wearing your teams colors/theme.

Team WOD-A-Way-To-GO had 2 athletes competing and 16 team members in attendance with 15 of 16 displaying their team theme of ‘skulls’ for a total of 57pts

Team Fit To Be Tied had 2 athletes competing and 15 team members in attendance with 13 of 15 displaying their team theme of ‘tie-die’ for a total of 53pts

Team WOD Squad had 2 athletes competing and 8 team members in attendance with 7 of 8 displaying their team theme of ‘camo’ for a total of 33pts.

Reminder that additional points can be earned this week by:

  • Submitting your scores on the CF Games site by Monday at 8pm (1pt per athlete)
  • By completing the CrossFit Judges course by Monday at 8pm (10pts per athlete)
  • By placing in the top 5 of Rx and Scaled CFSD athletes in 22.1 (points based on placement)
Friday February 25, 2022
:30 work/rest at each stations x 25min
Deadlifts (95/65)
Cal Assault Bike
HRPU w/ Shoulder Taps
V-ups
cal Ski erg

CrossFit Open 22.1 Strategy and Tips

RX (15min amrap)

3 wall walks
12 alt. SADS (35/50)
15 box jump-overs (20/24 in)

Scaled  (15min amrap)

3 scaled wall walks
12 alt. SADS (20/35)
15 box jump-overs (20/24 in)

BEGINNER  (15min amrap)

3 inchworms in place
12 alt. SADS (10/15)
15 box step-overs (12/20)


22.1 is classic CrossFit triplet with two gymnastics movements and a light to moderate DB weightlifting movement.  This workout will challenge muscular stamina as well as cardiorespiratory endurance.

Strategy - The goal here should be to complete 5-10rds (150-300reps), hence a round should be no more than 3min.  If you know you will struggle with one or more of the movements or any of the movements might be dangerous for you when fatigued, consider scaling if you feel it will be unsafe or at least develop a strategy to pace yourself properly. 

  • The wall walks may seem easy in the first few rounds, but as the reps add up and heart rates climbs, expect the arms, shoulders, and core to become more and more fatigued. Start each rep in a down dog with the hips high. and taking a big step up the wall.  Focus on a tight core, long straight arms and shifting weight from side to side. Click to view demo video - Wall Walk  
  • You may want to deliberately break up the DB snatches in order to help maintain shoulder stamina and during the wall walks you could also consider taking longer rests between reps, especially if you are slow to climb up and down the wall. To save you lower back, make sure to bend the knees to get the DB to the floor with proper posture. Make sure to use your hips and jump that weight up and pull under into a small dip to save your shoulders.  Click to view demo video - SADS
  • On the Box Jump-overs staying low is faster, but will fatigue your legs more, so consider standing up more as the workout progresses if you need to.  The BJO's are the rest here unless the box is really high for you, so take your time to breath here, so that you can go attack the wall walks.
  • Pacing - Avoid going out of the gate hot and take the first few rounds to feel your way out.  See how the movements effect each other.  Focus on breathing and being relaxed through all of the movements.  15min is a long time, so smooth and steady wins this race.
  • Gear - if you tend to get sore wrists during handstand work and overhead movements, consider wearing wrist wraps during this workout.  

 

22.1 Warm-up (12min)

:30 each (4min total)
Jumping jacks
Step-ups/leg
Mtn Climbers
Step-overs/leg
Inchworm + push-up + shoulder taps
Pvc passthroughs + ohs

Burpees

**2min additional shoulder/wrist mobility as needed**

followed by (6min)

1 set of: 5 box jumps + 5 single-arm DB deadlifts/arm + 2 partial wall walks (slow)

1 set of:  5 box jumps overs(step-down) + 6 alt hang sads + 2 full wall walks (slow)

1-2 sets: 1 wall walk + 4 alt. SADS + 4 box jump-overs (performed at workout tempo)

______________________________

Join Us Th 2/24 at 630p for the 1st CrossFit Open Thursday Throwdown
Come Cheer On Your Fellow CFSD Athletes
We will have 6 athletes competing:
Alex (Team Fit to Be Tied)  Justin (Team Fit to Be Tied)
  
Elise (Team WOD Squad)    Kristin (Team WOD Squad)
       
  Shaun (Team WOD-a-Way-To-GO)    Steve (Team WOD-a-Way-To-GO)
    
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Schedule Changes For the CrossFit Open and Heat Schedule (2/24 - 3/14)
Please Reserve Your Heat Times Through Zen Planner
Reminder - Sunday is the preferred time for everyone to compete...
...if you cannot come Sunday you may come another time
.

Thursday Throwdown - 630p

  • There will be no 630pm CrossFit class
  • This Heat is limited to 3 Rx and 3 scaled athletes which will be selected by team captains.

