WOD

Monday February 17, 2020

Part 1 – Build to a challenging 5-rep Back Squat

Part 2 – Build to a challenging 10-rep Bench Press

Part 3 – Death by Wall Balls (build by 2's)

-------------------

Sunday February 16, 2020
In teams of 2:
Min 0-10: Build to a 3-rep Push Press
Min 10-20: Build to a 5-rep Power Clean
Min 20-30: Build to a 10-rep Deadlift
Min 35-45: Max cal row (teams of 3)

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Saturday February 15, 2020

Partners will alternate 3 complete rounds each  of A and then 3 complete rounds B.

a) 5 cal Skier + 10 SADS + 15 Thrusters + 10 SADS + 5cal Skier

b) 5cal Bike + 10 KB Swings + 15 Goblet Squats + 10 KB Swings + 5cal Bike

-------------------

Friday February 14, 2020
.
Partner ‘Valentines Gone Bad’
...
In teams of 2 -  follow FGB format but with partners spending 2min at each station, splitting work as needed before rotating.

Wall Balls (20/14)
SDHP (75/55)(65/45)(45/35)
Box Jumps (24/20)
Push Press
Cal on Rower
Rest

 -------------------

Thursday February 13, 2020
.
Hero WOD  “Rankel”. Complete as many rounds as possible in 20 minutes of:
-6 deadlift (225/155)
-7 burpee pull ups (6″ reach)
-10 KB swing (70/53)
-200m run(may sub Ski/Bike)

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Wednesday February 12, 2020
Part 1– 4rds

  1. GHD Sit-ups with 2sec pause at parallel x 6 reps
  2. Crab Walks x 50m
  3. Ring Support/Ring Push-ups
  4. Sandbag Over x 6-8
Part 2 – For time
50/40/30/20/10 DU’s
25/20/15/10/5 HRPU
50/40/30/20/10  Abmat Sit-ups

 

-------------------

Tuesday February 11, 2020
.
Part 1 – 5/5/4/4/3 Front Squat + Back Squat

- Use 50-75% 1-rm Front Squat
.
Part 2 -  Complete as many reps as possible in 16 minutes of:
30 Power Cleans (95/65)
2 minute row for Calories
20 Powers Clean (115/85)
2 minute row for Calories
10 Power Cleans (135/95)
Max calorie row in remaining time

-------------------

Monday February 10, 2020
.
Part 1 Build to a heavy 7-rep

  1. Bent Bar Rows
  2. Glute-Hip Bridges
  3. Barbell Shrugs 
Part 2 – :30sec work/rest x 4 rds
  1. GHD Hip Extensions
  2. Rope Slams
  3. Nose to the Wall Handstands
  4. Ab Roll-outs

Sunday February 9, 2020

.
Deck of Cards Workout – card value determines # of reps.  Face cards = 10 reps.  Ace = 11 reps. Joker = 10 Burpees   

Min 0-15:Heart = KB SwingsDiamond = Rev KB LungesSpade = SDHPClub = Hollow Rock 
**Rest 2min **

 

Min 28-43:Heart = Wall BallsDiamond – MB Sit-upsSpade = Ring RowClub = HRPU  

 -------------------------------------------

Great job to everyone that competed in todays Throwdown.  You should all be proud of how hard you pushed yourselves and even prouder of how you were all amazing team-mates and cheerleaders.

Below are are all the results listed in alphabetical order by team. 

  • WOD#1 - we listed the finish time as the primary score and also listed total reps each team accumulated (15:00 was listed as the finish time if a team didn't finish in under the time cap)
  • WOD#2 - we listed total # for each teams heaviest successful lifts - as well as a breakdown of what each athlete lifted...
  • WOD#3 - since the reps were scaled for some team - we scored total rounds completed + reps in the unfinished rounds as the primary score. We also listed total reps so yo can see how much work your team did...

 

 

 

 

 

SWOLE-mate Throwdown

Athlete Notes/Strategies
WOD#1'Snatch Your Heart Out' 
For time – 40/30/20/10
SADS (50/35)
Burpee Box Jumps/Step-ups(24/20)
TTB/K2C

**Athletes may partition work as needed – 15min cap**

How to attack this workout – remember that we will be scaling the quantity of reps and/or the movments for each team to make the workout fast and intense.  Partners can break up the work as needed, so one partner can do more reps. For the SADS/K2C consider doing sets of 5-10 before switching. For the BBJ’s smaller sets of 1-5 each would be a better plan as they will be tiring.  This workout will get faster when you get to the rounds of 20/10...Partners may be assigned different weights/movements depending on scaling needs.

WOD#2 - 'You’re So Fine'

Partners have 10min to each establish a max weight for the complex. Score is the total weight for each partners heaviest successful complex.

1 Hang Power Clean + 1 Front Squat + 1 Hang Power Clean

How to attack this workout – Each partner should arrive knowing what their 1-rep Hang Power Clean and Front Squats are.  In this workout your goal in the workout is to successfully lift close to the lower of the two weights.  In the warmups you should work up to about 65-75% of your max. During the workout plan on making 4-5 attempts at the complex with the plan of hitting the heaviest weight possible on the last attempt.  Partners may be sharing one barbell, so you will need to plan on how to change the weights as you will likely alternate attempts.

WOD#3 - 'Heartbreaker'
10min amrap – split work as needed
50cal Row
50 Thrusters(75/55)

 

How to attack this workout –  Partners will alternate sets on the rower and thrusters as needed to move as quickly as possible.  The goal here is to finish 2-3 rounds or more.  Consider doing 8-15cal on the rower before switching and sets of 5-10 thrusters.  Partners may be assigned different weights on the thrusters.

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Saturday February 8, 2020

Part 1 – 4min work/2min rest – alt a/b/a/b
a) AMRAP of 5 cal Rower + 10 DB Thrusters (35/25)
b) AMRAP OF 5 burpee box jumps + 10 SADS

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Friday February 7, 2020 
Part 1 - 20min amrap
5 Push Press (115/75)
10 Deadlifts
15 Box Jumps
**E4MOM perform a 20cal Row or 15cal Bike

 -------------------------------------------

Thursday Febraury 6, 2020

Part 1 - 4rds x EMOM 30sec max reps at each station: 

Station 1 –  OHS(75/55)
Station 2 –  KBS
Station 3 –  Strict K2C
Station 4 –  Cal Ski Erg
Station 5 – rest

.

Part 2 –  for time:30 Power Snatches(115/95)

** after each 5 perform 2 burpee over bar**

 

SWOLE-mate Throwdown Schedule

  Space is still available to compete. Let Coach Jeff know if you're interested.  Heat assignments will be posted closer to the event.

9:10-9:30am: Athlete Briefing
 
9:30 - 9:50 – WOD#1 / Heat#1
9:55-10:15 – WOD#1 / HEAT#2
10:30-10:50 - WOD#2 / Heat#1
10:55-11:15 - WOD#2 / Heat#2
11:30 - 11:50 – WOD#3 / Heat#1
11:55-12:15 - WOD#3/ Heat#2
 
12:20-1pm:  Final Scores / Awards / Refreshments
 
   

 

Wednesday February 5, 2020

Part 1  - 3 x 10 Back Squats

Part 2 - 4rds x EMOM 30sec max reps at each station: 
Station 1 –  Strict Press (40-50% 1rm)
Station 2 –  WB’s
Station 3 –  DU’s
Station 4 –  Cal Bike
Station 5 – rest

Oly 2/5
Part 1: Snatch Push Press + Snatch Balance + Pause Snatch Balance (pause for 3 seconds in the bottom): 2,2,2,1,1,1
Part 2: Snatch High Pull + Snatch + Snatch DL + Snatch: 5 working sets. 
Part 3: Snatch: Build to a heavy single.
.

Tuesday February 4, 2020
.
Part 1: Alternating sets of:
L-Pull-ups or Strict Pull-ups x 4-8reps
Weighted Dips x 6-12 reps
- Heavy Sled Pushes x 100m
.

Part 3 -- For Time:
1000m Row
21 Burpee to 6” target
700m Row
15 Burpee to target
400m Row
9 Burpee to target

Monday February 3, 2020
.
Part 1 – For time:
21 Deadlifts (225/155)
Run 800m
15 Deadlifts
Run 600m
9 Deadlifts
Run 400m
 
Part 2 – Tabata x 8min

Hollow Hold
Side Plank(Rt)
Plank
Side Plank (Lt)

Sunday February 2, 2020
In teams of 3- (station 1/3 rotate when the athlete at station 2 finishes their 21/15/9). Continue until 6k meters is accumulated. 
Station 1 - row for meters 
Station 2 - 21 DB Frt. Sqts. + 15 Push Press + 9 Grd to OH (35/25)
Station 3 - rest 

Saturday February 1, 2020
.
Part 1 – Build to a challenging weight for the complex of:
5 Deadlifts + 4 Hang Power Cleans + 3 SH2OH

Part 2 – 12min amrap
5/4/3 DL/HC/SH2OH (60% of Part 1)
20 Wall Balls
5/4/3 DL/HC/SH2OH
10 Calories Bike/Skier

 

Friday January 31, 2020

.

Part 1 – Part 1 – Box Squats
* Set 1/7– 10 reps @ 40-50% of 1-RM Back Squat
* Set 2/6 – 6 reps @ 50-60%
* Set 3/5 – 4 reps @ 60-70%
* Set 4 – 2 rep @ 70-80%

.

Part 2 – For time (10min cap)
10/8/6/4/2 MB Cleans
5 HRPU + 5 V-Crunches
2/4/6/8/10 Box Jump Overs

.

Thursday January 30, 2020

Part 1 -  Handstand Progressions

Part 2 – 10 min to find a challenging 2-rep Power Snatch

Part 3 - 15/12/9/6/3 reps for time(cap 10min)
Power Snatch (115/75)(60% Part 2)
HSPU

 

Wednesday January 29, 2020

Tragedy struck over the weekend and the world lost NBA legend Kobe Bryant and his 13-year-old daughter Gianna, along with 7 other individuals in a helicopter crash. Kobe was known for his relentless work effort and demanding that from teammates, both on and off the court.  We can all learn from that level of commitment. Let’s honor this amazing athlete by how we approach not only our own workouts, but how we live our lives and encourage those around us to be their best no matter what the endeavor.

Part 1 – Pull-up progressions

Part 2 - Build to a heavy 2-rep Power Clean

Part 313min amrap
5 Power Cleans (155/105)(65% Part 1)
8 Pull-ups
24 Squat to a target

 

Tuesday January 28, 2020
.
Part 1 – For time:
Row 500/400/300/200/100/100/200/300/400/500
*rest 1min between pieces
*athletes may scale the distance by 10-20%
.
Part 2 5x5 Bench Press

.

Monday January 27, 2020

Part 1 - For Time:
12/9/6/9/12 Front Squats (135/95)(60% 1rm)
50 DU’s

Part 2 - For time:

1) 12/9/6/9/12 Strict Press (60% 1rm)
2) 6/9/12/9/6 Kettlebell Swings (ahap)

Sunday January 26, 2020

Partner WOD - Alternate 4min rounds with a partner

Rd 1&3 -  in 4min climb the ladder
2,2-4,4-etc...
5 Burpee Ball Slams 
10 Wall Balls 
 .
Rd 2&4 – in 4min climb the ladder 
2,2,2 - 4,4,4- etc...
Alt. SADS 
Burpees
K2C

 

Saturday January 25, 2020

Part 1 – 3rds

a) Sandbag Cleans x 6-8 rep
b) GHD Hip Extensions w/ SA Row x 6-8/arm
c) Hollow/Arch Drill x 8-12 reps
d) Dips x 8-12reps

.
Part 2 3rds x 1min at each station
12 Calorie Row (or Bike)
9 MB Cleans
6 No Pushup Burpees

 

 

1st Annual SWOLE-mate Throwdown

Teams of 2 ( M/F - M/M - F/F)

Work will be scaled for each team so everyone is challenged but has fun!

Friday January 24, 2020 

Part 1: for time:
600m Run + 45 KB Swings + 30 HRPU + 15cal Bike
400m Run + 30 KB Swings + 20 HRPU + 10cal Bike
200m Run + 15 KB Swings + 10 HRPU + 5cal Bike

.

Part 2 – 4rds – rest as needed:

  • GHD Sit-ups x 15-20 reps
  • FW/WC x 50m/side
  • Nose to the Wall Handstand x :30-45sec

Thursday January 23, 2020

Part 1 – Build to a challenging complex of:
Deadlift + Hang Power Clean  + Shoulder to OH  + Clean & Jerk
.
Part 2 - Tabata (1min rest between movements)
Deadlifts (95/65) (50% Part 1)
Hang Power Cleans
Shoulder to OH
Clean & Jerk

Wednesday January 22, 2020 (Oly Class)

a) Jerk Dip + Push Jerk + Jerk Dip+ Jerk: (1+1+1+1) x 4 working sets @ 50-80%

b) Clean from 1” off floor: 4x2. 1 rep going from top down, one rep going from floor. @50-80% 1rm

c) Clean Pulls 4x2 @ 95-115% 1rm Clean

Wednesday January 22, 2020

Part 1  - Back Squat 3 x 10
.
Part 2 – For total time:
5 x 250m Row
**2min rest between each

 

Tuesday January 21, 2020

Part 1 – alternate sets of:
a) Seated Box Jumps x 5-6 reps
b) Strict Pull-ups x 3-6 reps

 

Part 2 – 12min amrap

5 Push Presses (75/55)
10 Bent Bar Rows
15 Barbell Step-ups
20 V-crunches

Monday January 20, 2020
MLK WOD: For time complete 2rds of :
19 Hang Power Snatch (95/65)
29 DU’s
39 Wall Balls
19 Hang Power Cleans
68 DU’s
(time cap – 20min)

.

Sunday January 19, 2020
.
Partner WOD - Alternate rounds with a partner
Rd 1&2 in 4min complete 2rds of:
12/10 - DB Thrusters (40/25)
12/10 Cal Rower
In remaining time max Burpee over Rower
 .
Rd 3&4in 4min complete 2rds of:
12/10 DB Grd to OH(40/25)
12/10 Renegade Rows
 In remaining time max MB Cleans

 .

Saturday January 18, 2019 W-M

.

Part 1 – build to a challenging 5-rep Deadlift

.

Part 2 – For max reps:

Min 0-5: amrap of 5 Deadlifts(60% P1)+ 10 Push-up w/Shoulder Taps + 15 Air Squats

Min 7-11:amrap of:  4 Deadlifts(70% P1) + 8 Push-ups w/Should Tap + 12 Air Squats

Min 13-16: amrap of: 3 Deadlifts(80%) + 6 Push-ups w/Shoulder Tap + 9 Air squats

Friday January 17, 2020

Part 1 – in 20min
Min 0-4: Row for calories
Min 4-16: amrap of:
10 Push Press (75/55)
10 TTB
10 SDHP
30 DU’s
Min 16-20: Row for calories

.

Thursday January 16, 2020

Part 1 – 3-4 rds for quality:

a) Rope Climbs
b) Handstand Walks on box
c) Dips
d) Bent Bar Row

.

Part 2 2min max reps x 3sets

12/8 Cal Bike
KB Swings(53/35)
Rest 2min

 

Wednesday January 15, 2020

.
Part 1 – build to a challenging Power Clean + Hang Power Clean
.
Part 2 - in 10min climb the ladder...
2, 2, 2 – 4,4 4 - etc
Power Clean
CTB Pull-ups
Box Jumps

Tuesday Janaury 14, 2020

Part 1 - 5/5/4/4/3  Front Squats 

Part 2 – Tabata

  • Front Squat (45/35)
  • Strict Press
  • Back Squat
  • Ab-mat Sit-ups

Monday January 13, 2020

Part 1 – Box Pistols

Part 2 - Perform 3 x 5min rounds with 3min rest between rounds:
20/16 Wall Balls
20/16 Alt SADS(50/35)
20/16 Alt Wtd. Step-ups(24/20)
Max cal Row in remaining time…

 

Sunday January 12, 2020
Partner Workout - In teams of 2 split the work as needed (30min cap)
.
Buy-in: 100 cal Row or 65 cal Assault Bike

 60 Deadlifts (135/95)

30 Burpees

60 Front Squats

30 Burpees

 

60 Push Press

 

30 Burpees

 

Cash-out: 75 cal Row  or 50 cal Assault Bike
.

Saturday Janaury 11, 2020

Part 1 – 4rds – each for time (Rest 2min between rounds)

Run 400m
21 DB Thrusters (35/20)(25/15)
15 HRPU
9 Deadlifts (225/155)(65% 1rm)
.
Friday Janaury 10, 2020
Part 1 :30sec max reps EMOM x 16min 
Strict Pull-ups / Ring Rows
Strict Press (40-50% 1rm)
Front Squat 
SDHP
.
Part 2 – Against a 6min clock
Ski 500m
Run 400m
max Cal Bike in remaining time
.
Thursday January 9, 2020
.
Part 1 - :30sec max reps EMOM x 16min 
Power Snatch
OHS (115/75)
DU’s / SU’s
Barbell Row
.
Part 2 – Row 4x500m with 1min rest 

.

Wednesday Janaury 8, 2020
Part 1 –build to a challenging 3-rep Bench Press

.
Part 2 – Strongman Work – complete 4-5rds

  1. Heavy Barbell Hook-grip hold x :30-45sec
  2. Sandbag Clean to Box x 8-12 reps
  3. Dip Holds x :15sec in top/bottom
Tuesday January 7, 2020
.
Part 1 – 3x10-Back Squat
.
Part 2 – EMOM x 16min
:30sec max calories Assault Bike
:30sec Hollow Hold
:30sec hollow push-up hold (as low as possible)
:30sec Alt Pistol Squats
Monday January 6, 2020
.
Part 1 – EMOM x 10min – 1 clean pull + 1 clean
.
Part 2 - against a running clock:
Min 0-5:  24cal row and then an amrap in the remaining time of:
5 Hang Power Cleans + 5 Box Jumps
.
Min 5-7: rest
.
Min 7-11:  18cal row and then an amrap in the remaining time of:
4 Hang Power Cleans + 4 Burpees
.
Min 11-13: rest
.
Min 13-16: 12 cal row and then an amrap in the remaining time of:
3 Hang Cleans + 3 Burpee Box Jumps
.
Sunday January 5, 2020
.
Part 1 – Alternate with a partner 3min work/rest  a/b/c/a/b/c
Workout A - 3min amrap of:
5 calories air bike + 10 KB Swings (26-53#) .
Workout B - 3min amrap of:
5 Burpees + 10 Wall Balls
Workout C - 3min amrap of:
5 Pull-ups / Jumping Pull-ups + 10 Plate to OH (25-45#) 
.

Saturday January 4, 2020

Part 1 –Back Squat
10 reps @ 50% of 1-RM Back Squat
5 reps @ 65%
3 reps @ 75%
1 rep @ 90%
3 reps @ 75%
5 reps @ 65%*
10 reps @ 50%
.
Part 2 – for time:
500/400 Row
100/80 Air Squats to target (EMOM 10/8 HRPU)
Row 500/400
.
Friday January 3, 2020
.
Part 1 - For Time:
30-20-10
Cal. Row
Deadlift (185/125)
Ab-mat Sit-ups
.
Part 2 – 4rds. Rest as needed.
GHD Sit-ups x 15-20 reps
Flat Bench Rows x 10reps
Hollow Body Pull-up Hold x :30-45sec.
.
Thursday January 2, 2020
...
Part 1 – 3min work/rest x 3rds
2 Devil Presses (35/20)(20/15)
4 Pull-ups 
.
Part 2 4rds 
a) GHD Hip Extension w/ SA DB Row  x 8-12 reps
b) Plank to Push-up x 8-12 reps
c) L-sit Hold x :30-45sec
.
Wednesday January 1, 2020
Welcome 2020 – :20sec work/:20sec rest x 5rds (20min) of:
Deadlifts 
Hang Power Cleans
Shoulder to OH
Hollow Hold
Plank Hold
Rest
** start lite and add weight each round **
.
Tuesday December 31, 2019
.
In spirit of NY’s Eve today’s WOD will be in the 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 format.
Part 1 – For time:
10! Box Jump-overs (24/20)(20/16)
10! KB Swings (70/53)(53/35)
** Rest 50% of the time it took to do Part 1
Part 2 – For time:
10! DB Front Squats (40/30)(30/20)(20/15)
10! Burpee to a 6” target
 ** Rest 50% of the time it took to do Part 2
Part 3 – 2019m Row for time
.

Monday December 30, 2019

Part 1 - 10min amrap

10 Power Snatches (95//65)
30 DU’s / 50 SU's
.
Part 2 - 3-4 rds for quality. Rest as needed...
a) Strict Pull-ups x 6-8 
b) alt. Grip Bicep Curls  x 6-8 reps/arm (ahap)
c) Banded Tricep Pushdowns x 12-15 reps
d) Cal Ski Erg x 1min
**RSVP at the gym or by texting Coach Jeff at 516-782-8558**
.
Sunday December 29, 2019
Partners alternate 2min work at each station.  
15/12 + max Power Cleans (25-95# Bar or 10-35# DB)
15/12 cal + max Shoulder to OH
15/12 + max Hollow Rocks/Abmat Sit-ups
15/12 + max Ground to OH
**rest 1 min**
1min Power Cleans + max calories on rower
1min Shoulder to OH + max calories on rower
1min Hollow Rocks/Abmat Sit-ups + max calories on rower
1min Ground to OH + max calories on rower
.
Saturday December 28, 2019
30min amrap - aim to complete 4+rds
5 calories Assault Bike
10 Hang Power Cleans
15 TTB/K2C
20 HRPU
250m Run
Rest 2-3min
.
Friday December 27, 2019
Part 1 – 5/5/4/4/3 Front Squat
.
Part 2 – Repeat twice
a) AMRAP OF: 5 Front Rack DB Lunges + 5 DB Thrusters                                                                                                                                                                                                                                                                     ** Rest 2min**
b) AMRAP OF:5 DB Step-overs + 5 Push Presses (35/25)
.
Thursday December 26, 2019
.
Part 1 – Deadlift 5x3
.
Part 2 - Against a running clock:
4min amrap of:
3 Deadlifts (185/125)(50% Part 1)
6 HSPU
9 Squats
**Rest 2 mins**
4 min amrap of:
3 Deadlifts (225/155)(60% Part 1)
6 HSPU
9 Squats
**Rest 2 mins**
4min amrap of:
3 Deadlifts (265/185)(70% Part 1)
6 HSPU
9 Squats

 

Holiday Schedule

Tu 12/24 (Xmas Eve) - No 530/630/730p 
Wed 12/25 (Xmas Day) - 830a / 10a
Tu 12/31 (NY Eve ) - No 530/630/730p
Wed 1/1 (NY Day) - 930a / 1030a
Fri 1/10 - CFSD Holiday Party at the Bowery (7-11p) - No 630p class

 

Tuesday December 24, 2019
.
Part 1:   Build to a challenging complex of:
1 Press + Push Press + Push Jerk
.
Part 2 - 4min work / 2min rest
24/20/16 cal rower
24/20/16 Wall Balls
max KB Swings (53/44)
-2min rest-
24/20/16 Wall Balls
24/20/16 Swings
Max Cal Rower
-2min rest-
24/20/16 Swings
24/20/16 cal Rower
max Wall Balls

Monday December 23, 2019

Part 1 - Back Squat 3 x 10

Part 2 –E:90sec x 18min

  1. 15/12/10 cal Row
  2. 6-10 CTB Pull-ups
  3. Nose to the Wall Handstand Hold x :30sec

Sunday December 22, 2019

Partner WOD - partners alternate 1min max reps at each station for 30min.

Calories Assault Bike or Ski Erg                                                          
DB Step-overs (15-40#)
DB Push Press 
Renegade Row w/ Push-up 
Weighted Rope Jumps

.

Saturday December 21, 2019
Part 1
6min amrap
5 Ground to OH (115/75)
10 Deadlifts
15 Hollow Rocks
**Rest 3min**
5min amrap
4 Ground to OH
8  Deadlifts
12 Hollow Rocks
**Rest 2min**
4min amrap
3 Ground to OH
6 Deadlifts
12 Hollow Rocks
.

Part 2 – 3-4 rds.

  1. GHD Sit-ups x 12-15 reps
  2. Reverse Snow Angels x 12-15 reps
  3. Split Squats x 6-8/leg

Friday December 20, 2019

Part 1 – Four sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24/20)
Rest 60 seconds

.

Part 2 – 3-4 rds for quality

  1. Dips x 6-10 reps
  2. L-Hang / Hollow Hang x :30sec
  3. GHD DB Rows x 6-10 reps

.

Thursday December 19, 2019

Part 1  - Build to a heavy complex of Clean + Hang Clean 
.
Part 2: EMOM x 15min x :40sec max reps/:20sec rest
Min 1 – Power Cleans (135/95)(60% Part1)
Min 2 – Max DU’s
Min 3 – Hang Power Cleans
Min 4 - Cal Ski Erg
Min 5 - Rest

Wednesday December 18, 2019 
.
Part 1 -  Build to a challenging Power Snatch + OHS
.
Part 2  - 15/12/9/6/3 reps for time(cap 10min)
Overhead Squat (115/75)(65% Part1)
Box Jumps (24/20)
...
**Rest 3min **
..
15/12/9/6/3 reps for time(cap 10min)
Power Snatch (115/75)((65% Part 1)
Burpee Over Bar
.
Tuesday December 17, 2019
Part 1 – Build to a heavy 8-rep Bench Press. Then do 8/8/8 at 90/80/70%.
Part 2 -  Against a 12min clock perform a 2k row + max HRPU/HSPU’s in remaining time
.
Monday December 16, 2019
.
Part 1 – 5x3 Pause Deadlifts
Part 2 – 9min amrap:
1 Deadlift + 1 SADS/arm + 10 DU’s
2 Deadlifts + 2 SADS/arm + 20 DU’s
Etc...
Deadlift = 50% Part 1 / SADS (50/35)(35/20)
.
Sunday December 15, 2019 
.
Partner WOD – for time – break up work as needed:
50 Calories on rower
10 Synchronized Burpees
40 Power Cleans (M 45-135)(W 35-95)
10 Synchronized Burpees
30 Front Squats
10 Synchronized Burpees
20 Shoulder to OH
10 Synchronized Burpees
10 Thrusters
10 Synchronized Burpees
10 Thrusters
10 Synchronized Burpees
20 Shoulder to OH
10 Synchronized Burpees
30 Front Squats
10 Synchronized Burpees
40 Power Cleans
10 Synchronized Burpees
50 Calories on rower
.
Saturday December 14, 2019
.
Fight Gone Bad format  - 3 rounds x 1min max reps at each station.  1min rest between rounds.
DB Thrusters (30/20)(20/15)
KB Swings (44/35)(35/26)
Box Jumps (24/20)(20/16)
Push Press (30/20)(20/15)
Calories Rower
Rest 1min

 

Friday December 13, 2019

Part 1 – 4rds x 8-12 reps (increase weight each set)

a) Bent Bar Row
b) Barbell Glute Hip Bridges
c) Barbell Shrugs
d) Barbell Rollouts

 

Part 2 – Part 2 – For time: 500/400/300/200m row 

-        Recovery = Work (alternate with a partner if desired)

.

Thursday December 12, 2019

Part 1 – Work to a challenging complex of:
3 Deadlifts + 2 Hang Power Cleans + 1 Shoulder to OH
Part 2 – 4rds for time:
3/2/1 DL - HC - S2OH + 15 WB’s
3/2/1 DL - HC - S2OH  + 10 Box Jumps
3/2/1 DL - HC - S2OH  + 5 Burpee Over Bar
** barbell weight = 60% Part 1

 

Wednesday December 11, 2019 

Part 1 - HSPU progressions

Part 2  - 5 x 5 Front Squats

Part 3 – 6min amrap:

1 HSPU + 1 Front Squat (60% Part 2)

2 HSPU + 2 Front Squat

Etc...

Tuesday December 10, 2019

Part 1 – Alternate for 5 sets:

a) Strict Pull-ups x 4-6 reps
b) Weighted Hollow Rocks x :30sec
.

Part 2 – against a 2min clock do a/b/a/b with 2min rest between each

a) 12/10/8 calorie ski erg + max KBS
b) 12/10/8 calorie assault bike + max TTB/K2C
.

Monday December 9, 2019

Part 1 – E6MOM x 36min perform a/b/a/b/a/b
a) Row 1000m
b) 4min amrap of:  3 Power Cleans (135/95)+ 6 HRPU + 9 Air Squats

 

Sunday December 8, 2019

Partner Workout - partners alternate 1,1, - 2,2 - 3,3 etc at each station

Min 0-8:  SADS + Wtd. Step-up (each per side)(15-50)
Min 10-18: Wall Ball + Burpee Ball Slam (10-20#)
Min 20-28-: KBS + Wtd Crunch (18-53#).
.
Class Times - 9am
OlympicLifting w/ Coach Murray - 10:15am
.

Saturday December 7, 2019

Part 1 – 5 x 5  Deadlifts

  • Work up to your weight for Part 2

Part 2  - 5min max reps Deadlift (275/185)(225/155)(185/125)(135/95)

Part 3 – In teams of 3 accrue max calories on the rower in 8min

.

Friday December 6, 2019

Part 1 - For time - 21/15/9

Calories on Rower
DB Hang Squat Clean (40/30)(30/20)(20/15)
DB Push Press
**scale to 15/12/9/**

.

Part 2 3-4 rds of:

  1. SA DB Rows
  2. GHD Sit-upw
  3. 50m OH DB Carry w/ 5 Presses every 25m

.

Thursday December 5, 2019 

Part 1 - 3min work/rest x 1min max work at each station:

Power Snatch(75/55 )
DU’s
MB Clean
-rest 3min-
MB Clean
DU’s
Power Snatch
-rest 3min-
DU’s
Power Snatch
MB Clean
.
Part 2  – For time
10->1 OHS (75/55)
 1->10 TTB/K2C
Wednesday December 4, 2019 
Part 1 - 3min work/rest x 1min max work at each station:
Calories Assault Bike
Wall Balls
Deadlifts (40%)
-rest 3min-
Deadlifts
Assault Bike
Wall Balls 
-rest 3min-
Wall Balls
Deadlifts 
Assault Bike 

Part 2 - 3rds x :45 work/:30 rest x max reps at each station: 
a) Ski Erg
b) Alt DB Bicep Curls
c) GHD Hip Extensions
d) Push-up to Plank
.
CrossFit Seize the Day is proud to be participating in Deadlifts for Kidds.
All donations will be going to Cohens Children’s Hospital.
 
 
When: Saturday December 7th - the Fundraiser workout  will be built into the regular class WOD for Saturday (so participation in the fundraiser is optional)
 .
8am - Heat 1 
9am - Heat 2 
10am- Heat 3 (for Kids under 16 year of age)
 
What: The event is max rep Deadlifts in 5 mins (Rx is 225/155 - but scale to your own weight).  .
 .
How to RegisterFor all Athletes entering there is a minimum $25.00 donation ( a shirt is included if you register by Tuesday 12/3)
.
Click Here to Register 
.

Tuesday December 3, 2019 

.

Part 1 5/5/4/4/3 Front Squat + Back Squat .
.
Part 2 - 12min amrap
3/2 Wall Walks
12/10 Front Rack Lunges (95/65) or (35/25 DB's)
16/12 cal Rower

 

Monday December 2, 2019

Part 1 – Build to a heavy Clean & Jerk

Part 2 – 30sec max work EMOM x 15min

a) Shoulder to OH (use50-60% P
b) 3 Hollow Rocks + 3sec Hollow Hold 
c) Strict Pull-ups

Sunday December 1, 2019

Partners alternate rounds for 4rds each:
15/12 Calorie Row (or 12/9 Ski Erg/Assault Bike)
9 No-Push-Up Burpees
6 Thrusters (95/65) or (DB 35/25)
9 No-Push-Up Burpees
15/12 Calorie Row

.

Saturday November 30, 2019

Part 1 – build to a challenging 5-rep Back Squat
.
Part 2-  3rds for max reps
Min 1 – max Weighted Step-ups
Min 2 – max Power Snatch or Plate to OH
Min 3 – max calorie’s Ski Erg
Min 4 - rest
.
Friday November 29, 2019
Part 1 – 5 rds of each
a) Deadlift + Bent Row x 6-8reps
b) Strict TTB/K2C

Part 2 - Hero WOD – “Wittman”  -7 rounds for time of:
15 Kettlebell swing (53/35)
15 Power Cleans (95/65)
15 Box jumps (24/20)
.
Thursday November 28, 2019
‘Thanksgiving Sampler’
4rds of: 10 Alt arm DB Thrusters + 10 HSPU/HRPU
3rds of: 20 DB Power Cleans  + 20 Renegade Rows
2rds of: 30 Wall Balls + 30 MB Sit-ups
1rd of: 40 burpees
  ...
Men 15-40#  Women 12-30#
.
Class Times- 9/10

 

Wednesday November 27, 2019 
** 530 Oly/630 CrossFit / 730 Kids cancelled **
.

Part 1 – 5/5/4/4/3 Strict Press
.
Part 2 – for time:
25 Deadlifts (65% Part 1)
20 Push Presses
15 Pull-ups
10 G2OH
15 Pull-ups
20 Push Presses
25 Deadlifts

Tuesday November 26, 2019
.
Part 1 -  For time(20min cap)
50-40-30-20-10 DU’s
25-20-15-10-5 KB Swing @ 53/35
50-40-30-20-10 Ab-mat Sit-up
25-20-15-10-5 Goblet Squats
.
Part 2 – Row 20/15 cal EMOM x 10min

 

Monday November 25, 2019

Part 1

3x10 Back Squat
** use 60-70% **
.
Part 2 - 3rds for time:
20/15/12 cal bike
15 /12TTB/K2C
10 /8 SB Cleans (3/4 bw / 1/2bw
**rest 2min**.

 

Sunday November 24, 2019
Partner WOD- against a running clock:

Min 0-8: Row for max calories (split work as needed)
Then...
Min 8-24: Partners alternate rounds of: 12 DL’s + 9 HC’s + 6 SH2OH (35-115)
Then
Min 24-30: Row for max calories (split work as needed)

Friday November 22, 2019 

Part 1 – 20min amrap
400m Run
21 Push-ups
15 Box Jumps(24/20)
9 Pull-ups
6 HRPU
.

