WOD

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 **

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                    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
                     

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                    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 

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                    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 

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                    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)

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                    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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