Friday - 7a/11a/630p

  • You will need to arrange your own judge

Saturday - 11a

  • You will need to arrange your own judge

Sunday - 9a/10a/11a

  • There will be no 9/10a CrossFit classes

Monday - 7a/11a/530p

  • There will be no 530p CrossFit class
  • You will need to arrange your own judge
  • Score submission is due no later than 8pm
Thursday February 24, 2022
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Part 1 -  Pause Push Press + Push Press + Push Jerk 
.
Part 2 – for time
20 GHD Sit-ups + 400m Row 
30 Hollow Rocks + 400m Row
40 Sit-ups + 400m Row 
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Wednesday February 23, 2022
Min 0-3: 400m Run
Min 3-7: 50 KBS(53/35)
Min 7-12: 600m Run
Min 12-18: amrap of:
1 Squat Clean (135/95) + 2 TTB
2 Squat Cleans + 4 TTB
etc…
.

Tuesday February 22, 2022
For time:  (15min cap)
2rds of: 5 BBJO’s + 5 Power Snatches (95/65)(50%)
2rds of: 5 BBJO’s + 4 Power Snatches (115/75)(60%)
2rds of: 5 BBJO’s + 3 Power Snatches (135/85)(70%)
2rds of: 5 BBJO’s + 2 Power Snatches (145/95)(75%)
2rds of: 5 BBJO’s  + 1 Power Snatch (155/105)(80%)
** scale the weight and # of BBJO’s as needed to finish each round in under 3min

 

Monday February 21, 2022 
Part 1 - EMOM x 14min (7rds)
Min 1: 6 SA Devil Presses (50/35) + 20 DU’s
Min 2:  10/8cal Ski erg
.
Part 2 -:30-:45 per movement x 4rds
a) GHD Hip Extension
b) Wall Walks x
c) L-sit Tuck Hold

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THE BEGINNER’S GUIDE TO THE CROSSFIT OPEN

Every sport has a season that typically ends with a championship. The CrossFit Games Open is considered the start to CrossFit’s “season”.  The Open is a 3-week worldwide competition that allows any and every athlete in the world to compete with nearly half a million athletes ranging from 14 to 86 years old participating.   

For the average CrossFitter, the Open is not about qualifying for the championship…it’s a test to see how far you’ve come and where your strengths and weaknesses lie.  Additionally, fitness is what we do here, but community is what we build. You’ll notice a different energy and buzz in the gym as everyone cheers you on and helps you accomplish things you never thought you could do…and you’ll do the same for others all while getting tons of high fives, fist bumps and the “warm and fuzzy” feelings from the CFSD community 

HOW DOES THE CROSSFIT OPEN WORK?

  • Each week, a new CrossFit Open workout is released on Thursday at 3pm at www.games.crossfit.com, with movement standards, scorecards and an explanation video.
  • Athletes then will have until Monday before 8pm to complete the workout in front of a judge at their affiliate. All scores must be entered online before that deadline. If the deadline is missed – you will get a DNC (‘did not complete”).
  • There is an official CrossFit online leaderboard that allows you see where you rank against other people in our gym, in the world, in people in your age category, etc. You can even make your own custom leaderboards with friends and family.

SCALED VS. RX

  • Just like in class, the workouts will have Rx and Scaled options that make them accessible for all athletes at any skill level. The one difference here will be that you are given specific weights and movements within those categories (so you can’t pick and choose what you want to do).
  • How do you decide which workout to do? It really just depends on the standards that are released each week.You are free to perform certain workouts Rx and others scaled (your Coaches will help you pick what’s best for you).
  • Regardless of what you choose…Challenge Yourself!! The intensity and excitement are often the motivation you need to hit a PR or achieve a movement successfully for the first time.

BEGINNER TIPS FOR THE CROSSFIT OPEN

  • Eat Properly. Every bite of food you put in your body effects your performance. Focus on eating lots of veggies and healthy proteins. Avoid sugar, fake sugar, and processed carbs (breads, pastas, etc), as eating these can cause a lack of energy and inflammation that impedes your moving well. 
  • Get your Zzz’s. Aim for 8 hours per night, especially the night before you complete the Open workout.
  • Know what’s coming. Review the workout and standards before coming to class and have a plan for the option you’re choosing whether it be scaled or RX. Come prepared and set achievable goals for yourself that will push you. If you’re not sure what to do, reach out to a Coach ahead of time and they’ll guide you.
  • Don’t overdo it in weekly classes. The Open is meant to be a true test for your physical abilities, so scale back workouts leading up to the day you compete so you can give it your best effort. We still recommend coming to class throughout the week but monitor your intensity so you can be fresh and ready for the Open workout.
  • Mobility is vital to being able to perform at your highest. If you normally neglect stretching and mobilizing, now is the time to take a few extra minutes after class or at home to work on mobility.

