Thursday, March 30, 2017

2017-03-31 WOD


Here are the Masters Men (40-44) from the 2013 CrossFit Games doing "Nancy"! See how you do compared to these younger old guys!


Superman Cycle Week 6

"Nancy"
5 Rounds:
...400m Run
...15 Overhead Squats (95/65#)
Post time.


COMPETITORS

"Nancy"
5 Rounds:
...400m Run
...15 Overhead Squats (95/65#)
Post time.


"Arthur Curry"
Every 2 Minutes for 5 Rounds:
...10/8 Calorie Bike
...8/6 Calorie SkiErg
...40 Double Unders
*Score is reps + time left (in sec) at the end of each round.  For example, finishing in 1:48 would be a score of 70 (58 reps + 12 sec).  Post your SLOWEST round.


Push Press
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

2017-03-30 WOD


I believe this is the first ever video of "Fran", starring Annie Sakamoto (who appears occasionally in the CrossFit Update Show and Open Announcements as a commentator) and the OG firebreather, Greg Amundson! They used to test squat depth by touching your butt to a med ball. But since Annie is so short, I'm not sure if any of her squats are below parallel. Greg Amundson's thrusters aren't directly overhead either. And the butterfly pull up wasn't​ "invented" yet! This was even before CrossFit competitions existed, so there were no competitive standards back then... It still hurt back then though and will still hurt today!


Superman Cycle Week 6

"Fran"
21-15-9 reps for time of:
...Thrusters (95/65#)
...Pull Up
Post time.


4 Rounds NOT for Time:
...15 Abmat SIt-Ups
...15 Good Mornings (75/55#)
...15 Second Hollow Hold
...15 Second Superman
Try to go unbroken on each movement. Post anything you want to WODTogether.


COMPETITORS

As always, we recommend you take an Active Recovery Day on Thursdays (such as the Aerobic Threshold WOD from AerobicCapacity.com) and you do the following workouts on Saturday:

"Fran"
21-15-9 reps for time of:
...Thrusters (95/65#)
...Pull Up
Post time.


4 Rounds NOT for Time:
...15 GHD SIt-Ups
...15 Good Mornings (75/55#)
...15 Second Hollow Hold
...15 Second Superman
Try to go unbroken on each movement. Post anything you want to WODTogether.


Deadlift
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load."

Tuesday, March 28, 2017

2017-03-29 WOD


Just so you have something to shoot for...


Superman Cycle Week 6

"Diane"
21-15-9 reps for time of:
...Deadlift (225/155#)
...HSPU
Post time.


EMOM for 10 minutes:
...1 Clean at 80-100%
Post heaviest load.


COMPETITORS

"Diane"
21-15-9 reps for time of:
...Deadlift (225/155#)
...HSPU
Post time.


EMOM for 10 minutes:
...1 Clean at 80-100%
Post heaviest load.


Bench Press
...3x5 reps, build to a daily max
...2x5 reps (80% of daily max)
Post heaviest load.

Monday, March 27, 2017

2017-03-28 WOD


Before today, Byron could only occasionally get maybe one double under among MANY failed attempts. Today, he did 266 double unders in 17.5! Nothing like the CrossFit OPEN to push people! He got a few sets of 10 before, but by the time I took this video, he was already tired... Great job, Byron!


Superman Cycle Week 6

EMOM for 10 minutes:
...1 Snatch (80-100%)
Post heaviest snatch.


Back Squat
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.


COMPETITORS

EMOM for 10 minutes:
...1 Snatch (80-100%)
Post heaviest snatch.


Rowing WOD from AerobicCapacity.com


Back Squat
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Sunday, March 26, 2017

2017-03-27 WOD

If you're not re-doing 17.5, we've got a Hero WOD, team-style! RJ was LAPD SWAT and a Marine, a true leader in whatever unit was serving. This WOD is to honor him and his sacrifice.


Superman Cycle Week 6

Team "RJ"
In teams of 3:
5 Rounds:
...800m Run (everybody runs together)
...5 Rope Climbs
...50 Push Ups
Time cap of 40 minutes.


