WOD/Blog

Saturday June 10, 2023

Benchmark 5k Run

Option 1 - You can do it at the St Anthony’s 5k in Oceanside (9am) - click here to register:  Remember to register under the CrossFit Seize the Day team!

Option 2 - Run at CFSD during the regular 730/830/930a classes.  

The course at CFSD will be as follows…
1 lap from the Front Door around the 3rd block (600m)
1 lap to Rutland Ave to the end and back (1600m)
1 lap from the Front Door around the 3rd block (600m)
1 lap to Rutland Ave to the end and back (1600m)
1 lap from the Front Door around the 3rd block (600m)

* You may choose to row 5k meters instead, if you have an injury that doesn't allow you to run - there is a place in sugarwod for you to record this row.
** You may choose to run part and row part - ex: run 1600m and row 3400m

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Friday June 9, 2023
Min 0-6: E2MOM x 15/12 cal bike + 5 strict press (65%)
Min 7-13: E2MOM x 15/12 cal bike + 5 push press (65%)
Min 14-20: E2MOM x 15/12 cal bike + 5 push jerk (65%)

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Thursday June 8, 2023
In 24min…
Row 1500/1250m
Rest 2min
Bike 2500/2000m
Rest 2min
amrap of:
2/1 Wall Walks
12 KBS (53/35) (Rx+70/44)
12 Goblet Squats
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Wednesday June 6, 2023
Part 1 - 3 position clean – high hang/knee/floor
5sets @ 40-75%
Part 2 – Every 1:15 x 10rds
150/125m Row + 1 Clean (70-75%)

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This Saturday we will be testing your 5k Run time. CFSD athletes may do this test during the regular class times (730a/830a/930a) or may do it at the St. Anthony's 5k Family Run/Walk - which starts at 9am at St. Anthony's in Oceanside. We are a sponsor at the run and have a team already set-up for you to join.

If you want to do the race, you can click here to register:  Remember to register under the CrossFit Seize the Dat team!

If you want to do the run at CFSD just register for class as you normally would...If you cannot run that distance - you can choose to row 6000/5000m or do a combination or rowing / running.

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Tuesday June 6, 2023
Part 1 - Rope Climb practice
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Part 2 - E6MOM x 6rds
7 Bench Press (60%)
400m Run
3 Rope Climbs

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Monday June 5, 2023
Part 1 - 5 sets x 3 Front Squats + 3 Back Squats + 3 OHS

• Work at 50-80% 1-rep OHS

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Sunday, June 4, 2023
Partners share work
Min 0-6: max cal Row
Min 6-11: max WB’s
Min 11-15: max S2OH (115/75)
Min 15-20: max cal row
Min 20-24: max WB’s
Min 24-27: max S2OH

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Saturday June 3, 2023
Partners alternate for 7 full rounds each
7 Hang Power Snatches (95/65)
7 Burpee over bar
7 Hang Power Cleans

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Friday June 2, 2023
4min on / 2min off x 5rds
15 GHD Sit-ups
10 HSPU*
5 Strict Pull-ups
100’ Sandbag Carry (150/100)
Max Gymnastics Hold in remaining time**
*Wall Facing/Strict/Kipping
** Athletes Choice – L-Hold / L-Hang / HS Hold / Hollow Hang / Plank

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Thursday June 1, 2023
Min 0-3: Run 200m + Row 250/200m + max meters bike
Min 4-10: Run 400m + Row 500/400m + max meters bike
Min 11-20: Run 600m + Row 750/600m + max meters bike
Min 21-33: Run 800m + Row 1000/800m + max meters bike
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Wednesday May 31, 2023
Part 1:  Build to a challenging Clean Pull + Clean
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Part 2 - ‘BURPEE CHIPPER’ - for time
8 Squat Cleans (135/95) (65% Part 1)
16 TTB / K2C
24 Box Jumps (24/20)
32 KB Swings (53/35)
40/32cal Row
32 KB Swings
24 Box Jumps
16 TTB
8 Squat Cleans
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Tuesday May 30, 2023
EMOM x 30min
Min 1 - Torque Tank Push x 100’
Min 2 - 12/9 cal Ski erg
Min 3 - KB Guerilla Row x 6/arm(53/35)
Min 4 - FW/WC x 100’
Min 5 - Devil Press x 8 (35/25)
Min 6 - rest

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Monday May 29, 2023
MURPH”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
(Rx wearing a weighted vest)
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1mile run options…
1) left out front door/left onto Rutland Avenue/go to the very end turn around and come back.
2) make a right out of the front door - go to blocks and make another right and loop back around to the front of the gym. That is 1/4mi. Repeat that for four laps.
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MURPH Warm-up (8-10min)
Leg Swings / Hip Circles / Squat Stretch / DD + Cobra
Run around the block or building (if you’re subbing the rower do 1min)
10 HRPU + 10 Air Squats
2 sets of 3-5 pull-ups
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Scaling Options for Movements
Pull-ups -> Banded (across j-hooks) / Jumping / horizontal off a low bar / Ring Rows
Push-ups -> off of an elevation ( low pull-up bar or box)
Run – 2000m Men / 1600m Women on the Row
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Scaling Options for Volume
Full MURPH - Break the work into 20 rounds of: 5 Pull-Ups + 10 Push-ups + 15 Sqts
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 + share 20 rounds of: 5 Pull-Ups + 10 Push-Ups + 15 Squats + Run 1/2 mi each.
Weighted Vest – only wear it for the run / squats (not for pull-ups/push-ups)

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MURPH” – This WOD is about honoring the fallen. It’s not about your PR, whether you wear a vest or not, whether you break the work up of do it scaled. What matters is that you know why we are doing it and that you give it your all…

Sunday May 28, 2023
Partners alternate E2MOM x 24min (6 rds each)
9/7 Cal Ski
7 Power Cleans (95/65)
5 Shoulder to OH
Max cal in remaining time

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Saturday May 27, 2023
20min amrap
5 Strict Press (95/65)
10 Barbell Step-ups (20/20)
15/12/10cal any machine
20 KBS (53/35)
25 Sit-ups
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Friday May 26, 2023
Part 1 - 5/5/4/4/3 Front Squat + Back Squat
(50-85% 1rm Front Squat )
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10min amrap
1/arm SADS + 10 DU’s  + 1 Burpee Pull-up
2/arm SADS + 20 DU’s  + 2 Burpee Pull-ups
Etc…

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Thursday May 25, 2023
Part 1 - 5 x 3 Deadlifts @ 40-75%
Rep 1 - pause in both directions
Rep 2+3 - touch+go
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Part 2 - 3min on/2min off x 4rds.
3/2 Wall Walks
9 Deadlifts (275/185)(65%)
15/12 cal Bike
max Wall Balls
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Wednesday May 24, 2023
40min amrap
500/400m Row
400/300m Run
100m KB Farmer Carry (70/53)
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Tuesday May 23, 2023
Part 1 - Bar MU Progressions
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Part 2 - 15min amrap
20’ OH Walking Lunges per arm (50/35)
10/8cal Bike/Ski
5 Bar MU’s