Part 2  - (4) alternating sets of:
a)     Weighted Dips x 4-8 reps
b)     Hanging L-sit x :30-45sec

 

Thursday November 21, 2019

Part 1 – Build to a heavy complex of;
2 Front Squats + 1 Jerk

Part 2 – EMOM x 12min x :30sec max reps
Thrusters (95/65)(65/45)
Cal Assault Bike
Bar Facing Burpees

 Wednesday November 20, 2019 g/m

Part 1 – Build to a challenging Snatch Double
Part 2 – EMOM x 16min x :30sec max reps at each station
Calories RowedWall BallsTTB/K2CSnatches (135/95)(95/65)

 

Tuesday November 19, 2019

Part 1 - For Time:
1000m Row
21 Burpee to 6” target
600m Run
15 Burpee to target
400m Row
9 Burpee to target 

Part 2 – 5-sets of
-  Bent Barbell Row 5x5
-  Hollow Rock Drill x :30sec

    A Shout Out To the Following Individuals...

    Roy Gunther - for placing 6th in the World in the recent Wheel WOD Games. The Wheel WOD Games are the CF Games for adaptive athletes. Athletes do the same workouts as everyone in the CF Open, just appropriately scaled. As you have all witnessed, Roy has undergone an enormous transformation in the 10 months has he been a member at CFSD and his hard work and discipline have paid off with this amazing 6th place finish.

    Dr. Frank- for getting selected to serve as a member of the medical staff at the upcoming WODapalozza competition in Miami. This event is is probably the single biggest sanctional CF competition of the year, in which all the top Athletes compete for prizes and a chance to go to the CF Games finals. Dr. Frank, who is our staff PT, is the Orthopedic Residency Director at Professional Physical Therapy and he will be using his medical skills to assist and treat the Athletes competing.

    Coach Kathy - for achieving her 2nd major Nutrition Certification. Kathy has been a Certified Health Coach with Institute of Integrative Nutrition for many years and is constantly pouring over the latest research to provide the most current information and  best care to her clients. Her dedication to continued education has led her to complete the coursework for and become a Level 1 Nutrition Coach through Precision Nutrition, which recently became the nutrition certification recognized by CrossFit.

    Holiday Schedule

    Wed 11/27 - No 630 CrossFit / No 730 Kids Class
    Th 11/28 (Thanksgiving) - 9a / 10a only
    Fri 11/29 - No 5am
    Tu 12/24 (Xmas Eve) - No 530/630/730p
    Wed 12/25 (Xmas Day) - 830a / 10a
    Tu 12/31 ( NY Eve ) - No 530/630/730p
    Wed 1/1 (NY Day) - 930a / 1030a
    Fri 1/10 - CFSD Holiday Party(7-11p) - No 630p class

    Monday November 18, 2019

    Part 1 – build to a challenging complex of:
    1 Deadlift + 1 Hang Power Clean + 1 SH 2 OH

    Part 2 – against a running clock:
    3 rounds of:
    50 DU’s
    15/12/9  Shoulder to Overhead (95/65)
    **Rest 3min and then 3 rounds of:
    50 DU’s
    15/12/9 Hang Power Clean (115/75)
    **Rest 3min and then 3 rounds of:
    50 DU’s
    15/12/9 Deadlifts (135/95)
    **6 min Time Cap for each round 

    The 2020 Open - A Recap - We have tallied the scores and finished updating the leaderboard. We had roughly 50 athletes participate in some or all of the Open workouts, with many of you having this be your 1st CrossFit Open.  Congratulations to all of you that participated in these tough tests of your fitness and your mental fortitude.  You should all be proud. A special shout out to Franny who placed as the #1 female and #1 overall athlete and Brian who placed as the #1 male.  

    The Open is Over – Now What?.  - The CrossFit Open is not just a test of our fitness, but a celebration of all the hard work and consistent effort we’ve been putting in. The Coaches and I are so proud of the effort you all gave and for the accomplishments that you all made.  The Open is an empowering and humbling experience. It teaches us a lot about ourselves. It highlights our strengths.It exposes our weaknesses.  It is for sure a difficult and challenging 5-weeks, but even so here are a few reasons I feel it is important that we all participate in The Open....

    • the excitement - the anticipation - the dread before each workout...and then the feelings of accomplishment when it is over.
    • the sense of community and camaraderie The Open brought with it and the friendly competition that it brings. Whereas the Open is a serious competition for the elite athletes, it’s meant to be a fun competition for the rest of us. I love seeing you all looking at the leaderboard to see where you stand, but still cheering everyone else on to do better.  That is the positive and nurturing environment we want in our gym.
    • 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.
    • that the Open allows us to test our fitness and abilities year-to-year to see if we’re making progress. Did we rank in a higher percentile than last year? Did we do a workout or a movement Rx this year that we couldn’t before? In CrossFit, we are always training you to get better...if we are not seeing progress, then we need to figure out why and make changes.
    • the Open teaches us that we can do some pretty amazing things. We witnessed many PRs and ‘firsts’ this year. We saw people push themselves harder than they have before in a workout, lifting heavier weights and moving faster than they never thought they could. Having a judge, a scoresheet and a leaderboard helped some of you find a different gear, allowing you to push harder than you thought you could.  If this applies to you, see if you can tap into this newfound intensity and apply a little of it every day into workouts and life...and see what happens.

    Where Do We Go From Here?  I brought up earlier how The Open highlights our strengths and exposes our weaknesses. If I asked you to, I am sure each of you could sit and write a long list of things you wanted to work on following The Open. I imagine many of you would write just one word – ‘Everything’.   And you wouldn’t be wrong. We do need to work at everything, but some things will help more universally than others.  And to understand what I mean, let me share with you how my own 2020 Open went....

    • I ranked in the top 20% of men in my age group in the world – not bad, I guess (but I ranked higher in past years)
    • 20.1 - went ok - slow and steady – burpees could have been faster though
    • 20.2 – went ok – moved at a good pace, but I had to take too many breaks on the TTB and DU’s which slowed me down.
    • 20.3 – not that good. The deadlift weight was lite for me, but the HSPU’s didn’t go well, so I scored badly. Was pretty disappointed.
    • 20.4 – The barbell weights were ok for me, but I don’t usually practice pistol squats, so even though I successfully did some, I probably should have been able to do a lot more/faster and score much higher.
    • 20.5 – WB’s and Rower – easy peasy – Muscle-ups – not so much – got a few, but needed to get a lot more than a few to score well in this workout.

     So, what were my strengths and weaknesses here?

    My Strengths - I felt I generally did well in managing the workouts, pacing myself and making use of good technique to get the most out of my body. 

    My Weaknesses - I felt my body held me back from doing much better. I need to work on moving better.  I need to be more mobile/flexible and I need to weigh less.  A burpee, a toes-to-bar, DU’s, HSPU’s, a Clean, a Squat – all totally different movements – what they have in common - all require someone to move with flexibility and with fluidity.

    Why am I sharing this with you, because I think the same ‘weaknesses’ that I have to work on, are pretty much the same things that you all need to work on.  You can work on getting stronger and having more stamina, but if you have extra body mass and you don’t move well, then strength and stamina will be wasted. With this in mind – in the near future our focus will be adding more mobility to our training and for us to help you all focus on making nutrition and rest a bigger priority in your life, so that you can lose any excess weight that you are holding onto.

    One Final Thought – Even though you all just finished a 5-week competition, I imagine most of you don’t consider yourself an ‘athlete’.  Most of you come to CFSD to become fitter, healthier and happier...you are 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.  Being an athlete is 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/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.... 

     

    Saturday November 16,  2019

    Part 1 – 12min amrap:
    50’ DB Walking Lunges (35/25)(25/15)(15/10)
    8 DB Power Cleans 
    50’ Wtd Bear Crawl
    8 DB Push Presses
    .
    Part 2 – In teams of 3:
    Max Cal Assault Bike in 7min

     

    Friday  November 15, 2019 

    Part 1 – Build to a heavy 2-rep Bench Press

    Part 2 – E5MOM x 20min (4 sets)
    Run/Row x  400/300 Meters
    Max Unbroken Reps Bench Press (50% Part 1 heaviest)

    Thursday November 14, 2019
    .
    Part 1 – 3-4 rds for quality:
    a) 3-4 Rope Climbs
    b) 2-3 Wall Walks
    c) L-sit x :30-45sec
    .
    Part 2 –in 8min -  2,2,2 – 4,4,4 - etc
    L-sit Press (35/25)
    Renegade Row
    Weighted Crunch

    Wednesday November 13, 2019 

    Part 1 – Build to a Hang Power Clean and Power Snatch for Part 2

    Part 2 – 5rds for time:
    5 Hang Power Cleans (M 75/95/115/125/135)(W 55/75/85/95/105)
    5 Burpee Box Jumps (24/20)
    5 Power Snatches
    5 Burpee Box Jumps
    ** add weight each round or in rds. 1/3/5

    Tuesday November 12, 2019 

    Part 1 – 5 x 3 Back Squats

    Part 2 Rower Stroke Rare Practice

    2min @ 2k pace @ 20/24/22/26

    **Rest & Repeat @ 2k-:08 pace.

    Monday November 11, 2019

    .
    Part 1 – Veteran's Day Hero WOD -  ‘Armistice’
    11 minute amrap:
    11 Power Cleans (135/95)(50-60% 1-rm)
    11 Burpees Over the Bar
    19 Deadlifts
    18 Pull-Ups (scale to Jumping/Ring Rows)
    .
    Part 2 – 5 x 250/200mm Sprints
    *** 1min rest in between each***

     

    Sunday November 10, 2019
    CrossFit Partner WOD - 9am
    20.5 - 930am

    Partner Deck of Cards Workout – partners alternate pulling a card and perform that number of reps. (Ace = 1, Face Card = 10)
    Heart – Hang Clean + Jerk (75/55)
    Diamond – Calories Assault Bike
    Spade – Front or Back Squat
    Club – HRPU + Hollow Rock

     

    Saturday November 9, 2019 

    Part 1 – 4rds of Tabata (increase weight each round)
    KB SA Front Rack Press (right)
    KB SA Front Rack Squats (right)
    KB Swings
    KB SA Front Rack Press (left)
    KB SA Front Rack Squats (left
    KB Swings 


    Part 2  9min amrap
    30 DU’s
    20 Ab-mat Situps
    10 Overhead Squats (50% 1rm)

     

    20.5 Tips and Strategies

    First - What kind of Athlete are you...?

    A) I can’t do Muscle Ups/Pull-ups
    Ok - so you're still working on gymnastics. If you're reading this and have zero ring muscle ups/CTB pull-ups, here's what I would recommend.

    • Sprint through alternating sets of Row/WB’s into as few sets as possible with minimal resting to get the best tiebreak time possible.
    • With the rest of your time, attempt to get your first RMU, C2B, or Chin over the bar pull-up( unless it will be unsafe for you - ask a Coach)
    B) I MIGHT be able to get a Muscle Up or Two... - If you're one of those athletes who are RIGHT one the edge of getting your first MU/PU or maybe you've managed to get just a few in the past.... here's what I would recommend:
    • At the beginning of the workout - while you're still fresh - use 3-5 minutes to attempt the gymnastics portion.
    • After those first few minutes, move to the rowing and wall balls QUICKLY.
    • Reminder: The rowing and wall balls completion time is your tie break score - getting these 200 reps done is still crucial.

    C) MU’s/PU’s are pretty doable for you

    Already comfortable with MU’s/PU’s? Fantastic. The key is then deciding how many reps per round you can MAINTAIN, and break the movements up into even sets.
    • Ask yourself, what are the fewest number of sets that I can do without them getting too difficult?
    • Break it up into rounds that you're comfortable with.
    • Don't waste time standing around. 
    • Consider doing the work in the order of MU’s, WB’s, Rower so that your shoulders get a break from the WB’s before attempting more MU’s
    For example:
    • 8 Rounds For Time: 5 MU’s/PU’s, 15 wall balls , 10 cal row,
    • 4 Rounds For Time: 10 MU’s/PU’s, 30 wall balls, 20 cal row
    Muscle Ups/Pull-ups
    • Quick singles are perfectly fine if you need to go this route
    • Stay tight – use your hips, not your arms.

    Wall Balls

    • Use a clearing stroke with your arms
    • Don't leave your arms up the entire time
    • Pop the hips at the bottom/top to make the ball move higher
    • Target a specific spot on the wall and hit it consistently
    Rowing
    • Have the damper set on 5-7
    • Have the straps set so that you can easily get in and out
    • Stay smooth and steady - do not frantically pull and yank

    Jumping Pull-ups

    If you're a masters athlete hitting this workout scaled, depending on your age range, you may move to jumping chest to bar pull-ups. A key here is to use your legs. If you use your arms only, you'll be much less efficient. 
     
    Warm-up
    • 1min each: Row(2k pace / easy) + Push-up w/Shoulder taps + DD/Cobra + Squat Stretch
    • :30sec row(2K - :03) + Sqt w/pulse (x10)
    • :30sec row(2K - :06) + squat w/MB (x10)
    • :30sec row(2K - :09) + WB’s (x10)
    • :30sec row(2K - :12) +
    **For those with PU’s(add the following):
    • 5each: Scap Pull-ups + Strict Pull-ups + Kipping Swings + Pull-ups + CTB Pull-ups
    **For those with MU’s (add the following):
    • 5 each: Scap Pull-ups + Swings + Rings to hips + Ring Dips + MU’s

    Friday November 8, 2019 
    E10MOM x 30min
    15/12 Deadlifts  (225/155)(50-60% 1rm)
    12/10 Box Jumps (24/20)(20/16)
    10/8 Lateral Burpee Over Bar
    12/10 Box Jumps
    15/12 Deadlifts

     

    Join Us For the the Live 20.5 Announcement Thursday night at 730pm.
    The Athletes that will be doing 20.5 will be: Jeff N, Sarah, Brian and Fran.  We hope that you all come to cheer them on!  
      Thursday November 7, 2019
      .
      Part 1 – EMOM x 16min x :30sec max reps
      a) Strict Press @ 65% 1-rm
      b) Hang Power Clean 
      c) Wall Balls 
      d) Dips
      .
      Part 2 - 2rds for max reps:
      2min calories on Assault Bike
      2min of Kettlebell Swings (53/44)(44/35)
      2min of Strict K2C
      2min of Kettlebell Swings
      2min calories on Assault Bike 

      .

       

      Wednesday November 6, 2019 

      Against a running clock:
      A) For time:
      Row 1000 Meters
      50 Thrusters (45/35)
      30 Pull-Ups
      **Rest = Work**
      B) For time:
      Row 1000 Meters
      25 Thrusters (95/65)
      10 Bar Muscle-ups or 15 Chest-to-Bar Pull-Ups

      Tuesday November 5, 2019

      Part 1 – Perform 4rds. - increase weight each round if possible
      a) Split Squats x 6-10/side
      b) SA DB Row x 8-12/side

      Part  2- 5rds for time (12min cap)
      5 Devil Presses (35/25)
      10 Lunges
      200m Sprint

       

      Monday November 4, 2019

      Part 1 – Alternate between sets of:

      1. 5x5 Box Squats(start at 40% and build)
      2. 5x5 Bent Bar Row(start at 30% 1rm DL and build)

      Part 2 - :20sec work/rest x 8min

      Assault Bike Sprint
      HRPU
      Hollow Hold/Rock/Crunch

      Sunday November 3, 2019

      Partner WOD
      a) 5min Max Calories Row

      b) 20 amrap (partners alternate complete rounds)
      30 Weighted Rope Jumps 
      20 Box Dips
      10 Deadlifts (135/95)

      c) 5min max Calorie Row

       

      Saturday November 2, 2019

      Part 1 –3rds for time:
      Run 400m
      15 Burpee Over Bar
      15 SDHP (95/65)
      15 Thrusters
      Rest 1 minute
      Run 400m
      12 Burpee Over Bar
      12 SDHP
      12 Thrusters
      Rest 1min
      9 Burpee Over Bar
      9 SDHP
      9 Thrusters
      .
      Part 2 – 3rds for quality:
      • Isometric Pull-up Hold x :30-45sec
      • GHD Hip Extensions x12rep
      • Wtd Hollow Rocks / Holds x :30sec

      20.4 Strategies, Tips & Warm-up

      This is another long WOD, composed of an easier portion that will allow everyone to participate, followed by a more challenging portion for more competitive athletes. At the end of the day, this workout is long enough that you're going to eventually get to a barbell or the pistols that stop you, so the key here is to try to conserve your energy enough to still be able to execute on the reps that are heavy for you. 

      For time: Time cap: 20 minutes

      30 box jumps or step-ups
      15 clean and jerks, 65 | 95 lb.
      30 box jumps or step-ups
      15 clean and jerks, 85 | 135 lb.
      30 box jumps or step-ups
      10 clean and jerks, 115 | 185 lb.
      30 single-leg squats or MB Step-ups
      10 clean and jerks, 145 | 225 lb.
      30 single-leg squats or MB Step-ups
      5 clean and jerks, 175 | 275 lb.
      30 single-leg squats or MB Step-ups
      5 clean and jerks, 205 | 315 lb
      20-in. box 24-in. box

       
      Rx or Scaled? - If you can do the step-ups to the required height and safely C&J the 1st Rx weight for all 15 reps...you can choose to do Rx.  If you cannot, you need to do scaled. Also, if you cannot do the 2nd Rx weight and are not interested in your 'score,' you should consider doing scaled.

      Box Jumps/Step-ups - Step-ups are allowed for everyone here (even Rx Athletes), so for the vast majority of our athletes, I recommend stepping up and stepping down. These box jumps are a lot of volume and most folks are going to want to start this workout going really fast with this movement. Big mistake! As in any long WOD, you need to start out with a pace that will feel too slow because you have twenty minutes of work to accomplish.  Don’t waste the energy on jumping. You do not need to alternate legs here, though it might be a good idea to do some leading with the right and some leading with the left for balance. Avoid shuffle steps, which wastes time/energy. Think right/left/right/left to get into a cadence while performing these. Use your arms / core for momentum to save your legs.  **Note - Don't put your hands on your legs - this is a no rep.

      Clean & Jerks - You have a few different options for cleans (power, squat) and jerks (push, split). I'm going to recommend you adjust by weight and comfort-level with the movement.  At the lighter weight bars, stick with power cleans into a quick push jerk. For most of you, sets of 3-5 will be perfect, but don’t hesitate to do singles with a quick reset. I also recommend that you use strict form, and at least make an attempt to jerk the weight overhead. Try not to muscle clean and press the weight, even if you feel ok to do so. The fastest method here requires that you stick to correct technique.  As the barbell starts to get heavier, try switching to a split jerk if that's easier for you.  For the heaviest barbells, use whatever technique(s) give you the best shot of getting that bar locked out overhead. Singles on the C&K's is going to be smart here...and make sure that you're using a hook grip.
       
      Pistols (Rx Athletes) - This is the first pistols that have ever been in an Open workout.  I thought we might see them, but I'm still a little surprised as they are difficult to judge. If you’ve never done a pistol before - try the step-in technique. Start from standing, and then take a step into the leg that you're doing the 1-legged squat on.  On the way down, keep your knee forward and try to lay on your thigh, leaning forward as much as possible as this will help keep your heel down.  Don’t dive bomb the bottom of this move or you run the risk of damaging your knees. Go down smooth and steady with a tight core and explode up. Consider trying to grab the foot that you're not squatting on to help keep balance. A good rep is hip below knee at the bottom w/o the other foot/hand touching the floor standing to a full lockout. Athlete must alternate legs.

      Med-Ball Step-ups (Scaled & Masters Athletes) - If you're doing this workout scaled - or you're a masters athlete 55+, you have med ball step-ups programmed instead of pistols.  The technique that I'm advising for the med ball step-ups is to either hold the ball on your shoulder and swing the other arm for momentum or hold the ball fully on your back - just not in front of you. 

      Gear – using your accessories wisely can make this workout go much better.
      • Wear your lifting shoes...they will make the C&J’s and the Pistols/Step-ups much easier.
      • If you get wear on your thumbs during C&J’s – tape your thumbs ahead of time or wear Nubs(thumb sleeves). There is tape in the medicine cabinet at the gym and we sell Nubs.
      • Wear your lifting belt when the C&J’s get heavy
      • Wear knee sleeves if you feel they will support you in the squat cleans/step-ups/pistols
      Warm-up (15-20min)
      Everyone start with...
      • 2min Row (easy) + 1min each Banded DL/Row and Pull-aparts
      • Empty/Lite Bar (6-8 reps each)
                  -  Power Clean (from floor or below knee)
                  -  Front Squat
                  -  Strict Press + Push Jerk + Split Jerk (if you have that technique)
       
      Then proceed with 3-4 rounds of the following prepping for the 1st 3 C&J weights.
      • :30sec Row (start easy and add a little more intensity every round)
      • (Rx Open Athletes) – 4 step-ups + 4 Lateral Step-ups(side step-ups)
      • (Scaled/55+ Athletes) - 3 step-ups/ leg
      • 3-4 C&J’s (at 1st/2nd/3rd weights) 
      Athletes that think they will get past the 3rd round should proceed with :
      • (Rx) – 6 Alternating Pistols – (Scaled/55+ Athletes) – 6 MB Step-ups
      • 1-2 C&J’s at each weight you think you’ll get to.

       

      Friday November 1, 2019

      Part 1
      -
      For time:
      50 DU’s
      20 Alt SADS 
      400/300m Row
      20 Alt SADS 
      50 DU’s 
      ** rest 4min and repeat **

      Part 2 
      – 4rds for quality:
      50m per side - Farmer Walk / Waiters Carry (ahap)
      Rest 1min
      GHD Sit-ups x 15
      Rest 1min
      1min air-bike

      Thursday October 31, 2019

      Part 1 –Build to a heavy Power Clean + Front Squat + Hang Power Clean + Front Squat

      Part 2- 10:31sec amrap
      10 Power Cleans (135/95)(60% Part 1)
      31 Wall Balls (20/14)

      Wednesday October 30, 2019

      Part 1 – E2MOM x 20min - alt a/b
      a) Strict Pull-ups* x 3-6 reps
      b) Snatch** x 5/4/3/2/1
      * Scale accordingly Weighted/Banded
      ** Start at 50% and build in weight each set
       
      Part 2 – For time:
      8->1 Snatch (50%)
      1->8 Pull-ups

      Tuesday October 29, 2019

      Part 1 – Hero WOD ‘Jack’ - AMRAP in 20 minutes
      10 Push Presses (115/85)(50-60% 1rm)
      10 Kettlebell Swings (53/35)
      10 Box Jumps (24/20)

      Part 2 – 6 x 250/200m Row
      ** 1min rest between each or partner perform as you go/I go**

      Monday October 28, 2019

      Part 1 – 10/8/7/6/5 Pause Bench Press
      ** perform 10 horizontal pull-ups after each set **.

      Part 2 – 15min amrap
      Run 250/200m
      1min max burpees
      Run 250/200m
      1min max pull-ups

      New Additions to the Class Schedule

      To accommodate your busy schedules, we are happy to announce that we have added 6 more classes times to the schedule:
      Tuesday & Thursday at 6am
      Tuesday & Thursday at 9am
      Thursday at 730pm
      Wednesday's at 530pm ( we will still offer Oly/Gymnastics at this time as well)

      ** These new classes start as of Monday October 28th**

      Additionally workouts on Tuesdays, Fridays and Saturdays will be dedicated to Powerlifting movements(squatting/deadlifting/pressing), high-intensity strength training and cardio/endurance movements. This is meant to help new members and current members that normally have to heavily modify the high skill Olympic Lifting and Gymnastics movements have a schedule of classes they can follow without modification. With that being said - the intensity of these classes will be the same as any other class and as always -and when possible you should be trying to work on all the movements and workouts on these days will often have options for the higher level Athlete to scale up the workload.

      Sunday October 27, 2019
      Part 1 - alt with a partner a/b/a/b. Rest 3min between sets:
      a) 3min amrap of:
      :20sec max calories air bike
      10 KB Swings (26-53#)

      b) 3min amrap of:
      5 DB Squat, Clean & Press (12-40#)
      10 Renegade Rows

       

      Saturday October 26, 2019 W-G
      Perform 3 rounds with 3min rest between rounds:
      Against a 5min clock:
      20/16 Wall Balls
      20/16 Alt SADS(50/35)
      20/16 Alt Wtd. Step-ups(24/20)
      Max cal Row in remaining time…

       

      20.3 Tips and Strategies

      Break Up the Reps – Don’t try and power through this as fast as possible. You should partition the reps to allow your body a chance to recover. Less is more in this workout.
      No Failed Reps on HSPU’s – You do not want to get fatigued too early and start failing reps, so be smart and pace yourself. Concentrate on keeping your tripod positioning and keeping your core and butt tight. You should be kipping not doing strict if you have that skill. And make sure to get full extension at the top each time to avoid a no rep.
      Don’t Go Unbroken on the Deadlifts – Do not attempt this workout by going unbroken on the deadlifts, you should really break them up. They should be broken up in consistent sets that are sustainable for you and can be done in a quick concise manner. Concentrate on keeping the bar close to the body to save your lower back.  When you get to the heavier barbell, be ready to really dig in, as it will feel heavier than you will expect.
      Know Your Capabilities –  Knowing your own capabilities is critical to your success here. If you know you will have trouble meeting the standard for the handstand push-ups you need to save your energy to make sure you will miss as few reps as possible. Conversely, if you know you will have trouble on the deadlifts, you should break up the reps in a way that prevents you from blowing out your low back and allows you to continue.
      Warm-Up Well – Spend more time than usual in your warm-up when preparing for 18.4 as it is a burdening workout.  

      1. 250m Stiff-Legged Row + 250m Row
      2. Lunge w/ Twist x12
      3. 5x Down Dog/Closed Grip Push-up/Cobra/Closed Grip Push-up
      4. Bar Good Mornings x12
      5. Deadlift 5/5/4/4/3 - warm-up weights are below - underlined denotes the 1st rd and 2nd rd weight – Parentheses shows the layout of the weights on the bar.
      6. Pick one of the following:
      • Rx - Handstand Hold x :20sec + 2-3 Negatives into Pause Tuck Hold + 3-5 HSPU
      • 55+Rx -  6x Press + 6x Push Press (45/35) + 5xPush Press (75/55) + 3 PP (95/65)
      • Scaled/55+ Scaled - Bear Crawl x 50m

      Rx Men - 135/185/225/275/315  (45-45-45-bar-45-45-45)
      Rx Women - 85/125/155/185/205  (25-15-45-bar-45-15-25)
      Scaled Men – 65/95/135/155/185 (25-45-bar-45-25)
      Scaled Women – 65/95/115/135 (25-25-bar-25-25)
      55+ Rx Men – 95/135/185/235/255 (35-25-45-bar-45-25-35)
      55+ Rx Women – 55/85/125/145/165 (10-10-45-bar-45-10-10)
      55+ Scaled Men – 65/95/115/135/155 ( 10-10-10-25-bar-25-10-10-10)
      55+ Scaled Women – 55/80/95/105 (2.5-5-15-bar -15-5-2.5)(10-10-5-15-bar-15-5-10-10)

      Friday October 25, 2019

      .
      Part 1 – 3x10-Back Squats
      .
      Part 2 – for time:
      20 calories Assault Bike
      30 Ab-mat Sit-ups
      1min plank hold
      30 Ab-mat Sit-ups
      20 calories Assault Bike

      Thursday October 24, 2019

      Part 1 – Mini-Murph (cap 20min)
      Run 800m
      10 min ‘Cindy’
      Run 800m

      Part 2 – E3MOM x 15min – 100m Sled Push (ahap)

      Wednesday October 23, 2019

      .
      Part 1 – 2k Row Test Row
      .
      Part 2 – for time: 
      21/15/9 Box Jumps (24/20)
      18/12/6 Clean & Jerks (115/75)

      Tuesday October 22, 2019 MW
      .
      Part 1– 5/5/4/4/3 Sumo Deadlifts
       .
      Part 2 - 12min amrap
      5 Deadlifts (60% Part 1)
      7 Burpees
      9 Wall Balls
      .

      Monday October 21, 2019
      .
      Part 1 – 5x3 - Pause OHS
      .
      Part 2 – for time:
      Run 400m
      Followed by...
      21/15/9
      OHS (95/65)(65% Part 1)
      Hollow Rocks
      Followed by...
      400m Run
      .

      Sunday October 20, 2019

      9am - Sunday Funday
      930a / 1030a (if needed) - 20.2


      FGB format – partners alternate a full minute at each station...
      Goblet Squat (44/30)(35/26)(26/18)
      Plate to OH (35/25)(25/15)
      KBS
      Ab-mat Sit-ups
      Burpee onto Plate

      20.2 Tips

      Just like in 20.1 -  do not come out of the gates too fast.  Slow is smooth, smooth is fast.  If you rush too much, or fatigue to a point where you can't physically keep moving...you're going to waste a ton of time.  20min is a long time, so the goal here should be all about continuing to accumulate reps, even if they're not fast. Just keep moving - slow, smooth, and methodical. Stay in the zone. Towards the end, if you have gas in the tank, definitely ramp it up for a final push.

      Rx or Scaled? - Many of you are limited in this workout to doing scaled if you can't manage the Thruster weight or do TTB/DU's. If you can handle all 3 well - you can do Rx - if any movement is lacking though, you will need to scale the whole thing.

      DB Thrusters - these may be heavy for some of you- but try to go unbroken. It's only 4 reps, so putting the weights down is a waste of energy and time. If they're not heavy drop into each rep. If they are heavy - pause and reset at the top of each.

      TTB/K2C - unless stringing large sets are super easy for you - consider doing singles here.  This is a long workout and this may save you a lot of energy. Consider hand protection like wraps or WOD-&-Done if you're hands tend to get worn.

      DU's/SU's - try to remain relaxed here and breath. Stay upright and vertical w/ Shoulders down and eyes forward.  Going unbroken here will save alot of time and frustration.

      20.2 Warm-up
      10x Leg Swings/Hip Circles/Calf Raises
      10x Pass-throughs / OHS w/ pause at bottom 
      :30sec Jump Rope
      3-sets of: 5 DB Presses + 4 Front Squats + 3 Thrusters (increase wt. each set)
      10x Kipping Swings + 6 K2C/TTB
      2-3 sets of: 3 Thrusters + 3TTB/K2C + 12 DU's/SU's

       

      Friday October 18, 2019
      .
      Part 1 – For time (14min cap)
      10- > 1 S2OH (115/75)
      10 KB Swings (53/35)
      1 -> 10 Box jumps (24/20) 
      .
      Part 2: 3 rds for quality:

      1. Ring Dip Support
      2. GHD Hip Extensions
      .

      Thursday October 17, 2019 M-G

      .
      Part 1 – for max meters
      Row 1min/Rest 1min
      Row 2min/Rest 2min
      Row 3min/Rest 3min
      Row 4min/Rest 4min
      Row 3min/Rest 3min
      Row 2min/Rest 2min
      Row 1min

      .

      Part 2 – 3-4 rounds for quality
      • Bottom of the Push up rings Hold x 20-30sec
      • GHD sit-ups x 15 reps

      .

      Wednedsay October 16, 2019 

      .
      Part 1 - Four sets for max weight – no dropping the barbell until the set is completed...
      Deadlift x 9 reps
      Front Squat x 6 reps
      Shoulder to Overhead x 3 reps
      Rest 3 minutes in between sets
      .
      Part 2 – 8min amrap
      30 DU’s
      10 Hang Power Cleans (115/75)(60% Part 1)

       .

      Wedendsay October 16, 2019

      Four sets for max weight – no dropping the barbell until the set is completed
      Deadlift x 9 reps
      Front Squat x 6 reps
      Shoulder to Overhead x 3 reps
      Rest 3 minutes in between sets

      .

      Part 2 – 8min amrap

      30 DU’s

      10 Hang Power Cleans (115/75)(60% Part 1)

      Wedendsay October 16, 2019

      Four sets for max weight – no dropping the barbell until the set is completed
      Deadlift x 9 reps
      Front Squat x 6 reps
      Shoulder to Overhead x 3 reps
      Rest 3 minutes in between sets

      .

      Part 2 – 8min amrap

      30 DU’s

      10 Hang Power Cleans (115/75)(60% Part 1)

      Wedendsay October 16, 2019

      Four sets for max weight – no dropping the barbell until the set is completed
      Deadlift x 9 reps
      Front Squat x 6 reps
      Shoulder to Overhead x 3 reps
      Rest 3 minutes in between sets

      .

      Part 2 – 8min amrap

      30 DU’s

      10 Hang Power Cleans (115/75)(60% Part 1)

       

      Tuesday October 15, 2019

      Part 1 - 4rds (rest as needed)

      a) 3-5 negative pull-ups
      b) 100’ Farmers Walk(ahap) x 50m
      c) Nose to the Wall Handstand x30-60sec.

      Part 2- Every minute, on the minute, for 15minutes (5sets of each):
      Minute 1 – 15/12 Wall Balls (25/20)
      Minute 2 – 15/12 Kettlebell Swings (heavy)
      Minute 3 – 15/12 Hollow Rocks

      .

      Monday October 14th, 2019
      .
      Part 1 - 3rds for time:
      400m Run
      20 Deadlifts (225/155)(50-60% 1rm)
      10 Sandbag Over Shoulder
      ** Rest 2min after each round**

       

      Open 20.1 Quick Tips:

      The Barbell

      • Do what you can to stay unbroken on the barbell. Snatches are going to be more taxing, so if your 1-rep max isn’t at least 50% heavier than the weight, you should stick with clean & jerks instead.

      • If the weight is heavy consider breaking up reps each round to 4+4 or 3+3+2. Consider starting with power snatches, and then switching to clean & jerks when you start to slow down.

      • When doing the clean and jerk - you should focus on allowing the barbell to spend minimal time on your shoulders. Catch it in a partial dip, and then immediately go overhead with it. 

      • If you’re going to drop the bar often, find plates that bounce the least amount possible, so that you aren't chasing your barbell all over the gym. 

      The Burpees

      • Make sure tominimize the transition between ground-to-overhead and burpees and hold a smooth and steady pace that allows you to finish all 10 reps without resting. 

