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CrossFit Workout 3/05

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WARM-UP

2 Rounds of:

10 PVC Push Jerks
10 Bench Dips w/3sec hold at bottom
10 Box Jumps or Step-ups

then w/barbell

5 Back Squat
5 Snatch Grip Push Press
5 Snatch Balance
5 OHS

SKILL

Tempo Ring Dips, 6 sets of 3 reps – 5 seconds at top, 5 seconds down, 5 seconds at bottom, 5 seconds up. Use banded assistance if needed. Bench Dips can also be performed at the same rep and time.

5 sets of 8 reps – Close Grip Bench Press. Increase weight 5-10 pounds from last week.

WOD

16 minute AMRAP:


10 Burpee Box Jump Overs (24/20)
15 Power Snatches (75/55)
20 Overhead Squats (75/55)
25 Calorie Row

CFBG Advice: I’m hoping that you actually read this section. It’s complete blind faith. So today I’m not really putting any advice, just tell me the answer to this riddle when you come in: A butcher in a butcher shop is 6’0 tall, what does he weigh? 

I just want to prove to myself that you all read this. 😉

FLEX

2:00 Standing Quad Stretch
10 Hip circles (10 each leg)
10 Fire Hydrants (10 each leg)
10 Side Leg Swings (10 each leg)
10 Front Leg Swings (10 each leg)

CrossFit Workout 2/28 Advice

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WARM-UP

2 Rounds for QUALITY!

1:00 PVC Pipe Jumping Jacks
1:00 Lunge w/ twist
1:00 KB High Pull

SKILL

Tempo Ring Dips
6 sets of 5 reps – 4 seconds at top, 4 seconds down, 4 seconds at bottom, 4 seconds up. Use banded assistance if needed. Bench Dips can also be performed at the same rep and time.

5 sets of 8 reps – Close Grip Bench Press. Increase weight 5-10 pounds from last week.

WOD

AMRAP 4 Minutes
18 SDHP (95/65)
18 Lateral Burpees Over Bar
Max Overhead Squats (95/65)

rest 4 minutes

AMRAP 4 Minutes
15 SDHP (115/80)
15 Lateral Burpees Over Bar
Max Overhead Squats (115/80)

rest 4 minutes

AMRAP 4 Minutes
12 SDHP (135/95)
12 Lateral Burpees Over Bar
Max Overhead Squats (135/95)

*Only thing scored are Overhead Squats

CFBG Advice: This is a great OHS only workout….wait…There’s a whole bunch of stuff in the way of you enjoying your OHS…(this is starting to sound oddly like last week…)

Each round should be a sprint to get to those OHS as fast as possible, since those are the only thing being scored. More time to do ohs = more ohs. More ohs = better score. So deep….so deep….

FLEX

15 Pass Throughs in the Bottom of Squat
2:00 Banded shoulder rotations on rig
10 Pass Throughs

CrossFit Workout 2/27 Advice

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WARM-UP

5 Minute AMRAP

12 Medball Deadlift
12 Medball Clean
12 Medball Good Morning

SKILL

Front Squat 6-6-6-6-6

Level 1: Work up to a 6 rep max

Level 2: Perform all sets at 70%, OR a light weight

CFBG Advice: If you are new to front squats or have mobility issues in your shoulders/hips/ankles work on staying light and executing the movement with impeccable technique. If you’re having issues with depth in the squat or keeping your elbows up, ASK A COACH FOR HELP.

WOD

AMRAP 7 Minutes: Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)

Workout starts with Wallballs. On the top of each minute 5 deadlifts are performed. Both movements will be recorded for scoring.

CFBG Advice: Gut check+grindfest+knowing your limits. These complementing movements will reek hell on your posterior chain. My advice…Aim for a certain amount of wallballs to achieve before the deadlifts. Maybe it’s 20, maybe it’s 30. Know your limits on the volume you can handle but try to stay consistent with the same amount of reps every minute. Throw in a short rest time before the deadlifts so you can “kinda” recover. Please protect your back today, and how you do that will be with great form on the deadlifts, not overloading the bar and also catching and keeping the ball in front of your face on the wallballs! 