Monday May 22, 2023
Part 1 - 5sets @ 40-75% 1rm Snatch
1 Power Snatch + 1 OHS + 1 Snatch
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Part 2 - For time:
15/12/9/6/3 OHS (135/95)
300m Run
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Sunday May 21, 2023
Partner share work:
Min 0-4: max Grd to OH (135/95)
Min 5-10: max cal row
Min 11-17: max Butpee over bar
Min 18-23: max cal row
Mon 24-28: max Grd to OH 
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Saturday May 20, 2023
E5MOM x 30min
30/24 cal Row
20 KBS (53/35)
10 Pull-ups
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Rx+ 70/53 + CTB Pull-ups or 5-10 Bar MU's
Scale PU's to banded / horizontal Chest to bar

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Friday May 19, 2023
4min on / 2min off x 5rds
20 GHD Sit-ups
15/12cal Ski erg
10 Box Step-overs (Rx+ 50/35)(Rx 40/25)(24/20)
Max HSPU in remaining time
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Thursday May 18, 2023
Min 0-9: For time
100 SADS (50/35) - EMOM starting at 0:00 - 24 DU’s
Min 8-16: Establish a 1rm Hang Clean (any style)
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Wednesday May 17, 2023 
Hero WOD – ‘Zachary Tellier’
10 Burpees
then…
10 Burpees + 25 Push-Ups
then…
10 Burpees + 25 Push-Ups + 50 Lunges
then…
10 Burpees + 25 Push-Ups + 50 Lunges + 100 Sit-Ups
then…
10 Burpees + 25 Push-Ups + 50 Lunges + 100 Sit-Ups + 150 Air Squats
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Tuesday May 16, 2023 
For time:
600m Run
**1min rest**
10->1 TTB
1->10 Thrusters (95/65)
**1min rest**
600m Run
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Monday May 15, 2023
Part 1 – 10/8/6/4/2 Back Squat
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Part 2 – 1:30 work / 1:30 rest
12/9cal Bike + max WB’s
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Sunday May 14, 2023
:30 work/:20 rest  x 30min(6rds)
Cal Bike
HRPU
Cal Ski
Air Squats to target
Cal Row
Sit-ups
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Saturday May 13, 2023
20min amrap
2rds of: 3 DB Deadlifts + 2 Hang Cleans + 1 S2OH (50/35)
2rds of: 6 DB Deadlifts + 4 Hang Cleans + 2 S2OH
2rds of: 9 DB Deadlifts + 6 Hang Cleans + 3 S2OH
*Keep adding 3 DL’s + 2 HPC’s + 1 S2OH every round
**Run 200m after every 2rds.
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Friday May 12, 2023

For time:

50 Power Cleans (135/95)(65%)

EMOM starting at 0:00 5 Pullups (Rx+ 5 CTB or 3 Bar MU’s)

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Thursday May 11, 2023
EMOM x :40on/:20 off x 30min (5rds)
Min 1 - GHD Sit-ups (target 12-16)
Min 2 – Tank Push (target 100’)
Min 3 - Weighted Dips x 8-10
Min 4 - Alternating Pistols (target 8-12 total)
Min 5 – Cal Ski erg (target 12/9cal)
Min 6 - rest

Wednesday May 10, 2023
Tsakos Hero WOD
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 Balls (20/14)
3 Box Jumps (30/24)
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Tuesday May 9, 2023
Part 1 - 1 Squat Clean EMOM x 12min
-alt 1 rep from Hang, Below Knee, Floor @ 50/60/70/75-80%
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Part 2 – For time
30/24cal Row
15 Front Squats (wt do you finish part 1 with)
30/24cal Row 

Monday May 8 2023

Part 1 – Build to a 1-rm Strict Press
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Part 2 – 4rds x 2min work / 1min recovery
50 DU’s
7 Burpee Pull-ups 
Max Shoulder to OH (80% 1rm Strict Press)
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Sunday May 7, 2023
Partners share work for 20min
10 hang power cleans (135/95)

20 deadlifts
30cal Row
Then…
20 hang power cleans 

30 deadlifts
40cal Row
…keep adding 10 reps  
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Saturday May 6, 2023
For time:
Run 600m(scale to 500/400)
Then…

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

Wall Balls
 (20/14)
KBS (53/35)(Rx+ heavier KB)
Then…
Run 600m(scale to 500/400)
Then…
10-9-8-7-6-5-4-3-2-1:

Wall-balls

Sit-ups

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Friday May 5, 2023
For time: 
Run 500m
Then...
5rds of...
5 Box Jumps (30/24)
5 HSPU (sub 2 negatives or 1 Wall Walk)
5 Power Cleans (135/95)
5 Right-arm DB Thrusters (50/35)
5 Left-arm DB Thrusters
Then...
Run 500m
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Thursday May 4, 2023
For Time: 50-40-30-20-10 cal row**
After each round:

10 Deadlifts (185/125)
10 TTB
10 HRPU
** Ladies 40/32/34/16/8
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Wednesday May 3, 2023

10rds for time
1 Bear complex (135/95)
2 Burpee over bar
30 DU’s
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Bear Complex-= Power Clean + Front Squat + Push Press + Back Squat + Push Press
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Tuesday May 2, 2023

Part 1 - 5rds - start moderately heavy and increase load each round if possible.
a) GHD Barbell Back Ext. x 8-15 reps
b) L-Sit Presses x 3-5 reps (L/R/Both=1)
c) 200’ Farmers Carry (ahap)
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Part 2 - :30 on /:20 off x 5rds
Min 1 - Cal Assault Bike (target 10/8cal)
Min 2 - L-Hang (scale to tuck hang or hollow hang)
Min 3 - Cal Ski erg (target 10/8cal)
Min 4 - HS Hold (scale to plan k hold w/ shoulder

Monday May 1, 2023
Part 1  - Build to a challenging:
Snatch Pull + Snatch
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Part 2 - 12min amrap
2,4,6…etc Hang Power Snatch (65% Part 1)
2,4,6…etc OHS 
10/8m Row

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Sunday April 30, 2023
Partner WOD
For time:
50 MB Sit-ups
50 BJO’s
50 Goblet Squats
50 Pullups
10 Wall Walks or 25' Bear Crawls
*Rest 1min*
100/80 cal Row
*Rest 1min*
6 Wall Walks or 25' Bear Crawls
30 Pullups
30 Goblet Squats
30 BJO’s
30 MB Sit-ups
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Saturday April 29, 2023
8am only (45min class)
Partners alternate full rounds for 25min
12 alt DB SADS (50/35)
10 TTB/K2C
8/6cal Assault Bike
10 TTB/K2C
12 alt DB C&Jk (50/35)
**scale all reps down by 2**
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Friday April 28, 2023
Build to a 3-rep Push Press
Build to a 5-rep Back Squat
Build to a 10-rep Deadlift
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Thursday April 27, 2023
5rds x 4min on / 2min off
20/16cal Row
5 Devil Presses (40/25)
10 DB Step-overs (24/20)
max Cal Ski  in remaining time
Rx+ 24/20cal Row & 50/35
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Wednesday April 19, 2023
Part 1 – EMOM x 10 - Build to a heavy Hang Power Clean
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Part 2 - 21/15/9 for time:
Power Clean (50% Part 1)
Cal Rower
Burpee over bar
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Tuesday April 18, 2023
For time: 5-10-15-10-5
Power Snatches (95/65)
TTB
**250m Run after each set of TTB**
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Monday April 17, 2023
Part 1 - Every 1:15 x 12 sets
3 Back Squats at 50-60%
40 DU’s
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5 sets x max unbroken reps
Strict Pull Ups
Weighted Plank Hold
Weighted Dips
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 Sunday April 16, 2023
Partners alternate 5 full rounds each
8/6 cal Bike
10 Wall Balls (20/14)(24/20)  
12 SADS (50/35)
10 Wall Balls
8/6 cal Bike
Rx+ scale heavier
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Saturday April 15, 2023
1min max reps at each station x 4rds.
Cal Ski erg
DU’s
GHD Sit-ups
Burpees
Cal Rower
Rest 2min
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Friday April 14, 2023
800m Run
Rest 1min
30 Power Cleans (135/95)
Rest 1min
800m Run