COMPETITORS

Team "RJ"
In teams of 3:
5 Rounds:
...800m Run (everybody runs together)
...5 Rope Climbs
...50 Push Ups
Time cap of 40 minutes.


Sumo Deadlift
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Thursday, March 23, 2017

2017-03-24 WOD



"CrossFit OPEN 17.5"
10 RFT of:
...9 Thrusters (95/65#)
...35 Double Unders
Time cap of 40 minutes. Post time.

If you are doing your OPEN workout at Sigma CrossFit, please reserve your heat!

NOTE: There is a 40 minute time cap on this workout mainly because of the high skill element of the double unders! If you think you will need the entire 40 minutes and you need to leave class on time (either to go to work or get your kids out of Kids Club), then please sign up for the FIRST heat in your class (HH:45). If you are very proficient with double unders OR don't mind going past the time your class normally ends, you may sign up for the SECOND heat in your class (HH:10).

Wednesday, March 22, 2017

2017-03-23 WOD

In case you haven't seen it yet, here's Dave Castro's clue about 17.5... What could it mean? We're all dead meat? Will it feel like someone stabbing you in the rib and the eye at the same time? Does the Ka-bar mean it's a barbell? What do you think?


Superman Cycle Week 5

Overhead Squat
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.


For Time:
...400' Lunge (25/15#)
EMOM 5 burpees to plate. Post time.


COMPETITORS

In teams of 2:
...100/80 Calorie Row
...80 GHD Sit Ups
...60 Cleans (155/105#)
...40 S2OH/Jerks (155/105#)
...20 Overhead Squats (155/105#)
Post time.


For time:
...500' Lunge (20/14# Vest)
EMOM 5 burpees. Post time.


Overhead Squat
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

Tuesday, March 21, 2017

2017-03-22 WOD

Here's a cool picture from when we did "Tommy V" several months ago.


Superman Cycle Week 5

3 Attempts for Max Reps:
...Bench Press (185/125#)
2 minutes rest between attempts. Post total reps.


Working for 2 minutes, resting for 1 minute between movements:
...Row for calories
...Abmat Sit Ups
...Bike for calories
Then, in 6 minutes:
...Run 800m
...Max thrusters (95/65#)
Post total reps for all 4 movements.


COMPETITORS

Agility Ladder Work
...Spend 10 minutes working on agility ladder drills


Working for 2 minutes, resting for 1 minute between movements:
...Row for calories
...GHD Sit Ups
...Bike for calories
Then, in 5 minutes:
...Run 800m
...Max thrusters at 115/75#
Post total reps for all 4 movements.


3 Attempts for Max Reps:
...Bench Press (225/155#)
2 minutes rest between attempts. Post total reps.


Strict Press
...3x2 build to a daily max
...2x2 (80% of daily max)
Post heaviest load.

Monday, March 20, 2017

2017-03-21 WOD

Superman Cycle Week 5

NOT for time:
300' Outdoor Rope Sled Drag (95/65#)
*Do this on the concrete behind the gym focusing on proper stance and efficiency.


AMRAP in 12 Minutes:
...20 Push Ups
...15 Box Jumps (24/20")
...10 Chest to Bar Pull Ups
...5 D-Ball Ground to Shoulder (100/70#)
Post rounds/reps.


COMPETITORS

AMRAP in 13 Minutes:
...21 Push Ups
...15 Box Jumps (30/24")
...9 Chest to Bar Pull Ups
...3 D-Ball Ground to Shoulder (150/100#)
Post rounds/reps.


For time:
...50' Handstand Walk
...30 Double Unders
...25 Toes to Bar
...30 Double Unders
...50' Handstand Walk
...30 Double Unders
...5 Rope Climbs
...30 Double Unders
...50' Handstand Walk
...30 Double Unders
Post time.


NOT for time:
300' Outdoor Rope Sled Drag (135/95#)
*Do this on the concrete behind the gym focusing on proper stance and efficiency.