      • Most of you should step down and step up from burpees. Jumping won’t make you much faster but will make you much more fatigued.  When it comes to burpees, it's going to be all about your rhythm and breathing. Try to stay consistent.

      Mindset

      • The goal in this workout is to keep HR under control without overextending on neither of the movements.Avoid the mistake of starting off too quickly and then trailing off when you run out of gas. You should go into this planning to maintain the same pace all the way through.  Stay smooth and steady for the first 10-12 minutes and be ready to push those final minutes.

      • At the end of the day, this workout is going to come down to how deep you're willing to go into the pain cave...so be ready to enter that cave

      Warm-up – you will only have around 8-10 minutes to warm-up, so be efficient and quick when following this plan...

      • 1min - Pass Through and OHS + 1min Down Dog / Cobra + 5 Burpees

      • With an Empty Bar – 5 Presses / Push Presses / Hang Power Cleans / Hang Power Snatches (if you are only doing cleans you can skip the snatches)

      • With approx. 2/3 of the workout weight do 5 Power Snatches and 5 Clean+Jerks

      • Do 4 Burpee over bar

      • With the Workout weight – 4 Power Snatches and 4 Clean+Jerks

       Sunday October 13th, 2019

      Partner WOD - alternate set with a partner for 30min.

      250m Run                                                              
      20 DB Step-overs (40/30)
      20 DB Push Press 
      20 Box Dips 
      40 Weighted Rope Jumps

       

      Saturday October 122019

      Part 1 – 7-7-7-7 (increase weight each set)

      1. Bent Bar Row
      2. Barbell Glute Hip Bridges
      3. Floor Bench Wipers

      Part 2 - For max reps:
      Min 0-3: Max Wall Balls
      Min 4-7: Max Cal Rower
      Min 8-10: Max Wall Balls
      Min 11-13: Max Cal Rower

      .

      ** Heat times for 20.1 will be Friday/Monday at 6pm and Sunday at 930am**

      • Each Athlete will be expected to judge another Athlete in addition to doing the workout themselves.
      • There will be a sign-up sheet at the gym for Sunday heat times, as there will be multiple heats. Monday and Friday will be first come first serve. 
      • If you need additional scaling to the Rx/Scaled options - please see Coach Jeff
      • You ay register for the 2020 Open until 8pm Monday night.

      Friday October 11, 2019
      .
      Part 1 - 5x5 Seated Box Jumps
      .
      Part 2 - 3rds for time:
      10 Alternating SADS (50/35)(35/20)
      10 DB Overhead Walking Lunges (Rt.)
      10 Alternating SADS
      10 DB Overhead Walking Lunges (Lt.)
      ** scaled may lunge in front rack**

      .

      The CF Open Start Tomorrow  - everyone should come to the gym at 730 to watch the announcement and cheer on Patrick, Matt K, Sylvie and Tracey as they will be doing the workout right after the announcement. There will be food and refreshments for everyone...

      • If you haven't registered yet - do so at open.crossfit.com and pick CFSD as your home affiliate. If you choose not to register, you can still do the workouts
      • Workouts are announced Thurdays at 8pm and you have until Monday at 8pm to do the workout and report your score.
      • There will be a sheet at the gym for everyone to sign-up for heats. The primary time we offer the workout each week will be 930am on Sunday. We will also offer heat times Friday and Monday at 6pm and if needed other times can be arranged with Coach Jeff.  
      • This is a fun and exciting way to challenge yourself and to support and support and encourage everyone else, so I hope all CFSD members choose to participate.

      .

      Thursday October 10, 2019
      .
      Part 1 - Closed-Grip Bench Press - build to a heavy 8-rep weight and then perform one set regular Bench Press for max reps.
      .
      Part 2 - In 3min complete:
      15/10 Assault Bike 
      15 KB Swings (heavy)
      max Ring Dips in remaining time
      **Rest 3min and repeat**
      max unbroken Ring Dips
      15 KB Swings
      Max Calories on Bike in remains time

      .

      Wednesday October 9, 2019
      .
      Part 1- EMOM x :30sec max reps  x 16min
      DB Hang Squat Clean (35/25)(20/15)
      TTB/K2C
      DB Thrusters
      CTB Pull-ups
       .
      Part 2 – 4 x 500m Row
      **1min rest between each row**
      **aim for consistent pace on all 4 rows**

       

      Tuesday October 8, 2019
      .
      Part 1 – 5/5/4/4/3 Deadlift (build to Part 2 wt.)
      .
      Part 2 – CF Open 18.4  (9min cap)   (modified rep scheme)
      Diane
      15/12/9  reps of:
      Deadlifts, (225/155)(135/95)
      HSPU
      Then,
      12/9/6  reps of:
      Deadlifts, (315/205)(185/135)
      50-ft. handstand walk after each set / Bear Crawl

      Part 3  - Tabata x 8min
      Alt sets of DU’s / Burpees

      .

      Monday October 7, 2019
      .
      CFSD Baseline #2 - Against a 29min clock:
      .
      Min 0-12: Run 1mile and then in the remaining time complete max meters on the Rower
      **Score is total meters**
      .
      Min 17-29 – amrap of:
      6 Strict Pull-ups
      12 HRPU
      18 Abmat Sit-ups
      24 Air Squats

      .
      Sunday October 6, 2019
      .
      For 30min alternate sets with a partner. Goal is 3rds each.
      1 DT complex + 250m Run
      1 DT complex + 24/18 Wall Balls 
      ** DT = 12DL/9HC/6S2OH**

      .

      Saturday October 5, 2019
      .
      7min amrap of:
      7 DB G2OH (35/25)
      7 DB Thrusters
      14 HRPU
      **Rest 3min**
      5 min amrap of:
      5 DB G2OH (35/25)
      5 DB Thrusters
      10 HRPU
      **rest 2min
      3min amrap of:
      3 DB G2OH (35/25)
      3 DB Thrusters
      6 HRPU
      .
      Friday October 4, 2019
      .
      Part 1:  5 sets- Power clean + Front Squat + Squat Clean
      **work up to the weight in Part 2 or slightly heavier**
      .
      Part 2 - ‘BURPEE CHIPPER’ - against a 20min clock
      10 Squat Cleans (135/95)
      20 TTB / K2C
      30 Box Jumps/Step-ups(24/20)(20/16)
      40 KB Swings (44/35)(35/18)
      50 Sit-ups
      40 KB Swings (44/35)(35/26)
      30 Box Jumps
      20 TTB
      10 Squat Cleans
      *Rx – do 3 Burpees every minute on the minute up the ladder
      *Scaled - do 1-2 Burpees every minute on the minute up the ladder

      .

      Thursday October 3, 2019

      Part 1 – 3-3-3-3-3 Deadlift
      **build to a max 3-rep weight – touch + go allowed**
      .
      Part 2 – For time:
      400m Row Buy-in
      Then...3rds of:
      15 Deadlifts (185/135)(50% Part 1)
      50 DU’s
      Then...
      400m Row Cash-out
      .
      Wednesday October 2, 2019
      .
      Part  1 – 5 x 3 Tempo Front Squats (33X3)**start at 50% and slowly build if good form allows**
      .
      Part 2 – 3rds x E3MOM x 1min max calories on the Assault Bike **score is the total calories in 3 rounds**

      .

      Tuesday October 1, 2019
      .

      Part 1– 13min amrap

      Run 400m
      21 KBS 53/35)(35/26)
      12 pull-ups

      .

      Part 2-  3 sets of:

      1. SA DB Row x 8-10/arm
      2. Weighted dips x 6-12
      3. GHD Sit-ups x 15-20

       

      Mastering the Pull-Up - While the pull-up doesn’t seem like it should be that hard to do, it’s one of the most difficult exercises for many people, so I came up with this short list of the reasons why you might be having trouble getting better at them and ways to improve....

      • You’re too heavy. If you’re having trouble with body weight movements like pull-ups, the first thing to assess is your bodyweight. If you your performance isn’t where you want it, and you have excess fat to lose, commit to getting your nutrition in order, so you can drop the weight.  Though putting on muscle and getting stronger will help, they are a slow process that take months and years, whereas losing that unneeded bodyfat will quickly make a massive difference in your body weight movements.   Need help with your nutrition? We can help with that.
      • Your grip strength isn’t up to par. - If you come from a sedentary background – i.e. you don’t play sports, work a physically demanding job, or get a lot of activity in general – chances are your grip isn’t anything to write home about.  If your grip strength isn’t sufficient to hold your body weight, there’s only a slim chance that you’ll be able to do a pull-up.  To improve your grip strength, perform exercises that involve static contractionsof the hands, forearms, shoulders and upper backsuch as hanging from the pull-up bar, carrying heavy dumbbells or loading up a barbell. Try to hold on for 30-60sec or more. You can also use a grip trainer (we have them in the gym). Building grip strength is hard, so don’t bite off more weight than you can chew; start off light and go for endurance.
      • Your back needs to get stronger.  - This may seem like a no brainer.  Pull-ups are one of the best ways to develop back strength, but the fact of the matter is that if you can’t do them or only can do a few  gassed, you should add some upper body pulling movements into your back workout to ensure that you’re getting stronger each week.  Try adding these exercises for 3 sets of 10 repetitions each to your normal workouts:
          • Negatives have tremendous carryover to the pull-up.  Stand on something or jump up to the bar and get yourself in the top position of a pull-up.  Lower yourself in a controlled fashion until your arms are fully extended, then get right back up there and keep going until you’re done with your set!
          • Single-arm dumbbell rows are great because they offer freedom of movement and an increased range of motion.  Support your body with one arm by leaning on a bench and explosively pull the dumbbell back like you’re trying to elbow someone in the gut.
          • Ring Rows are a go-to pull for building strength in your entire back and core because they get you working with your body weight and can be easily modified as you progress.  When you can do large sets with your feet on the floor, elevate your feet on a box to get stronger.
          • Your form needs work / You don’t stay tight. If you can’t maintain a good hollow body position throughout the pull-up, you have what we call an energy leak.  What this means is that instead of using your entire body to accelerate you upward, you’re relying on whatever muscles will do the work – usually that means your shoulders and arms (that’s bad.) Everything should stay tight when you pull; point your toes, lock your legs, squeeze your glutes, pack your neck, tuck your chin, take a big breath, and squeeze your core out as you pull your upper chest to the bar with a vice grip around the handles.  Don’t loosen up until you’re done with the set!  Sounds uncomfortable?  It should be.
          • You aren’t practicing often enough. – You are what your repeatedly do.  if you only work on pull-ups once and a while, you won’t have the volume to get better. Do some everyday. Focusing on small sets and good form to get stronger and become more consistent. If you already have pull-ups but have trouble stringing them, you’re likely using an inefficient movement pattern.  It’s much more difficult to unlearn bad form than it is to learn it, so you’re going to want to add in some specialized drills/practice whenever possible (come to Gymnastics class...). Start accumulating a larger volume of attempts of perfect repetitions throughout the week and you should quickly see performance improve. 

           

          Monday September 30, 2019

          Part 1 - 12min amrap
          5 Strict Press (Bar 95/65) (DB-35/25)
          10 Step-ups (bar on back)
          15 Tuck Crunches
          **Scale weight as needed**
          ……….
          Part 2 - : :30 on/off for max reps x 15min
          a) SADS 
          b) HSPU/HRPU 
          c) Rope Slams

          Sunday September 29, 2019

          Partner WOD - in teams of 3 complete as many rounds as possible in 30min

          A) 2 tire flips + 4 Jump In & Overs + 6 Pushups + 4 Jump In & Overs + 2 Flips
          B) 100m heavy sandbag carry ( sqt every 25m)

          C) 100m Sled Sprint 

          .

          Saturday September 28, 2019

          Part 1 - 5rds. working up to a challenging weight of the following Complex 1 Power Clean + 1 Hang Power Clean + 1 S2OH
          .
          Part 2 : For time:
          100 Double Unders
          followed by...
          20/15/10/5
          Deadlifts (135/95)(95/65)(65/45)

          Friday September 26, 2019

          Part 1– EMOM perform :30sec max reps x 15min. Increase wright each round if possible

          1. Split Squats(Rt.) (35/25)
          2. SA Push Press(Rt.)
          3. Split Squats (Lt.) (35/25)
          4. SA Push Press(Lt)
          5. Weighted Crunch
          Part 2– for time (7min cap)
          100/75 Wall Balls (20/14)
          ** Every time the ball hits the floor do 5/3 burpees.**
          ** Strong Rx Athletes should scale up 1 ball heavier than usual**

           

          Why Participating in the CrossFit Open Is For You...

          You may be thinking that competing in the CF Open isn't for you -  but I am going to tell you that it absolutely is, because the heart of what we do in CrossFit centers on building a healthy, supportive community through friendly competition and doing your best every day. For 5-weeks during The Open, CFSD and other CrossFit’s around the world will ask their Athletes to throw down in very challenging workouts and then, at the end, celebrate everyone’s individual successes.

          This year – we are going to give you all two options of how to participate. 

          1. Formally Register as an Open Athlete– this would the best choice for all of those of you that normally can perform the Rx/Scaled workouts and skills to the standards they will be written.  
          2. Participate as an Intramural Athlete– for those of you who aren’t yet able to necessarily perform all the movements yet to the standards (full range of motion, weight, etc). You will not need to formally register for The Open  as we will hold an in-house scoring system and adapt the workouts to your abilities, so that you can be challenged and have fun participating.  

          You can register for The Open by going to https://open.crossfit.com and picking CFSD as your home gym. If you aren't sure if you should register simply ask a Coach for their advice.

          Thursday September 26, 2019

          Part 1– Deadlift 5x5
          ** use 60-70% 1-rm**
          .
          Part 2– 16min amrap
          5 CTB Pull-ups
          10 K2C/TTB
          15cal Rower
          :30sec DU’s
          .
          Wednesday September 18, 2019
          Part 1 – Strict Press 5/4/3/2/1
          .
          Part 2 - 3rds for time 
          Run 400/250m50m Double OH Carry + 50m Double Rack Carry + 50m Farmer Carry (ahap)
          :30sec bar hang + :30sec hollow push-up + :30sec hollow hold
          .
          Tuesday September 24 2019
          Part 1- 12min to build to a heavy Hang Clean Pull + Hang Power Clean
          .
          Part 2- against a running clock:
          Min 0-6:  30/25 cal. rowed and then an amrap in the remaining time of:
          5 Hang Power Cleans + 10 Box Jumps
          Min 6-9: rest
          Min 9-14: 24/20 cal rowed and then an amrap in the remaining time of:
          4 Hang Power Cleans + 8 Burpees
          Min 14-17: rest
          Min 17-21: 18/15 cal rowed and then an amrap in the remaining time of:
          3 Hang Cleans + 6 Burpee Box Jumps
          **Bar weight should be 50-60% Part 1**

           

          Monday September 23, 2019

          Part 1 – 5x5 Back Squat
          .
          Part 2 5/5/5 Bent Bar Row
          .
          Part 3 2min max reps x 2min recovery x 3sets
          12/9 Cal Bike
          Russian KB Swings(53/35)
           

          Sunday September 22, 2019

          ** Note class Regular is at 830am and Oly w/ Coach Murray is at 945am**

          Partners will alternate :20sec on/off x 6rds per movement
          Deadlift (95/65)(65/45)
          Hang Power Clean
          HRPU
          Push Press
          G2OH

          Hollow Rocks 

          Saturday September 21, 2019

          ** Note - there will only be an 830a class today (not 8 & 9) **

          ‘’Running Cindy” – in 30mn
          Run 250/200m + 1 rd of Cindy
          Run + 2 rds. of Cindy
          Run + 3 rds. of Cindy
          Run + 4 rds. of Cindy
          Run + 3 rds. of Cindy
          Run + 2 rds. of Cindy
          Run + 1 rds. of Cindy

          ** Scaled athletes should perform 1/2/3/3/2/1 rds of Cindy **

          Friday September 20, 2019
          Min 0-5: amrap of: 
          4 DB Thrusters (35/25)
          8 Step-overs (24/20)
          12 KBS (53/35)
          .
          Min 8-12- max calorie Row
          .
          Min 15-19 amrap of:
          4 DB Thrusters (35/25)
          8 Step-overs (24/20)
          12 KBS (53/35)
          .
          Min 22-25max calorie Row

          Thursday September 19, 2019

          Part 1 – 12min to build to a heavy Clean Pull + Power Clean
          .
          Part 2 – for time:
          15 cal Assault Bike
          15 Power Cleans (95/65)(65/45)(45/35)
          15 TTB
          Followed by
          12 cal Assault Bike
          12 Power Cleans (135/95)(95/65)(65/45)
          12  TTB
          Followed by
          9 cal Assault Bike
          9 Power Cleans (165/115)(115/75)(75/55)
          9 TTB

          Wednesday September 18, 2019

          Part 1– EMOM x 10min
          Even – 3 Hang Power Snatches (build)
          Odd – 3 Strict Pull-ups (Weighted/Banded)
          ** Rest 3min**
          .
          Part 2– EMOM x 10min
          Even – 3 OHS (build)
          Odd – 9/6 Lateral Burpee Over Bar
          **Rest 3min**
          .
          Part 3– in 6min 1,1,1 – 2,2,2....
          Hang Power Snatch (95/65)
          OHS
          Burpee Over Bar
          Tuesday September 17, 2019

          Part 1 – 1-1/4 Front Squats 5x5
          ** 40-75%
          ---
          Part 2– Against a 5min clock
          Min 0-1 – Max Thrusters (96/65)(65/45)
          Min 2-3 – 5 Burpees + Max Thrusters
          Min 4-5  - 5 Burpees + Max Thrusters

          .

          Monday September 16, 2019
          .
          Part 1–EMOM perform :30sec max reps x 2min at each station
          Row for calories
          Box Jump Overs
          SADS (50/35)(35/20)
          Wall Balls(20/14)(14/10)
          Row for Calories                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       
          .
          Part 2 – 2rds for quality
          100m SA Farmer Walk (Rt) (heavy)
          15/10 HRPU
          100m SA Farmer Walk (Lt) (heavy)
          15/10 HRPU

          .

          Sunday September 15, 2019


          830am - CrossFit Partner WOD
          930-11am - Oly with Coach Murray

          Partner WOD -  alternate full rounds for 4 full rounds each (cap 30min)
          15/12  Calorie Row (or 10 Calorie Bike)
          12/9  No-Push-Up Burpees
          9/6 Pull-ups
          12/9 No-Push-Up Burpees
          15/12 Calorie Row (or 10 Calorie Bike)

          .
          Flex on the Beach -  The first event will start just after 11am. Spectators for Flex on the Beach can enter the beach at Edwards/Riverside (or consider entering 1 block east/west to avoid a $10 spectator fee).  Look for our CFSD tent - we plan soon setting up on the Ocean side to the east of the Barbell platform.  Make sure to wear your Flex shirts or something else CFSD to show your support for our Athletes.

          Saturday September 14, 2019

          For time:
          50-40-30-20-10 DU’s or Weighted Rope Jumps
          25-20-15-10-5 KB Swing @ 53/35
          50-40-30-20-10 Ab-mat Sit-up
          25-20-15-10-5 Goblet Squats

           

          Friday September 13, 2019
          Part 1 -13min amrap
          13 cal Rower
          13 TTB/K2C
          13 DB Walking Lunges (35/25)
          13 DB Push Press 

           

          Part 2Alternating with a partner(s) - perform as many as many 130m sled sprints as possible in 13min.

          .
          Thursday September 12, 2019
          Part 1–EMOM x 7min x 1 Power Clean + 1 Front Squat + 1 Hang Clean Thruster .
          .
          Part 2- EMOM x 7min x 1 Power Snatch + 1 OHS + 1 Hang Snatch
          .
          Part 3- EMOM perform :30sec max reps x 12min
          Min 1 – Wall Balls
          Min 2 – Ring Dips
          Min 3 – OHS (75/55)
          Min 4 – Plank Hold
          .
          Wednesday September 11,  2019
          “9/11 Tribute WOD
          .
          For Time
          2001 meter Run
          11 Box Jumps (30/24)
          11 Thrusters (125/85)
          11 Chest-to-Bar Pull-Ups
          11 Power Cleans (175/115)
          11 Handstand Push-Ups
          11 Kettlebell Swings (70/53)
          11 Toes-to-Bar
          11 Deadlifts (170/115)
          11 Push Jerks (110/75)
          2001 meter Row
          ** scale weight as needed. Athletes can scale the run/row to 2001 total if needed**
          .
          Tuesday September 10, 2019

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

          Part 1 - ‘343’ Hero WOD

          • 100 Deadlifts (135/95 lb)
          • 100 Power Cleans (95/65)
          • 100 Ground-to-Overheads (65/45 lb)
          • 43 Burpees
           Part 2 –343 Calories on the Assault Bike (As a class)
          .
          Monday September 9, 2019 
          .
          Part 1- 10min amrap
          10/8/6/4/2 Strict Presses (65% 1rm)
          5/4/3/2/1 Strict Pull-ups
          10/8/6/4/2 Push Presses
          5/4/3/2/1 Kipping Pull-ups
          10/8/6/4/2 Push Jerks
          .
          Part 2- EMOM x 12min perform :30sec max reps at each station:
          Station 1 – Nose to Wall Handstand (w/ Shoulder taps) 
          Station 2 – L-hang
          Station 3 – Strict Tri-cep Push-up
          Station 4 – 3sec Hollow Hold + 3 Rocks
          .

          Sunday September 8, 2019
          Partners – 
          7min amrap of 100 cal Row + Max G2OH (35/25)
          Rest 3min
          6min amrap of 80 cal Row + Max SADS
          Rest 3min
          5min amrap of 60cal Row + max Thrusters

          Saturday September 7, 2019

          Part 1 – Deadlift 5x3
          .
          Part 2 - Against a running clock:
          3min amrap of:
          3 Deadlifts (185/125)(135/85)(95/65)
          6 HRPU
          9 Squats
          **Rest 3 mins**
          3 min amrap
          3 Deadlifts (225/155)(185/125)(135/85)
          6 HRPU
          9 Squats
          **Rest 3 mins**
          3min amrap of:
          3 Deadlifts (275/185)(225/155)(165/115)
          6 HRPU
          9 Squats 

          .

          Friday September 6, 2019

          Part 1– 25min to establish
          - a 1-rep max Hang Power Snatch
          - a 1-rep max Hang Power Clean

          Part 2 – Perform alternating Tabata sets for 10min
          Deadlifts (95/65)
          Hang Power Cleans
          Hang Power Snatches
          OHS

           .

          Thursday September 6, 2019

          Part 1 - Spend 10min building to a heavy 1-rep BTN Press

          Part 2 - For time:
          40 Cal Row 
          35 TTB
          30 Push Jerks (135/95)
          30 Cal Row
          25 TTB
          20 Push Jerks
          20 Cal Row
          15 TTB/K2C
          10 Push Jerks 

          .

          Wednesday September 5, 2019

          .
          Part 1 - For time(20min cap)

          ...
          250m Run
          ...
          Followed by 21/15/9*
          Box Jump Overs(30/24)(24/20)(20/16)
          Burpees
          ...
          Followed by 250m Run
          ...
          Followed by 21/15/9
          Goblet Squats (70/53)(53/35)(35/26)
          KB Swings
          ...
          Followed by 250m Run or Row

          Part 2 - Alternating Tabsts Rds x 9min
          a) DU’s
          b) HRPU
          c) Hollow Rocks 

           

          Tuesday September 3, 2019

          Part 1 – 4min work / 4 min rest of  a/b/a/b

          1. AMRAP of 10/5 cal Assault Bike + 10 SADS
          2. AMRAP of 12/8 cal Rower + 12 Wall Balls
          --------------------------
          Labor Day Weekend HoursSat 8a / 9a - Sun 9a - Mon 9a / 10a
          -------------------------
          Flex on the Beach Shirts Available For Order
          (Please place you order by Wednesday 9/4)
          --------------------------
          We have separate shirts available for: AthletesSpectators/Non-Athletes
          (Lets show a strong CFSD presence at Flex by everyone wearing a shirt) 
          --------------------------
          Ways to order (please specify size, quantity, Athlete/Non-Athlete)
          a) Fill our order form at CFSD  b) Text Coach Jeff with your order
          --------------------------
                   
             

           -----------------------

          Labor Day Hero WOD

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

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

          * Power Cleans - use 60% 1-rm
          * Pull-ups – Kipping / Ring Rows  (no jumping)

          * Run - 250m meters or Row 500(Rx) or 300(Scaled)

          Scale quantity of work to:

          5-rounds for time:
          24/20 squats
          15/12 power cleans
          7 pull-ups/ring rows
          Run/Row 250m Run or 300m Row

          --------------------------------------------------------------------

          Sunday September 1, 2019

          ‘Fight Gone Bad’ – Perform 1minute max reps at each station.  Repeat for 3rds with 1minute rest between rounds. Use a weight that allows you to do large unbroken sets of work.

          Wall Balls (20/14)
          SDHP (75/55)
          Box Jumps(24/20)
          Push Press
          Calories on Rower

          Rest 1min

          Saturday August 31, 2019

          Spend about 30 minutes today rotating through the (4) movements. Build to challenging sets on the Dumbbell Bench and the Farmer Carry. For the bike sprints, take the first one at what feels like 90%, then go all out on each one after, resting as needed before returning to the bench press. Aim for 4-5 sets.

          1. 10-15 Dumbbell Bench Presses(AHAP)
          2. 100m Farmer Carry(AHAP)
          3. 30sec Hollow Hold / Crunches
          4. 7/5 Calorie Bike, as fast as possible

          --------------------------------------------------------------------

          Friday August 30, 2019


          Against a 24-min running clock:
          30 KB Swings(70/53) + 100m Sprint
          20 KB Swings + 100m Sprint
          10 KB Swings + 100m Sprint 
          ** Rest  2min**
          1000m Row for time
          ** Rest  2min**
          In remaining time: 2, 4, 6, 8...( 2/2/4 - 4/4/8 - 6/6/12 ,etc...)
          -        Weighted Alternating Step-ups (50/35)(35/20)
          -        Alt. SADS
          -        2x Ab-mat Sit-ups

            --------------------------------------------------------------------

            Thursday August 29, 2019

            Part 1 – 15/12/9/6/3 (cap 10min)
            Snatch (75/55)
            V-Crunch
            Thruster
            HRPU
            ...
            Part 2 – 4rds 
            15 Weighted GHD Sit-ups
            :30-:45sec Bar Hang
            150m Sled Sprint

            --------------------------------------------------------------------

            Wednesday August 28, 2019

            Part 1 – For time - 15/12/9/6/3

            Deadlift (70% 1rm)
            TTB / K2C
            HSPU

            ...

            Part 2– Each for time. Rest = Work.

            Row 750m/500m/250m

            --------------------------------------------------------------------

            Tuesday August 27, 2019

            Part 1– Build to a heavy Power Clean + Hang Power Clean  

            Part 2– For time (10min cap)

            10 PC’s (70% P1)
            30 Box Jumps(24/20)
            10 PC’s
            20 Burpees
            10 PC’s
            10 Burpee Box Jump Overs

            --------------------------------------------------------------------

            Monday August 26, 2019

            Part 1 -  Alternate Tabata rounds for 12min:

            • Deadlifts (115/75)(30% 1rm)
            • Push Press (75/55)(30% 1rm)
            • DU’s or Penguin Taps
            • Hollow Rocks

            ...

            Part 2 – For time:

            1-mile Run (scaled 1k Run)

            --------------------------------------------------------------------

            Saturday August 24, 2019
            ...
            Part 1 -3 Rounds for Time:
            Run 400m 
            21/15/9 Alt Plate Lunges (45/35)(35/25)
            21/15/9 Plate to OH
            21/15/9 Burpee to Plate

            Part 2– 3-4 rds for quality:

            • GHD Back Extension with SA Hold x 20sec/side
            • Weighted V-Crunch x 10-12 reps
            • SA OH Carry x 50m/arm
            • Wall Walk x 2-3 reps

            --------------------------------------------------------------------

            Friday August 23, 2019

            Part 1 – Against a running clock...score is total calories + total reps.

            Min 0-3: Max Calorie Rowed

            Min 6-12: amrap of
            12 Deadlifts (135/95)
            9 OHS
            6 Shoulder to OH

            Min 15-18: Max Calorie Rowed

            Part 2– 3-4 rds for quality:

            • GHD Back Extension with SA Hold x 20sec/side
            • Weighted V-Crunch x 10-12 reps
            • Wall Walk x 2-3 reps

            --------------------------------------------------------------------

            Thursday August 22, 2019

            Part 1 – For time (15min cap)
            90 DU’s
            60 Wall Balls
            21 CTB Pull-ups
            60 DU’s
            40 Wall Balls
            15 CTB Pull-ups
            30 DU’s
            20 Wall Balls
            9 CTB Pull-ups
            ** scale work accordingly to finish in under the time cap**
             ...
            Part 2 – complete as many rounds as possible in 20min. Rest as needed.
            SA KB Carry x 50m/side (ahap)
            GHD Sit-ups x 15-20 reps
            Barbell/DB Skull-crushers x 10-15

            --------------------------------------------------------------------

            Wednesday August 21, 2019

            Part 1 – Perform 4 sets of Bench Press x 8-reps + Ring Rows x 8 reps 

            - Bench Press at 60-85% 1rm

            Part 2 – 12min amrap
            7 Wtd. Step-ups  (35/25)(24/20)

            7 Devils Presses
            7 Dumbbell Front Squats
            14 Alternating Renegade Rows

            --------------------------------------------------------------------

            Tuesday August 20, 2019 

            Min 0-12: Establish a 1RM Clean and Jerk

            Min 12-16: Rest

            Min 16--32: amrap of
            200/150m Row
            10/8 Burpees Over Bar
            200/150m Run
            5/4 Clean and Jerks @ 70%

            --------------------------------------------------------------------

            Monday August 19, 2019

            Part 1 - perform 4 sets x 8-10 reps of the each of the following. Go heavy as possible.
            a) Bent Bar Row
            b) Barbell Shrugs
            c) Glute Hip Bridges

              Part 2 -  3 x 3min rounds – 2min rest in between
              25/20 KB Swings (53/35)
              25/20 HRPU
              max Calories Assault Bike in remaining time

              --------------------------------------------------------------------

              Sunday August 18, 2019

              ** NO OLY CLASS TODAY DUE TOP CFSD PARTY**

              Part 1- For 25min alternate rounds with a partner:
              8/6 DB Grd to OH (M 20-50 W 15-35)
              15/12 Wall Balls
              150/100m Sprint
              15/12 Wall Balls
              8/6 DB Grd to OH

              --------------------------------------------------------------------

              Saturday August 17, 2019

              Part 1: Back Squat – 10/8/6/4/2 
              Start @ 50% 1-rm and build each set

              ...
              Part 2– 20min amrap*
              5 Pull-ups + 10 Push-ups + 15 Air Squats
              *E5MOM including 0:00, Perform a 400/250m Run (When returning from the run, pick up where you left off)

              ** scale pull-ups to full hang ring rows

              --------------------------------------------------------------------

              Friday August 16, 2019

              Min 0-10: EMOM
              Even – 6-8 Deadlifts (65%)
              Odd – 6-8 Box Jumps (30/24)

              Min 10-15: Rest

              Min 15-25: EMOM 
              Even – 6-8 burpee to bar
              Odd – 8-12 TTB/K2C

              --------------------------------------------------------------------

              Thursday August 14, 2019

              Part 1 - 9min amrap (Wodapalooza Qualifier Workout #1)
              3,6,9... Hang Power Snatch
              3,6,9... Overhead Squat
              30 DU’s
              ♀75   ♂55

              ...

              Part 2 - EMOM x 10min 
              6/4 Strict Pull-ups
              Hollow Dips/Push-ups

              --------------------------------------------------------------------

              Wedneday August 14, 2019


              Part 1 -30min AMRAP 
              30 KB Swings (70/53)
              30 KB Rack Walking Lunges
              30 cal rowed

              ** Rest = 50% of the time of the previous round**

              --------------------------------------------------------------------
              CFSD Pool Party @ Bari’s    Sunday August 18th- 1230p-5p
              167 Demott Ave – RVC           All Members - Guests - Family Welcome

              Items Needed

              Item Being Borught / By Who

              Crudite

              Jess & Ken

              Meats & Cheeses

               

              Fruit

              Fruit Salad / Chabelly

              Guacamole

               Patrick and Regina

               

              Chips/Dips

              Soft Pretzels / Dip – Danielle & Mike

              Chips/Dips

               

              Chips/Dips

               

              Side Dish

              Grilled Veggies – Jeff N

              Side Dish

               PALEO Wings / Rick&Lika

              Side Dish

               

              Side Dish

               

              Side DIsh

               

              Dessert

              Choc Chip Cookies - Daniella

              Dessert

              ?? - Phyllis

              Dessert

               

               

               

              Seltzer (6 bottles)

              MK

              Tea/Lemonade

               

              Tito’s

              Roy

              Tito’s

              Jeff & Kathy

              Tequila (silver)

              Kyle

              Tequila (silver)

              Cristin

              Spiked Seltzer (1 case)

              Ellen

              Spiked Seltzer (1 case)

               JZ

              Beer (1 case)

              Schoeffenhoffer – Judy E

              Beer (1 case)

               

              Wine (red/white/rose)

              Bari / Tracey

               

               

              Cut Lemons(6)/Limes (12)

               

              TJ’s Margarita Mix(4)

               

              Ice (2 Lg Bags)

              MK

              Ice (2 Lg Bags)

               

              Water (1 case)

               

                 

               --------------------------------------------------------------------

              Tuesday August 13, 2019

              Part 1 - In 20min

              a) 8min to build to a heavy Strict Press

              b) 6 min to build from there to a heavy Push Press

              c) 6min from there to build to a heavy Push Jerk

              ...