HOW DOES THE CFSD TEAM INTRAMURAL OPEN WORK

  • We have split everyone that is participating into 3 teams (we decided not to have a “draft” – but pick teams randomly).
  • Each team has “Team Captains” to organize and guide the team.
  • There is a “League Commissioner” that will oversee the Intramural Open. The Commissioner will have decision making power and authority over any question or awarding of points.
  • Each week, teams/athletes can accumulate points through both the workouts and non-workout challenges/tasks (so you don’t have to worry about not being the fittest person on your team).
  • You will earn 1 point for entering your score onto the CrossFit Open site.
  • You will earn 2 points for coming to the Sunday Funday event (either to do the workout or to cheer everyone on)
  • You will earn 5 points for competing in the Thursday night Throwdown or 2 points for coming to cheer everyone on.
  • You will earn 10 points for a first place finish, 8 points for a second place finish, 6 points for a third place finish, 4 points for fourth place finish and 2 points for fifth place finish in both the Rx and Scaled divisions.
  • A team will earn 20 points for winning the weekly spirit award (awarded by the League Commissioner to the team that brings the best energy)
  • You can earn between 1-10 points for participating in various non-workout related challenges/tasks.

At the end of the three weeks, scores are totaled and the team with the largest score wins!  We will be celebrating with a big party when the Open is over!

WHEN CAN YOU DO THE OPEN WORKOUTS?

Sunday Funday… On Sundays, heats begin at 9am.  Workouts will be our main Open time.  If your schedule allows for you to attend Sundays to do the Open WOD, we highly encourage it! The energy is super high and it’s an awesome experience. All friends and family are encouraged to come watch and cheer.

Thursday Night Throwdown at 6:30pm. Space is limited here with each team nominating an Rx and Scaled athlete to do the workout in front of everyone. 

Friday/Monday:  Each Friday and Monday during The Open, we will host a 6:30pm CrossFit Open workout. Reminder that score submission is due every Monday at 8pm.

Saturday: Each Saturday during The Open, we will host an 11am CrossFit Open workout.Other Times - If you can’t make the times listed above, we will make our best effort to allow you the space to complete the Open WOD during our normal operating hours.  You will need to make arrangements PRIOR confirming with Coach Jeff to ensure there is space to accommodate you. If you do your Open workout outside of formal heat times, you will need to provide/arrange for your own judge.  Please realize this courtesy will be limited so do your best to get the WOD done during the regularly scheduled heat times.  It is best to NOT disrupt non-Open classes as much as possible

 

CFSD INTRAMURAL OPEN LEAGUE COMMISSION

KELLY

 

Team 'WOD A Way To Go'?

Captains

Jeff N/Bari/Cami

Team ‘Fit To Be TIed

Captains Chief/Carolyn/Alex/Jenn L

Team ‘WOD Squad’

Captains

Erin/Rob/Tara

Andrew L

Alex

Dylan C

Andrew S

Ben

Dahir

Anna

Bernie

Elise

Bari

Carolyn

Erin

Cami

Chief

Jenna

Dani M

Chris

Jenn B

Dylan P

Daniella

John C

Fran

Frank H

Josh

Gina

Greg

Kat

Jeff B

Jackie

Kristen

Jon

Justin

Matt

Kevin Feeney

Jenn L

Mike T.

Kevin Fraser

John B.

Niels

Kevin N

LaBau

Rizzah

Mike G

Lou

Rob

Mo

MK

Sarah

Sandra

Rick

Sue S

Shaun

Ryan

Tara

Sean

Sergio

Tom C.

Steph

Toomey

Shaniell

Steve

Warren

 

Tracey

 

 

 

Sunday February 20, 2022

Rowing Partner MURPH

One partner rows 400/320 (or runs 400/300) while the other partner does max rounds of 'Cindy' (5pull-ups / 10 push-ups / 15sqts).

Partners alternate each time the row/run is finished.  Pick up Cindy each time from where you left off.  Workout is over when each partner has done 8 x run/row (cap 40min) 

.

Saturday February 19, 2022
Benchmark 'Holleyman' - solo or with a partner...
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155)(60-80%)
.
Friday February 18, 2022
Part 1 - Build to a 1rm Box Jump

Part 2 - Pistol Progressions
.

Part 3Against a 10min clock
2rds of: 6 Box Jump overs (24/20) + 8 Deadlifts (135/95) + 10 Hollow Rocks
…followed by...
2rds of: 6 Box Jumps (30/24) + 8 Deadlifts + 10 Hollow Rocks
…followed by
max rds of: 6 Alt. Pistols + 8 Deadlifts + 10 Hollow Rocks

 

WHAT IS THE INTRAMURAL OPEN

The CrossFit Games Open runs from Thursday 2/24 to Monday 3/14 and is the most highly anticipated and participated time of the year at CFSD.  Over the 3 weeks, you’ll complete 3 workouts.  The CFSD Intramural Open will run concurrently and is our twist is to increase the participation, fun and camaraderie within the gym. The IO consists of 3 teams participating for maximum points over the course of the 3 weeks of the Open

So, lets walk through how the Intramural Open season works.