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Thursday April 13, 2023
Build to a challenging:
Snatch + Hang Snatch (any style)
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For time (cap 12min)
40/30 cal Ski / Bike
100/80 Air Squats to target (EMOM 3 Power Snatches 95/65)(65% Part 1)
40/30 cal Ski / Bike
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Wednesday April 12, 2023
Part 1 – Front Squats
10 @ 50%
8 @ 60%
6 @ 70 %
4 @ 80%
2 @ 90%
Max reps @ 70%
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Part 2

– E4MOM x 3rds
For time:
15 KBS (53/35)
15/12 cal Row
15 KB Goblet Squats
Rx+ 70/44
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Tuesday April 11, 2023
Part 1 - Build to a challenging Clean + Jerk
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Part 2 - 12min amrap
7 pull-ups
5 Deadlifts (135/95)(65% Part 1)
3 Power Cleans
1 Jerk
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Monday April 10, 2023
4min on / 2min off x 5rds
10/8 cal Ski erg
100’ Tank Push
100’ Sandbag Carry (150/100)
100’ Heavy Farmer Walk (110/70)
max cal Ski in remaining time
** scale heavier / lighter to make the 100’ hard to go unbroken
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Sunday January 8, 2023
For time: Run is together / movements are shared
50cal Row (or 500m Run each) + 50 Wtd. step-overs (50/35)
40cal Row (or 400m Run ) + 40 Pull-ups
30cal Row (or 300m Run) + 30 DB Hang Squat Cleans
40cal Row (or 400m Run )+ 40 Pull-ups
50cal Row (or 500m Run ) + 50 Wtd. step-overs

 

Saturday April 8, 2023

CLICK HERE TO REGISTER FOR A DROP-IN FOR STRONGMAN/OLY/GYM

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Saturday March 18, 2023
For time:
10 DB Thrusters (50/35)
20 TTB / K2C + 10 DB Thrusters
30 KBS (53/35) + 10 DB Thrusters (50/35)
40 Butterfly Sit-ups + 10 DB Thrusters (50/35)
50/40cal Row / Ski
40 Butterfly Sit-ups
30 KBS
20 TTB/K2C
10 DB Thrusters

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Thursday March 16, 2023
E5MOM x 25min
15/12 cal Ski
50m Sandbag Carry (ahap)
15/12 cal Row
50m Farmer Carry (ahap)
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Wednesday March 15, 2023

For time
40 OHS (95/65)
20 Bar-facing burpees
30 Front Squats (115/75)
15 Bar-facing burpees
20 Back Squats (135/95)
10 Bar-facing Burpees
** scale reps/wt. as needed**
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Tuesday March 14, 2023
Part 1 – HS Hold/Walk Practice
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Part 2 - 3rds for time:
750/600m Row +’ 75’ HS Walk + 75 DU’s
500/400m Row +’ 50’ HS Walk + 50 DU’s
250/200m Row +’ 25’ HS Walk + 25’ DU’s
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The Open is over…

The CrossFit Open is both an empowering and humbling experience, that can teach us a lot about ourselves. It is a test of our fitness and mental fortitude, highlighting our strengths, exposing our weaknesses, and pushing us to work harder than we might normally do.

What have we learned?

To me, some of the positives we can take from participating in the Open are…

• The excitement...the anticipation...and the dread... before each workout...and then the feelings of accomplishment when it is over.
• The sense of community, camaraderie, and friendly competition the Open brings. The Open is a serious competition for the elite athletes, but it’s meant to be a fun competition for the rest of us.
• Seeing people give their best effort and work with integrity. When we see the person next to us dig deep, we gain respect and admiration for that individual and it brings us all closer together.
• The Open allows us to test our fitness and abilities year-to-year to see if we are making progress. Did we rank in a higher segment this year than we did last year? Did we do a workout or a movement Rx this year that we couldn’t do last year? In CrossFit, we are always training to get better, so if we are not making progress, we need to step back and figure out why.
• The Open teaches us that we can do some pretty amazing things. We witnessed many PRs and firsts this year. Having a judge and people yelling and screaming definitely helped some of you find a different gear. If this applies to you, see if you can tap into this newfound intensity and apply it to your workouts and your life...and see what you are capable of. 

Where Do We Go from Here? 

As much as The Open highlights a number of positives, it also helps us learn about what we may need to work on.  In just 3 workouts, the Open tested us on 13 different movements - 5 gymnastic, 5 weightlifting, and 3 cardiovascular. To keep improving as athletes and as a community, here are some of the things that I feel we need work harder on moving forward …

• Technique. Though we saw lots of reps counted throughout the various movements, we often saw less than ideal techniques used in getting those reps. Just because a rep is successful, doesn’t necessarily mean it was a ‘good rep’. Moving forward we need to focus more on the technique of the movement first and then when we show proficiency in a lighter or simpler version, we can increase the intensity and load.
• Mobility. Though being able to do a snatch, a wall walk, thruster, etc. require a certain amount of strength, how well your body moves is far more important. We will be focusing more on getting everyone’s squats lower, overhead positions more vertical and back and hips more mobile so that we can make progress on all of our movements.
• Bodyweight. Just like your mobility affects how well you move, your bodyweight does the same.  Getting you chin to the bar on a pull-up, squatting under the barbell on a snatch or trying to do DU’s are much harder when you’re carrying unnecessary weight on your body.  In the past, we’ve talked and taught what proper nutrition should look like, but perhaps we haven’t made it clear that proper nutrition should be your biggest focus…so expect to see much more of what we do revolve around it. 

One Final Thought – Even though you all just finished a 3-week competition, I imagine most of you don’t consider yourself an ‘athlete’.  Most of you likely came to CFSD to become fitter, healthier, and happier.  You are likely training for life, not to be a competitive athlete. But, I would argue that you need to start to think of yourself as an athlete and to train as an athlete.  Whether you want to be healthy or look better or be an athlete, you need to develop a lifestyle.  Athletes focus on making choices that lead them in the right direction. They prioritize things like making time to work-out, making time to rest and recover and only putting food into their body that will make them leaner and stronger. In the end, if you develop this mentality, you will look better, feel better and perform better both in the gym and in life....

