Thursday, December 14, 2017

2017-12-15 WOD


Here's Rod's first ever bar muscle up from this morning! Took a couple of tries to figure out his technique, then he just needed to really commit to it to get it! I love his reaction afterwards! And then he got a few more afterwards as well! Great job dude!

Wonder Woman Cycle Week 1

Deadlift
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


For time: [RX]
...50' OH Walking Lunge (45/25#)
...3 Rope Climbs (12')
...50' OH Walking Lunge (45/25#)
...2 Rope Climbs (12')
...50' OH Walking Lunge (45/25#)
...1 Rope Climb (12')
...50' OH Walking Lunge (45/25#)
Record time.


COMPETITORS

Deadlift
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


5 sets of the complex:
...5 GHD Back extension
...10 GHD Hip extension
...20 Second GHD parallel hold
...Rest 1 minute


3 sets:
...Max effort pull up static hold
...Max effort strict pull up
...Max effort kipping pull up
*Rest 10 seconds between movements and 1 minute between sets.


For time: [Comp]
...50' OH Walking Lunge (95/65#)
...1 Legless + 2 Rope Climbs (15')
...50' OH Walking Lunge (95/65#)
...1 Legless + 1 Rope Climbs (15')
...50' OH Walking Lunge (95/65#)
...1 Legless Rope Climb (15')
...50' OH Walking Lunge (95/65#)
Record time.


For time:
...1800m median run
*Stay to the edge of the median. This will be a retest so give it your all. Substitute a trail run of at least 1600m if necessary.


Skill - Double Unders
"Intro to Flight"
...5-10-15-20-25-20-15-10-5 UNBROKEN Double Unders
*Each set must be done unbroken to maintain RX. If you fail a set more than 2x move on. Rest as needed between rounds. Hard cap of 4 minutes. Record time.


4 RFT:
...15 Burpee to 12" Target
...10 Ring Dips
...5 D-Ball to Shoulder (100/70#)
Record time.

Wednesday, December 13, 2017

2017-12-14 or 2017-12-16 WOD


Classic benchmark WOD tomorrow! Check out these 40-44 Masters athletes from the 2013 Games and see if you can beat any of their scores!

Wonder Woman Cycle Week 1

"Nancy"
5 RFT:
...400m Run
...15 Overhead Squat (95/65#)
Record time.


COMPETITORS

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:

C&J Complex: Clean Pull + Squat Clean + Front Squat + Jerk
...Build to a heavy single of the complex
...3 sets at 90% of heavy single
Record heaviest load.


5 rounds:
...25m Sled Push (95/65#)
...50' Right arm waiter carry, left arm suitcase carry (2x 70/53# KBs)
...50' Left arm waiter carry, right arm suitcase carry (2x 70/53# KBs)


"Nancy"
5 RFT:
...400m Run
...15 Overhead Squat (95/65#)
Record time.


Skill - Muscle Ups
...3x5 Ring Thing Muscle Up*
...3x5 Kipping Hip to Rings
...3x Max effort Ring Muscle Up
*Slow and controlled. Focus on positioning through the transition.


Strength:
...5x 4/4 Bench Press (Regular Grip/Narrow Grip)*
...5x8 Tempo Barbell Curl (3-0-3)**
*Perform 4 reps with a normal grip, then rerack and perform 4 reps with a narrow grip (fingers on start of knurling). This is not intended to be maximal effort, just solid reps.
**3 seconds on the way up, 3 seconds on the way down. Be strict with form to isolate the arms.

Tuesday, December 12, 2017

2017-12-13 WOD

Wonder Woman Cycle Week 1

Power Clean:
...3RM T&G
...3x3 at 85% of 3RM
Record heaviest load.


AMRAP in 11 minutes:
...27 Wall ball (20/14#)
...21 Lateral Burpees
...15 Thrusters (95/65#)
...9 Chest to bar pull ups
*Try to go unbroken on all movements. Record rounds/reps.