              Part 2 – 2min work/2min rest x 3 sets

              15/12 Assault Bike

              Max HSPU

                --------------------------------------------------------------------

              Monday August 12, 2019

              Part 1– 20 min to build to a heavy Bear Complex

              Clean + Front Squat + S2OH + Squat + BTN Press

              Part 2 – For time (cap 15min)

              400m Run
              40 Strict K2C
              400m Run
              40 Hollow Rocks
              400m Run
              40 Wallball Sit-ups
              400m Run
              40 Butterfly Ab-mat Sit-ups

              ** scale the run to 300m/30 reps each or 250m/25 reps each**

               --------------------------------------------------------------------

              Sunday August 11, 2019 
              Alternate full rounds with a partner for 4 rds.
              12 Deadlifts  (225/155)(60% 1rm)
              10 Box Jumps (24/20)(20/16)
              8 Lateral Burpee Over Bar
              10 Box Jumps
              12 Deadlifts

               --------------------------------------------------------------------

              Saturday August 10, 2019

              E10MOM x 30min 
              Row 300m
              10 Single-arm KB Thrusters (Lt) 
              20 KB Swings (53/44)(35/26)(26/18)
              10 Single-arm KB Thrusters (Lt) 
              Run 250m

              --------------------------------------------------------------------

              Friday August 9, 2019

              Part 1 – Pause Squats 5x5

              Part 2– In 20min complete as many rounds as possible. 

              • Sandbag Up+Overs x 6-8 rep
              • GHD Hip Extensions x 10-12reps
              • Press to Handstand w/ Rower x 6-8 reps

              --------------------------------------------------------------------

              Thursday August, 2019

              Part 1 - For time: 21/15/9

              Calories Rowed
              Box Jump Overs 
              Deadlifts (185/125)(155/105)
              SADS (50/35)(35/20)
              ​​​​​​​Wall Balls

              Part 2 - 3-4 rds. for quality:

              • 50m per arm -  Waiters Walk / Farmers Carry (Heavy)
              • GHD Sit-ups x 10-15 reps
              • Hollow/Arch Drill x 8-12 reps
              --------------------------------------------------------------------
              Wedneday August, 2019

              For time:

              30 snatches (Isabel)
              *rest 3min*
              800m Rower
              *rest 3min*
              30 clean and jerks (Grace)

              --------------------------------------------------------------------

              CFSD Pool Party @ Bari’s    Sunday August 18th- 1230p-5p
              167 Demott Ave – RVC           All Members - Guests - Family Welcome
               
              Items Needed
              Item You’re Bringing
              Name
              Crudite
               
               
              Meat & Cheese
               
               
              Meat & Cheese
               
               
              Fruit
               
               
              Guacamole
               
               
              Guacamole
               
               
              Chips/Dips
               
               
              Chips/Dips
               
               
              Chips/Dips
               
               
              Side Dish
               
               
              Side Dish
               
               
              Side Dish
               
               
              Side Dish
               
               
              Side DIsh
               
               
              Dessert
               
               
              Dessert
               
               
              Dessert
               
               
               
               
               
              Seltzer (6 bottles)
               
               
              Tea/Lemonade
               
               
              Tito’s
               
               
              Tito’s
               
               
              Tequila (silver)
               
               
              Tequila (silver)
               
               
              Spiked Seltzer (1 case)
               
               
              Spiked Seltzer (1 case)
               
               
              Beer (1 case)
               
               
              Beer (1 case)
               
               
              Wine (red/white/rose)
               
               
              Wine (red/white/rose)
               
               
              Cut Lemons(6)/Limes (12)
               
               
              TJ’s Margarita Mix(4)
               
               
              Ice (2 Lg Bags)
               
               
              Ice (2 Lg Bags)
               
               
              Water (1 case)
               
               

              --------------------------------------------------------------------

              Tuesday August 6,  2019

              Against a running clock

              Min 0-7: :90sec/:60sec/:30sec (:15sec transition ill be given after each set)

              max calories Air bike
              max Toes-to-rings

              Min 10-17: For time - 15/10/5

              Burpees to 6" tap
              Overhead squats (135/95)

              ….

              Min 19-25: Tabata 

              Hollow/ Side plank / Plank / Side Plank

              --------------------------------------------------------------------

              Monday August 5, 2019

              Part 1 - Benchmark ‘Helen’ - 3rds for time: 

              400m Run

              21 KB Swings(53/35)

              12 Pull-ups 

              Part 2- :30sec max reps EMOM x 12min

              DU’s

              Dips or Ring Support

              Anchored Leg Raises

              --------------------------------------------------------------------

              Friday August 2, 2019

              Part 1 –Pause Deadlifts 5 x 3

              Part 2  2rds for time (cap 12min)

              400m row
              33 KB/DB Jerks (35/26)
              50’ handstand walk **

              ** Scale to Face to Wall Handstand w/ 33 Shoulder taps -or- 3 Wall Walks

              -------------------------------------------------------------------- 

              Thursday August 1, 2019

              Part 1: Work up to a challenging weight for the following complex:

              Mid Hang Snatch+ Hang Snatch+ Snatch

              ...

              Part 2 - CrossFit Main-site WOD - 4 rounds for time of:

              400-m run
              3 legless rope climbs*
              7 snatches (185/125)(70% Part 1)

              * athletes may use legs

                -------------------------------------------------------------------- 

                Wednesday July 31, 2019

                Part 1  Alternate set of:

                • DB Bench Press x 8-10 reps
                • DB Shrugs x 8-10 reps
                • Single-Arm Ring Rows

                Part 2– Tabata (6rds each)

                • HRPU
                • Hollow Rocks
                • Burpees

                --------------------------------------------------------------------

                Tuesday July 30, 201z

                Part 1- 3/3/2/2/1/1  for the complex of:

                Power Clean + Push Press + Thruster + Deadlift

                **  Build over the 6 sets. Goal is to go unbroken through each round **

                Part 2 – Tabata

                • Front Squat (45/35)
                • Strict Press
                • Back SquasxZat

                --------------------------------------------------------------------

                Monday July 29, 2019
                Part 1 - EMOM x 16min 
                :30sec OHS (115/75)
                :30sec Barbell Row
                :30sec DU’s / SU’s
                :30sec Toes to Rings

                Part 2 – Run 750/500/250 each for time. Rest exactly 1min in between each.  Score is the total time for all 3 runs.

                 --------------------------------------------------------------------
                Sunday July 28, 2019
                ** Beach Workout - NO CLASS AT CFSD TODAY - MEET NO LATER THAN 845AM  ON THE BOARDWALK AT THE GRAND AVE ENTRANCE**
                .
                Part 1 - in teams of 2 - one partner works/rests
                40/30/20/10 KB Swings
                100m Sprint
                .
                Part 2 - 'Bucket Relay' - Teams of 4 - One pair will run to the water and fill a small bucket and run back and dump it int a large pail.  The other pair will alternate sets of 10 KB Thrusters + 5 Burpees.  Workout is over when one team has filled its large pail.
                .
                Part 3 - Team of 3-4 will compete at Tug-of-War
                 --------------------------------------------------------------------
                Saturday July 27, 2019
                Perform 4min work / 4 min work  a/b/a/b.
                a) 6 Barbell Step-ups (95/65) + 6 Burpee Box Jump Overs
                b) 6 OHS + 6 TTB/K2C

                 --------------------------------------------------------------------

                Friday July 26, 2019

                Running ‘DT’ – 5 rds for time:
                12 Deadlifts (155/105)
                9 Hang Cleans
                6 S2OH
                400m Run

                --------------------------------------------------------------------

                Thursday July 25, 2019

                Part 1  - Benchmark Row 
                For time row 500m E5MOM x 15min - score is the total time of all 3 rows
                ...
                Part 2  - 24min for quality. Rest as needed
                a) Heavy Sled Push x 100'
                b) Sledgehammer Tire Strikes x 8-10/side
                c) Heavy Barbell Hold x :45sec 

                  --------------------------------------------------------------------

                **Schedule Change** - This Sundays 9am class will be a beach workout.  We will meet at 845am at the entrance to Grand Ave on the Boardwalk in Long Beach.  Bring a towel and water as you will get sandy and wet.  
                 --------------------------------------------------------------------

                Wednesday July 24, 2019

                Part 1 - 4rds x 2min max reps / 2min rest
                5 Wall Balls (heavy) + 10 Alt SADS (50/35)

                Part 2 - 24 Minutes for quality:
                1min Sandbag Carry/Hold (heavy)
                GHD Sit-ups x 15-20 reps
                DB Rear Foot Elevated Split Squats x 6-8/leg

                  --------------------------------------------------------------------

                Flex on the Beach– It’s that time again. Flex on the Beach is less than 8-weeks away.  Those of you that have done it know what a great experience it is....and for those of you that haven’t...this is something you definitely want to be a part of.  Start talking to each other and putting together your teams.  Teams are made of 2 males + 2 females with both Rx and Scaled team options available. If anyone needs help getting onto a team - there will be a sign-up sheet on the whitebaord at the gym. 

                 --------------------------------------------------------------------

                Tuesday July 23, 2019

                Part 1– RDL’s 4 x 8

                Part 2– Perform 4 x 1min sets of 12 KB Swings (hvy) + Max Burpees. Rest 2min between sets. Score is total burpees.

                Part 3– 4rds for quality:

                1. Unilateral isometric Back Extension x 20sec(per side)
                2. Bottoms Up KB Carry x 50’/arm (heavy)
                3. Ring support x 30-45sec

                 --------------------------------------------------------------------

                Summertime can be a tough time to stay on track with your training. There are more get togethers, parties, bbq’s and events which can take time away from our workout schedule...and often at these events there are food&drink choices that make it challenging to stick to our Nutrition program. As a CrossFitter we are training to become better athletes...which means consistently making choices inside and outside of the gym that improve how well we perform.  Here are a few tips to help keep your training on point.

                • Pick a schedule and stick to it. Put your workout time in your calendar as you would any other appointment.  I knew we all have a lot going on, but your training should be a high priority in your schedule.  Make sure and find the time to get to the gym.  If you are going to be travelling, find another CrossFIt, hotel gym or do some wort of workout on your own (we have a list of travel workouts available)
                • Stick to your Nutrition plan. Whether you are following macros, counting calories or just trying to eat Paleo - don’t allow yourself to be swayed you from your plan. Even though you will likely be surrounded by many indulgent choices, there are always going to be good options for you that will fit your plan.  If you do plan on indulging, make sure to adjust the rest of your eating that day/week to account for it.  If you do not have a nutritional plan – you need one. Talk to Coach Kathy about what would be best for you (516-782-8113 or kathy@seizethedaynutrition.com)
                • Define what goals and values are important to you– We all have goals in the gym. Whether its hitting a new PR, losing weight, doing a pullup or just looking and feeling better, constantly reminding yourself about what you’re looking to achieve will help you be more consistent in your workouts and nutrition.  Write down the top 3-4 goals you have and keep the list somewhere you will see it often.

                 --------------------------------------------------------------------

                Monday July 22, 2019

                Part 1– Build to a challenging Front Squat + Push Press + Thruster

                Part 2– E6MOM x 18min

                15 Weighted V-Crunches
                12 Thrusters (115/75)(60% Part 1)
                9  CTB pull-ups ( Rx+ sub 4-6 Bar Muscle-ups)
                 --------------------------------------------------------------------

                Sunday July 21, 2019

                Partner Chipper – For time - 90/60/30**

                Calories rowed
                Wall balls (20 /14)
                MB Sit-ups (Floor to Wall or Floor to Partner Feet anchored)
                Plate to OH (45/35)
                Alt Lunges w/plate (45/35)

                ** scale all reps to 75/50/25 (time cap 35min)

                --------------------------------------------------------------------

                Saturday July 20, 2019

                Part 1 – Build to a challenging Clean & Jerk(12min)

                Part 2 – E4MOM x 20min (5 Rounds)
                12/9/6 Calorie Bike (:30sec max)
                8 Burpees
                4 Power Clean and Jerks (75% Part 1)

                --------------------------------------------------------------------
                ...
                Part 1 – 4rds for max reps:
                1min Bike
                :30sec transition
                1min DB Step-overs(35/20)
                :30sec transition
                1min DB G2OH
                :30sec transition
                ...
                Part 2- 4rds x 8-12 reps. Go as heavy as you can with good form.
                a) SIngle-arm DB Row (per side)
                b) DB Shrugs
                c) Alt. DB Bicep Curls (per arm) 

                 --------------------------------------------------------------------

                Thursday July 18, 2019

                Part 1  - Back Squat 3 x 12
                ...
                Part 2  - EMOM x 16min perform :30sec max reps at each station:
                a) Strict Press (60% 1-rm)
                b) DU's
                c) Strict Tricep Push-up
                d) 3sec Hollow Hold + 3 Rocks

                 --------------------------------------------------------------------

                Wednesday July 17, 2019

                Part 1- 21-15-9
                21/15/9 Deadlift  (225/155) or (60% 1rm)
                15/12/9 Burpee Pull Up

                ...

                Part 2– Partner Row – ‘You Go...I Go’

                500/400/300/200m

                 --------------------------------------------------------------------

                Tuesday July 16, 2019

                Part 1: Build to a heavy complex of:
                1 Power Clean + 2 Front Squats + 1 Jerk

                ...

                Part 2 - 3rds for time:
                21/15/9 Power Cleans (165/105)
                400m Run
                Plank Hold equal to run time

                 --------------------------------------------------------------------

                Monday July 15, 2019

                Part 1 – Build to a heavy 2-Rep Power Snatch
                ...
                Part 2- 4rds for quality. Rest as needed.
                1. Power Snatch x 5 reps (70% Part 1)
                2. Nose to Wall Handstand w/ Shoulder taps x :30
                3. L-hang x :30sec
                4. 9/7 cal. on Bike

                 --------------------------------------------------------------------

                Sunday July 14, 2019

                Partner WOD -  partners will alternate 4sets of 4min work/4min rest a/b/a/b

                a) 6 alt. wtd Step-ups(95/65) + 6 burpee over bar

                b) 6 Hang Cleans+ 6 SH2OH

                 --------------------------------------------------------------------

                Saturday July 13, 2019

                WOD:

                In 6 minutes complete 12/9/6
                Deadlift (225/155)(60% 1rm)
                Box Jumps (24/20)

                Immediately followed by max cal row in remaining time 

                ** Rest 4min and repeat two more times (3 total sets) **

                ** Score is total calories in all 3 rounds **

                 --------------------------------------------------------------------

                Friday July 12, 2019

                Part 1– Bench Press 5/5/4/4/3/3

                Part 2- For time:
                Run 500m
                50m Double Rack Carry + 50m Farmer Carry (M 30-80)(W 20-53)
                1min max Bar Hang
                Run 250m 
                50m Double Rack Carry + 50m Farmer Carry
                1min max hollow hold
                Run 250m 
                50m Double Rack Carry + 50m Farmer Carry
                1min max plank hold
                Run 500m

                --------------------------------------------------------------------

                Thursday July 11, 2019

                Part 1– E5MOM - perform a/b/c/a/b/c

                a) 1min max cal Rower + 1min max burpee over rower
                b) 1min max HSPU + 1min max Wall Balls (20/14)
                c) 1min max Cal Bike + 1min KB Swings (53/44)

                --------------------------------------------------------------------

                Wednesday July  10, 2019

                Part 1– build to a challenging complex of:
                1 Deadlift + 1 Hang Power Clean + 1 SH 2 OH

                ....

                Part 2– against a running clock:

                3 rounds of:
                50 DU’s (75 SU's)
                15/12/9  Shoulder to Overhead (95/65)
                **Rest 3min and then...

                3 rounds of:
                50 DU’s  (75 SU's)
                15/12/9 Hang Power Clean (115/75)
                **Rest 3min and then...

                3 rounds of:
                50 DU’s  (75 SU's)
                15/12/9 Deadlifts (135/95)

                * 6 min Time Cap for each round *

                --------------------------------------------------------------------

                Tuesday July 9, 2019

                Part 1-4-5 rds for quality. Rest as needed

                a) TTB x 10-12 reps
                b) Hollow Dips x 8-12 reps
                c) OHS x 10 reps (95/65)

                Part 2– Every 20sec x 5min perform Squat Snatch (40-50% 1-rm)

                --------------------------------------------------------------------

                Monday July 8, 2019

                Part 1- Every :90sec x 5rds
                a) Strict Pull-ups x 6-8 reps
                b) L-Raises or Hollow Candlesticks x 10-12 reps
                c) 1-1/4 Front Squats x 8-10 reps (135/95)(40% 1rm)

                Part 2- Every 20sec x 5min perform 1 Squat Clean (40-50% 1-rm)

                --------------------------------------------------------------------

                Sunday July 7, 2019

                Partner WOD – as a team accumulate max reps. 2min rest between movements

                5min amrap calories on the rower
                5min amrap – Shoulder to Overhead (35-115)
                5min amrap – Abmat Situps
                5min amrap - DB Thrusters(12-40)
                --------------------------------------------------------------------
                Saturday July 6, 2019
                Part 1 – EMOM perform :30sec max reps at each station x 16min (4rds)
                - Split Squats (Rt leg)
                DB Row (Rt Arm)
                - Split Squats (Lt leg)
                DB Row (Lt Arm)
                Part 2 – 5rds for time: 
                5->1 DB Manmakers (35/25)
                250m Run
                --------------------------------------------------------------------
                Friday July 5, 2019
                Part 1- against a running clock:
                ...
                Min 0-6:  30/25 cal. rowed
                and then an amrap in the remaining time of:
                5 Deadlifts (225/155) + 5 Burpee Box Jumps Overs(24/20)
                ...
                Min. 6-9: rest
                ...
                Min 9-14: 24/20 cal rowed
                and then an amrap in the remaining time of:
                4 Deadlifts  + 4 Burpee Box Jumps Overs
                ...
                Min 14-17: rest
                ...
                Min 17-20: 18/15 cal rowed
                and then an amrap in the remaining time of:
                3 Deadlifts + 3 Burpee Box Jumps Over
                ….
                Deadlift = 60% 1rm

                --------------------------------------------------------------------

                Thursday July 4, 2019

                Class Times - 9/10a only

                Independance Day WOD - '7/4/1776'

                7rds of: 
                4 Power Cleans (155/105)(60% 1rm)
                17 Pushups
                immediately followed by:
                76 Wall Balls
                241 DU's
                --------------------------------------------------------------------

                Wednesday July 3, 2019

                Part 1 Complete 3-4 rds (20min cap)

                a) Weighted GHD Hip Extensions (pause at top/bottom) x 10-12 reps
                b) 3 Hollow Rocks + 3sec Hollow Hold x 8-10 reps
                c) 
                OHS w/ pause at bottom x 10-12reps (M 45-115, W 35-75)
                 
                Part 2 - 3rds for time:
                10 Power Snatches (135/95)(95/65)(65/45)
                20 Strict K2C
                300m Run

                  --------------------------------------------------------------------

                Tuesday July 2, 2019

                Part 1 – 3-4rds for quality:

                1. 50m Double KB Rack Carry + 50m OH Carry (heavy)
                2. GHD Sit-ups x 15reps
                3. 9/7 cal Air Bike

                Part 2 4rds for time (13min cap)

                7 CTB Pullups
                14 SA Overhead KB Lunges (7/arm ) (44/35)(35/26)(26/18)
                21 KB Swings
                --------------------------------------------------------------------
                Monday July 1, 2019
                Part 1  5x5 Box Squats
                - 60 -85% 1rm
                 
                Part 2 – 3-4rds for quality:
                1. Weighted dip w/ 2sec pause at top/bottom x 6-8 reps
                2. Rope Climbs x 2-3 ascents
                3. Press to Handstand w/ Rower x 6-8 reps
                --------------------------------------------------------------------
                Sunday June 30, 2019
                Part 1 - Partner Tabata  - 20s Work/Rest x 8rds (each)
                Deadlifts (115/75)
                Hang Power Cleans
                SH2OH
                Clean & Jerks
                ** Rest 1 minute between movement**
                --------------------------------------------------------------------
                Part 1-  against a running clock:
                Min 0-6: amrap of
                12 Alt. SADS (40/30)(30/20)(20/15)
                12 HRPU w/ Shoulder Tap
                Min 9-15: amrap of
                12 SA DB Push Press (6/arm)
                6 Pull Ups (scale to jumping or RR)
                Min 18-22: amrap of:
                8 Alt. SADS (50/35)
                8 HRPU w/ Shoulder Tap
                Min 24-28: amrap of
                8 DB Push Press (4/arm)
                4 Pull Ups
                -------------------------------------------------------------------- 
                Friday June 28, 2019
                .
                For time(20min cap)
                250m Run
                ...
                Followed by 21/15/9
                Box Jump Overs(30/24)(24/20)(20/16)
                Burpees
                ...
                Followed by 250m Run
                 ..
                Followed by 21/15/9
                Goblet Squats (70/53)(53/35)(35/26)
                KB Swings
                ...
                Followed by 250m Run
                -------------------------------------------------------------------- 
                Thursday June 27, 2019 Part 1- Bar Complex = DL/FSqt/S2OH/FSqt/DL
                Set 1/2 - 5/4/3/4/5 @ 50/60% 1-rm Push Jerk
                Set 3/4 – 4/3/2/3/4 @ 70-80% 1-rm Push Jerk
                Sets 5/6 – 3/2/1/2/3 @ 85-90 1-rm Push Jerk
                .
                Part 2- 7min amrap  - 1,1 – 2,2 - 3-3
                Thruster(75/55)
                Burpee over Bar

                -------------------------------------------------------------------- 

                Wednesday June 26, 2019

                4 rounds for quality. Go as heavy as possible. Rest as needed 
                Station 1 - Sandbag Up and Overs x 6-10 reps
                Station 2100’ Sled Push
                Station 3100’ Farmer’s Walk/Waiter Carry
                Station 4 -  300m Run
                -------------------------------------------------------------------- 

                 Register for the Tough Mudder 

                We have a group rate set up, so please notify Coach Jeff if you would like to participate. Your entry fee includes Free Finisher T-shirt, Headband, Beer, Action Photography & access to Mudder Village Festival. 

                Sprint (Sat 7/20) - $763 Miles, 13 Obstacles. Good for beginners and those who don't yet have the stamina to do the Full race

                Classic -(Sat 7/20 or Sun 7/21) - $147  8-10 Miles, 25 Obstacles.  3x Longer than the 5k and much harder obstacles.  

                -------------------------------------------------------------------- 

                Tuesday June 25, 2019

                Part 1 – Build to a challenging Hang Snatch Double

                Part 2 - 8min amrap
                10 Deadlifts (155/105)
                10 Wall Balls (20/14)

                -------------------------------------------------------------------- 

                Monday June 24, 2019

                Part 1 – 5x5
                a)  Seated Box Jumps
                b) 3 Kipping Swings into Hollow Hold (or progression)

                -------------------------------------------------------------------- 

                Part 2 -10min amrap
                5 Pull-ups
                10 KB Swings
                15/12/10 Cal Rowed

                -------------------------------------------------------------------- 

                Sunday June 23, 2019

                Partners alternate movements for 30min
                a) DB Ground to OH (35/25)(25/15)(20/12)
                b) DB Step-overs
                c) Renegade Rows
                d) Weighted Rope Jumps
                e) Weighted Crunch 

                -------------------------------------------------------------------- 

                Saturday June 22, 2019

                For time:
                60cal Row
                40 Alt SADS (40/25)(30/20)
                20 Clean + Jerks (115/75)(75/55)

                 -------------------------------------------------------------------- 

                Friday June 21, 2019

                Every 2:30min x 30min:
                Station 1 – 5 Burpees + 15 DB Thrusters (50/35)(35/20)
                Station 2 – :30sec TTB/K2C + :30sec L-Hang
                Station 3 – :60sec Air Bike (80% effort)
                Station 4 – SA DB Rows x 10/arm (heavy)

                  -------------------------------------------------------------------- 

                Thursday June 20, 2019
                Part 1 - 5x5 Sumo Deadlift
                ** 50-75% 1rm Deadlift / No Touch + Go reps**

                Part 2 -  5rds for time(cap 10min)
                10 SDHP (95/65)(65/45)(45/35)
                5 Power Snatch
                15/10 HRPU

                -------------------------------------------------------------------- 

                Wednesday June 19, 2019

                Part 1- For max reps:
                Min 0-3: Max Wall Balls
                Min 4-7: Max Cal Rower
                Min 8-10: Max Wall Balls
                Min 11-13: Max Cal Rower

                Part 2- Perform 3-4 rounds x 12reps each for quality:
                a) GHD Hip Extensions
                b) Weighted Dips
                c) Single-arm Ring Rows (5-6 per arm)
                d) Weighted V-Crunches

                  --------------------------------------------------------------------

                Tuesday June 18th, 2019

                Part 1 – 5x5 Front Squats

                Part 2 – for time: 
                3,6,9,12,9,6,3...Power Cleans (135/95) 
                3 Push Presses

                  --------------------------------------------------------------------

                Monday June 17, 2019

                Part 1 – 12min amrap
                30 DU’s
                20 KBS (53/35)
                10 Overhead Squats (115/75)

                Part 2–4rds for quality:

                • 2 slow and controlled wall walks (10sec hold at top)
                • :30sec hollow hold/:30sec arch hollow
                • Weighted Strict Pull-ups to 5-rm (scale to banded)

                   -------------------------------------------------------------------- 

                Sunday June 16, 2019

                The Spartan 300 Workout
                • PULLUPS (25 REPS) ... 
                • DEADLIFTS 135/95 (50 REPS) ... 
                • PUSHUPS (50 REPS) ... 
                • 24/20” BOX JUMPS (50 REPS) ... 
                • FLOOR WIPERS (50 REPS) ... 
                • Alternating SINGLE-ARM CLEAN-AND-PRESS (50 REPS)
                • PULLUPS (25 REPS
                Class Times - 930
                No Oly/ Gymnastics Today 

                 -------------------------------------------------------------------- 

                Saturday June 15, 2019

                Part 1 - E8MOM x 32min
                400m Run
                21 Plate to OH (45/35)
                15 OH Plate Lunges 
                9 Burpee to 6” target
                ...

                830/930 CrossFit

                1045 - CF Kids/Pre-Teen/Teen

                  -------------------------------------------------------------------- 

                Thursday June 13, 2019 / Friday June 14, 2019

                CrossFit Total (Deadlift) - After a proper warm-up each Athlete will have (3) attempts to post their heaviest Deadlift.

                Those not performing the Total will perform this Floater WOD

                Alternate a/b/a/b with 5min rest in between each

                a) 5min amrap of:
                10/8 cal Rowed
                5 CTB Pull-ups
                b) 5min amrap of:
                5 Hang Power Cleans(115/75)
                5 Power Jerks
                10 HRPU

                    -------------------------------------------------------------------- 

                  Tuesday June 11, 2019 / Wednesday June 12, 2019

                  CrossFit Total (Back Squat / Press) - After a proper warm-up each Athlete will have (3) attempts to post their heaviest Back Squat followed by (3) attempts to post their heaviest Strict Press

                  Those not performing the Total will perform this Floater WOD:

                  EMOM x 30 minutes (5sets of each):
                  Minute 1 – 6 Power Snatch (95/65)
                  Minute 2 – 12 Kettlebell Swings (heavy)
                  Minute 3 – 6 Thrusters (95/65)
                  Minute 4 – 12 Hollow Rocks
                  Minute 5 - 6 Calories of Assault Bike
                  Minute 6 - Rest

                      -------------------------------------------------------------------- 

                  We are in the last week of our 8-wk Strength series which means this week we will be doing the CrossFit Total. The CrossFit Total consists of 3 lifts:  the back squat, press, and deadlift. After a proper warm-up, you will get 3 attempts at each lift to lift the heaviest 1-rep weight possible. Your heaviest successful lift from each of the 3 movements will be added together for your total score.

                  Normally the CrossFit Total workout is performed in one day, but given the structure of group classes and time limitations to properly warm-up and perform the movements, we will spread it over two days. We are allowing two days for testing each movement so that EVERYONE has a chance to participate. 
                  Tuesday/Wednesday will be the back squat and the shoulder press  Thursday/Friday will be the deadlift.

                  If you perform the ‘Total’ workout one day we will post a regular workout for you to perform the other day.

                   In order to help you succeed at posting your best score for each lift, we will be giving you a worksheet to fill out and follow that will help you warm-up properly  and have a plan of how to attack your 3 attempts. If you have been keeping records on your lifts over the past 8-wks, it will help you map out a plan that allows you to confidently attack your heaviest lifts.

                    -------------------------------------------------------------------- 

                  Monday June 10, 2019

                  Part 1 – Every 10min x 30min (3 sets)
                  15/12 Deadlifts (225/155)(50-60% 1rm)
                  15/12 Box Jumps Overs (24/20)(20/16)
                  15/12 Bar Facing Burpees
                  15/12 Box Jumps Overs
                  15/12 Deadlifts

                      -------------------------------------------------------------------- 

                  Sunday June 9, 2019

                  In teams of 3 complete the following for time:

                  150cal Row
                  immediately followed by...
                  15 alternating rds. of ‘DT’
                  immediately followed by...
                  150cal Row 
                    -------------------------------------------------------------------- 

                  Saturday June 8, 2019

                  In 40min complete as many rounds as possible.  Go heavy, Rest as needed.

                  100’ Heavy Sled Push

                  100’ Heavy Farmer’s Walk

                  100’ Heavy Sandbag Bearhug Carry

                  100’ OH Plate Carry (8 Plate to OH every 50’)

                  10-15 GHD Hip Extensions

                    -------------------------------------------------------------------- 

                  Friday June 7, 2019

                  Part 1 – Benchmark ‘Helen’ meets ‘Kelly’

                  For time:

                  Run 400m
                  21 KB Swings (53/35)
                  12 Pull-ups

                  Run 400m

                  30 Box Jumps(24/20)
                  30 Wall Balls(20/14)
                  Run 400m
                  21 KB Swings
                  12 Pull-ups

                  -------------------------------------------------------------------- 

                  ** On Sat 6/8 + 6/15 all CF Kids age groups will meet at 1045am instead of their regular time**

                  --------------------------------------------------------------------

                  Thursday June 6, 2019

                  Part 1 –  15min to build to a heavy Clean

                  Part 2 For max reps:
                  3min amrap of:
                  3 Power Cleans (135/96)
                  6 HRPU
                  9 Squats
                  *Rest 1min*
                  Row 3min max calories
                  *Rest 1min*
                  3min amrap of:
                  3 Power Cleans (135/96)
                  6 HRPU
                  9 Squats

                  --------------------------------------------------------------------

                  Wednesday June 5, 2019

                  Part 1 - Build to a heavy Squat Double

                  Part 2 – EMOM x 15min perform :30sec max reps at each station:

                  Station 1 – Deadlift (135/95)(40% 1-rm)
                  Station 2 – DU’s 
                  Station 3 – 3 Kipping Swings to Hollow Hold 

                  --------------------------------------------------------------------

                  ** Please Note Changes to the Class Schedule that will take effect starting Saturday 6/22**
                  **Sat AM will now be 8a/9a CrossFit and there will be no Sat CF Kids until September**
                  **Sun AM will now be 9am CrossFit and 10am Oly/Gymnastics**
                  **CF Kids will now be Mon & Wed at 730pm for both Pre-Teens and Teens**
                  --------------------------------------------------------------------
                  Tuesday June 6, 2019
                  Part 1 - Build to a heavy Strict Press Double
                  .
                  Part 2 - For Time:
                  1200/800m run
                  9 push press (115/75)(60% Part 1)
                  800/500m run
                  15 push press
                  400/250m run
                  21 push press
                  --------------------------------------------------------------------

                  Monday June 5, 2019

                  Part 1 – Build to a heavy Snatch Double 

                  Part 2 – 7min to climb the ladder 2,4,6...
                  Alternating SADS (50/35)(35/20)
                  Alternating Wtd. Step-ups(24/20)
                  Hollow Rocks
                  --------------------------------------------------------------------
                  Sunday June 2, 2019
                  Partner WOD - Alternate 4min rounds with a partner (1 works/1 rests)
                  ...

                  Rd 1&2 in 4min complete 2rds of:

                  12/10 - DB Thrusters (40/25)
                  12/10 Cal Rower
                  ...in remaining time max Burpee over Rower

                   

                  Rd 3&4 – in 4min complete 2rds of:

                  12/10 DB Grd to OH(40/25)
                  12/10 TTB/Strict K2C
                  ...in remaining time max reps Weighted Jump Rope

                  --------------------------------------------------------------------

                   Saturday June 1, 2019

                  1. 12-15 Dumbbell Bench Presses
                  2. 50m Farmer Walk / Waiter Carry( each arm)
                  3. 30sec L-sit Hold 
                  4. 7/5 Calorie Bike, as fast as possible

                  Spend about 30 minutes today rotating through the exercises. Build to challenging sets on the Dumbbell Bench and the Farmer Carries. For the bike sprints, take the first one at what feels like 90%, then go all out on each one after, resting as needed before returning to the bench press. Aim for 4-6 sets.

                  --------------------------------------------------------------------

                  Friday June 1, 2019
                  .
                  Part 1 – Deadlift Double
                  .
                  Part 2 – for time (17 min cap)
                  Run 400/250m
                  40/32 Ab-mat Sit-ups
                  30/24 Wall Balls
                  20/16 HSPU
                  10 Deadlifts (70% Part 1)
                  20/16 HSPU
                  30/24 Wall Balls
                  40/32 Ab-mat Sit-ups
                  Run 400/250m

                    --------------------------------------------------------------------

                  Thursday May 30, 2019  (Week 6 / Day 5 of our 8-week Strength Series)

                  Part 1 – Pause Clean & Jerk

                  Part 2- In 8min climb the ladder 2,4,6...
                  Power Cleans 115/75
                  Push Presses 115/75
                  Burpee Over Bar
                  --------------------------------------------------------------------

                  Wednesday May 22, 2019 (Week 6 / Day 5 of our 8-week Strength Series)

                  Part 1 - “Christine”

                  Three rounds for time:
                  500 Meter Row
                  12 Deadlifts (Bodyweight)
                  21 Box Jumps (24/20)

                  Part 2 – Alternate sets of:

                  a) 10sec Hollow Hold + 10sec Superman Hold + 30sec Handstand Hold
                  b) Weighted Dips
                  --------------------------------------------------------------------

                  Tuesday May 28, 2019 (Week 6/ Day 4 of our 8-week Strength Series)

                  Part 1 - Squat Triple (1 set heavier than last week)

                  Part 2 - 12min amrap

                  1) 50’ Walking Lunges (35/25)
                  2) 15 KB Swings (Heavy)
                  3) 40 Double-Unders
                  4) 50’ Wtd Bear Crawls
                  --------------------------------------------------------------------
                  Saturday May 25, 2019
                  830a - CrossFit 
                  930a - MURPH
                  11a - CF Kids MURPH
                   
                  6rds x 3min work/rest each set
                  ...
                  Set 1 - 12 reps bar complex + Max cal rowed
                  Set 2 - 15/12 Cal rowed + max reps complex
                  Set 3 - 10 reps bar complex + Max cal rowed
                  Set 4 - 15/12 Cal Rowed + max reps complex
                  Set 5 - 8 reps bar complex + Max cal rowed
                  Set 6 - 15/12 Cal rowed + max reps complex
                  ...
                  Bar complex = 1 DL + 1HC + 1 PP
                  Men - 75/95/115 or 65/85/95 or 45/65/75
                  Women - 45/65/75 or 35/55/65 or 25/35/45
                  ** add weight at sets 3 and 5 **
                    --------------------------------------------------------------------

                  MURPH HEAT TIMES - Sat 930am(no regular class at 930) / Mon 830am / 945am - If none of these times work for you contact a Coach and we can find another day or time - we already have people looking to do the workout Friday and Tuesday. Please click here to let us know when you would like to do it.