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Monday March 13, 2023
Part 1 - 5rds
:30 Split Squats (Left)
:30 Split Squats (Right)
:30 Rest
:30 SA Push Press (Left)
:30 SA Push Press (Right)
:30 Rest
:30 Strict Pullups (any grip)
:30 rest
Rx (50/35)
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Part 2 – For max reps:
3min cal Assault Bike
3min cal Ski erg
2min cal Assault Bike
2min cal Ski erg
1min cal Assault Bike
1min cal Ski erg
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Sunday March 12, 2023
Partner WOD - for time
20/40/60/40/20
Cal Ski / Bike
Deadlifts (185/125)
HRPU
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Saturday March 11, 2023 
EMOM x 30min
Min 1 – 15 Wall Balls
Min 2 – 15 SADS
Min 3 – 15 Box Jumps
Min 4 – 15 TTB/K2C
Min 5 – 100’ Torque Tank Push
Min 6 – Rest
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Friday March 10, 2023
1 Clean EMOM x 10min building
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E4MOM x 20min (5rds)
15/12cal Bike 

10 Lateral Burpee over Bar
5 Power Cleans (155/105)
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The 2023 CrossFit Open Re-cap

The 2023 CFSD CrossFit Open and CFSD Intramural Open have cqeome to an end…and what an amazing past few weeks it’s been.  We’ve worked hard and we’ve played hard.  We pushed our limits on the workouts, been amazing cheerleaders to one another and have built a stronger camaraderie throughout the gym.  The energy was incredible and you should all be proud of yourselves for embracing this event.

Congratulations...

…to all of you that competed in your 1st Open. Putting yourself out there to compete, especially in front of others can be beyond nerve-wracking, but it is part of what makes CrossFit so effective.  Our goal is is to make you stronger, not just physically, but mentally and emotionally as well.

…to all of you that PR’d a lift or got your 1st rep of a gymnastics movement during one of the Open workouts.  The energy the Open brings helps us push ourselves harder than we may be used to and helps us learn that we are capable of more than we sometimes think we are.

… to Alfred and Coach Fran who tied for 1st place overall on our CFSD Leaderboard

…and to Coach Fran and Coach Jeff scoring in the top 10% in the world in their age groups on moving on to the Quarterfinal’s of the Open in the next few weeks.

Now, onto who won the CFSD Intramural Open….

Thank you to the Captains and to MK for being such a good Commissioner.  Taking on these roles takes a lot of extra time and energy, which was greatly appreciated.  All 4 Teams really did a great job and showed a lot of camaraderie and spirit. The points were pretty close going into the 3rd week, so we ended up going back an auditing and recounting the points to make sure we were accurate.  Team Animal Army displayed a lot team energy and held a l3read after both Week 1 and 2. In Week 3, Team Braveheart made a strong showing in 22.3 - but congratulations to Team Animal Army, who still won Week 3 to seal the overall victory... 

The final points are as follows....

Animal Army	591
Braveheart	559
Ready Set Rep	451
AMRAP ARMY	431

 

23.3	Women (rx)	Men (rx)	Women (s)	Men (s)	Team (avg)
1st (10pts)	Fran (137) BH	Santiago (156) RSR	Dani R (11:00) AMRAP	Sean (11:52) BH	BH 169
2nd (7pts)	Daniella (125)RSR	Jeff (146) Anim	Joanna (11:27) Anim	Shaneil (291) BH	AMRAP 153
3rd (5pts)	Kristin (116)BH	Alfred (143) BH	Kayla (290) AMRAP	Chief (287) Anim	Animals 139
4th	Erin (109) AMRAP	Matt (143) AMRAP	Anne (288) BH	Tom (286) BH	RSR 124
5th	Justine(100) Anim	Brian (134) RSR	Alyssa (286) Anim	Rob (286) AMRAP

 

Age Group Winners
35-39 (5pts)	Maggie (RSR)	Sergio (AA)
40-44(5pts)	Daniella (RSR)	Alfred (BH)
45-49(5pts)	Tracey(RSR)	Niels (AA)
50-55(5pts)	Meredith(Anim)	Jeff (Anim)
55-59(5pts)	Anne D (BH)	Chief (Anim)
60-64(5pts)	Sue S. (BH)	Steve K (AA)
65+(5pts)	Bari (Anim)	Lou (Anim)

 

	Total Points Week 3	team colors	Completing 23.3	Indiv/ Team pts for 23.3	Spirit	Talent	Hot Wings	Best Balls	Birthday	Throwdown
AMRAP ARMY	125	9	30	30	15	15	5	0	18	3
Animal Army	188	17	38	44	25	15	10	15	18	6
Braveheart	183	11	30	60	15	20	10	15	16	6
Ready Set Rep	136	14	24	32	20	15	10	0	15	6

 

Thursday March 9, 2023 
Rope Climb Skills Practice
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5rds x 2min work/rest
15/12cal Ski + max Rope Climbs in remaining time
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Wednesday March 8, 2023 
In 15min -
Jackie for time
1000m Row
50 Thrusters (45/35)
30 Pull-ups
And then in remaining time…
3-rep max Front Squat (from rack)
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Tuesday March 7, 2023 
Part 1 - 4 sets: 
GHD Hip Extensions w/ SA DB Row x 6-8/side
Weighted Planks x :30-:40
Weighted Sit ups x 15
Weighted Dips x 6-10 reps
.
Part 2 - 2min on/2min off x 12min
16/13cal Bike + max KBS (53/35)
.

Monday March 6, 2023
Every 2:30 minutes, for 30 minutes (3 rounds):

Station 1 – 400/300m Run

Station 2 – 400’ KB/DB Farmers Carry (ahap)

Station 3  - 30/24cal Ski erg

Station 4 – 30/24 GHD Sit-ups
.

Sunday March 5, 2023
24min amrap - alternate full rds with a partner 
12 wall balls 
9 bar facing burpees 
6 hang power cleans (135/95)
.

Saturday March 4, 2023
Partners alternate for 5rds each
7/5cal Ski erg
9 DB SADS
11 TTB/K2C
9 DB C+Jk’s
7/5cal Ski erg
.

Friday March 3, 2023

EMOM x 24min
Min 1 - 10/8cal Assault Bike
Min 2 – 15 KBS (53/35)
Min 3 – 10 Box Jumps  (24/20)
Min 4 - 6 Bench Press (135/95) (60%)

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Thursday March 2, 2023
Part 1 -
Min 0-4: amrap of:
2 Devil Presses (50/35) + 2 Box Step-overs (24/20) + 24 DU’s
Min 4-8: amrap of:
4 Devil Presses + 4 Box Step-overs + 24 DU’s
Min 8-12: amrap of:
6 Devil Presses + 6 Box Step-overs + 24 DU’s
.
Part 2 –
EMOM x 10min x 125/100m Row Sprint
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Points for the 23.2a / 23.2b workouts are posted below - as well as the event points for the Week 2 Intramural Open and team standings.  Animal Army is currently sitting in 1st place, just ahead of Braveheart....but there are a lot of points on the line for Week 3, so everything is still up for grabs.

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TEAM TOTALS THROUGH WEEK 2
AMRAP Animals - 369 
Braveheart - 351
Ready Set Rep - 303
AMRAP Army - 291

.