CAPTAIN SELECTION AND LEAGUE COMMISSIONER

Captains for the 3 Teams will be selected and will be announced in the next few days.   Captains are responsible for coming up with team name/logo, participating in the draft, leading communication within the team, organizing team colors/uniforms, coordinating score submissions, organizing participation in team events and leading their team towards greatness!

A League Commissioner will be chosen to oversee the CFSD Intramural Open. The Commissioner will be the official decision maker over any questions or debates, choosing winner of events, etc. 

The Captains and Commissioner will be CFSD members. Coaches are not eligible for these roles. 

DRAFT DAY

A Draft will be held and the Team Captains will make their team selections based on the CFSD members that have signed up for the Open.  Teams will be announced once they have been formed.  If a new athlete registers for the Open after the draft, they will be added to the next team from the original draft order.  The League Commissioner will make all captains aware of each new athlete and the team they join.  

CROSSFIT OPEN FEBRUARY 24 – MARCH 14

This is where the workout participation begins! Each Thursday at 3pm EST The Open workout will be and is to be completed by the submission deadline the following Monday. Every athlete can earn their team points by completing the workout AND submitting their score by the Monday deadline. Athletes can also earn their team additional points by completing the workout RX and Additional points will be available each week for Thursday Night Throwdowns, as well as other weekly “Team Events”. There will be an updated team standing after each week’s scores are submitted. 

POST OPEN CELEBRATION PARTY

After The Open is complete and the champions declared we will host an Awards party in honor of the new Intramural Champions. Prizes will be awarded and a banner hung.  Food will be provided after a WOD created by the champions. The date of the party will be announced once we arrange a venue. 

POINTS AND SCORING

Updated standings and announcements will be made through the  CFSD Members Only Group on FB. 

Individual points – Points will be given in each division, Men’s RX, Women’s RX, Men’s Scaled, Women’s Scaled, Men’s Foundation, and Women’s Foundation. Based on how many athletes are in each division will dictate those points. For example, if we have 10 Women do a workout RX’d and 15 go scaled, the top spot in the RX division will earn 10 points, and the top in scaled will earn 15 points. Each place moving down will earn 1 less point.

Team points  - Teams will be given additional challenges to do in addition to the workouts. Some challenges will be individual, and some will be group based.  For challenges, teams will earn 1st, 2nd and 3rd place points based on either merit or the number of people participating   

WHEN TO COMPLETE THE 3 WEEKELY WORKOUTS?

Sunday Funday… Sundays at 10am and on will be our main event!  If your schedule allows for you to attend Sundays to do the Open WOD, we highly encourage it! The gym will be transformed into a Sports Arena, the energy is super high and it’s an awesome experience. All friends and family are encouraged to come watch and cheer.

Thursday Night Throwdown at 630pm. Each week’s workout will be announced via a live broadcast event at 3PM EST. Each team will have the chance to nominate an Rx, a scaled and a Foundations athlete to do the workout at the throwdown. 

Friday/Monday:  Each Friday and Monday during The Open we will host a 630pm CrossFit Open workout. Score submission is due Monday at 8pm.

Saturday: Each Saturday during The Open we will host an 11am CrossFit Open workout

Other Times - If you can’t make the times listed above we will make our best effort to allow you the space to complete the WOD during our normal operating hours.  You will need to make arrangements with Coach Jeff to ensure we have space, and you will need to provide your own judge.  Please realize this will be limited so do your best to get the WOD on Sunday or onoe of the other additional Open times.

PRICE

The cost of registering for The Open is $20, which you can do here.  This money goes directly to CrossFit HQ and covers there cost of running The Open.

AWARDS / PRIZES

Team Champions: Team with the most points after completion of the 3weeks will receive the CFSD CF Open Cup and a banner to hang up at CFSD.

Fittest Female/Male – will go to the athletes who finishes in the top spot based on the CFSD custom leaderboard.

Top Female/Male Scaled: will go to the athletes who completes ALL workouts scaled and sits atop the scaled men’s leaderboard.

Most Inspiring Player: Will be voted on by all participating members and coaches.

HOW TO REGISTER…

For The Open: go to games.crossfit.com.  Make sure to pick CFSD as your affiliate.