Front Squat
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

Sunday, March 19, 2017

2017-03-20 WOD

Well, now that we're 4 weeks into the OPEN, it looks like we're going to have thrusters in 17.5! So far, every single CrossFit OPEN has ended with thrusters! However, unlike the thrusters in the picture above, I've got my money on dumbbell thrusters this year...


Superman Cycle Week 5

4 rounds of:
...400m run
...15 Ring Dips
...10 Back Squats (165/115#) from the floor
...Rest 1 minute
Time cap of 24 minutes. Post time.


COMPETITORS

4 rounds of:
...400m run
...15 Ring Dips
...10 Back Squats (205/145#) from the floor
...Rest 1 minute
Post time.


For Time:
...100m Sandbag Carry (60/40#)
...100m Sled Drag (80/60#)
...100m Sled Drag (80/60#) Sandbag Carry (60/40#)
...50m Sandbag Carry (60/40#)
...50m Sled Push (100/80#)
...50m Sled Push (100/80#) Sandbag Carry (60/40#)
*Sandbag can be held any way you choose, but it must be held (can't be carried on the sled). Post time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 90 Seconds for 3 rounds:
...8/6 Calorie Bike SPRINT
...10 Unbroken T&G Power Snatch (60% of daily max)
*Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the rack.


Deadlift
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Thursday, March 16, 2017

2017-03-17 WOD


Make sure you are familiar with all the new standards for HSPU this year!


Superman Cycle Week 4

CrossFit Open WOD 17.4 / 16.4:
AMRAP in 13 minutes of:
...55 Deadlift (225/155#)
...55 Wall balls (20/14#)
...55 cal Row
...55 HSPU
Post total reps. Compare to 16.4 score from last year.


If you're doing your OPEN workout at Sigma, please reserve your heat here:
https://docs.google.com/forms/d/e/1FAIpQLSdltrBlKKUoLsgX6Dw2NSbG_zSgqZcBAlQ_I15yVA-eR-CcpQ/viewform

Wednesday, March 15, 2017

2017-03-16 WOD

Superman Cycle Week 4

"Kru-El" [RX]
5 Rounds:
...250/225m Row
...12 Deadlifts
...200m Run
...6 Squat Clean Thruster
...Rest 2 minutes
*Weight goes up each round:
Rd 1: 95/65#
Rd 2: 115/75#
Rd 3: 135/95#
Rd 4: 155/105#
Rd 5: 185/125#
HARD time cap of 30 minutes. The goal on this is to go HAF.


COMPETITORS

"Kru-El" [Comp]
5 Rounds:
...250/225m Row
...12 Deadlifts
...200m Run
...6 Squat Clean Thruster
...Rest 2 minutes
*Weight goes up each round:
Rd 1: 135/85#
Rd 2: 165/105#
Rd 3: 185/125#
Rd 4: 205/135#
Rd 5: 225/145#
HARD time cap of 30 minutes. The goal on this is to go HAF.


"Streaky"
3 Rounds:
...60 Double Unders
...15 Back Squats (225/155#)
Post time.


Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie AAB SPRINT
...10 unbroken HSPU
*Post total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the first part and then immediately do as many quality unbroken reps as possible (up to 10 per round).


Barbell Row
...3x4 build to a daily max
...2x4 (80% of daily max)
Post heaviest load.

Tuesday, March 14, 2017

2017-03-15 WOD



In case you haven't noticed, we've got CrossOver Bands all around our gym! Feel free to use them any time for additional warm up or recovery! Wish I would have been more consistent with these leading up to 17.3...



Superman Cycle Week 4

Agility Ladder Work
...Spend 10 minutes working on agility ladder drills


"Nova" [RX]
5 Rounds:
...6 Hang Power Clean (135/95#)
...5 Front Squats (135/95#)
...4 Jerks (135/95#)
...3 Ring Muscle Ups
RX+1 = 155/105#
Post time.


COMPETITORS

"Nova" [Comp]
5 Rounds:
...6 Hang Power Clean (185/125)
...5 Front Squats (185/125#)
...4 Jerks (185/125#)
...3 Ring Muscle Ups
RX+1 = 205/145#
Post time.