INDIVIDUAL LEADERS THROUGH WEEK 2
1st (tie) - Mike Tangredi (12pts)
1st (tie) - Fran (12pts)
3rd - Sergio (13pts) 
4th - Alfred (14pts)
5th - Jeff (16pts)
6th - Santiago (18pts)
7th - Matt (21pts)
8th - Brian (25pts)
9th - Andrew L (28pts)
10th - Daniella (29pts)

23.2a	Women (rx)	Men (rx)	Women (s)	Men (s)	22.3a Team (avg)	22.3b Team(avg)
1st (10pts)	Fran (122) BH	Chris F (158) Anim	Alyssa (148) Anim	Rob (125) AA	AMRAP 98	AMRAP 98
2nd (7pts)	Daniella (116) RSR	Sergio (154) AA	Renee (121) Anim	Kevin F (118) BH	BH 101	BH 137
3rd (5pts)	Tracey (112) RSR	Santiago (139) RSR	Sue S(119) BH	Tom (113) BH	Animals 108	Anim 111
4th	Meredith (108) Anim	Jeff (138) Anim	Martha (118) Anim	Toomey (101) BH	RSR 104	RSR 129
5th	Kristin (107) BH	Andrew (125) RSR	Kayla (108) AA	Julian (100) Anim
23.2b	Women (rx)	Men (rx)		23.2a Age Group Winners	Male	Female
1st (10pts)	Fran (167) BH	Mike T (237) Anim		35-39 (5pts)	Sergio (amrap)	Maggie (RSR)
2nd (7pts)	Kristin (132) BH	Dan (235) BH		40-44(5pts)	Chris F (anim)	Daniella (RSR)
3rd (5pts)	Erin (127) AA	Andrew S (225) BH		45-49(5pts)	Niels (amrap)	Tracey (RSR)
4th	Anna (125) AA	Alfred (217) BH		50-55(5pts)	Jeff(anim)	Meredith (anim)
5th	Kayla (120) AA	Toomey (205) BH		55-59(5pts)	Steve K (amrap)	Anne  (BH)
				60-64(5pts)		Sue S (BH)
				65+(5pts)	Lou (anim)	Bari (anim)

 

	Total Points After Week 2	Total Pts Week 1	Total Points Week 2	team colors	3-legged race	Belching Contest	Weiner Challenge	Dodgeball	Throwown	Completing 23.2	Indiv/ Team pts for 23.2	Spirit	Total Pts Week 2
AMRAP ARMY	291	168	123	16	1	7	6	0	6	32	37	18	123
Animal Army	369	190	179	18	10	3	4	9	6	38	68	23	179
Braveheart	351	191	160	14	2	4	10	6	6	34	66	18	160
Ready Set Rep	303	177	126	13	6	5	8	3	6	28	32	25	126

 

Athlete	Rank	Total Points	23.1	23.2a	23.2b
AMRAP Army
Kelly	dnf		na	(67) 54(s)	(25) 65
Jackie	44	112	(47) 178(s)	(56) 95(s)	(9) 115
Anna	29	77	(37)183(s)	(36) 76(rx)	(4) 125
Colleen	dnf		na	(66) 75(s)	(23) 75
Dani R	18	49	(21) 149(rx)	(23) 97(rx)	(5) 120
Derek	50	120	(50) 166(s)	(34) 80(rx)	(36) 95
Erin	17	43	(11) 171 (rx)	(29) 90(rx)	(3) 127
Jess G	dnf		na	na	ns
John L	28	75	(37) 183(s)	(29) 90(rx)	(9) 185
Justin	15	39	(9) 172(rx)	(17)108(rx)	(13) 174
Kayla	36	96	(43) 180(s) - 13:38	(48) 108(s)	(5) 120
Kevin N	dnf		na	na	na
Matt	7	21	(7) 173(rx)	(7) 121(rx)	(7) 198
Mike G	dnf		na	na	na
Niels	18	49	(15) 167(rx)	(12) 116(rx)	(22) 147
Rizzah	dnf		na	na	na
Rob R	39	102	(35) 187(s)	(42) 125(s)	(25) 145
Steve K	22	60	(20) 155(rx)	(23) 97(rx)	(17) 157
Sergio	3	13	(2) 180(rx) - 11:57	(2) 154(rx)	(9)185
Warren	34	90	(26) 126(rx)	(34) 80(rx)	(30) 130
AMRAP Animals
Meredith	22	59	(25) 129(rx)	(17) 108(rx)	(17) 95
Renee	46	113	(52) 163(s)	(43) 121(s)	(18) 90
Alyssa	49	119	(62) na	(41) 145(s)	(16) 100
Bari	62	152	(61) 110(s)	(64) 82(s)	(27) 40
Cami	52	127	(44) 180(s) - 13:47	(62) 85(s)	(21) 80
Chief	37	101	(28) 120 (rx)	(39) 62(rx)	(34) 115
Chris	16	41	(18) 163(rx)	(1) 158(rx)	(22) 147
Dave	59	134	(49) 173(s)	(57) 92(s)	(18) 155
Dylan C	12	34	(13) 168(rx)	(13) 115(rx)	(18) 155
Erick	35	92	(32) 91(rx)	(32) 82(rx)	(28) 140
Frank H	22	60	(21) 147(rx)	(21) 101(rx)	(18) 155
Jeff B	5	16	(4) 180 - 12:56	(4) 138(rx)	(8) 189
Joanna	29	77	(36) 184 (s)	(32) 82(rx)	(9) 115
John C	31	81	(30) 92(rx)	(36) 76(rx)	(15) 165
Julian	61	145	(57) 150(s)	(53) 100(s)	(35) 95
Justine	20	55	(16)164r(rx)	(26) 94(rx)	(13) 105
Lou	63	155	(55) 152(s)	(65) 82(s)	(35) 100
Martha	43	111	(46) 180(s) - 13:58	(45) 118(s)	(20) 85
Mike T	1	12	(1) 183(rx)	(10) 117(rx)	(1) 237
Rita	55	131	(53) 158(s)	(54) 98(s)	(24) 72
Vivan	54	129	(59) 137(s)	(48) 108(s)	(22) 77
Ready, Set, Rep
Andrew L	9	28	(9) 172(rx)	(5) 125(rx)	(14) 172
Jon	27	72	(27) 122(rx)	(30) 86(rx)	(15) 165
Alex	21	57	(22) 143(rx)	(28) 93(rx)	(7) 118
Brian L	8	25	(5)180(rx) - 13:19	(15) 112(rx)	(5 )205
Brian R	dnf		(60) 137(s)	na	na
Dana	dnf		na	na	na
Daniella	10	29	(11) 171(rx)	(11) 116(s)	(7) 118
Daniel C	46	115	(41) 181(s)	(38) 69(rx)	(36) 95
Eric A	63	155	(56) 151(s)	(63) 84(s)	(36) 95(s)
Frank T	dnf		(21) 151(rx)	na	na
Glenn	57	131	(54) 153(s)	(52) 101(s)	(25) 145
Josh	60	144	(56) 151(s)	(58) 91(s)	(30 )135
Jeff  N	dnf		na	na	na
Luis	32	82	(34) 194(s)	(9) 119(rx)	(32) 127
Maggie	25	64	(29) 101(rx)	(22) 100(rx)	(13) 105
Rick	24	62	(19) 160(rx)	(14) 113(rx)	(29) 137
Santiago	6	18	(6) 180(rx) - 13:35	(3) 139(rx)	(9) 185
Tara	dnf		(42) 180(s) - 13:05	na	na
Tracey	11	30	(13) 168(rx)	(16) 112(rx)	(1) 112
Shelley	dnf		na
Sue O	dnf		na
Braveheart
Andrew S	13	36	(7) 173(rx)	(26) 94(rx)	(3) 225
Kristen	14	37	(16 )164(rx)	(19) 107(rx)	(2) 132
Alfred	4	14	(3) 180(rx) - 12:08	(7) 121(rx)	(4) 217
Anne D	33	88	(30) 92(rx)	(40) 47(rx)	(18) 90
Bernie	58	132	(40) 181(s)	(59) 90(s)	(33) 125
Brendan	53	128	(58) 152(s)	(30) 86(rx)	(40) 75
Dan R	dnf		na	(20) 107(rx)	(2) 235
Dani M	dnf		na	na	na
Fran	1	12	(5) 180(rx) - 13:15	(6) 122(rx)	(1) 167
Gia	55	130	(53) 158(s)	(55) 96(s)	(22) 77
Jenn B	40	103	(42) 180(s) - 12:48	(50)104(s)	(11) 112
Jenn L	40	103	(37) 183(s)	(51) 102(s)	(15) 102
Jess K	dnf		na	na	na
Kevin F	48	120	(50) 166(s)	(45) 118(s)	(25) 145
Marge	dnf		na	na	na
Mo	dnf		na	na	na
Shaneil	47	116	(45) 180(s) - 13:57	(59) 90(s)	(12) 175
Sean	25	64	(23) 134(rx)	(23) 97(rx)	(18) 155
Sue S	40	103	(33) 198(s) - 11;29	(44) 119(s)	(26) 60
Tom	47	116	(47) 178(s)	(47) 113(s)	(22) 147
Toomey	37	101	(24) 133(rx)	(52) 101(s)	(5) 205