 

Thursday February 17, 2022
Build to a 3-rep OHS
.
Part 2 - 3rds x 1min each station
OHS
Hollow Hang
Cal Ski erg

Rest

.
Wednesday February 16, 2022
20min amrap –
50 DU’s
40 alt. DB SADS (50/35)
30 Single DB Step-ups (24/20)
20 Burpees
10 HSPU (Rx+ strict)
.
Tuesday February 15, 2022
Part 1 – Build to a challenging: Front Squat + Push Press + Thruster
.
Part 2 – for time
40cal Row + 21 Thrusters (95/65)(50% Part 1)
30cal Row + 15 Thrusters (115/75)(60% Part 1)
20cal Row + 9 Thrusters (135/95)(70% Part 1)
.
Monday February 14, 2022
14min amrap of:
2 Power Cleans (165/125)(60% 1rm)
14 TTB/K2C
2 Power Cleans
14 Pull-ups
2 Power Cleans
14cal Bike/Ski
THROWDOWN RESULTS 
(number in parentheses was your place in that WOD)
.
Sunday February 12, 2022
Partner WOD - share work as needed
20 HRPU
20 Sandbag To Shoulder (150/100)(100/70)
40 HRPU
40 Sandbag Squats
60 HRPU
60cal Row
60 HRPU
40 Sandbag Squats
40 HRPU
20 Sandbag To Shoulder (150/100)
20 HRPU
(cap 24min)
.

Saturday February 12, 2021
3rds for time:
21cal Row
12 Power Cleans (135/95)
15cal Row
9 Shoulder to OH
9cal Row
6 Clean & Jerks

Register Now for The CrossFit Open
February 24th – March 14th

For those of you who are new to CrossFit, the Open is a 3-week worldwide CF competition that every CF’er can participate in, regardless of experience level.  Each week a workout is released on a Thursday, and you will have until Monday to complete it. This year we will be assigning you all to a team, so that in addition to completing ‘The Open’ workouts, teams/athletes will be given a series of fun team tasks and tests with the opportunity to earn points additional points.  So…whether you consider yourself a CrossFit newbie or a serious competitor…the Open is for you. 

We would like to see as many CFSD members as possible register and compete in the ‘The Open’ this year. To register click the link below (there will be a $20 fee payable to CrossFit). 

Also, if you want a CFSD 2022 Open shirt, you can order that by clicking below.  Please register/order by Wed 2/17 so that we can organize the Teams and get apparel in time.

Click here to register for The Open

Click Here to Order your CFSD CrossFit Open apparel

      

Friday February 12, 2022

Part 1 - E6MOM x 24min
15/12 cal Ski
12 Box Jumps
15/12 cal Ski
12 KBS (53/35)
.
Part 2 - 4rds for quality. Rest as needed.
a) Heavy Farmers Carry x 100’
b) alt. Grip Bicep Curls  x 6-10 reps/arm (ahap)
c) Dips x 6-10 reps
.
February 10, 2022
For Time
10 DB Manmakers (35/25)
*rest 1min*
20 Burpee to target
*rest 1min*
30 TTB/K2C
*rest 1min*
40 Wall Balls
*rest 1min*
50/40 cal Row
*rest 1min
*600m Run (sub 45/36 cal Bike)
2nd Annual Swolemate Throwdown 
Saturday Feb 12th - 9a-1230p
....
TEAMS CAN BE MF/FF/MM
ALL WORKOUTS WILL BE SCALED TO FIT EACH ATHLETES ABILITIES
CONTACT COACH JEFF TO REGISTER YOUR TEAM
....

 

 

Wednesday February 9, 2022
Part 1 - Perform the following for time:
Min 0-2: 10 Snatches (95/65)(50%)
Min 2-4: 8 Snatches (115/75)(60%)
Min 4-6: 6 Snatches (135/95)(70%)
Min 6-8: 4 Snatches (155/115)(80%)
Min 8-10: 2 Snatches (165/125)(85%)
.
Part 2 - For time –
12/9/6/3
Hang Power Snatch (75/55)
HRPU
OHS
Abmat Sit-up
.
Tuesday February 8, 2022
Part  1 - 4 x 10 front squats (40-70%)
** superset with 10/leg split squats
.
Part 2 3x10 Bent Bar Row
** superset with 8- 10 Strict Pull-ups.
Part 3 – 8min Tabata Core
.
Monday February 7, 2022
Part 1 - Build to a challenging:
Strict Press + Push Press + Push Jerk
.
Part 2 - 3 x 3min rds / 3min recovery
Rd 1 - 25/20cal Row + 50 DU’s + max Push Jerks in remaining time  (60% Part 1)
** Rest 3min **
Rd 2 - 20/16cal Row + 40 DU’s + max Push Jerks in remaining time (75% Part 1)
** rest 3min **
Rd 3 - 15/12cal Row + 30 DU’s + max Push Jerks in remaining time (90% Part 1)
The CFSD Polar Bear Plunge Party
When: Sun 2/6 11:30a - 3p-ish
Where: Coach Daniella's House - (check you text/email for the address)
What:  We'll hang out a bit and then walk down to the water around 1pm... and then go back to the house after
Bring:  A towel and change of clothes if you're going in....
 