                  WHY WE DO THE MURPH - The "MURPH" is more than just a workout, it is a Memorial Day tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor not only Lt. Michael P. Murphy, but every fallen service member who gave everything they had to protect and serve our country. 

                  “MURPH” IS FOR EVERYONE - Hero WOD's are usually longer, harder, and heavier—and meant to be more grueling than your average WOD. “Murph” is no exception. But “Murph” is also for every CFSD’er who wants to do it, because as always, we have a scaling option that is appropriate for wherever you’re at on your fitness journey. Partition the Pull-Ups, Push-Ups, and Squats however desired. The classic and most often-chosen version is “Cindy” style: 20 rounds of 5 Pull-Ups, 10 Push-Ups, 15 Squats, Of course, strong athletes can do the workout Rx and wear a 20/14lb vest for the whole shebang.

                  Whether you’re going to do a full “Murph” or not, you can choose to perform one of the following options...

                  “MURPH”

                  1 Mile run + (100 Pull-Ups/200 Push-Ups/300 Squats) +1 Mile run

                  Partner “MURPH”

                  1 mile run (or 800m) together + 20 alternating sets of “Cindy” + 1 mile run (or 800m) together

                  1/2 “MURPH”
                   1 mile run + 10 sets of Cindy + 1 mile run

                   

                  Our standard movement scaling options for MURPH will be

                  Run: 2000m Row or 1.25mi Bike (@ 50-70 rpms)
                  Pull-Ups: Ring Rows or Horizontal Barbell Pull-ups off rig
                  Push-Ups: Knee Push-Ups

                    --------------------------------------------------------------------

                  Friday May 17, 2019 (Week 6/ Day 3)

                  Comlpete 4-5 rounds for quality  (45min).  Go heavy on all movements. Rest as needed. 

                  6-8 Strict KB Press (per arm)
                  50m Sled Push
                  100m Sandbag Carry
                  100m Farmers Walk (Sqt every 25m)
                  1min Assault Bike (60-70rpm)
                  --------------------------------------------------------------------

                  Thursday May 23, 2019

                  Part 1- High Hang Clean + Hang Clean + Clean +  2 Jerks (E3MOMx15)

                  Part 2– 7 min max Burpees  

                  ** EMOM perform 3-5 Clean & Jerks (95/65)

                  --------------------------------------------------------------------

                  Wednesday May 22, 2019 (Week 6 / Day 1 of our 8-week Strength Series)

                  Part 1- Heavy Deadlift Triple  (5-10% heavier than last week)

                  Part 2 – 4rds for time (12min cap)
                  7 KB Front Rack Squats (rt)(26-70#)
                  14 KB Swings
                  7 KB Front Rack Squats (lt)
                  14 KB Swings
                  250m Run
                  --------------------------------------------------------------------

                  Tuesday May 21, 2019 (Week 5 / Day 2 of our 8-week Strength Series)

                  Part 1 - Hang Snatch + Low Hang Snatch + Snatch  (E3MOMx15min)

                  Part 2 – Benchmark for time: ‘1-mile Run’

                  --------------------------------------------------------------------

                  Monday May 20, 2019

                  Against a running clock

                  Min 0-7:  amrap of

                  10/8 cal Row

                  10/8 DB Power Clean (50/35)(35/20)

                  10/8  DB Step Overs (24/20)

                  Min 10-17:  amrap of:

                  10/8 cal Bike:

                  10/8 TTB/K2C

                  30 DU’s / 50 SU’s

                  Min 21-26:  amrap of

                  8/6 cal Row

                  8/6 DB Power Clean (50/35)(35/20)

                  8/6 DB Step Overs (24/20)

                  Min 29-34 amrap of:

                  8/6 cal Bike:

                  8/6 TTB/K2C

                  30 DU’s / 50 SU's

                  --------------------------------------------------------------------

                  Sunday May 19, 2019

                  “Get A Grip” – In teams of two - complete 100 repetitions of the following complex:
                  1 Deadlift (95/65)(65/45)(45/35)
                  1 Hang Clean
                  1 Front Squat
                  1 Push Press / Jerk

                  ** Run 400/250m as a team before / after each movement

                  --------------------------------------------------------------------

                  Saturday May 18, 2019

                  Part 1 - “Holy Hips” from Flex on the Mall 2019
                  250m Run
                  50 DU’s (100 SU’s)
                  40 Burpees
                  35 Box Jumps(24/20)(20/16)(Step-ups)
                  30 Goblet Squats at (53/35)(35/26)
                  250m Run

                   

                  Part 2 – 600/400/200m Row Sprints (Work=Rest or Alt with a partner)

                  --------------------------------------------------------------------

                  Friday May 17, 2019 (Week 5 / Day 4 of our 8-week Strength Series)

                  Part 1 - Squat 3/3/Max (2-5%)

                  Part 2 -  For time(cap 10min)

                  10 -> 1 Push Press (115/75)(95/65)(65/45)(45/35)
                    1 -> 10 KB Swing (70/53)(53/44)(44/35)35/26)

                  • Goal is to go unbroken on all sets

                  --------------------------------------------------------------------

                   Thursday May 16, 2019 (Week 5 / Day 5 of our 8-week Strength Series)

                  Part 1 Benchmark WOD- “Heavy-Fran”

                  For time – 21/15/9

                  Thrusters (135/95)(115/75)(95/65)(65/45)

                  Pull-ups

                  ** 26 Burpee Buy-in/Cash-out**

                  ...

                  Part 2 – Tabata Core x 8min

                   

                  --------------------------------------------------------------------

                  Wednesday May 15, 2019  (Week 5 / Day 3 of our 8-week Strength Series)

                  Part 1– Bench Press 5/5/Max (2-5% heavier than Week2)

                  Part 2 – 3-4rds for quality:

                  1. 50m Double KB Rack Carry + 50m OH Carry (heavy)
                  2. :30sec Dip Hold (top/bottom)
                  3. :30sec Weighted Hollow Hold

                  --------------------------------------------------------------------

                  Tuesday May 14, 2019 (Week 5 / Day 1 of our 8-week Strength Serie)

                  Part 1 - Deadlift 3 x 5 (pause at knee)(same as last week)

                  Part 2  5rds for time (13min cap)
                  7 Pullups ( Rx+ C2B)
                  14 SA Overhead KB Lunges (7/arm ) (18-53#)
                  21 KB Swings

                  -------------------------------------------------------------------- 

                  Monday May 13, 2019 (Week 4 / Day 6 of our 8-week Strength Series)

                  Part 1– Build to a challenging Clean and Jerk. Aim for at least one set to be heavier than last week.

                  Part 2– “Grace”- for time:

                  30 Clean & Jerk’s (135/95)(60-70% Part 1)

                  -------------------------------------------------------------------- 

                  Mothers Day Partner WOD

                  Each partner does 1,1 – 2,2 – 3,3 etc until they reach 13 reps each

                  ...

                  1stTrimester (Min 0-13)

                  1 to 13 Deadlift (75-185#)

                  1 to 13 HRPU

                  2ndTrimester (Min 14-26)

                  1 to 13 KB Swings(18-53)

                  1 to 13 Goblet Squats

                  3rdTrimester (Min 27-40)

                  1 to 13 Push Press (45-95)

                  1 to 13 V-crunches

                  -------------------------------------------------------------------- 

                  Saturday May 11, 2019

                  Complete as many rounds as possible in 30min. Rest as needed.

                  50m Heavy Sled Pushes
                  Run 400m
                  24 Plate to OH(25-45#)
                  15 -20 GHD Sit-ups
                  --------------------------------------------------------------------
                  Friday May 10, 2019

                  Week 4 / Day 5 of our 8-week Strength Series(Benchmark/Hero Day)

                  ...

                  Hero WOD ‘The Lyon’- 5 rds - each for time. Rest 2 minutes between rds. Time cap - 20min

                  7 squat cleans (165/115)*

                  7 shoulder-to-overheads*

                  7 burpee chest-to-bar pull-ups*

                  * scale wt. to something that can be performed unbroken in the earlier rounds and scale pull-ups as needed

                  --------------------------------------------------------------------

                  Thursday May 9, 2019 (Week 4 / Day 4 of our 8-week Strength Series)

                  Part 1-Squat 5/5/Max (2-5% heavier than last wk)

                  Part 2for time:

                  12/9/6/3 DB Man-makers (35/25)(25/20)(15/10)

                  50 DU’s

                  --------------------------------------------------------------------

                  Wednesday May 8, 2019

                  Week 4 / Day 3 of our 8-week Strength Series(Press/Carry/Hold)

                  Part 1 -Press 3/3/Max (2-5% heavier than last wk)

                  Part 2- 3-4rds of quality:

                  1. :45sec Barbell Hold (80-100% 1rm DL)
                  2. 50m Sandbag Bearhug Carry
                  3. 6-8 SA KB Press (heavy)
                  --------------------------------------------------------------------

                  Tuesday May 7, 2019 (Week 4 / Day 2 of our 8-week Strength Series -Snatch)

                  Part 1-  12min to establish a heavy High Hang Snatch

                  Part 2-  for time:

                  Run 400/250m

                  15 OHS (75/55)(45/35)

                  15 SDHP

                  Run 400/250m

                  12 OHS

                  12 SDHP

                  Run 400/250m

                  9 OHS

                  9 SDHP

                  --------------------------------------------------------------------
                  The Memorial Day MURPH Workout will be offered:
                  Saturday 5/25 and Monday 5/27
                  MURPH Shirts are available for order on our website. Orders due by Friday. 
                                         
                  Monday May 6, 2019 - Week 4 / Day 1 of our 8-week Strength Series (Deadlift)
                  ...
                  Part 1 –Deadlift 3 x 5 (2” deficit) (same as last wk)
                  ...
                  Part 2  against a 13min clock
                  Min 0-3: Row for max calories
                  Min 4-7:  Max Wall Balls
                  Min 8-10: Row for max calories
                  Min 11-13: Max Wall Balls 
                  --------------------------------------------------------------------
                  Sunday May 5, 2019
                  Cinco de Mayo Partner WOD
                  In teams of 2 each partner will alternate performing 1 complete round for 30min of “The Angry Mexican”(modified version)
                  • 5 Burpees
                  • 5 HSPU
                  • 5 Deadlifts (115/75)
                  • 5 Hang Power Cleans
                  • 5 Thrusters
                  ** scale weight as needed so you can go unbroken through each round **
                  Class Times - 930
                  Gymnastics - 1045
                  --------------------------------------------------------------------

                  Saturday May 4, 2019

                  E10MOM x 30min (3rds)
                  Row 500m
                  30 Alt SADS(50/35)
                  30 Alt Wtd Step-ups(24/20)
                  30 K2C
                  --------------------------------------------------------------------

                  Friday May 3, 2019  (Week 3 / Day 6 of our 8-week Strength Series)

                  Part 1-15min to build to a heavy complex of Power Clean + Hang Clean + Clean + Jerk

                  Part 2  - 3rds x 2min amrap/ 2 min rest
                  6 calories Assault Bike
                  12 KB Swings (heavy)
                  --------------------------------------------------------------------

                  Thursday May 2, 2019

                  Week 3 / Day 5 of our 8-week Strength Series(Benchmark/Hero WOD)

                  ...

                  Part 1Against a running clock:

                  800m Run
                  immediately followed by:
                  ‘Cindy’ – 20min amrap of:
                  5 Pull-ups
                  10 Push-ups
                  15 Squats
                  Immediately followed by:
                  800m Run
                  --------------------------------------------------------------------

                  Wednesday May 1, 2019

                  Week 3 / Day 4 of our 8-week Strength Series (Squat Day)

                  ...

                  Part 1 - Squat – 3 x 10 (same wt. as last week)

                  Part 2 –  Row = Rest 500m/400m/300m/200m

                  --------------------------------------------------------------------

                  Tuesday April 30, 2019

                  Week 3 / Day 3 of our 8-week Strength Series (Press/Carry/Holds)

                  Part 1-Press 5/5/Max (2-5% heavier than last wk)

                  Part 2 – 4rds for quality;

                  1. FW/Waiters Carry x 100’/arm (heavy)
                  2. L-Crunches x 12-15
                  3. OH Plate Lunge x 12-16 reps
                    --------------------------------------------------------------------
                    Monday April 29, 2019
                    Week 3 / Day 2
                    Part 1– E2MOM x 12min Hang Snatch
                    Part 2- Complete as many rounds and reps as possible in 11 minutes of:
                    5 Hang Power Power Cleans (60-70% Part 1)
                    10 TTB/ K2C
                    15 Wall Balls (heavy)
                    --------------------------------------------------------------------
                    Saturday April 27, 2019
                    Part 1 - 12min amrap
                    12 Hang Power Snatch (75/55)
                    50 DU’s
                    12 OHS (75/55)
                    200m Run

                    Part 2 - Tabsta x 8min - Alt sets of:

                    V-Crunch
                    Side Plank(Rt)
                    Hollow Rocks
                    Side Plank (L)
                    --------------------------------------------------------------------
                    Friday April 26, 2019  

                    Part 1- Deadlift 3 x 5 (5-10% heavier than last week)

                    Part 2- 3rds for time:
                    3min calories on rower
                    2min calories on Bike 
                    1min Sit-ups
                    * Rest 2min *

                      --------------------------------------------------------------------

                    Thursday April 25, 2019

                    Part 1Power Clean + Hang Clean + Front Squat + Jerk (E3MOMx15)

                    Part 2 - 3rds for time

                    600m Run

                    21/15/9 Squat Cleans (115/75)

                      --------------------------------------------------------------------

                    Wednesday April 24, 2019

                    Week 2/ Day 5 - Benchmark/Hero WOD

                    "The Seven"

                    Seven rounds for time of:
                    7 HSPU
                    7 Thrusters (135/95)
                    7 Knees to elbows
                    7 Deadlifts (245/165)
                    7 Burpees
                    7 KB Swings (70/53)
                    7 Pull-ups

                    * scale as needed

                    --------------------------------------------------------------------

                    Part 1Squat 5/5/Max (2-5% heavier than last wk)

                    Part 2 - 12min amrap
                    400/250m MB Run 
                    50m Sled Push (heavy)
                    :30 sec plank hold
                    --------------------------------------------------------------------

                    Monday April 22, 2019

                    Part 1 – Pause Bench Press 
                    5/5/Max (70% 1-rm)

                    ...

                    Part 2 - perform 4 sets of the following:

                    a) Bent Bar Row x 6-10reps (pause at top)
                    b) 50’ KB/DB Farmers Walk w/ 5 Shrugs every 25' (heavy)
                    c) Weighted Hollow Hold x 30-45sec 
                    --------------------------------------------------------------------

                    Sunday April 21, 2019 

                    Sunday Partner WOD - in teams if 2 perform as many reps as possible. Only one partner works at a time. Break work up as needed: 

                    ...

                    Min 0-6: Max calorie row
                    Min 6-11: Max Shoulder to OH (35-115)
                    Min 11-15: Max Sit-ups
                    Min 15-19: Max HRPU

                      --------------------------------------------------------------------

                    Saturday April 20, 2019
                    Part 1 - 15min go find a challenging weight for:
                    3 Deadlifts + 2 Hang Cleans + 1 Shoulder to OH
                    ... 
                    Part 2 - 3rds x 3min amrap / 3min rest 
                    12/8 Wall Balls(20/14)(14/10)(10/8)
                    3 Deadlifts+ 2 Hang Cleans + 1 Shoulder to OH
                    (Men 45-115)(Women 35-75)(65% Part 1 heaviest)

                    --------------------------------------------------------------------

                    Friday April 19, 2019  

                    Part 1- E2MOM x 12min

                    Snatch Pull+Hang Power Snatch+Power Snatch+OHS

                    Part 2- in 8min (2,2,2-4,4,4-6,6,6, etc)
                    Burpee Over Bar
                    Hang Power Snatch (115/75)(75/55)
                    Thruster

                    -------------------------------------------------------------------

                    Thursday April 18, 2019

                    Part 1 - Deadlift 3 x 5 with pause at knee @ 70-75%(same as last week)

                    ...

                    Part 2 - 10min amrap

                    10 DB OHS (50/35)(35/20)(20/15)
                    10 Strict K2C
                    20 Alt SADS
                    --------------------------------------------------------------------
                    Wednesday April 17, 2019
                    Part 1–  E3MOM x 15min 
                    Power Clean + Hang Clean + Front Squat + 2 Jerks   

                    Part 2-  3rds for max reps:
                    1min row for calories
                    1min burpees
                    1min box jump
                    1min rest
                    -------------------------------------------------------------------
                    Tuesday April 16,  2019
                    Part 1 - Benchmark ‘Helen’ - 3rds for time: 
                    400m Run
                    21 KB Swings(53/35)
                    12 Pull-ups 
                    Part 2 - 10-15 reps at each station x 3rds. Rest as needed.
                    a) Crab Walk x 50’
                    b) Handstand Holds x 30sec
                    c) L-Sits x 30sec
                    -------------------------------------------------------------------
                    Monday April 15, 2019
                    Part 1– Pause Squats 5/5/5
                    - use same wt. as last week
                    - 2sec pause at bottom
                    Part 2- :30sec max reps EMOM x 12min
                    Max DU’s
                    Max Dips
                    Max DU’sMax
                    OHS (75/55)
                    --------------------------------------------------------------------
                    Saturday April 13, 2019
                    Part 1 - E4MOM x 32min. (a/b/c/a/b/c)
                    a) 1min DB squat, clean and press + 1min wtd. jumprope
                    b) 1min Assault Bike + 1min KB Swings
                    c) 1min Rope Slams + 1min HRPU

                    --------------------------------------------------------------------

                    Friday April 12, 2019 
                    Part 1-  5/5/Max reps Strict Press

                    Part 2- 12min amrap
                    10 HSPU
                    20 Wtd. Alt Lunges (35/25)
                    30 sec Bar Hang

                      --------------------------------------------------------------------

                    Thursday April 11, 2019

                    Part 1 2 Snatch Pulls + 1 Hang Power Snatch + 1 OHS 

                    Part 2 - 3rds for max reps

                    1min max Power Snatches (75/55)
                    1min max DB Step-ups (35/25)
                    1min rest

                    --------------------------------------------------------------------

                    Wednesday April 10, 2019
                    Part 1– 3x5 Deficit Deadlift (2” deficit) 
                    ...
                    Part 2-  for time

                    500/400m Meter Row
                    50 Wall Balls
                    500/400m Row

                    --------------------------------------------------------------------

                    Tuesday April 9, 2019
                    Part 1 - 4rds for time 
                    5 Cal Bike 
                    10 Renegade Rows(40/25)(30/20)(25/15)
                    15 DB Grd to OH
                    20 Hollow Rocks 

                    Part 2 - 10-15 reps at each station x 3rds. Rest as needed.

                    a) Dips x 12-15 reps 
                    b) Strict Pull-ups x 4-6 reps
                    c) GHD Sit-ups x 12-15 reps

                    --------------------------------------------------------------------

                    Monday April 8, 2019

                    Part 1 - Build to a challenging complex of:
                    1 Power Clean + 1 Hang Clean + 3 Front Squats

                    Part 2 - Rogue Qualifier Workout #2 - 9min amrap of:
                    9 Front Squat (135/95)(95/65)
                    7 Bar Facing Burpee
                    5 Shoulder to OH

                    --------------------------------------------------------------------

                    Sunday April 7, 2019 
                    Partner Workout – perform as many rounds as possible- rest as needed. 
                    - 50m Sled Push (heavy)
                    - 50m Sandbag Bearhug Carry (3 Sqts every 25m)
                    - 50m OH Plate (10 Plate to OH every 25m)
                    ...
                    Partner Relay Sprints - 50m/100m/200m/100m/50m

                    --------------------------------------------------------------------

                    Saturday April 6, 2019
                    Part 1 ROGUE QUALIFIER WORKOUT 1
                    For Time: 2k Row (Time Cap 11 min)
                    -max rep HSPU/HRPU  w/ remaining time

                    Part 2 - 3-4 rds. for quality:
                    a) 50m per arm -  Waiters Walk / Farmers Carry (Heavy)
                    b) GHD Hip Extensions x 10-15 repsc) Hollow/Arch Drill x 8-12 reps

                     

                    --------------------------------------------------------------------

                    Friday April 5, 2019
                    Perform A/B/A/B with 3min rest in between each.
                    A) AMRAP 5 Minutes
                    5 Calorie Bike
                    10 Box Jumps (24/20)(20/16)
                    15 Russian Kettlebell Swings (53/35
                    B) AMRAP 5 Minutes:
                    10 Alternating Arm Dumbbell Power Snatches (50/35)(35/20)
                    10 Alternating Step-ups

                    --------------------------------------------------------------------

                    Thursday April 4, 2019

                    Part 1  Pause Deadlifts 5 x 3 

                    Part 2 -  Benchmark ‘Jackie’

                    1000m row 

                    50 Thrusters (45/35)

                    30 Pull-ups 

                    --------------------------------------------------------------------

                    Since CFSD opened, both Kathy and I have invested a lot of time in educating members how to make better nutrition choices whether it be through the numerous Nutrition Challenges or educational posts via the Facebook CFSD Nutrition Group. Our philosophy was (and still is) that if we teach you what we know works through our years of experience, that each of you would be successful in making lifestyle changes.  We’ve recognized however, that most people seem to need more accountability than that.  Over the course of a few years, Kathy has had great success in her private nutrition coaching practice providing that accountability, on-going support and motivation and her desire to further educate people to be self-sustaining has brought clients great, long lasting results. 

                    Having said this, I have asked Kathy to offer more options to her current practice to assist those interested in seeing better results.  You can put time in at the gym, but without a solid nutritional plan you will simply not maximize your results.  

                    We are proud to introduce   'Seize the Day Nutrition’ which will offer a number of various program options. 

                     - A Basic Template - This is meant for someone that just needs a plan to follow, but can self-guide themselves and who does not need access to additional Health Coaching to achieve success.  This stepping stone to results will be tailored to your individual goals, taking into consideration how much training you are able to commit to. 

                    - A 3-Month One-on-One Coached Program - This program builds on the basic template above with check-ins, in person meetings and guidance to inspire, motivate and provide accountability to cultivate positive health choices.  

                    -An 8-Week ‘Group Coaching' program’ - this program allows you to partner with others for accountability and support on a weight loss journey.  

                     If you are serious about...

                    • getting fitter and stronger

                    • improving your quality of life

                    • preventing chronic disease/getting off chronic disease medications

                    • getting better at CrossFit

                    • losing weight

                    • living longer

                    • having more energy

                    ...it’s time to step up your game and get serious about what you are putting in your body.  Contact Coach Kathy at kathy@seizethedaynutrition.com to discuss how she can help you make nutrition work for you.

                    ‘Results or Excuses – You Can’t Have Both’

                    --------------------------------------------------------------------

                    Wednesday April 3, 2019
                    Part 1– Press 5-5-Max Reps

                    Part 2- 3rds for time
                    400m Run
                    150m Farmers Carry(heavy)
                    --------------------------------------------------------------------

                    Tuesday April 2, 2019

                    Part 1 – Build to a challenging complex of 2 Snatch Pulls + 1 Hang Power Snatch

                    Part 2 – 15/12/9/6/3
                    Hang Power Clean
                    Burpee Over Bar
                    --------------------------------------------------------------------

                    I Love the Excitement of the Open, the anticipation and dread before each workout, the sense of community, and feelings of accomplishment when it is over. It’s a serious competition for the elite athletes and a fun competition for the rest of us. Most of you come to CFSD to become stronger, fitter and happier, so don’t gauge your success on whether you can do RX skills in the Open such as DU’s, Muscle-ups or walk on your hands.  You are training for life, not the Games, so next time you compete in the Open, keep that in mind.  In class, we scale workouts so that each Athlete can work at a certain level of intensity. If being an RX athlete is your goal, work towards crushing scaled workouts first and then build from there. 

                    So the Open is Over - What’s Next? Now that the Open is through, we’re programming an 8-week cycle with a traditional strength bias. We’ll focus in particular on 3 classic barbell lifts—the Squat, the Press, and the Deadlift—which we’ll test after the 8 weeks. Of course, you can also expect a regular mix of short, medium, and long metcons, in addition to skill work and Olympic lifting throughout.  This programming has one goal – to help you be healthier and fitter individual.  All the heavy weightlifting, all of the accessory movements, all of the met-cons and complexes...they’re designed help you achieve well-rounded results and help you achieve those elusive PR’s.  Remember, that your results...your PR’s...your progress...are just that: they are YOURS.  They depend on everything in your life – a variety of factors including nutrition, sleep, training, work, stress, injuries, etc., etc., etc. As such, they’re completely individual to you. Spend your time focusing on making yourself stronger and healthier and don’t worry about anyone else’s numbers/progress but your own. As they say - You do you.

                    Results or Excuses – You Can’t Have Both- Do you want results or do you want excuses?  It’s a legit question that needs to be asked.  Any worthwhile goal is most likely going to cause you to develop some sort of new habit taking some extra time to put into it. You aren’t going to lose weight, get stronger, make more money or whatever by simply stating it...you need a plan of action. I hear a lot of reasons from people on why they’re not putting the time in the gym or not eating well.  When it comes down to it, those are all excuses and they’re not going to get you any closer to the results you want. So, if you’re not getting where the kind of progress in your life that you want it might be a uncomfortable question, but definitely a question worth being honest with yourself.

                    --------------------------------------------------------------------

                    Monday March 25, 201

                    Part 1 - Back Squats 5-5-max reps @65% 1-rm

                    Part 2 - Alternating Tabata sets of::

                    Wall Balls

                    MB Push-ups

                    --------------------------------------------------------------------

                    Sunday March 31, 2019 
                    Partner Workout – Partition work as needed:...
                    60 Deadlifts (45-115#)
                    30 synchronized sit-ups
                    40 Hang Cleans
                    20 synchronized pushups 
                    20 Push Press
                    10 synchronized burpees
                    10 Thrusters
                    10 synchronized burpees
                    20 Push Press
                    20 synchronized pushups 
                    40 Hang Cleans
                    30 synchronized sit-ups
                    60 Deadlifts (45-115#)
                    ...
                    930-  CrossFit Sunday Funday WOD
                    1045 - Olympic Lifting (Snatch Drills)

                    --------------------------------------------------------------------

                    Saturday March 30, 2019

                    Part 1 - E10MOM x 30min
                    Run 400/250m
                    30 Kettlebell Swings (70#/53#)
                    20 Overhead Walking Lunges with Plate (45/25)
                    10 Burpees

                        --------------------------------------------------------------------

                    Friday March 29, 2019
                    ...
                    Part 1 - 3min work / rest x 4rds
                    Rd1/2 - Row 300/250m + Max UnBroken Bench Press (60% 1rm)
                    Rd 3/4 - Max Unbroken Bench + Max Meters Rowed

                    Part 2 - Tabata Core x 8min

                        --------------------------------------------------------------------

                    Congratulations to everyone who participated in the CFSD Nutrition and Lifestyle Challengeand made healthy changes to their diet. We hope the habits you developed become long term.  And the winners are…….Patrick and Tracey!!!!   After 8-weeks of focusing on making better choices in their nutrition and fitness these two came out on top.  Dedication and consistency were the most important ingredients in thier winning recipe.  Both winners participated in the Coached Nutirtional plan which means they were given a personalized number of calories/macros to track and achieve daily. Both saw a notable change in body composition and inches. Tracey lost a total of 6.2lbs and 4.375 inches and Patrick gained 2lbs, lost a 1/2 inch off his waist and added an inch to his back/chest. Additionally, both have been crushing workouts and showing signs of added strength and endurance on a daily basis as can be seen in their great performance in the Open.

                          

                    The runners up for the challenge are Babs and Tamra!  These two had an impressive effort sticking with the program and saw great results physically as well as in the gym. Barbara is down 4lbs and 3 inches and says she has never felt better and feels more disciplined and in control. Tamra is down 6.4lbs and 3.5 inches and is using this new lifestyle as a way of training for an upcoming Half-Marathon that she hopes to PR.

                     At CFSD, we absolutely love making a positive difference in the lives of others. Everyone that participated in this Challenge is proof that paying attention to what we put into our bodies, combined with a regular, high-intensity workout program, allows us to change the way that we look and feel.  It’s not a challenge. It’s a lifestyle.

                     If you’re interested in learning more about a customized nutrition plan that really dials in your own health and dietary needs or you have other nutrition related questions, reach out to Coach Kathy at crossfitseizetheday@gmail.com.

                      --------------------------------------------------------------------

                    Thursday March 27, 2019
                    Part 1– 5/5/4/4/3 1-1/4 Front Squat

                    Part 2– 5/5/4/4/3 Strict Press

                    Part 3- 7min amrap
                    7 DB Power Cleans (40/30)(30/20)(20/15)
                    7 Front Squats
                    7 Shoulder to OH
                    14 Hollow Rocks

                    --------------------------------------------------------------------

                    Wednesday March 27, 2019
                    Part 1– 5/5/4/4/3 Sumo DL + Deadlift
                    ...
                    Part 2- 4rds for time
                    50 DU’s
                    20 SADS (50/35)
                    10 TTB

                    --------------------------------------------------------------------


                    Tuesday March 26, 2019
                    Part 1- 15min to build to a heavy 2-rep Power Clean

                    Part 2 - against a running clock:
                    Min 0-6:  30/25 cal. rowed and then an amrap in the remaining time of:
                    5 Hang Cleans + 10 Box Jumps Overs
                    ...
                    Min. 6-9: rest
                    ...
                    Min 9-14: 24/20 cal rowed and then an amrap in the remaining time of:
                    Hang Cleans + 8 Box Jumps Overs
                    ...
                    Min 14-17: rest
                    ...
                    Min 17-20: 18/15 cal rowed and then an amrap in the remaining time of:
                    3 Hang Cleans + 6 Box Jumps Over
                    ….
                    Men (45-115#) Women (35-75)

                    --------------------------------------------------------------------

                    Monday March 25, 2019
                    Part 1 – 5x5 Back Squat
                    Part 2 – 5/5 Bar Row
                    Part 3 –  2min max reps x 3sets
                    12/9 Cal Bike
                    KB Swings
                    Rest 2min

                    --------------------------------------------------------------------

                    Sunday March 24, 2019

                    Every 2 minutes, for 30 minutes (3 sets of each):
                    Station 1 – 1min GHD Hip Extensions
                    Station 2 – 1min Tri-cep Extensions
                    Station 3 – 1min Plate to OH (25-45#)
                    Station 4 – Burpee Box Jumps or Step-Overs
                    Station 5 – 30 Seconds of Side Plank (each side)

                    --------------------------------------------------------------------

                    Saturday  March 23, 2019

                    Part 1 - Build to a challenging Squat Clean 

                    Part 2for time (17 min cap)

                    Row 400/300

                    40/32 Ab-mat Sit-ups

                    30/24 KB Swings

                    20/16 Wall Balls

                    10/8 Squat Cleans (60-70% Part 1)

                    20/16 Wall Balls

                    30/24 KB Swings

                    40/32 Ab-mat Sit-ups

                    Row 400/300

                    --------------------------------------------------------------------

                    Thursday March 21, 2019

                    Part 1  EMOM perform :30sec max reps at each station x 16min. Increase weight each round.
                    Min 1 – Power Clean (95/65) x 8-10reps
                    Min 2 – S2OH x 6-8 reps
                    Min 3 – Clean & Jerk x 4-6 reps
                    Min 4 – Rest

                    Part 2 - EMOM x 9min perform :30sec max reps at each station:

                    1. Strict ttb/k2c
                    2. 3sec Hollow Hold + 3 Rocks
                    3. Ring Dips

                    --------------------------------------------------------------------

                    Wednesday March 20, 2019
                    Part 1 – Deadlift 3/3/3/3/3
                    Part 2 - Against a running clock:
                    3min amrap of:
                    3 Deadlifts (185/125)(135/85)(95/65)
                    6 HRPU
                    9 Squats
                    **Rest 3mins**
                    3 min amrap
                    3 Deadlifts (225/155)(185/125)(135/85)
                    6 HRPU
                    9 Squats
                    **Rest 3mins**
                    3min amrap of:
                    3 Deadlifts (275/185)(225/155)(165/115)
                    6 HRPU
                    9 Squats

                      -------------------------------------------------------------------- 

                    Tuesday March 19, 2019

                    Part 1 - Against a running clock:
                    3min amrap of:
                    5 Thrusters(95/65)(65/45) + 5 Pull-ups
                    **Rest 3min**
                    3min amrap of:
                    4 DB Thrusters(50/35)(35/20) + 4 Pull-ups
                    **Rest 3min**
                    3min amrap of:
                    3 Thrusters (135/95)(95/65) + 3 Pull-ups
                     
                    -------------------------------------------------------------------- 

                    Monday March 18, 2019

                    Part 1 – 4rds - alternate sets of:

                    • GHD Sit-ups x 12-15 reps
                    • Bent-over Bar Row x 6-10 reps
                    • Barbell Glute-Hip Bridges x 6-10 reps
                    Part 2 – 500/400/300/200 Row 
                    -        Recovery = Work

                    -------------------------------------------------------------------- 

                    Sunday March 17, 2019

                    In teams of 3:

                    3 rds (each)
                    a) 1min max cal Assault Bike + 1min max SADS (50/35)
                    b) 1min Wtd. Rope jumps + 1min max KB Swings (53/35)

                    * Partner 1 goes through 1 rd, then Partner 2 and then Partner 3. Continue rotating until each athlete complete 6 rds

                    -------------------------------------------------------------------- 

                    Saturday March 16, 2019

                    For time - In teams of 2(cap 35min)
                    1k Row
                    100 K2C
                    1k Row
                    75 HRPU
                    1k Row
                    50 Synchronized Abmat Sit-ups 
                    1k Row
                    25 Synchronized Burpees

                    -------------------------------------------------------------------- 

                     

                    Friday March 15, 2019

                    Part 1– Build to a heavy 5-rep Front Squat

                    Part 2- 10min amrap

                    9 Front Squats(95/65)(65/45)(45/35)

                    6 Push Presses

                    3 Thrusters

                    30 DU’s/50 SU’s

                    -------------------------------------------------------------------- 

                    Thursday March 14, 2019

                    Part 1- 3rds for time
                    30 Wall Balls (20/14)(14/10)
                    20 KB Swings(53/35
                    10 Power Snatches (75/55

                     

                    Part 2– 5 x 5 Bench Press

                    -------------------------------------------------------------------- 

                    Wednesday March 13, 2019

                    Part 1– 3/3/3/3 DB Clean + Jer

                    Part 2- For time(cap 16min)
                    500/400m Row

                    immediately followed by:

                    21/15/9
                    DB Cleans (50/35)(35/20)
                    DB Squats
                    DB Shoulder to OH

                    immediately followed by:
                    500/400m Row

                    -------------------------------------------------------------------- 

                    Tuesday March 12, 2019

                    Part 1- For time:

                    10-9-8-7-6-5-4-3-2-1
                    Deadlift (225/155)(185/125)(135/95)
                    Bar Facing Burpees

                    Part 2– 3rds. for quality;

                    Rope Climbs x 2-3 ascents
                    Dips x 10-15reps
                    Alternating Pistol Squats x 4-6/leg

                        -------------------------------------------------------------------- 

                      Monday March 11, 2019

                      Part 115min to build to a heavy complex of:

                      1 Strict Press + 1 Push Press + 1 Push Jerk

                      ... 

