Sunday, January 31, 2016

2016-02-01 WOD

AMRAP 10 Minutes
...7 Squat Cleans (165/110#)
...30 Double Unders
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-848/

Thursday, January 28, 2016

2016-01-29 WOD

EMOM for 5 minutes
...4 Front Squats
Start around 70% and work up if can continue to hit clean reps. Post heaviest load.

4 Rounds
...600m Run
...Rest 2 minutes
Time cap of 18 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-845/

Wednesday, January 27, 2016

2016-01-28 WOD

Touch and go Deadlift
...6 reps @62.5%
...5 reps @72.5%
...4 reps @82.5%
...1 rep @92.5%
Post lightest/heaviest load.

"16.5?"
27-21-15-9
...Thrusters (95/65#)
...Toes to bar
Time cap of 12 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2016-01-30: http://misfitathletics.com/mft-847/

Tuesday, January 26, 2016

2016-01-27 WOD

EMOM 5 minutes
...5 Touch and go Squat Clean
Start in the neighborhood of 65-70% of your clean max and work up if you can. Post heaviest load.

50-30-10 reps for time of:
...KB swings (53/35#)
...Alternating pistols
...Hand release push ups
Time cap of 15 minutes. Post time.

COMPETITORS: Keep in mind, we're swapping Wednesday and Friday this week since we have nicer weather on Friday... http://misfitathletics.com/mft-846/

Monday, January 25, 2016

2016-01-26 WOD

Every 2 minutes for 5 rounds:
...4 Touch and go Power Snatch
Start in the neighborhood of 75% of your power snatch max and work up if you can. Post heaviest load.

3 Rounds:
...15 Power snatch (115/75#)
...15 cal Row
...15 SDHP (115/75#)
...15 Box jumps (24/20")
Time cap of 14 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-844/

Sunday, January 24, 2016

2016-01-25 WOD

AMRAP 10 Minutes
1-2-3-4-5-etc reps of:
...Power clean (155/105#)
...Push jerk (155/105#)
...Muscle up
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-843/

Thursday, January 21, 2016

2016-01-22 WOD

Every 2 minutes for 5 rounds:
...4 touch and go Squat Snatch
Start around 70-75% of your snatch max and work up if you can.

Work up to a 5RM Push Jerk, barbell taken from the floor, then...

For Time:
...30 Push Jerks for time in unbroken sets of 5 @80% of your 5RM.
Post 5RM, then time & load.

COMPETITORS: http://misfitathletics.com/mft-841/

Wednesday, January 20, 2016

2016-01-21 WOD

Crossfit Open WOD 15.5
27-21-15-9 reps for time of:
...Row (calories)
...Thrusters (95/65#)
Time cap of 15 minutes*. Post time.

COMPETITORS: *"15.5a", find a 1RM snatch within 5 minutes after finishing 15.5.

Rest day. Do this WOD on Saturday, 2016-01-23: http://misfitathletics.com/mft-842/

Tuesday, January 19, 2016

2016-01-20 WOD

Every 2 minutes for 5 rounds:
...6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps. Post heaviest load.

Original "Elizabeth" (most people do power cleans now, but squat cleans was implied when Glassman originally programmed it)
21-15-9 reps for time of:
...Squat clean (135/95#)
...Ring dips
Time cap of 15 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-840/

Monday, January 18, 2016

2016-01-19 WOD

EMOM 5 minutes
...5 Touch and go Power Clean
Start around 70% of your power clean max and work up if you can. Post heaviest load.

EMOM 10 minutes
...Odd: 10 Push jerk (155/105#)*
...Even: 200m Run
Post total push jerk reps.

COMPETITORS: *Push jerks @185/125#. http://misfitathletics.com/mft-839/

Sunday, January 17, 2016

2016-01-18 WOD

3 Rounds
...5 Deadlift (275/185#)*
...10 Lateral bar burpees
Rest 2 minutes
3 Rounds
...5 Deadlift (275/185#)*
...10 Lateral bar burpees
Rest 2 minutes
3 Rounds
...5 Deadlift (275/185#)*
...10 Lateral bar burpees
Time cap of 18 minutes. Post time.