The Polar Bear Plunge is a CFSD tradition.  We meet at a member’s house that is a short walking distance from the beach, hang out, have some food, drinks and fun and then head down to the water.  Some people jump in the water, but most just take pics, hold towels, etc. Afterwards, we head back to the house to warm up and hang out some more.  
Please RSVP by going to Zen Planner for Sun 2/6, so that we know a rough head count.  Family and Friends are welcome.  If you'd like to bring a dish or beverage please text or email let Coach Jeff know what you'll be bringing. 
The Polar Bear Plunge is a fundraiser for The Make-a-Wish Foundation, so if you wish to purchase apparel or make a donation - click here

.

Sunday February 6, 2022
Alternate with a partner 1min of work at each station for 30min
DB Step-ups (35/25)
Alt. Wtd. Lunges
Cal Ski erg
Weighted V-up
DB Hang Clean & Jerk
.
Saturday February 5, 2022
Part 1 – 8/7/6/5/4/3 Closed Grip + Regular Grip Bench Press
** superset with :30 leg raises **
.
Part 2 – Row for 5rds - each for time
10cal/20cal/30cal/20cal/10cal
Rest=work or alternate with a partner
.
Friday February 4, 2022
EMOM x 30min (5rds)
15/12 KBS (70/53)
15/12 GHD Sit-ups
50' HS Walk / :30 Handstand Hold
15/12 Deadlifts (185/125)
15/12 Cal Assault Bike
rest
.
Thursday February 3, 2022
20min amrap
7 Right-arm DB OHS (50/35)
7 Left-arm DB OHS
7 Pull-ups
21/17 cal Row
7 Right-arm Thrusters
7 Left-arm Thrusters
7 Pull-ups
21/17 cal Row

Wednesday February 2, 2022 

Part 1 – EMOM x 10
Build to a challenging Clean (any style)
.
Part 2- For Time(cap 10min)
2 Alt. SA Devil Press (50/35) + 4 Burpee Box Jump Overs
4 Alt. SA Devil Press + 4 Burpee Box Jump Overs
6 Alt. SA Devil Press + 4 Burpee Box Jump Overs
8 Alt. SA Devil Press + 4 Burpee Box Jump Overs
10 Alt. SA Devil Press + 4 Burpee Box Jump Overs
.
Tuesday February 1, 2022
Part 1 – Ring Support and Muscle-up Drills
.
Part 2 – For time (cap 11min)
500/400m Ski

15/10 TTB

500/400m Row

15/10 CTB Pull-ups / Pull-ups

1mi/.7mi Bike

15/10 TTB


 The 2nd Annual CFSD Swolemate Throwdown
Sat February 12th from 9a-1p

The Details...

  • The Swolemate Throwdown is a partner competition (for fun)
  • You can put together your own team, or your coaches will find you a partner.  Teams may be M-F / M-M / F-F
  • There will be scaled versions of each the WOD, just as there are in class. Partners can scale differently (e.g. both athletes don't need to have pull-ups to be on a team together)
  • The Throwdown is free of charge to all CFSD members
  • In between workouts you may be asked to judge other athletes who are competing.
  • As always, friends, family are encouraged to come down and cheer you on! 
How to Sign Up...
  • There will be a sign-up sheet on the whiteboard.  You will need to submit the names of your team members and your team’s name. If you don't have a partner yet, register and we will find you one.
  • If you have any questions, just ask Coach Jeff (516-782-8558)

 

The CrossFit Open
February 24th – March 14th

‘The Open’ is a 3-week competition.  Each week a workout is released on a Thursday, and you will have until Monday to complete it.  The purpose of ‘The Open’ is to find the fittest athletes in the world who will eventually compete at the CrossFit Games.  A few of our CFSD athletes likely will qualify for the next level of qualifiers, but more importantly, The Open is an opportunity for all CrossFitter’s, regardless of experience or fitness level to gauge their progress, add meaning and purpose to their training, and to motivate and build camaraderie with each other.  So, whether you consider yourself a CrossFit newbie or a serious competitor, the Open is for you. 


This year, to make ‘The Open’ more fun, we will be running an Intramural version with everyone being assigned to a Team. In addition to the scores for the workouts, athletes will be given a series of team tasks and tests with the opportunity to earn points additional points.  Examples of simple tasks could be logging your Open workout scores, attending a regular class or wearing their team outfits/colors to class.  Examples of team test could be a Chili cook-off or knowing CrossFit trivia.  Sound like fun?  Keep an eye out for more info in the next few days on how to register for The Open and join a team.