                      Part 2 - EMOM x 16min

                       :30sec Push Press (60% Part 1)

                       :30sec K2C

                       :30sec HRPU w / Shoulder Tap

                       :30sec Hollow Rocks

                      -------------------------------------------------------------------- 

                      Click Here to see workout 19.3 standards and descriptions

                      -------------------------------------------------------------------- 

                      Friday March 7, 2019

                      Part 1 - 15min to build to a heavy complex of 

                      1 Deadlift + 1 Hang Clean + 1 Front Squat

                      Part 2 - 3rds for time

                      15 Front Squats (75/55)

                      12 Alt SADS (40/30)

                      9/7 Cal Bike

                      -------------------------------------------------------------------- 

                      Thursday March 6, 2019
                      Part 1 – 21/15/9
                      DB Step Overs(40/25)(24/20)
                      DB Power Clean
                      Box Jumps
                      DB Renegade Rows
                      Burpees

                      Part 2 - 3-4 rds for quality:
                      1. Crab Walks x 75'
                      2. Handstand Hold x 30sec
                      3. F Walk / Waiters Carry x 75’/arm

                        -------------------------------------------------------------------- 

                      Wednesday March 6, 2019


                      Part 1 in 5min: 
                      Row 500/400 followed by an amrap of: 
                      10 KB swings 
                      10 HRPU
                      ** rest 5min**
                      Repeat 3x


                      Part 2 - :20sec on/off x 8min
                      Power Snatch (75/55)
                      OHS (75/55)
                      Hollow Hold

                       -------------------------------------------------------------------- 

                      Tuesday March 5, 2019

                      Part 1 – 3-3-3-3
                      Strict Press (60-80% 1-rm)
                      Weighted Pull-ups
                      ...
                      Part 2 -  6 - 9 – 12 – 9 – 6 reps for time:
                      Push Press (115/80)
                      Chest to Bar Pull Ups

                       --------------------------------------------------------------------

                      Monday March 4, 2019

                      Part 1 – repeat a/b twice
                      A ) 4min amrap
                      6/4 DB Thrusters (50/35)(35/20)(20/15)
                      6/4 Burpees
                       - rest 4min -

                      B)  4min amrap
                      6/4 DB Power Cleans (50/35)(35/20)(20/15)
                      6/4 Alt Lunges

                      - rest 4min -

                       --------------------------------------------------------------------

                      Sunday March 3, 2019
                      ...
                      Partner WOD – In teams of 2 with one partner working at a time.
                      12min amrap
                      8 Pull-ups
                      8 SADS (per arm) (40/30)(25/20)
                      ** Rest 5min **
                      12min amrap
                      250/200m Row
                      6 Burpee Box Jump Overs

                       --------------------------------------------------------------------

                      Saturday March 1, 2019
                      ...
                      2rds of:
                      12 Deadlifts(135/95)
                      6 Step-ups
                      2 rds of:
                      9 Deadlifts(185/125)
                      9 Step-ups
                      2rds of:
                      6 Deadlifts (225/145
                      12 Step-ups

                       --------------------------------------------------------------------

                      Friday February 15, 2019

                      Part 1 - EMOM :30sec work / rest x 15 min(5sets)
                      Minute 1 – 6/4 Calories of Assault Bike (or 200/150 Meters of Rowing)
                      Minute 2 – 6-8 MB Cleans
                      Minute 3 – 8-10 Lying Knees to Chest 

                      Part 2 - 12min amrap

                      10 Thrusters (95/65)
                      20 KB Swings (53/44)(35/26)(26/18)
                      :30sec Handstand Hold

                        --------------------------------------------------------------------

                      Thursday February 28, 2019

                      Part 1 – 15min to build to a heavy Power Snatch

                      Part 2:  3rds for max reps 

                      5 Power Snatches (115/75)(60% heaviest Part 1)
                      10 Push Press 
                      Rest 2 minutes between sets,

                        --------------------------------------------------------------------

                      Wednesday February 27, 2019

                      Part 1 - Box Squats 5x5 (use 40-80% 1-rm)

                      Part 2 - 3-4 sets of each. Rest as needed.

                      a) SA Ring Rows x 5 (per arm)

                      b) Farmers Walk x 75m(heavy)

                      c) Hollow Rock or Hold x 30-40 seconds.

                      d) Reverse Snow Angels x 8-10

                      --------------------------------------------------------------------
                      Tuesday February 26, 2019
                      Part 1Work up to a challenging weight for the complex of:
                      3 Deadlifts + 2 Hang Cleans + 1 SH2OH
                       
                      Part 2– 5rds for time
                      12 HRPU
                      9 Deadlifts (135/95)(95/65)(65/45)
                      6 Hang Cleans 
                      3 Push Jerks 

                      --------------------------------------------------------------------

                      19.1 Score Submission due by 8pm tonight

                      Monday February 25, 2019

                      Part 1- EMOM x 15min (5 sets) perform 8-12 reps of each(max :30sec)

                      1. OHS (95/65)
                      2. TTB
                      3. Burpees
                      Part 2 – “Annie”
                      50/40/30/20/10
                      DU’s
                      Abmat Sit-ups

                      --------------------------------------------------------------------

                      Sunday February 24, 2019

                      830a - CrossFit
                      930/1030a - CF Games 19.1

                      ...
                      Partner WOD – partners alternate set of:
                      a) 12min amrap
                      10 GHD Hip Extensions
                      10 Alt. SADS (40/25)(25/15)
                      ...
                      b) 12min amrap
                      10 Ring Rows
                      10 Wtd. Step-ups (30/20)(20/15)

                      --------------------------------------------------------------------

                      Saturday February 23, 2019

                      Part 1 – Build to a heavy 3-rep Bench Press

                      Part 2 – Perform 3-4 sets x 10-15 reps at each station. Rest as needed.
                      a) Wtd. Calf Raises
                      b) Alt. Grip Bicep Curls
                      c) GHD Sit-ups
                      d) Dips

                      --------------------------------------------------------------------

                      Congratulations - to the Athletes who completed 19.1 this evening.  You all did such a great job.  And thank you to everyone that showed up to give them your support...

                      .

                      --------------------------------------------------------------------

                      Friday February 22, 2019


                      Part 1 - 3rds x 3min work/rest
                      6/4 cal air bike + 12 KB swings(53/44) 
                      Part 2 – 12min amrap
                      10 Strict KB Presses (Rt)(35/26)
                      10 KB Front Rack Lunges (Rt)
                      10 Strict Presses (Lt)
                      10 KB Front Rack Lunges (Lt)
                      20 Wtd Rope Jumps   

                      Thursday February 21, 2019
                      ...
                      Part 1 – 3min work/rest x 3rds
                      2 Devil Presses (50/35)(35/20)(20/15)
                      4 Pull-ups
                       
                      Part 2 Tabata (20s Work/10s Rest x 6rds)
                      Wallballs
                      HRPU
                      Hollow Crunches

                        --------------------------------------------------------------------

                      CrossFit Games Calendar of Events 

                      Thursday 2/21 (730p) - CF Games KICK-OFF PartyCome cheer on Daniella, Sylvie, Chief and Coach Matt who will all be doing the 19.1 workout on Thursday night right after the Announcement.  There will be some lite food and refreshments.

                         

                      Week 1 Heat Times - (Every weeks Open workouts will follow this schedule)

                      Fri 2/22 (630pm)

                      Sun 2/24 (930a/1030a)

                      Mon 2/25 (630p) - (scores due by 8pm)

                      Haven't registered yet? Do so at games.crossfit.com.  Select CrossFIt Seize the Day as your Affiliate and Team.

                      --------------------------------------------------------------------

                      Wednesday February 20, 2019

                      Part 1 – 5x5 Seated Box Jumps

                      Part 2 - 12 Minute AMRAP

                      5 Handstand Push-ups
                      7 Deadlifts (225/155)
                      9 Burpee Over Bar

                      --------------------------------------------------------------------

                      Tuesday February 19, 2019

                      Part 1  - 20min to establish a heavy Clean & Jerk

                      Part 2-  against a 9min clock –

                      2, 4, 6....Cleans (135/95)(95/65)(65/45)
                      50 DU’s (sub SU’s)

                      --------------------------------------------------------------------

                      Monday February 18, 2019

                      Presidents Day WOD

                      In honor of the 44 Presidents past and present perform 44 reps of each of the following:

                      Deadlifts (95/65)(65/45)(45/35)

                      Front Squats

                      Push Presses

                      Tuck Crunches

                      Jumping Pull-ups

                      Hang Power Cleans

                      Floor Wipers

                      Back Squats

                      Burpees

                      ** scale reps accordingly

                      --------------------------------------------------------------------

                      Sunday February 17, 2019

                      Partners alternate movements for 30min

                      250/200m run

                      24/18 DB Step-ups  (35/25)(20/15)

                      24/18 DB Power Clean

                      24/18 Renegade Row

                      24/18 Dips

                      --------------------------------------------------------------------

                       

                      Saturday February 16, 2019

                      Part 1 – Every 8min x 32min
                      400m row
                      30 KB swings (53/44)
                      20 Wall Balls (20/14)
                      10 TTB 

                      Friday February 15, 2019


                      Part 1 - Tabata 
                      20s Work/10s Rest x 8rds
                      -       Deadlifts (115/75)
                      -       Hang Power Cleans
                      -       SH2OH
                      -       Clean & Jerks
                      ** Rest 1 minute between movement**

                      --------------------------------------------------------------------

                      Thursday February 14, 2019

                      Partner ‘Valentines Gone Bad’

                      Follows FGB format with partner alternating at each station:

                      CTB Pull-ups
                      SDHP (95/65)(65/45)(45/35)
                      Box Jumps
                      Push Press
                      Cal on Rower

                      --------------------------------------------------------------------

                      Wednesday February 13, 2019

                      Part 1 – 10/8/7/6/5 Back Squats

                      Part 2 - 4rds x EMOM 30sec max reps at each station: 

                      Station 1 –  OHS(75/55)
                      Station 2 –  DU’s
                      Station 3 –  Dips
                      Station 4 –  Hollow Rocks

                      --------------------------------------------------------------------

                      Tuesday February 12, 2019

                      Part 1-  Handstand Progressions and Rope Climbs

                      Part 2– 10 min to find a challenging 2-rep Power Snatch

                      Part 3 - 15/12/9/6/3 reps for time(cap 10min)

                      Power Snatch (115/75)(60% 1-rm)
                      HSPU

                      --------------------------------------------------------------------

                      Monday February 12, 2019

                      Part 1:  E2MOM x 16min Hang Clean + Clean

                      Part 2: For Time
                      500/400m Row
                      ** immediately followed by 15/12/9
                      Power Clean (135/95)(60% Part 1)
                      HRPU
                      Air Squat
                      ** immediately followed by:
                      500/400m Row

                      --------------------------------------------------------------------

                      Sunday February 10, 2019

                      Partner Workout -Complete as many rounds as possible in 14 minutes of:
                      8 KB Swings (53/35)(35/20)
                      10 dumbbell hang clean and jerks (50/35)(35/20)
                      14 Wall Balls (20/14)(14/10)
                      --------------------------------------------------------------------

                      Saturday February 9, 2019

                      Part 1 - Every 10min x 30min (3 sets)
                      15/12 Deadlifts  (225/155)(50-60% 1rm)
                      15/12 Box Jumps (24/20)(20/16)
                      15/12 Bar Facing Burpees
                      15/12 Box Jumps
                      15/12 Deadlifts
                      --------------------------------------------------------------------
                      Friday February 8, 2019

                      Part 1 - EMOM x 16min 

                      :30sec Push Press (115/75)

                      :30sec DU’s / SU’s

                      :30sec Barbell Row

                      :30sec Plank Hold

                       Part 2 – In teams of 2 or 3 accrue as many calories as possible on the Assault Bike in 10min.

                      --------------------------------------------------------------------

                      The 2019 CrossFit Open!

                      Starting on February 21st we’ll be treated to another 5 weeks of CrossFit Open Season! The Open is the chance for every CrossFitter around the world to compete together.  Its the culmination of a year of training that allows you to show off the progress you've made.  We encourage ALL of you to participate. This is a huge community builder, not just for CFSD, but for CrossFit across the world. Each workout has a scaled option, so everyone can do the Open.

                      When you register, be sure to put CrossFit Seize the Day as your Affiliate and Team. Let the games begin! 

                       

                      Who Should Register? Anyone that can normally do workouts Rx or scaled options without modifying.  If You Prefer Not To Register - We will be keeping our own 'Leaderboard' - so that you can do the Open Workouts and still track your results.
                      You can register by clicking here. If you have an account from last year use the same log-in info - if not, you will need to set up an account.  The cost to register is $20. 
                      Official CFSD Games Shirts
                      Available By Pre-Order Only by Monday 2/11
                      Click on a pic below to go to our website to place your order
                        
                      --------------------------------------------------------------------
                      Thursday February 7, 2019
                      Part 1– 15min to build to a heavy Squat Clean
                      ** Scale to Power Clean + Front Squat
                      Part 2– for time (17 min cap)
                      Row 400/300
                      40/32 Ab-mat Sit-ups
                      30/24 Wall Balls
                      20/16 TTB/K2C
                      10/8 Squat Cleans (60-70% Part 1)
                      20/16 TTB/K2C
                      30/24 Wall Balls
                      40/32 Ab-mat Sit-ups
                      --------------------------------------------------------------------
                      Wednesday February 6, 2019
                      Part 1 - 3 sets of each:
                      Station 1 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps
                      Station 2 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps
                      Station 3 – GHD Hip Extensions
                      Station 4 – Nose to the Wall Handstand Hold x 20-30sec
                      Part 2 - for time:
                      30/20/10 Alternating DB Snatches (50/35)
                      30/20/10 Box Jumps

                      ___________________________________

                      Tuesday February 5, 2019
                      Part 1 - 5 Rounds For Time
                      400/250m Run
                      10 SDHP  (95/65)(65/45)
                      10 Thrusters
                      1 minute Rest
                      Part 2 - 4rds for quality:
                      a) GHD Med-Ball Sit-ups x 10-15 reps  
                      b) Farmers Walk/Waiters Carry x 50m/arm 
                      c) KB swings (heavy) x 10-15 reps
                      ___________________________________
                      Monday February 4, 2019

                      Part 1 - alternate sets for 5rds:

                      a) Bench Press 10/8/7/6/5 (@50-85% 1-rm)

                      b) Horizontal Bar Pull-up x 6-10 reps w/pause

                      Part 2 - 2 rds for max reps – 2min work / 2min rest

                      a) 1min max Burpees + 1 min Max Reps Strict Pull-ups/Ring Rows

                      b) 1min max Burpees  + 1 min Max Reps of HRPU

                      5/6/10/430/530/630 - CrossFit
                      730 - CF Pre-Teens

                      ___________________________________

                      Sunday Feb 3, 2019

                      In teams of 3:

                      A) perform 1,1-2,2...DB Front Squat + Grd to OH (35/25)c in 2min

                      B) rows max meters in 2min

                      C) rest 2min
                      Work until 6000m hit (35 min cap

                      9a - CrossFit

                      ___________________________________

                      Saturday February 2, 2019

                      Part 1 - Every minute, on the minute, for 32 minutes (4sets of each):
                      Minute 1 – 
                      Plate to OH (45/35)
                      Minute 2 – Wtd Steps ups
                      Minute 3 – Box Dips
                      Minute 4 – KB Swings (53/45)

                      Minute 5 - Cal on Assault Bike 
                      **Rest 3 min*


                      830a/930a - CrossFit
                      1045a - CF Kids
                      1130a - CF Pre-Teens
                      1215p - CF Teens

                        ___________________________________

                      Friday February 1, 2019

                      Part 1 – 3/3/3/3/3 Deadlift

                      Part 2 - 8 Rounds for Time:
                      50/30 DU’s (sub 60 SU’s)
                      10 DB Thrusters (35/25)(25/20)(15/12)
                      3 Deadlifts (275/225)(225/165)(165/125)

                      ____________________________________

                      Thursday January 31, 2019
                      Part 1 10min to build to a challenging 2-rep Power Snatch

                      Part 2- E5MOM x 25min (5 sets)
                      8/6 Bar Facing Burpees
                      6 Power Snatches (135/95)(70-80% Part 1)
                      8/6 Bar Facing Burpees

                      ____________________________________

                      Wednesday January 30, 2019
                       
                      6min amrap
                      15 Wall Balls (20/14)(14/10)(10/8)
                      10 Sumo-Dead High Pulls (95/65)(65/45)(45/35)
                      -- rest 3min –
                      6min amrap
                      12 Box Jump Overs (24/20)(20/16)
                      8 Pull-Ups/Ring Rows
                      -- rest 3min –
                      4min amrap
                      12 Wall Balls
                      6 Sumo-Dead High Pulls
                      -- rest 2min –
                      6min amrap
                      9 Box Jump Overs
                      6 Pull-Ups/Ring Rows

                      ____________________________________

                      Tuesday January 29, 2019
                      Part 1 – Handstand Progressions

                      Part 2 – 10min to build to a heavy 2-rep Power Clean

                      Part 3 - 10min amrap
                      1 Power Clean (185/125)(135/85)(95/55)
                      1 HSPU
                      2 Power Cleans
                      2 HSPU
                      3 Power Cleans
                      3 HSPU
                      4,4 – 5,5 - etc

                      ____________________________________

                      Monday January 28, 2019
                      Part 1 - For Time:
                      40/30/20 Kettlebell Swings (53/35)
                      9/15/21 Front Squats (165/125)(115/85)(75/55)

                      …. 
                      Part 2 - EMOM x 16min (4 sets):
                      1) 6-8 Strict Press (60% 1rm)
                      2) 30-50 DU’s
                      3) 12-15 K2C

                      4) 20-30sec Hollow Flutter Kicks

                      ____________________________________ 
                      Sunday January 27, 2019
                      6min amrap
                      12 Deadlifts (135/85)(95/65)(65/45)
                      12 HRPU
                      **Rest 6mins**
                      5 min amrap
                      8 Deadlifts (185/125)(135/85)(95/65)
                      V-crunches
                      **Rest5mins**
                      4min amrap
                      4 Deadlifts (225/155)(165/115)(135/85)
                      4 HSPU
                        ____________________________________ 

                      Saturday January 26, 2019...

                      Part 1 – Build to a heavy
                      3-rep Hang Power Clean

                      ...

                      Part 2 – 5min ladder 1,1 -2,2 – 3,3, etc
                      Hang Power Cleans (115/75)(75/55)(45/35)
                      Bar Facing Burpees
                      **Rest 2min**

                      Go back down the lsdder

                      ...

                      Part 3 – Tabata

                      Plank Hold

                      Side Plank(l)

                      Hollow Rocks

                      Side Plank (r)

                      ____________________________________ 

                      Friday January 25, 2019

                      Part 1 – E3MOM 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 @ 90%
                      * Set 5 – 3 reps @ 75%
                      * Set 6 – 5 reps @ 65%

                      * Set 7 – 10 reps @ 50%
                      ...
                      Part 2 – For time
                      500/400 Row
                      100/80 Air Squats to target (EMOM 10/8 Abmat Sit-ups)
                      Row 500/400

                       

                      ____________________________________ 

                      Wednesday January 23, 2019


                      Part 1 - Against a 20min clock:

                      5 rounds of:

                      5 Hang Power Cleans (95/65)(65/45)(45/35)

                      5 Burpee Box Jumps (24/20)(20/16)

                      5 Power Snatches

                      5 Burpee Box Jumps

                      *add 5-20#’s per round to the bar each round*

                       

                      ____________________________________ 

                      Tuesday January 22, 2019

                      Part 1- 4 rds. for quality:
                      a) Strict Pull-ups x 6-8 reps
                      b) GHD Weighted Sit-ups x 12-20 reps
                      c) Bent-over Bar Rows

                      Part 2- 3min amrap/3min rest x 3rds
                      1min max KB Swings
                      1min max Alt. Lunges
                      1 min max cal Assault Bike

                      ____________________________________ 

                      Monday January 21, 2019

                      Part 1: Complete 5 rounds for time of:
                      10 DB Hang Squat Clean (40/30)(30/20)(2015)
                      5 Deficit HSPU (4”/2”)(no deficit)(L-sit Press)

                      Part 2 - 3-4 rds. for quality:
                      a) 50m per arm -  Waiters Walk / Farmers Carry (Heavy)
                      b) GHD Hip Extensions x 10-15 reps
                      c) Hollow/Arch Drill x 8-12 reps
                      ____________________________________

                      Sunday January 20, 2019
                      Against a ruling clock:
                      a) 6 min amrap
                      15/12 Wall Balls (20/14)(14/10)
                      5/3 Burpees
                      15/12 KB Swings (53/44)(35/26)
                       5/3 Burpees
                      ** Rest 6min**
                      b) Repeat as a 5min amrap
                      **Rest 5min**
                      c) Repeat as a 4min amrap

                       

                      ____________________________________

                      Saturday January 19, 2019
                      Part 1 - E2MOM x 12min 
                      Deadlift - 10reps @ 65%
                      Part 2 – against a 10min clock:
                      2min max cal bike/ rower
                      2min max DB Push Press (30/20)
                      2min max Wtd. Step-ups
                      2min max DB Push Press (30/20)
                      2min max cal bike/ rower

                      ____________________________________

                      Friday January 18, 2019


                      Part 1 - Benchmark – ‘Jackie’
                      For Time:
                      1000m Row
                      50 Thrusters (45/35)
                      30 Pull-Ups


                      Part 2– compete as many rounds as possible in 20min. Rest as needed.
                      a) Sandbag Box Squats x 6-10 reps
                      b) Rope Climbs x 3-5 Ascents

                      ____________________________________

                       

                      Thursday January 17, 2019

                      Part 1– Bench Press 10/8/7/6/5

                      ** 60-85% 1rm **

                      Part 2– :30sec max reps / :30 sec recovery x 12min (6 sets)

                      Dips / Banded Tricep Extensions

                      Hanging L-hold / K2C Hold

                      ____________________________________

                      Wednesday January 16, 2019

                      Part 1– E4MOM x 32min (8 Sets):
                      10/7 Calorie Row
                      10/7 or HRPU ( Rx+ sub Burpees)
                      3 Back Squats (start at 50% 1-rm and build to a challenging load over the 8 sets) 

                      ____________________________________

                      Tuesday January 15, 2019

                      Part 1- 10min to work to a challenging Snatch

                      Part 2– against a running clock
                      Min 0-6  6min amrap:
                      6 CTB Pull-Ups (scale jumping CTB pullups)
                      6 Squat Snatches (75/55) (scales to Power Stanch + OHS)

                      Min 12-18: 6min amrap:
                      8 CTB Pull-Ups
                      4 Squat Snatches (95/65)

                      Min 24-36 – 6min amrap:
                      10 CTB Pull-Ups
                      2 Squat Snatches (115/75)
                      **Scale Snatch Wt. up/down as needed**

                      ____________________________________

                      New Classes / Schedule Changes

                      Olympic Lifting / Gymnastics - Wednesdays 530pm(replaces the 530 CrossFit class) and Sundays 10:45am (begins Jan 16th) 
                      CrossFit Kids(ages 4-8) - Saturday 11-1130am - (begins Jan 19th)
                      CrossFit Pre-Teens (ages 9-12) - Saturday 1130-1215p & Monday 730-815p (begins Jan 19th)
                      CrossFit Teens (ages 13-17) - Saturday 1215p-115p & Wednesday 730-830p(replaces 730p Mobility/Skills Class) (begins Jan 19th)

                      ____________________________________

                      Monday January 14, 2019

                      Part 1– 10min to build to a heavy Power Clean

                      Part 2- 5 Rounds for Time (cap 15min)
                      50 DU’s (sub 2x SU’s)
                      10 Power Cleans (135/95)(95/65)(65/45)
                      5 Strict Handstand Push-Ups (sub Strict Press)

                      ** scale to 4rds **

                      ____________________________________

                      Sunday January 13, 2019

                      Deck of Cards Partner Workout – card value determines # of reps.  Face cards = 10 reps.  Ace = 11 reps. Joker = 10 Burpees. Alternate cards with a partner.

                      Min 0-16: 
                      Heart = Deadlift (95/65) (65/45) (45/35)
                      Diamond = Shoulder to OH
                      Spade = Hang Clean
                      Club = Back Squat

                      Min 20-35
                      Heart = Push-up
                      Diamond – Sit-up
                      Spade = Pull-up
                      Club = Squat

                      ____________________________________

                      Saturday January 12, 2019

                       
                      Part 1 - Against a running clock:
                      12min amrap
                      12 Wall Balls (10-20#)
                      8 MB Crunches 
                      4 Burpee Balls Slams

                      **Rest 4min**

                      12min amrap
                      12 Dips 
                      8 DB Step-overs (35/25)
                      4 DB Grd to OH

                      ____________________________________

                      January 11, 2019
                      ....
                      Part 1 - EMOM x 10min build to a heavy Squat Clean
                      ....
                      Part 2 - Chipper for time (18 min cap)
                      50/40 Wtd Rope Jumps 
                      40/32 SADS                             
                      30/24 KB Swings
                      20/16 Renedade Row
                      10/8 Squat Cleans (60-70% Part 1)
                      20/16 Renegade Row
                      30/20 KB Swings
                      40/32 SADS         
                      50/40 Wtd Rope Jumps 

                      ____________________________________

                      January 10, 2019


                      Part 1 - Perform 3 sete of each:
                      Snatch Press x 5 reps

                      then….
                      Snatch Push Press x 3 reps

                      then…
                      Snatch Push Press + OHS x 1-3 reps

                      Part 2 - :30 max reps/:30sec rest x 16min (4 sets)

                      Power Snatch (75/55)
                      Strict L-Raise / K2C
                      OHS (75/55)
                      Plank Hold

                       



                      ____________________________________

                      Wednesday January 9, 2019

                      Part 1Benchmark “Christine”
                      3rds for time:
                      500m Row
                      12 Deadlifts (Bodyweight)(3/4 BW)(1/2 BW)
                      21 Box Jumps (24/20)

                      Part 2– 4-5 rds of:
                      - Strict Pull-ups x 4-6 reps(use Weight Belt or Bands as needed)
                      - Barbell Hip Bridges x 6-8 reps (go heavy as possible)

                      ____________________________________

                      Tuesday January 8, 2019

                      Part 1– 5 sets of:
                      1 Strict Press + 1 Push Press + 1 Push Jerk
                      (use 50/60/70/80/85/90 % of your 1rm Strict Press)

                      Part 2- :30 max reps/:30sec rest x 16min (4 sets)
                      DB Thrusters (30/20)
                      DU’s
                      Triceps Pushups (rest in down dog)
                      Hollow Rocks 

                      ____________________________________

                      Monday January 7, 2019

                      Part 1 - Front Squat
                      5@ 60%
                      4@ 70%
                      3@ 80%
                      2@ 85%
                      1@ 90%
                      1@ 90-100+%

                       

                      Part 2- :30 on/off x 16min (4 sets)
                      Weighted Calf raises 
                      Barbell Shrugs
                      Strict L-Raises or Knees to Chest
                      Banded Face Pulls
                      ____________________________________
                      Sunday January 6, 2019
                      Sunday Funday Partner WOD
                      ...
                      A) Against a 2-minute running clock…
                      21/18/15 Calorie Row
                      Max Rep MB Cleans
                      (One partner works for 2min and then switches- complete a total of 4 sets each)
                      B) Against a 2-minute running clock…
                      6 Burpee Box Jumps
                      12 Plate to OH or SADS
                      Max Hollow Rocks or V-Crunches
                      (One partner works for 2min and then switches- complete a total of 4 sets each)
                      __________________________________________________________________

                      Saturday January 5, 2019

                      Part 1 – build to a challenging complex of:
                      1 Deadlift + 1 Hang Power Clean + 1 SH 2 OH

                      Part 2 – against a running clock:
                      3 rounds of:

                      50 DU’s
                      15/12/9  Shoulder to Overhead (95/65)

                      Rest 3min and then 3 rounds of:

                      50 DU’s
                      15/12/9 Hang Power Clean (115/75)

                      Rest 3min and then 3 rounds of:

                      50 DU’s
                      15/12/9 Deadlifts (135/95)
                      * 6 min Time Cap for each round *

                      __________________________________________________________________

                      Friday January 4, 2018

                      Part 1- 3rds x 2min work/rest
                      250/200 m Row + max Burpee Over Rower

                      Part 2- 4rds for quality (24min)

                      a) Bent-over Barbell Row x 8-10reps

                      b) GHD Sit-ups x 12-15 reps reps

                      c) Single-arm Ring Rows x 6/arm

                      Part 3- For time:
                      1000/800m Row

                      __________________________________________________________________

                       

                      Thursday January 3, 2019

                      Part 1 -  4ds for quality:
                      a)  Dip holds (top & bottom)
                      b)  Handstand Walk / Hold Practice 
                      c)  Alternating Pistols

                      d)  GHD Hip Extensions


                      Part 2 -  for max reps:
                      2min Assault Bike
                      2min Kettlebell Swings (53/44)(44/35)
                      2min Dips
                      2min Kettlebell Swings
                      2min Assault Bike 

                       

                      __________________________________________________________________

                      Wednesday January 2, 2019

                      Part 1– Back Squats
                      Build to a heavy set of 10 reps


                      Part 2- 9min amrap:
                      50’ DB Walking Lunges (40/30) (25/20) (15/10)
                      8 DB Power Cleans
                      50’ Walking Lunges
                      8 DB Push Presses

                      __________________________________________________________________
                      Tuesday January 1, 2019

                      I don’t generally like New Year’s resolutions. It doesn't make sense to me to put off self-improvement until New Years Day.  With that being said, I don’t have a beef with the New Year’s resolution itself, because resolutions are just goals, and goals are awesome. Goals give us a purpose, guide our work, and mark milestones in our progress.

                      Here’s where the New Year’s resolution concept goes wrong...New Year’s resolutions are goals for people that don’t set goals.  Why would someone that lacks the motivation, the planning, or the tools to improve themself 364 days of the year suddenly be able to perform an about face and achieve challenging goals?  People convince themselves that they can just will change to happen, but without a good plan and the right tools it’s very difficult to overcome the challenges and discomforts that we experience with change.

                      Setting goals for yourself is a wonderful and powerful exercise, so if you want to succeed at making lasting changes in your life this January, here are a few tips:

                      Set goal(s) that are achievable. Don’t shoot for the stars and hope to land on the moon. Hope is not a course of action. That is to say, don’t set too ambitious of a goal.  Set a goal that is difficult but achievable...and once you set it, hold yourself accountable.

                      Break your goal down into parts that you can accomplish. Make sure it’s measurable and that it has meaning to you. Decompose your goal(s) into tangible parts. Do you want to lose weight? How much weight over how long? Do you want to become stronger? Do you want to improve at movements or tasks that you would like to get better at? Do you want to change your behavior in some way?  Phrase your goal(s) in real-world terms that are measurable and have meaning to you.

                      Make a plan to achieve your goal... because achieving your goals requires work and commitment. What do you need to do to make it happen. Do you have the tools you’ll need to succeed? When will you work on your goal? If the answer is “whenever I get time” then your setting yourself up to fail. We all get 24 hours in a day–every single one of us. We all decide how to allocate those 24 hours, and every minute we allocate to something is taken from something else. It may be taken from something useless or something we enjoy, but the time we devote towards achieving your goals will be taken from something else. Recognize it, accept it, and plan for it.

                      Start now. This is another reason why new year’s resolutions usually fail: they ascribe mythical importance to beginning work towards your goal on January 1st. Nobody who ever gave half a shit about achieving something decided to start next week or next month. Devote yourself to your goal right now. Thinking about changing your diet? Change it today. Want to spend more time working on things in the gym...Things at work...Things at home...Start right now! 

                      Don’t do it alone. Need help with making changes in your life? If you are saying ‘no, I got this on my own’ - I call bullshit.  Change is hard and having the support of others will help. Plus, change often affects the people around you, so why not recruit the people around you help you achieve success?  Don’t be ashamed of your goals...they’re your desires and the people around you will want to help you achieve success.

