Tuesday, May 23, 2017

2017-05-24 WOD


We've got strict pull ups tomorrow! Check out this video from The Movement Fix about why the hollow body position is important in a strict pull up.


Hulk Cycle Week 7

3 Rounds:
...1 minute Row
...1 minute GHD sit ups
...1 minute Wall Balls (20/14#)
...1 minute Ring Push Ups
...1 minute Box Jumps
Rest 30 seconds between each movement. Post TOTAL reps across all movements/rounds.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted).


COMPETITORS

Sigma Strength Protocol: Front Squat
...3x2 (build to a daily max)
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Strength Protocol: Sumo Deadlift
...3x8 (build to a daily max)
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted).


3 Rounds:
...1 minute Row
...1 minute GHD sit ups
...1 minute Wall Balls (20/14#)
...1 minute Ring Push Ups
...1 minute Box Jumps
Rest 30 seconds between each movement. Post TOTAL reps across all movements/rounds.


"She Hulk"
...21-15-9 KB Thrusters (53/35#)
...12-9-6 Bar Muscle Ups
Post time.

Monday, May 22, 2017

2017-05-23 WOD

Don't forget, today (Tuesday), May 23rd by the 3:00pm is the cut-off deadline if you want to try to get your shirt BEFORE Memorial Day! Please see our online store for more sizes, colors, styles (including a men's tank), and details about the cut-off deadline.

Here's the link for our store: http://www.sigmacrossfit.com/p/store.html


Hulk Cycle Week 7

Sigma Strength Protocol: Bench Press
...3x5 (build to a daily max)
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


4 Rounds:
...21/16 Row
...15 Chest to Bar
...50m Sled Push (100/65#)
*Rest as needed between rounds. Record slowest round.


COMPETITORS

Sigma Strength Protocol: Bench Press
...3x5 (build to a daily max)
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


Speed Deadlift (E2MOM)
...6x3 (55% + light band)
Move the bar explosively. Post load.


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
*If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


C&J EMOM:
...5x1 at 85%
...5x1 at 90%
...5x1 at 95%
...5x1, build to heavy single*
...3x3 clean pulls at 100-110%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


4 Rounds:
...21/16 Bike
...15 Chest to Bar
...50m Sled drag (160/120#)
*Rest as needed between rounds. Record slowest round.

Sunday, May 21, 2017

2017-05-22 WOD

Here it is guys, our first samples of the much awaited Heroes shirt (and tank) is here! Please place all orders through our brand new online store so we can get an accurate count of how many we still need to print. Please read the full description for each item, because there is a cut-off date to get your orders on-time for Memorial Day!

A portion of every sale will go to the Combat Wounded Coalition and you can also make a straight donation to the CWC through our online store as well, so please share this post with all your friends to help us make a large donation benefiting wounded soldiers and their families deal with the casualties of war.

Here's the link for our new online store: http://www.sigmacrossfit.com/p/store.html


Hulk Cycle Week 7

Athlete's Choice:
...SSP: Back Squat 5+
...SSP: Overhead Squat 4+
...SGSP: HSPU
See details for each option below.


5 rounds for time:
...21 Double Unders
...15/12 Calorie Bike
...9 Overhead Squats (115/75#)
Post time.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x5 (build to a daily max)
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Strength Protocol: Overhead Squat
...3x4 (build to a daily max)
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Gymnastics Strength Progression: HSPU
Every 3 Minutes for 5 Rounds:
...10 Strict HSPU
If you hit 40 reps or more, add a 1" deficit. Post total reps.


5 rounds for time of:
...50 Double Unders
...200m Run with a plate (45/25#)
...10 Overhead Squats (145/100#)
Post time.


Aerobic Capacity
...VO2, Lactate, or Strength Endurance WOD.

Thursday, May 18, 2017

2017-05-19 WOD

Here's a Throwback Thursday picture back to the first time we did "Isabel" in the "new" space. Now we have amalgamations like "Grace-abel" in the extra programming... Ahh, the memories of when our biggest class for the day was 4 people...