AFTER PARTY

TABATA Plank

CFBG Advice: How hey tabata! Come to finish us off I see…

FLEX

2:00 Banded Hamstring MOB
20 Banded Heel Taps (10 each leg)
20 Hip Circles (10 each leg)

CFBG Advice: Take some extra time to roll out and baby your back too. I want my baby back baby back baby back. 

 

 

CrossFit Workout 2/25 Advice

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WARM-UP

3 Bear Complex (w/Barbell)
50 Single Jump Rope
3 Bear Complex
25 HIGH Single Jump Rope
3 Bear Complex
50 Single Jump Rope
3 Bear Complex

CFBG Advice: Yay more bear complex! Do not rush through the barbell work today! Focus on practicing the movements! Practice makes perfect. 

SKILL

40 Strict Ring Dips. Banded assistance may be used OR 55 Bench Dips may be subsituted.

5 sets of 8 reps – DB Kick Backs. Perform 5 pounds heavier than last week.

CFBG Advice: Upping the ante from last week. Go heavier on the kickbacks if you’re able to at this time! The volume in this series will increase slowly over the next few weeks. Buckle in. 

WOD

For Time:
30/21 Calorie Bike/Row
45 Hang Power Cleans (135/95)
180 Double Unders
30 Chest to Bar Pull-ups

*singles will only be doubled. Stagger the start for large classes. When someone gets off bike, next athlete will start on top of the next minute. Athletes staggering will subtract start time from finish time for official score.

CFBG Advice: Bike or Row to start…..IT’S A TRAP! You will need to be steady, smooth and efficient on the Bike/Row. Try to hit the Hang Power Cleans in sets of 5. You don’t want to be dropping the bar too often, as you will always have to pick it back up and that’s just making more work for yourself. Chunk out the D/U’s in large sets and really try to pound through those. Doubles or singles on the C2B may be the only thing left in the tank for most. 

FLEX

1:00 Downward Dog w/ alternating heel press
2:00 Lat Mash w/LAX ball
2:00 Overhead Lat Stretch

CFBG Advice: Have you seen Kilo do downward dog? He’s really good at it…

CrossFit Workout 2/22 Advice

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WARM-UP

25 Jumping Jacks
25 Jumping Jills
5/5 Lunge w/twist and point
8/8 Lateral lunge (side 2 side)
5-1 wide stance inch worm w/ pushup
15 Arm circles forward (small – big)
15 Arm circles backward (small – big)
10 Arm pretzels (Egyptian twists)
10 Shoulder shrugs forwards
10 shoulder shrugs backwards

CFBG Advice: You know how to do this by now….Just Do It….Don’t sue me Nike. 

SKILL

35 Strict Ring Dips

6 sets of 8 reps (8 each arm)- Dumbbell Kickbacks

CFBG Advice: *NEW MOVEMENT ALERT* Kickbacks are a great tricep movement. These may be challenging for a lot of members. Pick a light weight (I’m talking 5-10lbs) if you’re new to the movement. 

WOD

3 min AMRAP:
50′ Walking Lunge
35 Sit-ups
Max Burpees

rest 3 min

3 min AMRAP:
50′ Walking OH Lunge w/ 10lb plate
35 Sit-ups
Max Burpees

rest 3 min

3 minute AMRAP
50′ Walking OH Lunge w/ 25lb plate
35 Sit-ups
Max Burpees

rest 3 min

3 minute AMRAP
50′ Walking OH Lunge w/ 45lb plate
35 Sit-ups
Max Burpees

*Burpees are the only thing being scored

CFBG Advice: This is a great Burpee only workout….wait…There’s a whole bunch of stuff in the way of you enjoying your burpees…

Each round should be a sprint to get to those burpees as fast as possible, since those are the only thing being scored. More time to do burpees = more burpees. More burpees = better score. So deep….so deep….