COMPETITORS: *Deadlift @315/205#. http://misfitathletics.com/mft-838/

Friday, January 15, 2016

2016-01-16 Skill Workshop & CompWOD

SKILL WORKSHOP for tomorrow is:
The THIRD PULL of Olympic weightlifting.

Want to Snatch and Clean more weight? Then you need to have a solid understanding of the Third Pull! Long overlooked and misunderstood, the Third Pull is the key to getting under the heaviest weight possible and maximizing your lifts. In order to help you understand the importance of the third pull, let’s begin with a quick review:

- The FIRST pull is when you lift the barbell from the platform to just above the knee. It is generally considered nothing more than a setup for the Second Pull.
- The SECOND pull is when you violently extend the hips, knees, and ankles. This is the most important part of the actual LIFTING portion of the movement, since it will ultimately determine how high the bar goes.
- The THIRD pull is quite literally the act of pulling YOURSELF under the bar!

So why is this important? All too often new lifters instinctively focus too much energy pulling UP on the bar in an effort to get it higher, but this isn’t the most efficient way to lift. Repeat after me, "My legs are stronger than my arms!" As such, the most efficient way to lift the bar is to get it just high enough to squat underneath it, that way you do the majority of the lifting with your legs! Unfortunately, you have to be faster than gravity, because the bar wants to fall just as fast as you do.

THIS MEANS THAT THE ULTIMATE GOAL OF THE THIRD PULL IS TO PULL YOURSELF UNDER THE BAR BEFORE IT HAS A CHANCE TO FALL BACK DOWN!

Here is an incredible video of North Korean lifter Om Yun Chol hitting a 175kg (385lb) Clean at a bodyweight of just 53kg (125lbs!), recorded at 1/50th of real time. What I want you to notice is this:

- It takes a total of 51 seconds (video time) from the time the barbell breaks contact with the ground until he reaches FULL extension. That would be just 1 second in real time.
- It takes just another 12 seconds (video time) for him to pull himself down under the bar. That’s less than a ¼ of a second in real time!!!
- As SOON as he reaches full extension (about 1:11 in the video) he IMMEDIATELY lifts his feet up and starts pulling himself under the bar. Once he reaches this point, there’s no need to keep pulling up on the bar! It’s high enough that he can get under it, so long as he can beat gravity!

If you find yourself struggling with the squat snatch/clean, then this workshop is definitely going to be for you. If you typically power snatch/clean and then "ride down" the squat, then this workshop is for you. Simply improving your understanding of this portion of the movement will lead to much greater confidence and positioning, and significant PRs on both of these lifts. It will also help you to improve your POWER movements by increasing the speed with which you can get under the bar!

Kid's Club is available, but you must email nicole@sigmacrossfit.com to reserve your spot. See you there!

Remember, Open Gym is from 08:30-11:30. The Skill Workshop is completely optional and will go from about 09:00-10:00.

COMPETITORS: http://misfitathletics.com/mft-837/

Thursday, January 14, 2016

2016-01-15 WOD

7RM touch-and-go Power Clean.

100 bike calories for time*. Scale to 75 or 50 calories if you're not very strong on the bike.

COMPETITORS: *Make sure this is the LAST piece of the day if you are doing the other CompWODs. http://misfitathletics.com/mft-836/

Wednesday, January 13, 2016

2016-01-14 WOD

AMRAP 4 minutes
...Row 750/600m
...Max muscle ups* in remaining time
*Scale to hardest dip progression (strict ring, kipping ring, strict bar, kipping bar, ring push ups, push ups). Post reps.