COMPETITORS

Power Clean:
...3RM T&G
...3x3 at 85% of 3RM
Record heaviest load.


5 rounds NOT for time:
...10 Jack Knife + Leg Lift
...12 Get Up Sit-Ups


4 RFT:
...250m SkiErg
...50' HS Walk
...Rest 60 seconds
Record time.


AMRAP in 11 minutes:
...27 Wall ball (20/14#)
...21 Lateral Burpees
...15 Thrusters (115/75#)
...9 Chest to bar pull ups
*Try to go unbroken on all movements. Record rounds/reps.

Monday, December 11, 2017

2017-12-12 WOD

Wonder Woman Cycle Week 1

Back Squat:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.

5 RFT:
...9 Calorie bike
...6 Hang squat cleans (135/95#)
...3 Bar muscle up
...Rest 1 minute
Record time.


COMPETITORS

Back Squat:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


3 rounds NOT for time:
...12 Kettlebell front rack step up (6/side)
...20 Kettlebell revolutions around the head (10/side)*
Then,
3 sets
...30 Alternate Dumbbell floor press
...20 Seated Dumbbell shrug
*https://www.youtube.com/watch?v=p4R9Ws-9M_8"


5 RFT;
...9 Calorie SkiErg
...6 Hang squat cleans (155/105#)
...3 Bar muscle up
...Rest 1 minute
Record time.


3 rounds of:
...1000m Row
...Rest 2 minutes
Record time.

Sunday, December 10, 2017

2017-12-11 WOD

Tomorrow is the beginning of our next cycle, The Wonder Woman Cycle!
Dates: 2017-12-11 through 2018-02-17
By Andrew Traynham

CYCLE SUMMARY [RX]
The goal of this cycle is to bring together all of the things we’ve worked on throughout the year in preparation for the CrossFit Open! Whether you plan on competing or not, you can expect a good blend of strength work, skill progressions, and highly varied CrossFit workouts with all of your favorite movements. If you DO plan on competing, I encourage you to read on for a more detailed look at what this cycle will entail, otherwise just enjoy the ride!

CYCLE SUMMARY [Comp]
I’m reminded of a quote which Coach Ben Bergeron said to athlete Cole Sager after he won a ticket to the 2016 games: “You did it. You made it back to the Games. You ready to start working hard?”
The goal of this cycle is to put the final shine and polish on a year of very hard work. Rest easy knowing that the difficult part is over, but the truly hard part has only just begun. Over the next three months you will be asked to push yourself beyond anything you’ve done so far. If you are truly serious about (and committed to) competing then this is the time of year to prove it. Approach each day as an opportunity to improve yourself and keep the final goal in your mind at all times. In order to give you the best chance of success, there are several things to remember:
1. We are entering into PEAK VOLUME. Some days may have up to 6 individual components with multiple metcons, and you will likely need to break your training into multiple sessions to see the best results. Prioritize what you do with your weaknesses in mind.
2. This is the time for PEAK INTENSITY. Don’t trudge through workouts just to get them done. Challenge yourself and push the intensity as hard as you can. If you can’t maintain intensity reduce your volume and/or focus on improving your recovery.
3. RECOVERY IS PARAMOUNT. Now more than ever you need to have your nutrition and recovery on point. You will NOT be able to maintain the volume or intensity if you don’t. It is up to you to recognize when you are fatigued and deload accordingly (ask a coach if you aren’t sure).

SPECIAL NOTE TO TFX COMPETITORS
This cycle was partially designed with TFX competitors in mind, and includes a variety of components intended to help you prepare for the competition (such as median runs, strongman work, etc.). A separate peak/taper was also built into the programming for you to follow leading up to TFX. It will be especially important for those of you competing to break your training into multiple sessions per day (metcons in particular). Training once per day will NOT prepare you for the rigors of a multi-day competition with several workouts per day which are hours apart. Use these days to learn how to maximize recovery in between sessions.
#SigmaCrossFit
#STG

Wonder Woman Cycle Week 1

Snatch:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


For Time:
...500m Row
Then,
3 rounds:
...10 Snatch (95/65#)
...15 Toes to bar
Time cap of 10 minutes. Record time.