FLEX

2:00 Standing Quad Stretch
2:00 Hold Childs Pose
2:00 Couch Stretch

CFBG Advice: Did we actually use your legs in a workout this week?! Let me look back and check….ERROR 404: File Not Found 

CrossFit Workout 2/21 Advice

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WARM-UP

2:00 Jump Rope
:30 PVC Squat Snatch
1:00 Jump Rope
:30 PVC Squat Snatch
2:00 Jump Rope

-then-
w/barbell

5 Dip+Shrug
5 Dip+Shrug+Elbow Drive
5 Muscle Snatch
5 OHS

CFBG Advice: Let’s work on keeping that PVC nice and close to our chest and directly over our shoulders in the PVC squat snatch. Same thing goes for the barbell work at the end. Really push up into the bar for the OHS and let your wrist “lay back” when holding the bar overhead. 

SKILL

Squat Snatch+Hang Squat Snatch, 5 sets of 1+1

*Bar is not to be dropped between movements*

CFBG Advice: Squat snatching can be tricky. Modify the movement by performing a power snatch+OHS if you’re still working on that technique. Experienced CrossFitters should be working up to a max of the complex. Beginners should be working with light weight and really hammering good technique.

Heavy weight+bad technique=Nothing learned

WOD

15 minute AMRAP:
20 Double Unders
16 Wall Balls (20/14)
12 Alt. Dumbbell Snatches (50/35)
8 Toes to Bar

CFBG Advice: We continue to hate your shoulders this week. Everything can be managed unbroken for the first several rounds. This workout will slowly pick away at your and you will probably need to break things up around the 10 minute mark. Toes to bar reps are low, this is a great opportunity to hit them RX today. 

FLEX

10 Sotts Press in Bottom of Squat w/PVC
1:00 Luke Stretch

Foam Roll Lats, calves

CFBG Advice: Foam roll…..foam roll all day. really dig into those lats and make it hurt so good. 

CrossFit Workout Tuesday 2/19 Advice

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WARM-UP

Partner Rowling

10 Frames Total (5 frames each)
Perform a burpee of every meter over or under 100m. 5 Burpee cap.

CFBG Advice: Have fun and work of effective technique when warming up. Even though it’s a game, it doesn’t mean you need to be lackadaisical on form. 

SKILL

6 sets of 5 reps – Tempo Ring Dips.
Start at top of movement and hold for 3 seconds. Lower yourself for a solid 3 second count, and then hold the bottom of the dip for 3 seconds before extending up for 3 seconds to the top. The rep is complete at full extension at the top of the ring dip.

5 sets of 10 reps – Close Grip Bench Press

CFBG Advice: Welcome to the future…a future full of unassisted strict ring dips. Your ring dip strength work starts now. Weight should be light enough to move quickly on the press. You are NOT working to a max. This is accessory work. Let’s take time today  to focus on doing these movements properly because there will be some new ones popping up! 

WOD

For Time:
50/35 Calorie Row
60 Kettlebell Swings (53/35)
40 Push Presses (95/65)

CFBG Advice: Establish a smooth, steady pace on the row. Focus on using your legs on the rower…If you’re pulling before you completely drive off with your legs you will cash your arms out before you even get to the KB swings. About those swings, sets of 15 should be a good way to attack along with sets of 10 on the push press. 

FLEX

2 Rounds for QUALITY
15 Pass Throughs w/ shoulders shrugged
1:00 Hold Bottom of Box Dip

CFBG Advice: A great opportunity to stretch those shoulders out and cool them down. This might even be helpful before class even starts…*wink wink*

CrossFit Workout Monday 2/18 Advice

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WARM-UP

4 Bear Complex
1 Burpee
3 Bear Complex
2 Burped
2 Bear Complex
3 Burpee
1 Bear Complex
4 Burpee

-then-
w/barbell

5 Good Morning
5 Back Squat
5 Good Morning
5 Power Clean
5 Good Morning

CFBG Advice: Hit a good range of motion for the Bear Complex. Really take some time to move through the clean section properly, as you will be doing them during the WOD! 