Death by burpees to 6" target.
...Within the 1st minute, do 1 burpee.
...Within the 2nd minute, do 2 burpees.
...Within the 3rd minute, do 3 burpees.
Continue increasing by 1 rep every round until you are unable to complete all the required reps within the minute. Post rounds/reps.

COMPETITORS: Rest day. Do this WOD on Saturday, 2016-01-16: http://misfitathletics.com/mft-837/

Tuesday, January 12, 2016

2016-01-13 WOD

"MisFit Front Squat Test"
Every 30 seconds until failure:
...1 Front Squat
Start @ 225/175# or 70% of 1RM (whichever is lower), increase by 10/5# every round. Have 2 partners to add/change plates. Post heaviest load.

CrossFit Games Open WOD 13.4
AMRAP in 7 minutes of:
3-6-9-12-15-18-etc reps:
...Clean & jerk (135/95/115/65#)
...Toes to bar
Post rounds/reps. Compare to 2014-12-24, 2014-02-03, 2013-03-29.

COMPETITORS: http://misfitathletics.com/mft-835/

Monday, January 11, 2016

2016-01-12 WOD

CrossFit Games Open WOD 11.4
AMRAP 10 Minutes
...60 Bar facing burpees
...30 Overhead squats (120/90#)
...10 Muscle ups*
*Scale to hardest pull up progression (strict C2B, strict, kipping C2B, kipping, JPU, BR). Post total reps. Compare to 2014-01-23/25.

Tabata Air Squats**. Score is lowest reps per round.

COMPETITORS: **Tabata Alternating Pistols. http://misfitathletics.com/mft-834/

Sunday, January 10, 2016

2016-01-11 WOD

Find your 3RM touch-and-go Squat Clean.

4 RFT:
...40-30-20-10 Push Ups
...75 Double Unders*
Time cap of 15 minutes. Post time.

COMPETITORS: *Double unders must be unbroken. Even if you break at 74 reps, that will be a "no set" & you need to start over & get all 75 unbroken to move onto the next round! http://misfitathletics.com/mft-833/

Thursday, January 07, 2016

2016-01-08 WOD

4 Rounds
...400m Run
...25* Wall balls (30/20#)
...15* Toes to bar
Time cap of 30* minutes. Post time. Compare to 2015-11-18.

COMPETITORS: 50 wall balls and 25 T2B per round, no time cap. http://misfitathletics.com/mft-831/

Wednesday, January 06, 2016

2016-01-07 WOD

"Power OLY Meet"
Find 1RM Power Clean.
Find 1RM Power Snatch.
Post heaviest load for each.

COMPETITORS: http://misfitathletics.com/mft-832/

Tuesday, January 05, 2016

2016-01-06 WOD

Find 1RM Push Jerk*.

Teams of 2** or 3:
...320 cal bike (or row) for time, switch every 20/16 calories.
**Teams of 2 females, 256 cal
Soft time cap of 20 minutes. If it looks like you won't hit 320 calories within the time cap, pick a lower goal & check your time when you get there!
Compare to 2015-11-17.

COMPETITORS: Find 1RM Misfit Clean Complex. http://misfitathletics.com/mft-830/

Monday, January 04, 2016

2016-01-05 WOD

Squat clean 3x5 @70-80% -- Focus on GOOD technique, not the weight on the bar. Make every rep look pretty. Drop and reset each rep. Post heaviest load.

For time:
...1k Row
...30 Power cleans (135/95#)
...15 Muscle ups
Time cap of 15 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-829/

Sunday, January 03, 2016

2016-01-04 WOD

Find 1RM* Back Squat. Compare to 2015-09-24.

3 Rounds:
...10 Power Snatch (115/75#)
...10 Overhead Squat (115/75#)
...10 SDHP (115/75#)
...10 Bar-facing Burpees
Time cap of 15 minutes. Post time.

COMPETITORS: *Last chance to find a new 5RM Back Squat. Compare to 2015-11-20. http://misfitathletics.com/mft-828/