                      Setting goals and working to achieve them is a messy and difficult process. While I enthusiastically encourage you to set and achieve your goals, you can’t condense that process into a neat package with a bow that you unwrap at tonight at midnight with a glass of champagne and a kiss. Thats not realistic. Achieving goals requires real things: planning, sacrifice, effort, and dedication...so take control and make it happen.

                       Happy New Years - Coach


                      New Years Day WOD

                      In teams of 2:
                      Against a 20:19min clock

                      Run 2019m (shared)

                      And then perform an amrap of:
                      3 Snatches (115//75)
                      6 Hang Clean and Jerks 
                      9 Deadlifts 
                      12 Air Squats 

                      At the 20:19 mark
                      2019m Row  (Shared)
                      ….

                      ** scale weights and movements accordingly


                      Class Times - Open Gym 830 - Class 930/1030

                      __________________________________________________________________

                      Monday Dec 31, 2018

                      In the spirit of New Years Eve todays workout are in the countdown from 10 to 1 format.

                      Against a running clock:
                      Min 0-10:
                      10! Box Jump-overs (24/20)(20/16)
                      10! Push-up with Shoulder Tap
                      .....
                      Min 13-23
                      10! SA DB Thrusters** (40/30)(30/20)(20/15)
                      10! Pull-ups / Ring Rows
                      **Even minute do Rt arm - Odd minute do Lt arm

                      __________________________________________________________________

                      Sunday December 30, 2018
                      Partner WOD - Against a 24min clock:

                      600m run together ( sub 400/300m row each )
                      60 Power Cleans
                      30 Burpees
                      60 Front Squats
                      30 Burpess
                      60 Shoulder to OH
                      30 Burpees
                      600m Run together
                      In remaining time max Clean & Jerks

                      Men (45-135#) Women (30-95#) or sub similar weight in DB's

                      __________________________________________________________________

                      Saturday December 29, 2018

                      Part 1– 16min amrap
                      250mRun
                      20/16/12/8/4 SADS (50/35)(35/20)
                      20/16/12/8/4 TTB

                      Part 2– 4rds for quality:

                      100m Farmer Walk/Waiters Carry (heavy)
                      100m Sled Push (heavy)

                      ___________________________________________________________________

                      Friday December 28, 2018

                      Part 1:  4min work / 2min rest
                      24/20/16 cal rower
                      24/20/16 Wall Balls
                      max KB Swings (53/44)
                      -2min rest-
                      24/20/16 Wall Balls
                      24/20/16 Swings
                      Max Cal Rower
                      -2min rest-
                      24/20/16 Swings
                      24/20/16 cal Rower
                      max Wall Balls
                       
                      Part 2: Strict Pull-ups – Every :90sec x 9min
                      ** Use varying grips (Supinated, Pronated, Mixed)
                      ** Scale accordingly Weighted/Banded

                      ___________________________________________________________________

                      Thursday December 27, 2018

                       Part 1– 5/5/4/4/3/3 Deadlift
                      Set 1 – 5 @ 50%
                      Set 2 – 5 @ 60%
                      Set 3 – 4 @ 70%
                      Set 4 – 4 @ 80%
                      Set 5 – 3 @ 85-90%
                      Set 6 – 3 @ 90+ %

                      Set 7 (optional) – 1 @ 100%+

                      Part 2  - In teams of 3 accrue as many calories as possible on Assault Bike in 9 minutes

                      ___________________________________________________________________

                       

                      Wednesday December 26, 2018

                      Part 1– 10! (10, 9 , 8...3, 2, 1)
                      Wtd. Step-overs (40/30)(30/20)
                      HSPU or L-Sit Press
                      Wtd. Walking Lunges
                      HRPU

                      Part 2– Alternating Tabata sets of:
                      Supermans / Hollow Crunches / Plank Holds

                       

                      ___________________________________________________________________


                      December 25, 2018

                      12 Days of Christmas WOD
                      Class Times - 830/10a

                      ....
                      Perform like the song 1...2,1....3,2,1....etc
                      ....
                      Day 1 - Thruster
                      Day 2 – Shoulder to OH
                      Day 3 – Front Squat
                      Day 4 – Hang Power Clean
                      Day 5 – Deadlifts
                      Day 6 – Burpee
                      Day 7 – DB Goblet Squat
                      Day 8 – Renegade Rows
                      Day 9 – Weighted Crunch
                      Day 10 – Alt. SADS
                      Day 11 – TTB/K2C
                      Day 12 – 250m Run or 12 cal Assault Bike

                      Men Barbell = 95/65/45  & Dumbbell = 35/25/20
                      Women Barbell = 65/45/35 & Dumbbell = 25/15/12.5

                      ___________________________________________________________________

                      Monday December 24, 2018

                      Against a running clock:

                      Min 0-18: EMOM perform :30sec max reps

                      a) Deadlifts (40% 1-rm)

                      b) DU’s

                      c) Strict TTB / K2C

                      Min 20-32: EMOM perform :30sec max reps

                      a) Power Cleans (50-60% 1-rm)

                      b) Hollow Rocks

                      c) Tricep Push-up w/ Sh Tap

                      Min 34-39: Every 20-30sec:

                      1 Squat Clean  

                      ___________________________________________________________________

                      Sunday December 23, 2018
                      Partner WOD


                      Partner ‘Fight Gone Bad’ – 3rds x 1min max reps at each station - each partner does 1min each and then rotates to the next movement.
                      Wall Balls (20/14)
                      SDHP (75/55)
                      Box Jumps (24/20)
                      Shoulder to OH (75/55)
                      Calories Rowed
                      1 min rest

                      ___________________________________________________________________

                      December 22, 2018


                      Part 1 -'FGB' Format - 3rds x 1min max reps at each station: 
                      Station 1 – Rope slams
                      Station 2 – KB Swings
                      Station 3 – Wtd Step-ups 
                      Station 4 – Wtd Rope Jumps
                      Station 5 – Cal on Assault Bike
                       
                       
                      ** Rest 2min after Rd 1 - Rest 3min after Rd 2**


                      ___________________________________________________________________


                      Friday December 21, 2018

                      Part 1Build to a heavy 8-rep Bench Press. Then do 8/8/8 at 90/80/70%

                      Part 2 - For Time:
                      1000m Row
                      21 Burpee to 6” target
                      700Row
                      15 Burpee to target
                      400Row
                      9 Burpee to target

                      ___________________________________________________________________


                      Thursday December 20, 2018


                      Part 1 – 16min amrap 
                      200/150m Sprint
                      12 Thrusters (95/65)(75/55)(45/35)
                      Rest 1min


                      Part 2  - 4rds for quality:
                      a)  10-15 Shrugs (heavy)
                      b)  10-12 L-crunches or Toes to Rings
                      c)  15-20 Kettlebell Swings (heavy)

                      ___________________________________________________________________

                      Wednesday December 19, 2018

                      Part 1 - 3min amrap / 3min recovery x 3 sets
                      10/8/6 Cal. Assault Bike
                      10 Deadlifts (225/155) (60% 1rm)

                      Part 2 - in 9min (1,1 - 2,2 - 3,3...)
                      OHS (95/55)
                      TTB / K2C

                      ___________________________________________________________________

                      Tuesday December 18, 2018

                      Part 1  - Strict Press (5x3)

                      • 40-80% 1-rm

                      Part 2- 10 min amrap
                      10 Hang Power Cleans (M 45-115)(W 25-75)
                      20 Wall Balls(20/14)

                      Part 3- Push Press (5x3)
                      • 40-80% 1-rm

                      Extra Credit 

                      10min Row - 30sec max on / 30sec off for max calories

                      ___________________________________________________________________

                      Monday December 17, 2018

                      Part 1- Front Squat + Back Squat

                      5/4/3/3/3 (use 40-70% 1rm Front Squat)

                      Part 2- 10min amrap

                      10 Power Snatch(95/65)

                      5 Burpee Box Jump Overs

                      30 DU’s

                      ___________________________________________________________________

                      Sunday December 16, 2018

                      Holiday Schedule
                      Sun 12/16 - Toys for Tots Fundraiser WOD – 930
                      Mon 12/24 (Xmas Eve) -5a/6a/10a/430p
                      Tues 12/25 (Xmas Day)– 830a/1030a
                      Mon 12/31 (NY’s Eve) -5a/6a/10a/430p
                      Tues 1/1 (NY’s Day)– 930a/1030a
                      Fri 1/11 – CFSD Holiday Party– 7p-11p – Bowery RVC
                       
                      Partner WOD
                      20 alternating rounds of Cindy
                      Followed by....
                      800m Run (together)
                      Followed by...
                      10 Rounds of Cindy
                      Followed by...
                      800m Run (together)
                      * In case of rain may sub row/bike

                      ___________________________________________________________________

                      Saturday December 15, 2018

                      Part 1- 30/20/10 for time (cap 12min)

                      Wall Balls (10-20#)

                      Plate to OH (25-45#)

                      MB Cleans

                      Part 2 – 3 sets for quality:

                      Wtd. Dips (10-12reps)

                      Sandbag Grd to Shoulder (6-8reps)

                      GHD Hip Extensions (10-12 reps)

                      ___________________________________________________________________

                       

                      The Open Is Coming...Will You Be Ready?

                      The CrossFit Open is less than 12 weeks away.  Whether you scale or Rx your workouts, the CrossFit Open workouts serve as a great barometer of your fitness.  They allow you to compare yourself to other CrossFitters, to see your progress over past year and can help you see what direction your training should take moving forward.  Though our everyday training prepares us to be a better Athlete, now is a great time to assess your strengths and weaknesses and work on them so you can perform your best.

                      Here’s the plan

                      • Make a list of your biggest weaknesses. Pick 2-3 things that need the most work (you may have more, but ignore the others for now). Weaknesses can be a deficiency in strength, endurance, inability to perform movements correctly because of lack of mobility, or the need to work on individual movements such as DU’s, pull-ups, etc.
                      • Order them in terms of priority(1 being the most important)
                      • Focus on that top priority weakness first. Plan on spending an extra 10-20 minutes minimum EVERYDAY doing something that will improve that weakness. Once you see some noticeable progress, you can consider moving onto number 2 on your list, etc. By focusing your energy on one specific thing at a time, you will make quicker and longer-lasting progress than if you were to spread your energy over multiple things all at once.
                      • We will be suggesting some basic extra credit work for everyone to do, but if you need some additional help or guidance or perhaps want to add some one-on-one coaching to assist in this process, please reach out to me directly at crossfitseizetheday@gmail.com.

                      Extra Credit

                      We want the extra credit programming to align with class WOD’s as much as possible while providing avenues for everyone in the gym to put in EXTRA WORK outside of classes to get better. As much or as little extra credit can be done as each athlete desires and/or is capable of given their specific goals and lifestyle. 

                      Athletes can choose to perform extra credit before/after a WOD during open gym time, if they can safely handle the additional workload that day.  Please make sure to respect any classes by not being in their way or being loud or disruptive.  Extra credit time will not be lead or coached but coaches will check in when possible.

                      EXTRA WORK will be published at the beginning of each week and posted on the board. Extra work will consists of Strength, Gymnastics and Conditioning work. Please choose wisely and be sure to address your weaknesses whenever possible.

                      Friday December 14, 2018


                      Part 1-  against a running clock:
                      Min 0-6: amrap of
                      12 Alt. SADS (50/35)
                      6 Burpees
                      Min 9-15: amrap of
                      12 SA DB Push Press (6/arm)
                      6 Pull Ups
                      Min 18-22: amrap of:
                      8 Alt. SADS (50/35)
                      4 Burpees
                      Min 24-28: amrap of
                      8 DB Push Press (4/arm)
                      4 Pull Ups

                      ___________________________________________________________________

                      Thursday December 13, 2018

                      Part 1 – 10! (10,9...3,2,1)
                      Hang Clean and Jerks (95/65)
                      TTB/K2C

                      Part 2  - E2MOM x 18 minutes (3 sets of each):
                      Minute 1 – Front Squat x 8 reps(use 50% 1-rm)
                      Minute 2 – Farmers Walk x 100m (heavy)
                      Minute 3 – Hollow Rock or Hold x 30-40 seconds. 

                      ___________________________________________________________________

                       

                      Thursday December 13, 2018

                       

                      Part 1 – 10! (10,9...3,2,1)
                      Hang Clean and Jerks (95/65)
                      TTB/K2C

                       

                      Part 2  - E2MOM x 18 minutes (3 sets of each):
                      Minute 1 – Front Squat x 8 reps(use 50% 1-rm)
                      Minute 2 – Farmers Walk x 100m (heavy)
                      Minute 3 – Hollow Rock or Hold x 30-40 seconds. 

                      Wednesday December 12, 2018
                      Part 1 – 4rds for quality

                      -   GHD Sit-ups x 15-20 reps
                      -   Single Leg Deadlifts x 8-10/leg
                      -   Wall Walks x 2-4 reps

                       
                      Part 2– 24/18/12/6
                      DB Thrusters (50/35)
                      4-3-2-1 Rope Climbs(Rx+ Legless)

                      ___________________________________________________________________

                      Tuesday December 11, 2018

                      Part 1  - 3rds – rest 3min between rounds.

                      in 5 Minutes complete:
                      10 Power Cleans (135/95)
                      100 DU’s
                      10 Power Cleans (135/95)
                      Max Calorie Row

                      Part 2 – Back Squat 5x5 (use 60-70% 1-rm)

                      ___________________________________________________________________

                      Monday December 10, 2018

                      Part 1 – 4rds x 8-10 reps of each movement. Rest as needed.

                      Lateral/Fontal DB raises 
                      F/R DB lunges 
                      Skull Crusher/Crunch

                       

                      Part 2  10! (10,9...3,2,1)

                      DB Ground to Overhead (50/35)

                      DB Step Overs

                      ___________________________________________________________________

                      Sunday December 9, 2018

                      Partner WOD – Each partner works for 3min / recovers for 3min alternating for a/b/c for a total of 36min (6 sets total)

                      a) 30/24/18 cal Air Bike + Max KB Swings

                      b) 30/24/18 cal Rower + max Wall Balls

                      c) 30/24/18 Up/Down Planks + max Wtd. Rope Jumps

                      ___________________________________________________________________

                      Saturday December 8, 2018

                      Part 1 – 7-7-7-7 (increase weight each set)

                      a) Bent Bar Row

                      b) Barbell Glute Hip Bridges

                      c) Floor Bench Press

                      Part 2 – against a 9min clock climb the ladder (3/6/9...etc)

                      Deadlift (135/95)

                      HRPU

                      Hollow Rocks/Crunches

                      ___________________________________________________________________

                      Friday December 7, 2018

                      Against a running clock

                      Min 0-10 - 15/12/9/6/3 reps for time:
                      Overhead Squat (115/75)(95/65)(65/45)
                      Box Jumps (24/20)(20/16)

                      • Rx+ scale up to (30/24)
                      Min 14-24 – 15/12/9/6/3 reps for time:
                      Power Snatch (115/75)(95/65)(65/45)
                      HSPU
                      • Scale HSPU to negatives or 2x HRPU

                      ___________________________________________________________________

                      Thursday December 6, 2018

                      Part 1  - Hero WOD ‘The Lyon’ – 5 rds - each for time. Rest 2 minutes between rds.

                      7 squat cleans (165/105)*

                      7 shoulder-to-overheads*

                      7 burpee chest-to-bar pull-ups*

                      * scale wt. to something that can be performed unbroken in the earlier around and scale pull-ups as needed. Time cap - 20min

                      Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

                      He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

                      He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

                      ___________________________________________________________________

                      Wednesday December 5, 2018

                      Part 1 – In 20min build to a heavy complex of:

                      3 Sumo Deadlifts + 3 Deadlifts (use 40-80% 1-rm DL)

                      Part 2– Every :90sec x 15min alternate sets of:

                      1. Strict Press x 6-8 reps @ 65% 1-rm
                      2. Strict K2C / TTB x 12-15 reps

                      Part 3– Foam Roll x 5min

                      ___________________________________________________________________

                      Tuesday December 4, 2018

                      Part 1
                      4rds for quality. Alternate movements. Rest as needed.
                      a) Weighted Y’s + T’s (on bench) x 8-10 each
                      b) Foot elevated split squat w/ OH Plate Hold x 6-8/leg
                      c) Kipping Swings x 10-15 reps

                      Part 2
                      - 12 min amrap
                      21 KB swing (70/53)(53/35)(35/26)
                      14 Alt KB Lunges
                      7 CTB Pull-up

                      ___________________________________________________________________

                       

                      Monday December 3, 2018

                      Part 1 - E8MOM x 32min

                      40 Calories Rowed

                      30 Wall Balls (20/14)

                      20 Alt. DB SADS (50/35)

                      Part 2  Alternating tabata sets of:

                      1. DU’s
                      2. Dolphin Plank

                      ___________________________________________________________________

                      Sunday December 2, 2018

                      Work with a partner to complete as many rds/reps as possible in 30min

                      40 Deadlifts (25-115#)

                      30 Hang Cleans

                      20 Push Press

                      10 Thrusters

                      • Complete same # of synchronized sit-ups after each movement

                      ___________________________________________________________________

                      Saturday December 1, 2018

                      Part 1: Back Squat 7-7-7-7

                      Part 2:  AMRAP x 12 min

                       

                       

                      12 Box jump overs (24/20)

                       

                       

                      12 TTB / K2C

                       

                       

                      12 SADS (50/35)

                       

                       

                      36 DU’s

                      ___________________________________________________________________

                      Friday November 30, 2018


                      Part 1 - Perform 4sets x 8-12 reps of each. Rest as needed 

                      a) SA DB Row (per arm) (1-2sec hold at top)
                      b) DB Bench Press (1-2sec pause at the bottom)
                      c) DB Shrugs (1-2sec hold at the top)
                       
                      Part 2 - EMOM x :40sec max reps x 12min (3 sets of each):
                      a) DB Curls (heavy)
                      b) KB Swings (heavy)
                      c) Dips 
                      d) Hollow Rocks
                       

                      ___________________________________________________________________

                      What It Really Means When You Say You’re “Too Busy”

                      I’ve been coaching for two decades and I have heard my share of excuses on why people don’t stick to their own commitments and goals. There seems to be one excuse in particular that I keep hearing over and over like a broken record. The excuse I’m referring to is typically some form of “I’m too busy” or “I don’t have time”.

                      Do any of these sound familiar to you?
                      - “I’m too busy to go to the gym.”
                      - “I don’t have time to meal prep this week.”
                      - “I’m too busy to stretch.”
                      - “I have too much going on to sleep 7 hours a night.”

                      On the surface, “busy” sounds like a perfectly valid excuse. In fact, it can almost sound downright positive in some cases. For example, when someone is asked, “How are you?”- a common reply might be something along the lines of, “Oh, busy as usual”. “Busy” is such a great excuse because it sounds both plausible and positive in some cases. Yet, the same clients who say they are “too busy” to come to the gym miraculously find time to do a great number of other activities such as binge watch a few seasons on Netflix, go out for drinks at happy hour, watch cat videos on the Internet and endlessly scroll and through their various social media feeds.

                      As a coach, I’m not here to judge how anyone spends their free time. However, my job is to help you achieve results in your physical health and athletic performance, so I would be remiss if I didn’t hold you accountable to your own commitments. To be clear, there’s nothing wrong with watching your favorite television show or browsing Facebook, BUT if these activities are crowding out the things that actually move you towards achieving your goals, you might want to re-examine how you manage your time and your priorities.

                      When you say - “I don’t have time” – maybe it really means “It’s not a priority”.  Think of a recent situation where you used “I don’t have time” as an excuse. Now, replace it with “It’s not a priority for me”. In most cases, you’ll find that the latter is more valid and accurate. The problem with believing that we don’t have time is that there’s no way to add more hours into a day. It becomes a limiting belief that keeps us stuck. Being honest with ourselves and admitting that it’s not a priority is far more empowering. Now, the need to bend space-time reality is gone. You just need to re-evaluate your other priorities and decide if what you claim you don’t have time for is actually more important. From there, you can adjust your to-do lists and schedule your calendar accordingly.

                      When you say  - “I am too busy” - maybe it is a euphemism for “I don’t manage my time effectively”.  If I were to look at your calendar right now, what would I find scheduled? Would I be able to determine your priorities by looking at your calendar? Do you schedule the times you plan on going to the gym each week? Do you have times blocked out to do mobility, or meal prep...Or do you just “wing it” every week? In my experience, if you don’t schedule it, it’s unlikely to happen. I’m a coach...I work in a gym 7 days a week and even I need to schedule time for my own workouts or I don’t get them done. I recommend taking a few minutes to plan out your week. “If you fail to plan, you are planning to fail!”

                      When you say - “I have too much going on”, “I’m overwhelmed” or “My schedule is crazy” probably – maybe it means “You need to learn to say NO”.  Do you say “yes” to everyone and everything that comes your way? Are you a bit of a people pleaser? Do you let other people’s agendas and priorities overtake your own? Would you like to get some of your time back and feel less busy? The more you say no to the things that don’t matter, the more you can say yes to the things that do. I can tell you from personal experience that being chronically overcommitted is a surefire way to burn yourself out. Learning to say no is a necessary skill if you want to reduce the feeling of be overwhelmed and create the space in your life to focus on what really matters to you. It might be difficult at first, but think of saying no as a muscle you can build up over time. Don’t lie, don’t make excuses, and don’t over-explain yourself. Just politely decline.

                      I sincerely hope you’ll consider retiring the old “I’m too busy” excuse. Re-evaluate your priorities, make it a point to sit down and schedule your time, and learn to say no to the things that aren’t important. Remember, you have the same 24 hours each day as everyone else on the planet. I hope you make the most of them.

                      WOD

                      Thursday November 29, 2018

                      Part 1: Build weight over each set.

                      A. E2MOM x 8min - 1 High Hang Muscle Snatch  + 1 High Hang Power Snatch from Hip

                      B. E2MOM x 8min - 1 Hang Power Snatch + 1 Hang Snatch

                      C. E2MOM x 8min - 1 Power Snatch + 1 Snatch

                       

                      Part 2:  EMOM  x 30 sec max reps x 4rds

                      Min 1– Calories bike

                      Min 2 - Snatch (115/85)(50% Part 1)

                      Min 3 – Pull-ups / Feet Elevated Ring Rows

                      Min 4 - Rest

                      ___________________________________________________________________

                      Wednesday November 28, 2018


                      Part 1:  E2MOM x 16min Hang Clean + Clean


                      Part 2: For Time
                      500/400m Row
                      ** immediately followed by 21-15-9
                      Power Clean (135/95)(60% Part 1)
                      HRPU
                      Air Squat
                       ** immediately followed by 500/400m Row

                      ___________________________________________________________________

                       

                      Tuesday November 27, 2018


                      Part 1: Establish a heavy weight for the following complex:
                      Push Press + Front Squat + Thruster
                      Sets 1-3: 3 reps @ 30-50% 1-rm Push Press
                      Sets 4-6: 2 reps @ 50-70%
                      Sets 7-9: 1 reps @ 70-90%

                      Part 2:  For Time (10min cap)
                      15/12/9/12/15 Thrusters (95/66)(50% Part 1)
                      Strict K2C (no kipping)

                       

                      ___________________________________________________________________


                      Monday November 26, 2018


                      Part 1:  For time: 10! (10,9,8...3,2,1)

                      Deadlift (225/155)

                      Lateral Burpee over bar

                       
                      Part 2:  E2MOM x 12min
                      250/200m Row Intervals

                      ___________________________________________________________________

                       

                      Saturday November 24, 2018


                      Our Better.Life.Challenge produced great results for those who participated. Congratulations to Rob Brancato who participated in his first Challenge and lost 9.2lbs, added .25 to his chest and lost 1.25 inches off his waist. Rob mostly increased his protein and got rid of processed carbohydrates such as pasta, bread etc.  

                      HOLIDAY EATING 101 - Staying on track the 6-weeks between Thanksgiving to New Years can be challenging. Holiday parties get in the way of our training schedule and there are holiday treats tempting you everywhere you turn. As athletes who generally eat to support our performance, many of us struggle to find a balance that works for us at this time of year.  Most of us start out with good intentions of continuing training and eating well, and somehow end up a month later making a “fresh start” with the same old New Year’s resolutions to train harder and eat better. Some of us give up after the first overindulgence and continue to overindulge only to welcome in the New Year feeling unfit, heavy, and a little bit disgusted with ourselves. For others the holiday season will be a cycle of restriction then binging with far too much thought going into food and a whole lot of anxiety and guilt thrown in. Neither is a great way to spend the holiday season. 

                      Remember the Big Picture-  Thanksgiving dinner was one meal out of the whole year.  If you overate, it’s not going to make a shred of difference to your long-term health, fitness, or body composition.  Yes, you’ll probably have a terrible carb hangover (or just a regular hangover ) the next day and feel bloated and sluggish, but it’s no reason to beat yourself up and continue the over-indulgence.  Remember, that it’s what you do on a daily basis that defines your results, not what you do on one day of the year.

                      Make a Plan and Put It In Your Calendar- The problem with the holiday season is that it’s never just one holiday dinner or party, so it’s easy to see why we can get ourselves into trouble. Those of us who struggle with naturally finding balance, need a plan to follow in order to force some balance into the festive season. Take a look at your schedule over the holidays and come up with a realistic plan about how you’re going to manage your training and nutrition. This might sound a little OCD, but when you put something in your calendar you make it a priority and it more often than not happens.  Make sure to mark the days that are going to be ‘party’ days.  Sometimes we would call them “cheat days” but since they’re part of the plan you’re not really cheating, so it’s not something to feel guilty about. The idea of these days is to give yourself permission to celebrate without food being an issue.

                      Indulge...But Don’t Over-Indulge- A celebration day isn’t an excuse to eat everything in sight just because you can. Indulgence is a natural and healthy part of being human, but going back for seconds and thirds is overindulgence. Overindulgence happens when we stop listening to our body’s reaction to the food we’re eating (the smell, taste, and texture of the food) and continue eating past the point of it feeling good. The first few mouthfuls of anything are always the best, so eat slowly, savor your food, put your fork down between mouthfuls and enjoy the indulgence. It’s part of the plan, so nothing to feel guilty about.

                      Get right back to your regular way of eating. No leftovers...no “one last piece”. And, don’t starve yourself or do extra long bouts of cardio to make up for the extra calories you ate. Simply take off your party hat, and put your healthy hat back on and get back to your training and eating for results.

                      WOD

                      Part 1:  5 sets- Power clean + Front Squat + Squat Clean


                      Part 2 - ‘BURPEE CHIPPER’ -  against a 20min clock:
                      10 Squat Cleans (135/95)
                      20 TTB / K2C
                      30 Box Jumps/Step-ups(24/20)(20/16)
                      40 KB Swings (44/35)(35/26)
                      50 Sit-ups 
                      40 KB Swings (44/35)(35/26)
                      30 Box Jumps
                      20 TTB
                      10 Squat Cleans
                      * Rx - do 3 Burpees every minute on the minute 
                      * Scaled - do 1-2 Burpees every minute on the minute

                      ___________________________________________________________________


                      Friday November 23, 2018

                      Part 1 – Alternate for 5 sets:
                      a) Pause Deadlift x 3-5 reps (2 seconds pause at the knee)(60-80% 1rm)

                      b) L-Sit Taps x 10-20/leg

                      Part 2 –  “Diane” Benchmark - 21/15/9

                      Deadlift (225/155) (scale to 60% 1rm)
                      HSPU

                        ___________________________________________________________________

                      Thursday November 22, 2018

                      Thanksgiving Schedule - 9a/10a

                      Friday Schedule - 10a/430p/530p


                      Thanksgiving WOD

                      Appetizer– 8min amrap – alternate with a partner:
                      8/6 DB Power Cleans (15-40)
                      8/6 Front Squats
                      8/6 Push Press
                       
                      Main Course – 12min amrap – alternate with a partner:
                      10/8 DB Step Up+Overs
                      10/8 Tricep Push-up
                      10/8 V-Crunches
                       
                      Dessert– 6min Burpee Over Partner

                      ___________________________________________________________________

                       

                      Wednesday November 21, 2018

                      (No 730 class tonight)

                      Part 1– 3-4 rds. for quality
                      a)  Turkish Sit-Ups x 2-3 reps (per arm) 
                      b) Strict closed grip pull-ups (chin-up grip) x 6-8 reps
                      c) Hollow Push-up Hold x 30sec
                      d) Reverse Snow Angels x 10-12 reps

                      Part 2– 10min amrap
                      10 Strict Presses (Rt) 
                      10 KB Front Rack Lunges (Rt)
                      10 Strict Presses (Lt)
                      10 KB Front Rack Lunges (Lt)
                      20 KB Swings

                      * *Men 26-53 - W 18-44 **
                        ___________________________________________________________________

                      Tuesday November 20, 2018

                      Thanksgiving Hours - Wed 11/21  (730p cancelled)  Th 11/22 - (9a/10a class only)

                      WOD

                      Part 1– 5 x 5 – start lite and add weight as good form allows

                      Part 2 -Snatch Position Drill – perform 5-6rds of snatching to a:

                      • 2” position(dip)
                      • 6” position (just above parallel)
                      • Full snatch(below parallel)

                      ___________________________________________________________________

                      CFSD ThrowDown Results

                      Athlete Event 1 Event 2 Event 3
                      Alexa 5:32 5:18 6:16
                      Alejandro 8:59 6:56 165
                      Anna na na 7:24
                      Bari 8:58 7:28 8:57
                      Brian 14:30 7:30 175
                      Cami 11:08 7:37 8:27
                      Carole 11:06 7:52 7:45
                      Chabelly 11:36 7:14 8:25
                      Chief 12:55 6:59 9:35
                      Ellyn 9:28 7:46 9:27
                      Frank 8:45 7:35 7:36
                      Jackie A 10:35 6:56 9:00
                      Jackie T 13:54 7:23 175
                      Jenn R 11:29 7:46 9:33
                      John C 12:01 6:20 8:13
                      JZ 11:33 7:13 8:55
                      Kelly 8:05 6:52 7:31
                      Ken 8:24 7:05 7:31
                      Lisa G 8:06 7:30 7:37
                      Matt 9:52 7:30 7:14
                      Mike B 8:15 7:43 7:26
                      Mike S 7:30 7:18 7:32
                      MK 13:10 7:20 8:12
                      Nancy 10:02 6:58 9:27
                      Sylvie 10:09 7:19 8:48
                      Tracey 9:00 7:14 8:14

                       

                      Active Recovery vs. Rest Day - Those of you that performed in the Throw-Down Sunday may be considering whether you should be coming to class Monday or taking a day off.  What you may want is an active recovery day.  Active recovery training workouts can help increase blood flow, instill range of movement of muscles, tissues, and joints and reduce soreness and stiffness. An active recovery workout should NOT increase your fatigue, so the volume, effort and overall demands should be kept low.  Here’s an example of what you can do tomorrow instead of the WOD.

                      Steady State Cardio and Flexibility Session (30-60 minutes)   

                      • Foam Roll: 5-10 minutes
                      • Light, Dynamic Warm-up: 5 minutes
                      • Light, Cardiovascular Exercise: 20-30 minutes at a slow, comfortable pace (bike/row/run, etc)
                      • Static Stretching: 10-15 minutes using bodyweight or banded movements 

                      Monday November 19, 2018

                      WOD

                      Part 1 – 5x5 Box Squats

                      Part 2- :30on/:30 off x 15min

                      Box Jumps/Step-ups (24/20)
                      Hollow Pull-up Hang w/shrugs
                      Burpees
                      Strict K2C/TTB
                      Burpee Box Jumps 

                      ____________________________________________________________________

                      Sunday November 18, 2018

                      CFSD Throw-Down Heat Assignments and Athlete Information

                      Schedule- There will be (3) Events. Each event will have (3) Heats.  Each Athlete will be assigned to Heat.  Each Athlete will also be assigned to a lane or station for each workout(your lane and heat are assigned below)

                      Athlete Briefing (9am) - we will be going over rules, judging standards and other important info, so please be on time.

                      Event 1: Heat 1 9:15-9:40 – Heat 2 9:40-10:05 – Heat 3 10:05-10:30

                      Event 2:  Heat 1 10:45-11 – Heat 2 11:00-11:15 - Heat 3 11:15-11:30

                      Event 3:  Heat 1 11:40-12:00 – Heat 2 12:00-12:20 – Heat 3 12:20-12:40

                      Heat 1– 1) Cami 2) Bari 3) Nancy 4) Matt H 5) Jackie A 6) Chief 7) Mike S 8) Lisa G/Anna  9) Sylvie

                      Heat 2 - 1) JZ 2) Tracey 3) MK 4) Ken 5) Carole 6) Mike B 7) Brian 8) Ellyn 9) Jess P

                      Heat 3 - 1) Elena 2) Kelly 3) Jackie T 4) Shaun 5) Chabelly 6) Frank 7) Alejandro 8) Jenn R 9) John C

                      ** if anyone can't make it or if anyone should be listed here, but isn't - please message Coach Jeff asap**

                      Judging–Heat 2 Athletes judge Heat 1 - Heat 3 judges Heat 2...Heat 1 judges Heat 3. Please make sure you are ready to judge when your heat comes up.  As a judge you are also there to help Coach your fellow Athlete, so help them warm-up and encourage them to do their best.

                      Scorecards– will be given to each Athlete to track their results. The scorecard will detail the workouts and will reflect any scaling options you’ve been assigned.

                      Scaling: The scaling of each workout has been pre-determined and will be reflected on your scorecard.  Workouts have been scaled so that if each Athlete gives their best effort, they have a chance of posting the best times or most reps. We also want everyone to have the most fun possible.

                      Formal Warm-up and Strategy Notes- have been provided for you for each workout. Please take time ahead of time to review the warm-up and notes so that everything runs smoothly the day of the event. We will be sticking to a schedule, so be ready when your heat warm-ups start.

                      Food/Drink - There will be some lite food available during the Throw-Down. Plan on bringing any add'l hydration or food you think you will need.  The Throw-Down / End of Challenge After Party starts at 1pm and there will be food from Mother Kelly's and beverages available.