Wednesday March 1, 2023 

For time
40 Deadlifts (185/135) + 40 Sit-ups
30 Hang Power Cleans (135/95) + 30 Sit-ups
20 OHS (115/75) + 20 Sit-ups
10 Squat Snatches (95/65) + 10 Sit-ups
.

Tuesday February 28, 2023
50’ DB Front Rack Walking Lunges (50/35)
21 Kipping HSPU
30 DU’s
50’ DB Front Rack Walking Lunges
15 Strict HSPU
60 DU’s
50’ DB Front Rack Walking Lunges
50’ HS Walk
90 DU’s
** scaling 30 HRPU/100’ Bearcrawl / 5 Wall Walks

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Monday February 27, 2023
For time:
60 KBS (53/35)
*rest 1min*
60/48cal Row
*rest 1min*
40 Goblet Squats
*rest 1min*
40/32cal Row
*rest 1min*
20 KB SDHP
*rest 1min*
20/16cal Row
...
Rx+(70/53) Scaled (35/26)

.
23.2 Tips and Strategies

23.2 simply pairs shuttle runs and burpee pullups for the Rx athletes or just burpees for the scaled athletes. Make sure to warm-up well and prepare your cardiovascular system, as your heart rate may get pretty high in this workout.  With that being said, focus on your breathing – getting a full breath on and out on each movement. High level athletes can push the edge more on the shuttle runs, but everyone else. Should just plan on keeping moving smooth and steady on these and make sure to get past the line consistently to avoid no reps.  This is not where the workout is going to be won or lost.
 
For the Burpees

• The goal here is to keep momentum and stay consistent…you have to keep moving.  Try not to stop after each pull-up to take a breath, as that’s a waste of time.
• Mark your hands on the floor using chalk so you know where you want to put your hands each time. By doing the burpee in the same place, you'll most likely jump up to the bar without looking and hit it every time
• Don't "jump" to complete the burpee, instead step up. Save energy and hit that consistency. By lasting longer you'll get more reps.

For the pull-ups

• If you’re strong enough to jump and pull in one movement, you should aim for that. Make sure to stay tight in the midline through the jump and pull so that your chin gets to the bar.
• Consider mixing grips – chin-up and mixed grip are allowed, so it’s not a bad idea to mix them up to save on grip strength

 
For the Thrusters.

• You will have time for roughly 4-5 lifts. Warm-up up to a weight that you know you can hit under fatigue, as the bar will feel much heavier after doing Part 1.
• Focus on pushing with the legs through the whole movement, rather than using the arms and making sure you get the bar fully locked out overhead.
• Resist the urge to jerk under the weight. A bend in the knee before lockout is a no-rep.
• Go for it. Don’t be afraid to push some weight that make you uncomfortable. Adrenaline is going to be pumping, so now is the time to see what you can do.

Warm-ups

• Leg Swings/Hip Circles/Calf/Ankle + Shoulder Mobility

• 10 Air Squats+ 5 Burpees + 3 Burpee Pull-ups
• With empty bar - rack mobility and then 5x front squat / push press / thruster

• From there build over 3-5 sets to a good starting weight for the workout and leave neatly the weights you'll need for your heavier lifts

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Saturday February 25, 2023
EMOM x 25
Min 1 - 15/12 Deadlifts (155/105)
Min 2 - 15 WB’s
Min 3 -  15 HRPU
Min 4 - 15/12 cal Bike
Min 5 - Rest

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Friday February 24, 2023
EMOM x 30min
Min 1 - 100’ Torque Tank Push
Min 2 - Cal Ski erg x 10/8
Min 3 - Hang Snatch (50/35) x 15
Min 4 - 50 DU’s
Min 5 – 100’ Sandbag Bearhug Carry

Min 6 -  Rest

.

Thursday February 23, 2023
Part 1 –  3 x 10 Back Squats @ 50-65%
.
Part 2 – 10 - > 1 for time
DB Thrusters (50/35)
50’ Shuttle Runs
.

23.1 Leaders	Women (rx)	Men (rx)	Women (s)	Men (s)	Team (avg)
1st (10pts)	Fran (BH)	Mike T (Anim)	Sue S (BH)	Luis (RSR)	AA 169
2nd (7pts)	Erin (AA)/Daniella (RSR)	Sergio (AA)	Joanna (Anim)	Rob R (AA)	BH 165
3rd (5pts)		Alfred (BH)	Anna (AA)	John L (AA)	Anim 151
4th	Tracey (RSR)	Jeff (Anim)	Jenn L (BH)	Bernie (BH)	RSR 150
5th	Justine(Anim)	Brian (RSR)	Jenn B (BH)	Daniel  (RSR)
Age Group Winners
35-39 (5pts)	Maggie (RSR)	Sergio (AA)
40-44(5pts)	Daniella (RSR)	Alfred (BH)
45-49(5pts)	Tracey(RSR(	Niels (AA)
50-55(5pts)	Meredith(Anim)	Jeff (Anim)
55-59(5pts)	Anne D (BH)	Steve K (AA)
60-64(5pts)	Sue S. (BH)	na
65+(5pts)	Bari (Anim)	Lou (Anim)

 

	Total Pts Week 1	Judges Course	Team Colors	Dare or Dare	Throwdown Athletes	Cornhole	Registering for the Open	Completing 23.1	Indiv/ Team pts for 23.1	Spirit Pts.
AMRAP ARMY	168	0	14	10	9	3	45	28	41	18
Animal Army	190	30	15	9	3	0	51	40	17	25
Braveheart	191	40	15	8	6	6	36	30	25	25
Ready Set Rep	177	20	13	9	3	13	42	34	10	23

 

Wednesday February 22, 2023
Part 1 - 5 alternating rounds 
a) 5x2 Strict Press @ 60-70%
b) 3-5 Strict Pull-ups 
.
Part 2 - 12min amrap
2,4,6… Push Press (115/75)
2,4,6…Pull-ups
125/100m Row
.
Tuesday February 21, 2023
Min 0-8: amrap of
2,4,6….Alt. Pistols
5/4 cal Ski erg
2,4,6…SADS (50/35)
.
Min 12-20: amrap of
2,4,6…SA OH DB Walking Lunges (50/35)
5/4 cal Bike
2,4,6…Burpees
.