COMPETITORS

Snatch:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


4 rounds:
...100m Sled Sprint (115/75#)
...Max Bear Hug Sandbag Carry (150/100#)
...Rest 1 minute
*Move immediately from the sled sprint to the bear hug! Record sandbag carry times.


AMRAP in 12 minutes:
...20 HSPU
...20/16 cal Row
...20 Box Jump Overs (24/20")
Record rounds/reps.


Navy Boxing Pull Up Progression:
3x3 (all strict and unbroken sets):
...Pull Up Grip
...Narrow Grip
...Wide Grip
...Mixed Grip (both ways)
...Chin Up Grip
If you complete the reps x sets, move to the next progression next time: 3x4, 4x4, 4x5, 5x5, 5x6, 6x6, then start with 3x3 with either strict chest-to-bar pull ups or with a weight vest.


For Time:
...500m Row
Then,
3 rounds:
...10 Snatch (95/65#)
...15 Toes to bar
Time cap of 10 minutes. Record time.


3 rounds for max reps:
...Max Effort Strict Press
...Max Effort Push Press
...Max Effort Overhead Hold
...Rest 2 minutes
Do not put the barbell down between movements! Record total reps and reps per movement in the comments.
Rd 1: 135/85#
Rd 2: 115/75#
Rd 3: 95/65#

Thursday, December 07, 2017

2017-12-08 WOD

Remember, for tomorrow's WOD, it's only your SLOWEST round that counts for your score! So be careful about how hard you sprint that first round, because it might hurt you in your last round! But still make sure you look up your old score from 2017-09-22, so you know what your minimum pace should be!


Wolverine Cycle Retest Week

"Regeneration" [RX]
Every 2 Minutes for 5 Rounds:
...10/8 Calorie Row
...10 Wall Balls (20/14#)
...30 Double Unders
Score is reps + seconds remaining if you finish the round. For example, finishing in 1:50 would be a score of 60 (50 reps + 10 sec). Post your SLOWEST round. Compare to 2017-09-22.


COMPETITORS

"Regeneration" [Comp]
Every 2 Minutes for 5 Rounds:
...10/8 Calorie Bike
...10 Wall Balls (30/20#)
...40 Double Unders
Score is reps + seconds remaining if you finish the round. For example, finishing in 1:50 would be a score of 70 (60 reps + 10 sec). Post your SLOWEST round. Compare to 2017-09-22.

Wednesday, December 06, 2017

2017-12-07 or 2017-12-09 WOD

Magneto, one of the most powerful mutants and villains in the X-Men comicbooks. Magneto has the power to telepathically bend and control metal! Remember to try to hold onto your iron dumbbells for each unbroken set of the complex, no matter how much it feels like something is pulling them out of your hands! And don't forget to look up your score from 2017-09-21 or 2017-09-23!


Wolverine Cycle Retest Week

"Magneto" [RX]
For time:
...1 - 2 - 3 - 4 - 5 Sets of the DB Complex: 5 Power Clean + 5 Front Squats + 5 Push Press (50/35#)
...800-600-400-200m Run
Each set of the complex must be done unbroken. Time cap of 20 minutes. Post time.


COMPETITORS

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:

"Magneto" [Comp]
For time:
...1 - 2 - 3 - 4 - 5 Sets of the DB Complex: 5 Power Clean + 5 Front Squats + 5 Push Press (50/35#)
...800-600-400-200m Run
Each set of the complex must be done unbroken. Post time.


In Honor of "Brehm"
...10 Rope Climbs
...20 Back Squats 225/155#
...30 HSPU
...40 Calorie Row
Post time.