                      CFSD Throw-Down Event #1

                      100 DU's

                       5rds of:  12 Deadlifts  + 9 Hang Cleans + 6 Push Jerks (155/105)

                      100 DU's

                      Strategy– this workout will challenge you barbell skills, grip strength and push you heartrate. The key to success in this workout is being as efficient as possible in the movement of the barbell.  Keep posture constantly tall and tight and concentrate on using the hips and legs to make the bar move, not the arms.  Break the work up into manageable sets as to not get too taxed.  It is suggested that you take breaks  each rounds after DL #11 and Hang Clean #8 and try to go unbroken on all the presses. When you put the bar down, try not to rest too much, as you will need to push your heartrate in this workout. Wrist Wraps are recommended for this workout. Jumprope and bar weight have been scaled in this workout for each Athlete.

                      CFSD Throw-Down Event #2.

                      2000m Row or Scaled Distance for time   

                      Strategy – This is a challenging distance because you can push the pace here a bit.  Plan on trying to stay 8-10sec slower than your normal 1000m split time(so if you normally row at a 2:00, row at 2:08 – 2:10 ).  Stay long and fluid in your strokes. Concentrating on pushing with the legs, a relaxed pull and slow recovery stroke. Ideally you will start to pick up your pace with 200-400m left and sprint to the finish leaving nothing in the tank.

                      CFSD Throw-Down Event #3

                      For time:  24/18/12/6   (Scaled to 20/15/10/5 or 16/12/8/4)

                      Wall Balls (20/14)

                      HRPU

                      SADS (50/35)

                      Strategy– The heartrate will be up in this workout, but none of the movements are heavy so everyone should push themselves in this workout to go unbroken all the way through.  Since the reps decrease you will be able to accelerate towards the finish no matter how tired you are.  Push yourself here.

                      Friday November 16, 2018
                        

                      ____________________________________________________________________
                      Friday November 16, 2018

                      WOD
                      Part 1 - 1 min max reps / 1min rest at each station x 4rds

                      Hollow to Superman Floor Drill
                      Barbell Glute Bridges
                      Hanging L-Sit Holds
                      Seated Box Jumps 

                      Part 2- “Lucky Sevens”- Complete as many rounds and reps as possible in 7 minutes of:
                      7 Box Jumps (24/20)
                      7 Burpees
                      7 Kettlebell Swings (53/44)
                      ____________________________________________________________________

                       

                      Thursday November 15, 2018

                      CFSD Throwdown Event #2 Announcement
                      2k Meter Row for time (*distance scaled so everyone finishes in 7-8min at an all out effort)

                      WOD
                      Part 1- Tabata - 20s Work/10s Rest x 8rds -  Rest 1 minute between each movement

                      • Deadlifts (115/75)
                      • Hang Power Cleans
                      • SH2OH
                      • Clean & Jerks

                      ____________________________________________________________________

                      Wednesday November 14, 2018

                      The CFSD Throwdown is this Sunday.  Athletes will compete in (3) Events that day.  Each workout will be scaled in such a way that all Athletes will be competing on an even playing field.  Events will be announced over the next few days.

                      CFSD Throwdown Event #1
                      100 DU's 
                      immediately followed by
                      'DT' - 5rds of:
                      12 Deadlifts + 9 Hang Cleans + 6 Push Jerks 
                      immediately followed by:
                      100 DU's 
                       
                      WOD
                      Part 1 – 4rds x 8-12 reps at each station. Increase weight each round if good form allows.
                      Split Squats (Rt leg)
                      DB Row (Rt Arm)
                      Split Squats (Lt leg)
                      DB Row (Lt Arm)

                      Part 2 – 21/15/9
                      Calories Rowed
                      Alternating Dumbbell Snatches (M 20-50# - W 15-35#)
                      SA DB Front Squat

                      ____________________________________________________________________

                      Tuesday November 13, 2018

                      Part 1 - 5/5/4/4/3 Sumo Deadlift 

                      ** 60-85% 1rm

                      Part 2 – for time - 12/8/4/8/12

                      SDHP (95/65)(65/45)(45/35)

                      OHS

                           

                      Click above to view SDHP and Sumo Deadlift techniques

                        ____________________________________________________________________

                      Monday November 12, 2018
                      
                      Imagine this scenario:  You’ve been eating well and you’ve had great workouts and you’re seeing some awesome progress in the mirror and in the way you look and feel.  You are on a roll and feeling confident! But somewhere, in the back of your mind, a little voice quietly suggests that maybe this is ‘too good to be true.’ After all, every time you’ve made progress in the past, you’ve messed things up. You do great for a few days or a or maybe even a few weeks, but then you always end up falling back into old habits. You just can’t seem to break this pattern and you aren’t sure why. 
                       
                      Maybe, you have what’s referred to as an upper limit problem, which stated that we all have an inner ‘thermostat setting’ that determines how much success we allow ourselves to enjoy in various areas of life. When we exceed our inner thermostat setting, we may do something to sabotage ourselves, causing us to drop back into the old, familiar zone where we feel secure.
                      So when we achieve a significant amount of success in one area of life, our upper limit problem makes us feel guilty or anxious about it and we are likely to self-sabotage (for example, we might spend a weekend binge-eating or skipping workouts for several days in a row) to bring ourselves down to our prior level of success.  We often see a similar phenomenon in our weightlifting. When the weight on the bar ‘sounds heavy’ or is near a PR, we tend to get it in our head that we ‘can’t lift that’ and end up mentally giving up before we even really tried.
                       
                      So, how can you avoid this situation and get past your upper limit problems?  The most important thing is to first become aware of the problem.  Ask yourself, ‘can I imagine what it would be like to be successful?’  If not, your brain might react by diminishing your potential for success, and you may find yourself in self-sabotage mode (going off your nutrition plan, skipping the gym, not executing a lift properly, etc.).  To overcome this upper limit problem try to clearly visualize what it would feel like to be successful. Picture yourself executing a successful lift or fitting into a  smaller clothing  size. By doing this you will be position yourself to keep heading in the right direction rather than taking steps backwards.
                       
                      Ultimately, you shouldn’t let upper limit problems prevent you from achieving your highest level of success and happiness. The first step is to become aware of their existence in your subconscious mind, then take positive action steps to move past them.

                      WOD

                      Hero W0D – ‘Jack’ – 20min AMRAP*

                      10 KB Swings (53/44)

                      10 Push Press (115/75)

                      10 Box Jumps

                      (*can be performed solo or as partners)

                      ** Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

                        ____________________________________________________________________

                      Sunday November 11, 2018 

                      Veterans Day

                      Many people associate Veterans Day with a day off from school or work and give the actual veterans little thought. However, Veterans Day is so much more than that. It is a day to celebrate and honor those that have fought for the liberties and rights that we Americans are so lucky to have – including the right to vote, which so many Americans exercised this past week. With their service and their lives, the heroes who have fought in wars past or present have given us an invaluable gift that we should take a moment to seriously acknowledge and appreciate. Countless men and women have selflessly given us so much and it’s crucial to not forget that.

                      This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way.  The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

                      ____________________________________________________________________

                       

                      WOD

                      Partner ‘Armistice’ - partners split work as needed

                      AMRAP in 22 minutes of:
                      11 Power Cleans (135/95)(95/65)(65/45)
                      11 Burpees Over the Bar
                      19 Deadlifts
                      18 Pull-Ups (scale to jumping pull-ups / Ring Rows)

                      ____________________________________________________________________

                       

                      Saturday November 10, 2018

                      Good luck to all of our Athletes who will be running in the RVC 5k tomorrow.  We know you'll all do great.  We will still be holding regular classes at CFSD.

                      Part 1 - EMOM X 20 minutes x 30sec max reps (4 sets of each)
                      Min 1 – Strict Pull-Ups x 4-6 reps
                      Min 2 – DB Thrusters (10-40#) x 8-12 reps
                      Mi3 –Kettlebell Swings (Heavy) x 8-12 reps
                      Min 4 – Calories of Assault Bike x 8-12 cal

                      Min 5 – Rest

                      Part 2 – 3rds for quality:
                      GHD Hip Extensions x 10-15reps
                      Hollow Crunches X 10-15reps
                      Side Plank (30sec/side)

                      ____________________________________________________________________

                      Friday November 9, 2018

                      At a young age, we’re taught that food is the go-to for celebrating an achievement. We want to encourage you to think outside the box the next time you want to treat yourself for hitting a new PR, achieving a weight loss goal, securing that promotion you’ve been after at work, etc.  Instead of going out and spending a bunch of coin on a celebratory meal, consider treating yourself with something goal related.  The best reward for your dedication when you reach a goal should be one that invests back into your journey, rather than one that distracts from it.  

                      • Treat yourself to new pair of lifters
                      • Buy an Instant Pot or some nice glass Tupperware to streamline meal prep
                      • Attend a talk by a motivational speaker or author that inspires you
                      • Pamper yourself a bit with a trip to the spa
                      • Spend a zen afternoon in the wilderness or a couple hours on the couch with a book - do whatever makes you feel relaxed.

                      The key here is to reward yourself in a way that is constructive. 

                       

                      WOD

                      Part 1- Tabata 

                      20s Work/10s Rest
                      1. Row for cal
                      2. Wallballs
                      3. Toes to Bar
                      4. Box Jumps

                      ** Rest 1 minute between stations**

                      Part 2– 3rds for quality:

                      GHD Sit-ups x 12-15reps

                      Bent-Over Barbell Row x 8-10 reps

                      L-Sit Hold / Hanging L-sit x 20-30sec

                       

                       

                       

                      _____________________________________________________________________

                      Thursday November 8, 2018

                      Part 1 – 10/8/6/4/2 Bench Press

                      Part 2 – E5MOM x 20min (4 sets)
                      Run 400/250 Meters
                      Max Unbroken Reps Bench Press (50% Part 1 heaviest)

                      _____________________________________________________________________

                      Wednesday November 7, 2018
                      The Importance of Scaling: Here’s something to think about. Rome wasn’t built in a day. You didn’t get out of shape in a day; and you certainly won’t get into shape in a day. The same goes for the movements we do in CrossFit. Very few of us have the ability to look at something and learn it. It often takes repetition after repetition to ingrain the correct pattern and become proficient at something. There is often a learning curve associated with correct movement as well. This is where scaling comes into play.

                      Every time you step into the gym for a workout, there is a specific goal in mind for the workout of that day. Some are meant to be heavy, some are meant to be long and grueling, others are short burners that elevate the heart rate quickly. Whether the goal is completing a certain amount of reps or finishing in under a certain amount of time, scaling can maintain an intensity as well as push the needle in the right direction towards improving your overall health and fitness.  As a coach there is nothing more frustrating than seeing an athletes ego get in the way of progress, whether it’s an athlete trying to do a workout Rx when they should be doing more manageable weights or movements or an athlete that scales down to something not challenging enough.

                      As an athlete try to listen to your Coaches intent for the workout. Remember that its ok if you can’t do HSPU's or kipping pull-ups yet. Put the your best effort into the correctly scaled version and watch how quickly your fitness level and overall quality of life improves.  Scaling properly today will lead to your improved fitness down the road.

                      WOD

                      Part 1 - 10min Turkish Get-up Practice
                       
                      Part 2 – 12min amrap:
                      50’ DB Walking Lunges (35/25)(25/15)(15/10)
                      8 DB Power Cleans
                      50’ Wtd Bear Crawl
                      8 DB Push Presses

                      Part 3– Partner Row – “You go-I go”
                      500/400
                      400/300
                      300/200
                      200/150

                       Click here to see a video on the Turkish Get-up

                      _____________________________________________________________________

                      Tuesday November 6, 2018

                      Fueling Your Workouts and Recovery - “Re-fueling” and “Post Workout” are all the buzz words around the fitness industry, but when and what you eat before you exercise makes the biggest difference in your performance and recovery. The right pre-workout meal provides everything your body needs for optimal performance, hydration, muscle mass preservation and speedy recovery.

                      What to Eat Pre-Workout - Here are a few tips on what proper fueling looks like before working out:
                      • You should consume a partial or full meal 1-2hrs before working out.  Your meal should consist mainly of lean protein and a small amount of complex carbohydrates.**  These macronutrients are going to give you there energy needed during your workout.
                      • Try to avoid eating a lot of fat in your pre-workout meal** as it will slow down the digestion of the other macronutrients.  Do not consume fruit or other simples sugars pre-workout.
                      • If you train first thing in the morning, something is better than nothing.  Choose foods that are quick and easily digestible.

                      (** those of your following a ketogenic diet or intermittent fasting will have different rules to follow and should check with Coach Jeff or Kathy on how to specifically handle your pre/post workout planning)

                      What to Eat Post-Workout - the fitness industry has everyone in the habit of packing in protein and sometimes carbs asap after the workout. The rationale behind this is that the body needs the protein to begin the immediate repair process and the carbs to replace glycogen (sugar stored in your muscles) that have been depleted during your workout.  This is misleading science though, because that only applies to athletes working at a high intensity over a very extended period of time (at least 90min-2hrs).  So, though we work very hard in a CrossFit class, we have not necessarily worked with the intensity or duration to burn off your glycogen stores or the protein that should still be digesting in your stomach from your pre-workout meal.  Exceptions to this - Our members that ran the NYC Marathon this past weekend definitely needed a post-workout plan, as did our Athletes that performed in Flex on the Beach.  Everyone else…every other day of the year - not so much.  

                      So, here is what you need to know and do post-workout:

                      • Consume a meal within 60-90min after the workout. Focus on quality protein and a carb dense vegetable.  Avoid high fats in this meal**
                      • Do not consume any fruit or simple sugars in your post workout.  Unless you’ve burned off your stores of muscle glycogen, this sugar is going  mainly to your liver, not your muscle.  Most post-workout recovery drinks are loaded with dextrose(sugar made from corn) or other processed simples sugars.  Consuming products like this goes against everything we try to achieve nutritionally, so unless your spending 2+ hrs in the gym, skip it.
                      • If you wanted to drink a post-workout drink right after the workout -‘to be safe’ as it wont hurt...thats ok, but it only needs to contain a small amount of protein(10-15g).  Still eat the post workout meal as stated above.

                      The Verdict if you look on the internet there are many studies that support various philosophies regarding pre/post workout nutrition and pitch various products, though most are funded by companies that have something to sell.  Your pre/post workout nutrition doesn't have to come from supplements.   Just couple the simple pre/post workout nutrition tips we have provided with a solid nutritional plan, good hydration and plenty of rest and watch your performance in the gym and your recovery improve.

                      WOD

                      Part 1– Build to a heavy complex in 15min:
                      1 Power Snatch + OHS + 1 Snatch

                      Part 2 – for time (12min cap)
                      10/8/6/4/2 Snatch (115/75)(scale to 60% Part 1 heaviest)
                      2 Rope Climbs

                       Click Here to View Snatch Video

                      _____________________________________________________________________

                      Monday November 5, 2018

                      Are You Happy? - We hope that you all think that that CFSD is a pretty great gym.  It provides all of us a platform for to sweat, feel motivated, make friends, and live a healthy life. Your Coaches strive to create an environment where everyone can succeed and thrive. But do you ever stop and ask yourself the question...'why do I come to CFSD'? 


                      CFSD can serve many different roles for many people. Some of you thrive on how ‘wiped out’ you are at the end of a class whereas others love the community and the chance to spend time with friends.  And for some of you the reason seems a bit more vague and hence your ‘connection’ with CFSD doesn’t seem to be as strong...and this is cause for concern.  Maybe for some of you attendance isn't as  consistent as it could be or you feel like you’re not getting enough out of workouts or you feel as if you don’t “fit” in.  When this happens people tend to find other things to occupy their time, making everything else the priority. This happens because some people are simply uncertain as to why they are showing up at the gym. They have no “connection” to their training or reason behind putting in the hard work...and while we can try to set goals to help establish a better ‘connection’,  if you don’t know WHY, it may not help.  The ‘WHY’ that we all need to answer is what brings joy and excitement to our life? Is it our friends, our family, being athletic, feeling confident, helping others? Whatever it is, try to answer that question for yourself. The answers might be completely different for each one of us, but it’s almost certain that whatever brings us the greatest joy in life requires us to feel vital, healthy and happy. If you’re a parent, you probably want to be able to join your kids or grandkids in their adventures...; if you’re in a relationship, you want to have the energy to enjoy hobbies with your significant other; etc…. To fully experience most of the joys in life, we have to feel good in our body, mind and soul.

                      Once you’ve figured out what makes your life happy, it becomes much easier to gain ground on understanding why you need to show up at the gym every day, and how becoming healthier will support the happy life you want to be living. 
                      Chasing down happiness means identifying and embracing the habits we practice at CFSD; healthy eating, being strong, moving well, being physical prepared, sleeping well, managing stress  etc.  These are variables that all are necessary for you to lead the best version of your life. If any of those components are neglected, it’s going to have a significant impact on your ability to be happy.


                      CFSD is here to help you achieve your best version of happiness. Sure you leave the gym exhausted sometimes, and sometimes you leave frustrated because you couldn’t pick up a particular skill, but keep in mind why you are doing it.  And if you’re not as consistent as you could be or your not putting in your best effort everytime you come, remember that you’re only going to get out of it what you put into it... and practice makes perfect.

                      WOD

                      Part 1 – 15min to establish heaviest complex of:
                      Power Clean + Front Squat + S2OH

                      Part 2: against a 24min clock:
                      Min 0-7: 7min amrap
                      7 Front Squats (115/75)(50-60% Part 1 heaviest)
                      7 HSPU (sub 2 Wall Walks or 7 L-sit presses)
                      ** rest 3min **
                      Min 10-16: 6min amrap
                      6 Power Cleans (115/75)
                      6 HRPU w/ Shoulder Tap
                      ** rest 3min **
                      Min 19-24: 5min amrap
                      5 S2OH (115/75)
                      5 V-crunches

                      _____________________________________________________________________


                      Sunday November 4, 2018

                      ‘You go...I Go’ – Partners alternate rounds for 15min

                      Workout A
                      12/10 Cal Rowed
                      12/10 Wall Balls (10-20#)

                      Workout B
                      8 Plate to OH (25-45#)
                      16 KB Swings (26-53#
                      24 Weighted Rope Jumps

                      _____________________________________________________________________

                      Saturday November 3, 2018

                      Part 1 – Build to a heavy 3-rep Hang Power Snatch

                      Part 2 – 3min amrap / 3min rest x 3rds
                      5 Hang Power Snatch(75/55)
                      5 Bar Facing Burpees
                      5 TTB / K2C

                      _____________________________________________________________________

                      Friday November 2, 2018

                      Suffering from 'Man-Hands'?  - There have been a number people commenting on their having ‘man-hands’.  CrossFit challenges us with numerous barbell movements and large quantities of pull-ups, ttb, etc. that can certainly leave our hands battered and bruised.  But reagardless of gender, no-one needs to suffer from rough gnarly hands, so here are ways to prevent tears and blisters from occurring and also ways to take care of injuries if they do occur.

                      I’ve heard people say, “I want to build calluses because it will toughen my hands”, but the truth is that he build-up of calluses is usually the culprit of superficial hand injuries. Ideally, we’d like to have nice smooth hands with an even surface throughout. If the surface on your hand is rough or uneven , that’s when tears can occur.  You can use a nail file to smooth rough skin or  purchase callus shavers or pumice stones online, or at your local pharmacy to shave down any excess skin. Soaking your hands or showering before shaving will work best. 


                      Using hand protectors like Wodies or Wod’n’Done or athletic tape and chalk also work to improve our grip and prevent and protect any cuts on the palm. If you know a lot of pull ups are in the WOD, don’t be afraid to place a few strips of athletic tape or chalk in your trouble areas to help prevent ripping. Don’t become overly reliant on tape and chalk, use it only as a precaution!

                      Sometimes we push ourselves so hard that hand injuries can occur even after careful maintenance of our precious hands (a small price to pay for the great things we are doing for the inside of our bodies). If a hand cut does occur, use warm soap and water to clean the area, apply antibacterial ointment, and cover for the first few hours. After that, remove the dressing and let nature heal the rest.

                      WOD

                      Part 1 - 12 Minute AMRAP
                      5 Handstand Push-ups
                      7 Deadlifts (225,155)
                      9 Step-Overs (50/35)(35/20)
                      ...
                      Part 2 – 3-4 rds for quality
                      - Plank Hold (45-60sec)
                      - Nose-to-Wall Handstand Hold x 30-45sec
                      - 3-5 Strict Pull-ups

                      _____________________________________________________________________

                      Thursday November 1, 2018

                      Congratulations to everyone that made the PR/Achievement Board for the month of October.



                      WOD

                      Part 1 – 8min ladder 1,1,1-2,2,2-etc
                      Hang Clean & Jerk (135/95)(95/65)(65/45)
                      Burpee Over Bar
                      SADS (per arm) (50/35)(35/20)(20/15)

                      Part 2 – 4rds x 30sec max reps / 30sec recovery:
                      Dips
                      DU’s
                      Hollow Hold
                      DU’s

                      _____________________________________________________________________


                      Wednesday October 31, 2018


                      Part 1 – 4rds. for quality:

                      1. Sandbag Up + Overs x 6-8 reps (M 60-150#, W 40-125#)
                      2. Single-arm Ring Rows x 5 reps/arm
                      3. DB Bench Press x 8-12 reps
                      4. DB Shrugs x 8-12reps
                      Part 2– Partner Halloween Workout – partner A runs while Partner B does movement, then switch.
                      400/250m Pumpkin Run + max KB Swings
                      400/250m Pumpkin Run + max WB’s
                      400/250m Pumpkin Run + max Sit-ups
                      400/250m Pumpkin Run + max WB’s
                      400/250m Pumpkin Run + max KB Swings

                      _____________________________________________________________________

                      Tuesday October 30, 2018

                          

                      Click the left pic to watch this video on 1-1/4 squats with Coach Burgener and the right pic to watch a video on the squat clean


                      WOD
                      Part 1– 5/5/4/4/3 1-1/4 Front Squats 
                      Part 2- 9min amrap
                      3 Squat Cleans (95#/65#)
                      5 Push-ups
                      7 TTB/Knees-to-Elbows

                      _____________________________________________________________________

                      Monday October 29, 2018

                      Getting your 1st pull-up...

                      A number of things can hold you back from being able to get your chin over a bar. For many people getting their 1st pull-up has been elusive. For the record, there is absolutely nothing wrong with not being able to complete a pull-up. Some people will try and try, yet still never get one, but, let’s take a look at the reasons you may not have had success, so that hopefully you can eventually check this movement off your bucket list.

                      Before we get into the work that will help build the muscles necessary to complete a pull-up, we need to have an uncomfortable conversation – which is that your bodyweight might the biggest thing holding you back. It’s a simple fact that many people don’t want to hear, but if you weigh more than your strength permits, you’re going to always struggle with bodyweight movements.  And let’s be honest, this applies to most of us. It means that we need to take changing our body composition more seriously, through our workouts and our nutrition by making sure that you are following the lifestyle that we have taught you and that you complete the necessary cardiovascular strength and conditioning work to shed the weight thats holding you back.  If you’re someone who wants to join the list of those able to pull their body weight around, commit to making the necessary changes.

                      Now that we got the often uncomfortable and hard talk out of the way, let’s talk about how to train for your pull-ups.  

                      • Start Pulling more... Any way you can start making your body pull things. This is the best way to build your back strength(specifically the lats and rhomboids). 
                      • Do more Pushing... Bench and Shoulder Presses are the best ways to strengthen the shoulders and chest which are also as important when you’re trying to do a pull-up!   
                      • Build a better Core... Everything we do originates from the core and your midline is what keeps your body from losing rigidity while executing movements. Bottom line, keep your core active, and you’ll move better and be stronger!
                      • Be Flexible...a pull-up moves through a wide range of motion for a number of joints, so work on your shoulder mobility to allow your muscles to do their job.

                      Below is a list of movements that you can do as extra work build more strength. If you do these and focus on the proper nutritional you will lose the unnecessary bodyfat holding you back and build the strength needed to get those pull-ups.  And remember - Rome wasn’t built in a day, it will take some time and effort – but the pay-off is so worth it!  Try doing 3-4 of these movements a day in addition to the WOD’s or on a rest day...

                      Pulling of all shapes and forms will increase posterior chain strength, which is crucial for strengthening the most important muscles involved in a pull-up – the lats, rear delts, rhomboids, as well as the biceps!.  Don’t move too quickly through these movements so that you don’t get sloppy and lose their benefits.

                      • Banded Face Pulls x 12-15 reps
                      • Single Arm DB Row x 8-10 reps per arm
                      • Rope Climbs x 3-5 climbs
                      • Rope Pulls x 50-100’
                      • Banded Lat Pull Downs – x 30-60sec
                      • Ring Rows x 8-10 reps per arm
                      • Bent Over Row(bar/band/DB) – x 8-10 reps
                      Pushing Movements
                      • Bar or DB Strict or Push Press  x 8-10 reps
                      • Bench Press(DB or Bar) x 8-10 reps
                      • Push-ups x 15-20 reps
                      • Single Arm Alternating DB/KB Press x 8-10 reps per arm
                      Core Movements
                      • Plank Holds (forearm) x 30-60sec
                      • Side Plank Hold – x 30sec per side
                      • Side Plank Rotations – x 10-15 per side
                      • Farmers Carry (heavy) x 100-200’
                      • Single Arm DB Waiters Carry (heavy) x 100’/arm
                      • Hollow Hold x 30-60sec
                      • Push-up Planks w/ Shoulder Taps x 30-60sec

                        Click Pic to Watch Video

                      WOD
                      Part 1 - 15 minutes to find today’s 1rm Push Press

                      Part 2- For time(cap 12min)
                      Row 500/400m
                      immediately followed by:
                      3 sets of:
                      5 Deadlifts
                      10 Push Press(115/75)*
                      15 Box Jumps(24/20)
                      immediately followed by . . .
                      Row 500/400m
                      ** scale to 60% Part 1 heaviest **

                        _____________________________________________________________________

                      Sunday October 28, 2018
                      ...
                      Partners alternate movements for 30min
                      250/200m run
                      24/18 DB Step-ups  (35/25)(20/15)
                      24/18 DB Power Clean
                      24/18 Renegade Row
                      24/18 Dips
                       

                      _____________________________________________________________________
                       
                      Saturday October 27, 2018

                      Part 1 - Every minute, on the minute, for 20 minutes (5sets of each):
                      Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
                      Minute 2 – 15/12 Kettlebell Swings ( heavy)
                      Minute 3 – 15/12 Wall Balls
                      Minute 4 – 15/12 Hollow Rocks
                      ...
                      Part 2 - For time(15min cap)
                      10 HSPU(sub L-Sit Press)
                      20 DB Thrusters (35/25)(25/15)(15/10)
                      30 KB Swings (53/44)(35/26)(26/18)
                      40/30 HRPU
                      30 KB Swings
                      20 Thrusters
                      10 HSPU 

                      _____________________________________________________________________ 

                      Friday October 26, 2018

                      We're excited to hear that so many of you are already seeing results from our Better.Life.Challenge.  We've heard that people are feeling better and more energetic and that many of you have seen the number on the scale change.  Just keep sticking with the plan and these great results should keep coming.  If you haven't been participating in the challenge or if you haven't been giving it your 100%, ask yourself why.  You come to CFSD for results. You workout hard for results. So, why wouldn't you put the same effort into your outside the club activities. The way you fuel and treat your body outside of the gym is the key to results inside of the gym, so if you aren't giving this Challenge your 100%, you're cheating yourself. The good news is that its never too late to start. Following this Challenge and establishing good habits, isn't that hard...it just takes some effort and discipline. If your having trouble figuring it out and need help making this work, just ask Coach Jeff or Coach Kathy.

                       Click Pic to Watch Video

                      WOD
                      Part 1 - Back Squats x 2-3 reps x 6 sets (@80%)

                      Rest 2 minutes between sets. Use rest time to stretch and mobilize.

                      Part 2 - 4rds x 30 sec max reps / 30sec rest at each station
                      OHS (75/55)(45/35)
                      DU’s 
                      CTB Pull-ups (Rx+ sub bar MU’s)
                      DU’s 

                      _____________________________________________________________________

                      Thursday October 25, 2018

                      Our CFSD Throwdown is just a few weeks away (Nov 18th). For those of you that are new to CFSD – a throwdown is a friendly in-house competition that gives all our Athletes the chance show off all the hard work they’ve put in.  We are not interested in crowning a winner here, as much as we want to see what you are all capable of.  The Throwdown is open to any and all CFSD Athletes that feel they are ready to experience a little healthy competition. Are you ready? Read below...

                      Patience No one comes into CrossFit and is naturally good at everything. The bigger athletes tend to be strong but can’t do burpees or gymnastics well. The smaller athletes can crank out burpees, but can’t clean and jerk heavy weight.  Often, when we are just starting CrossFIt our weaknesses become exposed, everything seems really challenging and we can become easily frustrated. This is why the first word in our motto is Patience. If you are not patient with your body you will never get stronger, faster, or fix your imbalances.

                      Progress– After the first few weeks/months new CrossFitters start to notice a considerable amount of progress in strength and stamina. Skill movements are still developing, but each day we want to become more comfortable and confident performing them.

                      Perseverance Once you are consistently performing the movement correctly and you have built the strength and mobility to train harder, you are ready to persevere. Each time you come to the gym strive for better times and greater efficiency through all the movements.

                      Performance– Once you have built up the strength, power, and endurance it is time to put on your game face and perform.. With competition comes excellence. You will never work as hard on your own as you will in a competitive group setting. The truth is, even if you finish last you are pushing yourself harder than you ever have before.

                      WOD

                      Part 1 - Clean & Jerk 1-1-1-1-1

                      Part 2 - 5 x 2-minute rounds of:
                      20/16/12 cal. row
                      Max S2OH (135/95)(95/65)(65/45)

                      _____________________________________________________________________

                       

                       

                      Wednesday October 24, 2018

                      We are in into the 2nd week of our Better. Life. Challenge. You all should be getting more comfortable with making the right choices, which means not eating any foods that have any added/fake sugars and are processed foods. Some of you have approached me saying you don’t always know what to eat when you are out and about.  It’s hard work trying to make healthy choices, stay on track, and feel good while on the go. But, the good news is, it’s totally doable.

                      If you travel for a lot for work or are just generally on the go, here are some tips for keeping your nutrition a priority.

                      At home…

                      • Before you leave the house eat a healthy meal full of protein, healthy fats, lots of vegetables, and some carbs so you don’t find yourself reaching for junk food in a crisis.
                      • Pack snacks and never leave home without them.  Mini packs of nut butter, a small package of nuts, an Rx bar or Primal Fuel Collagen Bar are all good examples of travel friendly snacks. I keep some of them in my bag and some in my car all the time.  Others options would be to pack some fresh veggies or cold cuts to take along or put a scoop of challenge friendly protein powder into a shaker container and take it with you. Just add water and you’ve got a healthy option

                       At a gas station/convenience store...

                      • Most gas stations carry hard boiled eggs, jerky; fresh fruit like apples/banana; small bags of nuts, carrot sticks or cut veggies,: string cheese(if you’re not limiting dairy), pre-made salads (minus the dressing),  Aim for “better” over “perfect” when you are limited.

                      At a restaurant...

                      • Scope the menu out ahead of time and come up with a game plan that works for you.
                      • Focus on good protein sources and whatever vegetables they have.  
                      •  If it comes with bread like a burger, wrap or sandwich ask for it without. If it comes with a starch that you should pass on, ask for a vegetable instead.  
                      • Ask for dressing and sauces on the side. Dressings are often loaded with canola oil and added sugar,
                      • Don’t be afraid to ask them to make any changes you want.  Restaurants and chefs are used to it and are happy to accommodate you.

                      In your head...

                      •  It’s ok to be hungry for an hour or two. You aren’t going to starve! Sometimes it’s worth waiting just a little longer to make a better choice. The worst thing you can do is go off the tracks, stress out about it, stay off the tracks instead of getting back on it, and the rest of the day going downhill.
                      • You don’t have to be perfect! Make the choice that works best for you with what you’ve got. 

                      Maintaining a healthy lifestyle during the workday is critical for your overall health and fitness. Nutrition while working or are on the run takes some effort, diligence and planning, but you have the power to make it a priority if you choose to.

                       Click to see GHD Sit-up video

                      WOD

                      Part 1 - for time (14min cap)

                      Run 400/250m
                      21/15/9 Alt. SADS (50/35)
                      21/15/9 TTB 

                      Part 2 - 3-4 sets x 12-15 reps

                      a) GHD MB Sit-ups

                      b) Banded Tricep Extensions

                      c) Banded Bent-over Rows

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                      Tuesday October 23, 2018

                      All orders for CFSD Yeti Products due by Wednesday. Click a pic below to go to online store.

                       

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                      Part 1 - Spend 10min at each of the following stations:

                      a) Rope Climbs

                      b) Handstand Holds/Walks  

                      c) Sled Pushes

                      Part 2 - for time:
                      40/32/24 Calorie Bike
                      Then 3 Rounds
                      20/16 Wallballs (20/14)
                      20/16 Push-ups

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                      Monday October 22, 2018

                      Coaches Note - Intensity

                      The key to fitness is intensity.  Our goal is to work to do each WOD in the least amount of time possible, with as little modifications as possible.. Very often, the shortest WOD’s, when done in an all-out fashion, are the most intense and produce the greatest fitness results. Get comfortable being uncomfortable, that’s how we get better at CrossFit and at life.

                      It’s your responsibility to start looking at each workout and deciding which approach you are going to take to get it done the fastest. For example, if the recent “Helen” WOD was only one round for time you would probably run the fastest 400m as you possibly could. Since it was 3rds, you would have wanted to pace the runs and tried to break up the swings and pull-ups as little as possible. The key to producing fast times in CrossFit is to not catch yourself standing around. Keep moving!  Don’t put that kettlebell down, jump right back up on that bar.  We can apply this principal to every WOD we perform. The key to fitness is intensity.

                       

                        

                      Click on the pic to go watch Video related to todays movements

                      WOD

                      Part 1:- 4-4-4-4

                      1. Power Snatch
                      2. Thruster

                      Part 2:  Against an 8-min clock climb the ladder 1,1,1 - 2,2,2 - 3,3,3 - etc...
                      Burpee Box Jump Over**
                      Power Snatch (115/75)(75/55)(45/35)
                      Thruster

                      ** scale to step-ups

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