Monday February 20, 2023
Part 1 - 5x5 Deadlift  
Reps 1&2 pause - both directions
Reps 3-5 are touch & go
.
Part 2 – 13min amrap
2,4,6...etc Deadlifts (225/155)
2,4,6,...etc HSPU
250m Run
.

Sunday February 19, 2023
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
40 Renegade Rows
50 DB Step-ups
60cal Row
.
Saturday February 18, 2022

AMRAP in 14 minutes of:

• 60-calorie row
• 50 toes-to-bar
• 40 wall ball shots
• 30 cleans
• 20 ring muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans 

Warm-up (10min)
Pick a station that has the right pull-up bar for your ttb/mu’s/pu’s
1min Row
Squat Stretch
DD/Cobra 
5 cleans(empty/lite bar)  + 10 WB’s + 5 TTB / K2C
4 cleans(lite bar)  + 8 WB’s + 4 TTB / K2C
3 cleans(workout wt.)  
2-3 pull-ups/mu’s 
.
Don’t Go Out Hot on the Row….
The row is the 1st of 5 movements, so this workout isn't going to be won on the row and since this workout is 14 minutes long, setting the right pace is crucial here. Ideally, you want to comfortably come off the rower and be able to start hitting the ttb/k2c with no issues.  At no point in this row should you be taking a rest, so if you feel like you’re wanting to take a rest, then you should slow your pace down to a manageable level.  Keep the grip lite on the handle, as this workout is all about grip strength.

Keep the TTB/K2C Manageable…

Rx athletes may think sets of 10 will be ok, but this would be ambitious thinking. Go smaller sets than you think. The game here is consistency. If you have trouble stringing 3-5 together easily normally, then go fast singles straight away. Being able to jump up, rep one out, jump back down and consistently repeat this will get you further ahead than most athletes.  For scaled athletes doing k2c, similarly pick small fast sets. 

Slow is Smooth - Smooth is Fast on the Wall Balls…

Stay away from failure and chip away at those reps. Try sets of 5-10 with small rests. You’ll need power in your legs to move the barbell.  The moment you begin to stop and stare at the ball is the moment you know you've lost. Just focus on your breathing and keep moving.  Make sure that each new set of WB’s starts with a squat first and make sure you’re getting below parallel and hitting above the target.  No reps here are a waste of energy. 

Do Fast Singles on the Cleans….

This weight shouldn’t be too heavy here, though you’ll be fairly fatigued at this point. Going singles here - unless you’re scaling and the weight feels lite - is the quickest way to cycle through those reps.  If the cleans are heavier for you, you should take your time and ensure you are staying tight and using good technique. Don't allow yourself to stop. You will feel tired. It will hurt. Stopping and staring at the bar will just eat up too much time. For most athletes, it's unlikely that you'll reach the ring muscle ups or pull-ups and how many cleans you got to and/or hope fast you finished them is your tie-breaker.

If you get to MU’s / Pull-ups you’re ahead of the game….

If you haven’t done Ring MU’s before - today isn’t going to be the day you get your first one, as the fatigue at this point will be up there. If you have experience with them, then go for it and see if you can nail any. Scaled athletes with pul-ups should try to hit as many as possible in the time left and those who haven’t done a pul-up yet, should go for it.  We often see people get their 1st reps in the Open.

Don’t Forget to Enter Your Scores

You have until Monday at 8pm to log your score. We’ve seen many people forget, so once you finish your workout, go right to games.crossfit.com or your app to enter your score.

.

Thursday February 16, 2023
Part 1 -  :30 max reps EMOM x 20min (5rds)
Alt KB Snatch (53/35)
Cal Ski
Deadlifts (135/95)
Up/Down Planks
.
Part 2 - KB Annie 
50/40/30/20/10 DU’s
25/20/15/10/5 Russian KBS
50/40/30/20/10 Sit-ups 
.
Wednesday, February 15, 2023
30min amrap
7 Rt -arm DB OHS
7 Lt-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
** At 0:00/10:00/20:00 Run 600/400m **
.
Tuesday February 14, 2023
Part 1 – Ring Drills and Muscle up Drills
.
Part 2 - 14min amrap of:
2 Wall Walks 
14 TTB
2 Wall Walks 
14cal Bike/Ski
** Rx+ sub Ring MU’s for Wall Walks or add a Wall Facing HSPU**

 

Monday February 13, 2023
Part 1 - Build to a heavy clean (any style)
.
Part 2 - In 12min…
2A) For time - 2/4/6/8/10 (cap 8min)
Alt. SA Devil Press (50/35)(35/20)
50 DU’s
.
2B) - in remaining time establish a 1rm clean
.

Sunday February 12, 2023
24min amrap
20, 30, 40, etc Calorie Row
20, 30, 40, etc Wall Balls (20/14)
20, 30, 40, etc Deadlifts (185/125)
20, 30, 40, etc Burpee over rower

Saturday February 11, 2023
8 alternating rounds with a partner (4 each)
12/9 cal Ski
10 Alt. SADS (50/35)
8 Dumbbell Box Step-Overs (24/20) (2x 50/35)
10 Alt. SADS (50/35)
12/9 cal Ski
.
CFSD INTRAMURAL OPEN TEAMS

Braveheart Team Colors   Blue & White	AMRAP Army Team Colors   Red, White, Blue	AMRAP Animals Team Colors Animal Prints	Ready, Set, Rep Team Colors Military Green
Andrew S	Kelly	Meredith	Andrew L
Kristen	Jackie	Renee	Jon
Alfred	Anna	Alyssa	Alex
Anne D	Colleen	Bari	Brian L
Bernie	Dani R	Cami	Brian R
Brendan	Derek	Chief	Dana
Dan R	Erin	Chris	Daniella
Dani M	Jess G	Martha	Daniel C
Fran	John L	Dave	Eric A
Gia	Justin	Dylan C	Frank T
Jenn B	Kayla	Erick	Glenn
Jenn L	Kevin N	Frank H	Josh
Jess K	Matt	Jeff B	Jeff  N
Kevin F	Mike B	Joanna	Luis
Marge	Mike G	John C	Maggie
Mo	Niels	Julian	Rick
Shaneil	Rizzah	Justine	Santiago
Sean	Rob R	Lou	Tara
Sue S	Steve K	Mike T	Tracey
Tom	Sergio	Rachel	Shelley
Toomey	Warren	Rita	Sue O
		Vivan

 

Hey everyone - we're super excited to see so many of you taking part in the CF Open the Intramural Open or both this year. Here are some important details and schedules that will help you navigate the next few weeks.

The CrossFit Open and how it works...

CrossFit announces (1) workout a week for (3) weeks. The workout is announced Thursday at 3p and you have until Monday at 8p to complete the workout and register your score. The times set up to do your workout are as follows....

Sunday's Mornings - this is the preferred time you should be coming to do your workout, as we all gather to cheer each other on. We will have multiple heats set up all morning and you will be partnered up with another athlete and be each others judge.

Thursday 6:30p - on Thursday nights all Intramural Open team members get together as we will be doing a group task. Additionally, we will ask 1-2 individuals from each Intramural Open team to volunteer to do the Open workout in front of everyone else.

Friday 5:30p and Monday 5:30- 7:30p - space will be provided to do your workout during these times...just make sure to arrange someone to be your judge.

* You must register on Push Press for your workout time / heat time - just as you would for a class. If none of the formal times work for you - let Coach Jeff know so we can try to arrange another time.