 

Monday January 31, 2021

Part 1 –Back Squat

* Set 1 – 10 reps @ 50% of 1-RM Back Squat
* Set 2 – 8 reps @ 60%

* Set 3 – 6 reps @ 70%

* Set 4 – 4 reps @ 80%

* Set 5 – 2 reps @ 85-90%

* Set 6-10 - EMOM Speed Squats x 4 reps @ 30%
.
Part 23rds for time (cap 10min)
500/400m Row

50 DU’s / 75 SU’s
.

Sunday January 30, 2022
Partner WOD – partners alternate full rounds for 4-5rds each (cap 30min)
10/8 cal Ski / Bike
6 Shoulder to OH (135/95)(95/65)(65/45)
9 Hang Power Cleans
12 Deadlifts
10/8 cal Ski / Bike

.
Saturday January 29, 2022
‘Fight Gone Bad’ Chipper
30/20/10
WB’s
SDHP
Box Jumps
Push Press
Calories on Rower


Friday January 28, 2022

Part 1:  For time (cap 12min)
30-20-10 reps of:
Alternating Dumbbell SADS (50/35)
Butterfly Sit-Ups
*Directly into…
30-20-10 reps of:
Alternating Dumbbell Hang Clean & Jerk (50/35)
Butterfly Sit-Ups
.
Part 2
3 x 2min amrap / 2min rest
5/4 Cal Assault Bike + 10 KBS (53/35)

.

Thursday January 27, 2022
Every 6:00 for 5 Rounds:

30/24/20 Calorie Row

15 Burpee over Rower 

15 Front Squats (135/95)
Row: Should take 1:30-2:00

Front Squats - Should be unbroken
.

Wednesday, January 26, 2022
Part 1 - 5 alternating sets of each:
DB Floor Presses x 10-15 reps
Weighted Crunches x 10-15 reps
L-hang x :30-45sec
.
3min work/rest x 1min max work at each station:
MB Clean
Cal Ski erg
Strict Pull-ups
-rest 2min-
Cal Ski erg

Strict Pull-ups
MB Clean
-rest 2min-
Strict Pull-ups
MB Clean
Cal Ski

 

-

Tuesday January 25, 2022
Part 1- 5x3 Tempo OHS (33X1)
.
Part 2 – EMOM 
3min work/rest x 1min max work at each station:
Power Snatch(75/55)
Cal Ski erg
DU’s
-rest 2min-
Cal Ski erg
DU’s
Power Snatch
-rest 2min-
DU’s
Power Snatch 
Cal Ski erg
.
Monday January 24, 2022
Part 1 - Build to a 5-rep Strict Press
Part 2 – Build to a 10-rep Deadlift
Part 3 – CrossFit Open 13.2
10 min amrap
 5 Shoulder to OH (115/75)
10 Deadlifts
15 Box Jumps / Step-ups (24/20)

.

Sunday, January 23, 2022
Partner WOD - 20min amrap
50cal Row
40 Wall Balls
30 TTB
20 Power Cleans (135/95)

 

Saturday January 22, 2022
EMOM x 25min
15/12 Decline Push-ups
12/9 Cal Assault Bike 
15/12 Rope Slams 
12/9 cal Ski erg
15/12 GHD Sit-ups
.
Friday January 21, 2022
Part 1 – :20 max reps / :20 rest x 6rds
Thrusters (95/65)
CTB Pull-Ups
Burpees Over the Bar
** pick a number of reps per movement that you can hold onto through all 6rds. **

.

Thursday January 20, 2022

Part 1 - 4rds for quality - rest as needed 

  • 50m Sandbag Carry (ahap)
  • 50m Farmer Walk / Waiters Carry(per side)
  • Pause Dips x 6 reps 
  • GHD Hip Extensions w/ SA Row x 6 reps per side
Part 2 - for time 2,4,6,8,10 (cap 10min)
Sandbag over Shoulder (150/100)
Box Step-overs (1x50/35)(24/20)

.

FWednesday January 19, 2022
Part 1 – Athletes Choice

  1. Pistil Squat Practice
  2. Build to a challenging complex of: Pausing Front Squat + 1-1/4 Front Squat + Front Squat
.
Part 2 – For time –
400m Row

15 Hang Squat Cleans (95/65)

300m Row

12 Hang Squat Cleans 

200m Row

9 Hang Squat Cleans
.

Tuesday January 18, 2022 
Part 1 –  15min Strict / Deficit HSPU Practice or to build to a 1-rep Strict Press
 .
Part 2 - 3rds x 2min work/ 3min rest
15/12 KBS (53/35)
15/12 cal Ski
Max KBS in remaining time

.
Monday January 17, 2022
MLK WOD (19:39 amrap)
19 Pull-ups
29 HRPU
39 Sit-ups
19 Burpee Plate to OH (45/35)
68 Plate Jumps