Hulk Cycle Week 6

Clean EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 clean pull 95-105%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


Pause Front Squat
...3 sets x 4 reps x 5 sec (52.5%)
Post load.


COMPETITORS

Sigma Strength Protocol: Deadlift
...3x8 (build to a daily max)
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


Pause Front Squat
...3 sets x 4 reps x 5 sec (52.5%)
Post load.


Clean EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 clean pull 95-105%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


For Time:
...30-20-10 Calorie C2 Row
...75-50-25' HS Walk
Post time.


"Grace-abel"
AMRAP in 8 Minutes:
2-4-6-8-10-etc. Reps of:
...C&J (135/95#)
...Snatch (135/95#)
Post rounds/reps.

2017-05-18 WOD

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.


Hulk Cycle Week 6

In Honor of "Josh"
...21-15-9 Overhead Squat (95/65#)
...42-30-18 Pull Ups
Post time.


Sigma Strength Protocol: Push Press
...3x8 (build to a daily max)
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Speed Bench (E2MOM)
...6x3 (65%)
Move the bar explosively. Post load.


Sigma Strength Protocol: Push Press
...3x8 (build to a daily max)
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


Jerk EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 Jerk Dip Drives 95-105%
*Only build to a heavy single if the lifting feels good.


For Time:
...300-200-100m Sled Drag (80/60#)
...15-10-5 D-Ball 100/70#
Post time.


In Honor of "Josh"
...21-15-9 Overhead Squat (95/65#)
...42-30-18 Pull Ups
Post time.

Tuesday, May 16, 2017

2017-05-17 WOD

Snatch EMOM for tomorrow! Remember, this is a progression that gets gradually heavier every week. Try to stick to the same technique the whole way through to see your numbers go up, even if it is a funky split snatch!


Hulk Cycle Week 6

Snatch EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 snatch pull 95-105%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


Speed Squat (E2MOM)
...6x4 (65%)
Post load.


COMPETITORS

Sigma Strength Protocol: Barbell Row
...3x5 (build to a daily max)
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


Speed Squat (E2MOM)
...6x4 (65%)
Post load.


Snatch EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 snatch pull 95-105%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


"Abomination"
AMRAP in 8 Minutes:
...2-3-4-5-etc. Ring Muscle Ups
...4-6-8-10-etc. Alternating Pistols (scale to DB step ups)
Post rounds/reps.

Monday, May 15, 2017

2017-05-16 WOD

Sleds. We love them because they're a great workout, but we hate them because they make us feel like our hearts and lungs will explode, our legs are on fire, and we'll vomit up our lunch and pride at the same time. So have fun tomorrow! Remember, the prescribed weights INCLUDE the weight of the sled!


Hulk Cycle Week 6

Athlete's Choice:
...SSP: Front Squat 4+
...SSP: Bench Press 10+
See details for each below.


4 rounds not for time:
...25 Hip Extensions
...100m Farmer Carry (53/35#)
...100m Sled Drag(80/60#)
...Rest (as needed)
Idea is to move through each round fast and rest as needed in between. KEEP THE INTENSITY HIGH!!!!!


COMPETITORS

Sigma Strength Protocol: Front Squat
...3x4 (build to a daily max)
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Strength Protocol: Bench Press
...3x10 (build to a daily max)
...2x10+ (80% of daily max)
Post daily max and load/reps of +sets.


Hollow/Superman Progression:
...Accumulate 1:40 in a hollow hold and a superman hold
Post longest single hold for each.


4 rounds not for time:
...25 Hip Extensions
...100m Farmer Carry (70/53#)
...50m Sled Push (100/80#)
Idea is to move through each round fast and rest as needed in between. KEEP THE INTENSITY HIGH!!!!!


"Hulk Smash"
AMRAP in 10 Minutes
...20 Slam Balls (30/20#)
...50' Burpee Broad Jump
...5 Squat Cleans (225/145#)
Post rounds/reps. Compare your score to 2016-04-29 in WODTogether!