* If you did not yet formally register for the Open you may do that by CLICKING HERE. (it is not required that you register to participate in the CFSD Intramural Open)

* If you would like to pre-order a CFSD 2023 CrossFit Open t-shirt/tank you can do so by CLICKING HERE. Please place the order by this Sunday 2/12, so we can get the shirts quickly.

The CrossFit Intramural Open and how it works...

Each team and its members will have the opportunity to earn points for their team through participation in various activities. Points will be rewarded for workout and non-workout related activities, so you don’t need to be the best athlete on your team to be the MVP. Your team captains will be communicating with you and guiding you through all of the tasks/challenges. We know that you may not be able to participate in all of them - just do the best you can.

CFSD Intramural Open Scoring

Workout Points

1) Each week you complete an Open workout you will receive 1pt for your team and your will receive an additional point for officially reporting your score.

2) We will tally the average team score for each team in the both the Rx’d and scaled divisions. The team with the highest average score will receive 10 points.

2) The top 3 men and women, Rx’d and scaled will receive points as follows..1st place (10pts) - 2nd place (7pts) - 3rd place (5pts). Additionally. the top male and female in each age category will receive 5pts (under 35, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65+)

Weekly Tasks and Challenges

These will be team tasks and challenges that generally have nothing to do with the CrossFit Open workouts, but are geared to be fun and camaraderie building. Points will be awarded will vary depending upon the task.

Weekly Spirit Points

Each week, the commissioner will review the spirit that each team and its members has displayed, and may reward up to 25 points to that team.

We have seen in the past the the CrossFit Open can be stressful for people, because of its competitive nature. This is why we started the Intramural Open - to make it more about the energy and having fun. Just do the best you can and the next few weeks should be a blast for everyone.

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Friday February 9, 2023
Part 1 - Build to a challenging:
Front Squat + Push Press + Thruster
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Part 2  - for time
300m Run + 15 Thrusters (75/55)
300m Run + 12 Thrusters (95/65)
300m Run + 9 Thrusters (115/75)
300m Run + 6 Thrusters (125/85)
300M Run + 3 Thrusters (135/95)
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Thursday February 8, 2023
Part 1 - For time 
375/325m Row
21 Pull-ups
375/325m Row
15 CTB Pull-ups
375/325m Row
9 Bar MU’s 
** scale to TTB/PU/CTB
. 
Part 2 - for max calories
2min Row
2min Ski
2min Bike
2min Ski
2min Row
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Wednesday February 8, 2023
Part 1 – Build to a:
a) 3-rep Strict Press
b) 2-rep Push Press
c) 1-rep Push Jerk
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Part 2 - For time
9/15/21/15/9
KBS (53/35)
Air Squat
Abmat Sit-up
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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+%
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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)
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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)
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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
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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
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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
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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
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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
.

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

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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
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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)
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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
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Monday January 30, 2023
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Part 1 – 10/8/7/6/5 Barbell Glute-Hip Bridges
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Part 2 – 10/8/7/6/5 Bench Supported Barbell Row
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Part 3 - 5/5/4/4/3
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Closed-grip + Regular Grip Bench Press
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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
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Saturday January 28, 2023
Build to a challenging:
Deadlift + Hang Power Clean + Shoulder to OH
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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 **
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Friday January 27, 2023
Part 1 - 5 x 3 Tempo Back Squats @ 32X1
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Part 2 - E3MOM x 15min
15 Box Jumps + 10/8cal Bike + 5 Burpee pull-ups    
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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
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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
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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
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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
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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)
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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
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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

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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
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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
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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 13^TH 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 **

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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)

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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
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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

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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
.

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

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

Minute 6 – GHD Sit-ups
.

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

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

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

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

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

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

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

Thursday December 15, 2022

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

.

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

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

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

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

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

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

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

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

.

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

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

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

.

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

.

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 

.

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
.
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)

.

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)
.

Wednesday November 30, 2022

Saturday November 26,  2022

A Note From Coach Jeff:

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

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

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

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

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

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

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

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

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

Coach Jeff

.

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)

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

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

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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
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*  Bar complex = 1 DL + 1HC + 1 S2OH…add weight sets 3 and 5
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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)
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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
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Min. 6-9: rest
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Min 9-14: 400m run and then an amrap in the remaining time of:
5 Deadlifts + 5 Lateral Burpee over Bar
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Min 14-17: rest
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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
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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)
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Min 5-8: 300/250m Row + max Snatches (115/75)(95/65)
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Min 10-13: 300/250m Row + max Snatches (135/95)(115/75)
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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 23^rd 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
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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
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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

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Friday October 7, 2022
Front Squat 7-7-7-7 @ 40-70%
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15min amrap
12 V-ups
9 Hang Squat Cleans (115/75)
6 Strict Pull-ups
300m Run
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Thursday October 6, 2022
Part 1- Turkish Get-ups x 5sets x 1/side building each round
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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)
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Tuesday October 4, 2022
Part 1 - Build to a 2-rep strict press
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Part 2 - EMOM x :30 max reps x 20min
Min 1 – Push Press (60% Part 1)
Min 2 – DU’s
Min 3 – Strict 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%)
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Part 2 – 3x5 Bent Bar Row
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Part 3 – 2min max reps x 3sets
15/12 Cal Bike
Max KB Swings(53/35)
Rest 2min
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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)
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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
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Part 2 – 3rds x 200m unbroken KB/SBcarry
50m Double OH Carry + 50m Double Rack Carry + 100m Farmer Carry (ahap)
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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

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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

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Part 2 - 12min amrap

5 Strict Pull-ups 
7 cal any machine
8 DB Front Squats (50/35)
3 Devil Presses
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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
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Saturday September 17, 2022 Monday September 12, 2022 .

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

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

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

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

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

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

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

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

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

Oly

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

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

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

30 KB Swings (53/44)

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

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Friday August 12, 2022

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

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

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

 

 

 

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

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

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

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

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

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

** rest 2min**

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

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Monday August 1, 2022

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

*Score = Total Calories on the Rower

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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. 
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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
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Here are some notes on this WOD from Coach Rob at IP Fitness on how you should be handling the workload... Friday July 29, 2022
Part 1 – Build to a 1-rm Box Jump
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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 **
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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

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Wednesday July 26, 2022
Part 1 -build to a challenging:
Power Clean + Front Squat + S2OH
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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
.

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

 

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: .
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

 



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

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 1- 5x3 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

    

 

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. 

 

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

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
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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)
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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
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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)
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Rest 3min and then… 3 rounds of:  30 DU’s + 15/12/9 Hang Power Clean (155/105)
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Rest 3min and then…3 rounds of:  30 DU’s + 21/15/9 Deadlifts(185/125)
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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
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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 1 – Build to a challenging Clean + Hang Clean (any style)
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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
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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)
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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
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Part 2 - Build to a heavy Snatch over 10sets
Sets 1-5 x EMOM
Sets 6-10 x  Every :90

Tuesday March 22, 2022
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Part 1 - Kipping Drills
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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
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Friday, March 18, 2022
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Build to a challenging Clean & Jerk
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400m Run
21 Power Cleans (135/95)(60% Part 1)
400m Run
15 Shoulder to OH
400m Run
9 Clean & Jerks
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Thursday March 17, 2022

Part 1 : Shoulder Mobility and Strict Pull-up Strength
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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
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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**