Sunday January 16 2022

3min work/3 min rest 
……...
Bar complex = 1 DL + 1HC + 1 PP
……...
Set 1 - 12 reps bar complex (95/65) + Max cal rowed
Set 2 - 20/15 Cal rowed + max reps complex
Set 3* - 10 reps bar complex + Max cal rowed
Set 4 - 20/15 Cal Rowed + max reps complex
Set 5* - 8 reps bar complex + Max cal rowed
Set 6 - 20/15 Cal rowed + max reps complex
……..
* add weight sets 3 and 5
M – 95/115/135 
W - 65/85/95
.
Saturday January 15 2022
Partners alternate 4-5 full rounds each
7/5 cal Bike

9 SADS (50/35)(35/20)
11 Deadlifts (185/125) (40% 1rm)
9 SADS
7/5 cal Bike

.

Friday January 14, 2022
.
Against a 20min clock:
Min 0-5: 50/40cal Ski Buy-in
Min 5-15: amrap of CrossFit Open 20.2
4 DB Thrusters (50/35)
6 TTB
24 DU’s
Min 15-20: 50/40cal Row Cash-out
** score is the amrap **
.

Thursday January 13, 2022
Part 1 – Build to a challenging:
Clean Pull + Clean + Hang Clean (cleans can be any style)
.
Part 2 – for time (cap 8min)
30/20/10 Wall Balls
15/10/5 Power Cleans (135/95)(60% P1)
 .
Wednesday January 12, 2022
Part 1 – 5x5 1 ½ Squats at 50-75% 1rm
.
Part 2 - E4MOM x 16min
15/12 cal Assault Bike
15 Kettlebell Swings (53/35)
3/2 Wall Walks
Scale KB up to 70/53 and WW’s to 5
 .

 

Tuesday January 11, 2022
Part 1 - 4-5rds for quality

  1. KB Windmills x 5/side
  2. KB Single-leg Deadlift x 5/side
  3. Strict Pull-ups w/ 2sec hold at top x 5reps
Part 2 – For time:
Row 100/200/300/400/500m
** Rest 1min after each

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Monday January 10, 2022
Part 1 - E2MOM x 14min build:
Snatch Pull + Power Snatch + OHS + Snatch.
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Part 2 - 5rds for time (cap 10min)
8 Ground to OH (95/65)
10 Bar Facing Burpees
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Sunday January 9, 2022
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Partner Deck of Cards Workout
Hearts – calories Rower
Diamonds – Renegade Row + Push-up (35/25)
Spades – Hang Squat Clean 
Clubs – L-Sit Press
Joker - 1min wall sit


Saturday January 8, 2022
E5MOM x 25min (5rds)
10/8 Burpee Box Jump-overs
10/8 cal Ski
10/8 KBS (70/53)
10/8 cal Bike

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Friday January 7, 2022
Part 1 – 20min amrap
20min amrap
15/12 cal Row
12 Deadlifts (135/95)
9 CTB Pull-ups
6 Shoulder to OH
Rest 1min
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Thursday January 6, 2022
Part 1 – EMOM x :30 max reps x 25 minutes
Minute 1: OHS (50% 1rm)
Minute 2: DU’s

Minute 3: L-Sit Hold
Minute 4: Cal Ski erg

Minute 5: Rest

Wednesday January 5, 2022
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Part 1 - 1 Power Clean EMOM x 10min
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Part 2 - For time (cap 12min)
500/400 Row
100/80 Air Squats to target (EMOM 3 Power Cleans 135/95)
Row 500/4
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Tuesday January 4, 2022
Part 1 - 3rds for time:
50’ Overhead Walking Lunges (45/35 plate)
15/12/9 TTB
50’ Overhead Walking Lunges
15/12/9 HSPU’s
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Monday January 3, 2022
Part 1 - Build to a 3-rep Box Squat
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Part 2 – E:90 x 15min
Even – 6-10 Strict Pull-ups
Odd – 50’ Crab Walk
 

Sunday January 2, 2022
Partition Reps Between Partners
22 Calorie Bike/Ski
90 Wall Balls (20/14)
22 Calorie Bike/Ski
60 Plank to Push-up

22 Calorie Bike/Ski
30 Power Snatches (135/95)
22 Calorie Bike/Ski
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Saturday January 1, 2022

New Years Day Class Times - 9a/10a
Welcome 2022 – :20sec work/:22sec rest x 5rds of:
Deadlifts (75/55)
Hang Power Cleans
Shoulder to OH
Hollow Hold
Plank Hold
Clean & Jerk
Rest (change weight)
** start lite and add weight each round **

Rx Men 75/95/115/125/135 Women 55/65/75/85/95
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