SKILL

Back Squat 6-6-6-6-6, work up to a 6 rep max

CFBG Advice: More Squats?! The volume is winding down slowly. Make it a focus to engage your hips and glutes as you lower yourself into the squat and drive up quickly! 

WOD

7 minute AMRAP:
15 Power Cleans (135/95)
15 Ring Dips

CFBG Advice: This is the benchmark workout “Elizabeth” dirty cousin. 3 Rounds + is your goal today and should be very doable for most athletes. I would break everything up into sets of 5 for novice CrossFitters. Intermediate can probably handle two sets for each movement and advanced should be able to move close to unbroken. 

FLEX

2:00 Hold Spider-Man (1:00 each leg)
2:00 Hold Pigeon Pose (1:00 each leg)
1:00 Bottom of Squat w/KB in front

CFBG Advice: Tight hips? Look no further. 

CrossFit Workout 2/15 Advice

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WARM-UP

Pizza Game w/ab mats

*Every time your mat is knocked out of your hand, 3 BURPEES+2 SQUATS

Small Class:
Dynamic Warm-up

CFBG Advice:  Have Fun! 

SKILL

Push Jerk 2-2-2-2-2, work up to a two rep max.

Avoid hyper extension of the back and avoid “pressing out”

CFBG Advice: Focus on great execution. Make sure you utilize “quads, butts and guts” to get more power into your jerk. Try to avoid the dreaded press out. Do not overload to the point where your back hyper extends. Be smart. 

WOD

“Cindy”

20 Minute AMRAP

5 Pull-ups                                                                                                                                   10 Push-ups                                                                                                                             15 Air Squats

CFBG Advice:  Pace will be key here. Do not go out too fast or to hard. This is a “distance” WOD not a sprint. Scale smart and know your limits! 

FLEX

2:00 Thread the needle
10 Big Arm Circles Forward
10 Pass Throughs w/PVC
10 Big Arm Circles Backwards
10 Pass Throughs w/PVC

CFBG Advice: A good arm cool down here. Don’t rush through it and enjoy. We’ve all got places to go, WE’VE ALL GOT PLACES TO GO. 

CrossFit Workout 2/15 Advice

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WARM-UP

Grab a partner and a rower:

Partner 1: 15 reps of legs only on rower followed by 15 reps of arms only.

Partner 2: Burpworms until partner in finished.

*switch stations and repeat*
-then-

Row 1000m switching every

CFBG Advice: This will be a great time to hammer down on some solid technique on the rower. Focus on using your hamstrings for the legs only portion, and pulling the handles to the base of your sternum for the arms only.

SKILL

5 sets of Max effort Pull-ups

CFBG Advice: GIVE IT HELL! We’ve been working on pull-ups for 4 weeks and working hard! Test your limits today and CRUSH it. Even if you’re not able to do strict pull-ups just yet, it’s a good time to take the next step and move up to a harder progression. 

WOD

12 minute EMOM
3 rounds:
1. :45 ME Calories on bike
2. :45 ME HSPU
3. :45 ME Calories on rower
4. :45 ME Sit-ups

For this WOD, there will be 45 seconds of max efforts at each station. Rest 15 seconds and switch stations when minute is up. Keep track of reps for each station.

CFBG Advice: All of these sets are max effort! That means no slacking today. Push yourself and go as hard as you can for each movement. Save nothing. Put your rowing technique work for the warm-up to good use, focus on efficiency on the rower and the assault bike, this will save you a ton of work. 

FLEX

Row 700m OR Bike 1.5km at a talking pace focusing on solid technique and form

CFBG Advice: More rowing work? yes please. This is more of a cool down and a recap than flex work. Go at a talking pace, let your heart rate settle down nice and easy and focus on proper range of motion!