"Zatanna"
3 Rounds:
...10 Dumbbell Thruster (50/35#)
...25' Handstand Walk
...10/8 Calorie SkiErg
...25' Handstand Walk
Post time.


Strict Press
...3x4 build to a daily max
...2x4 (80% of daily max)
Post heaviest load.

Monday, March 13, 2017

2017-03-14 WOD


Here's Josh's last snatch at 245# before the time cap! Pretty epic!


Superman Cycle Week 4

"Assassin" [RX]
AMRAP in 7 Minutes:
...50 Abmat Sit-Ups
...30 Overhead Squats (95/65#)
...Max Push Press (95/65#) in remaining time
Rest until 10 minute mark, then:
...7 minutes to establish 3RM T&G Power Clean
Rest until 20 minute mark, then:
AMRAP in 7 Minutes:
...50 Wall Balls (20/14#)
...30 Burpees to 6"
...Max Toes to Bar in remaining time
Score is total combine reps for first/last workout, and heaviest weight lifted for power clean.


COMPETITORS

"Assassin" [Comp]
AMRAP in 7 Minutes:
...50 GHD Sit-Ups
...30 Overhead Squats (115/75#)
...Max HSPU in remaining time.
Rest until 10 minute mark, then:
...7 minutes to establish 3RM T&G Power Clean
Rest until 20 minute mark, then:
AMRAP in 7 Minutes:
...50 Wall Balls (30/20#)
...30 Burpees to 12"
...Max Toes to Bar in remaining time.
Score is total combine reps for first/last workout, and heaviest weight lifted for power clean.


NOT For Time:
...300' Rope Sled Pull (80/60#)
Maintain a good athletic stance and pull using the arms, lats, and core. Post whatever you want to WODTogether.


Sumo Deadlift
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Sunday, March 12, 2017

2017-03-13 WOD

Superman Cycle Week 4

"Asherman" [RX]
4 Rounds:
...500/450m Row
...30 Air Squats
...20 Push Ups
...10/8 Calorie Bike
...Rest 1 minute
Time cap of 24 minutes. Post time.


COMPETITORS

"Asherman" [Comp]
4 Rounds:
...500/450m Row
...30 Air Squats
...20 Push Ups
...10/8 Calorie Bike
...Rest 1 minute
Post time.


"Valdemar"
4 Rounds:
...11 Pull Ups
...11 Calorie SkiErg
...11 KB Swings (53/35#)
...Rest 1 minute
Post time.


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpees
...10 Unbroken Thrusters (50% of daily max)
*Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the rack.


Back Squat
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Thursday, March 09, 2017

2017-03-10 WOD



CrossFit OPEN 17.3
Prior to 8:00, complete:
3 rounds of:
...6 C2B Pull Ups
...6 Squat Snatch (95 / 65#)
Then, 3 rounds of:
...7 C2B Pull Ups
...5 Squat Snatch (135 / 95#)
**Prior to 12:00, 3 rounds of:*
...8 C2B Pull Ups
...4 Squat Snatch (185 / 135#)
**Prior to 16:00, 3 rounds of:*
...9 C2B Pull Ups
...3 Squat Snatch (225 / 155#)
**Prior to 20:00, 3 rounds of:*
...10 C2B Pull Ups
...2 Squat Snatch (245 / 175#)
Prior to 24:00, 3 rounds of:
...11 C2B Pull Ups
...1 Squat Snatch (265 / 185#)
*If all reps are completed, time cap extends by 4 minutes. Post rounds/reps or time to complete ALL reps.


***NOTE: If you expect to make it past the 12 minute time cap, please sign up for the LATER HEAT in your class hour (usually HH:19).
https://docs.google.com/forms/d/e/1FAIpQLSdltrBlKKUoLsgX6Dw2NSbG_zSgqZcBAlQ_I15yVA-eR-CcpQ/viewform

Wednesday, March 08, 2017

2017-03-09 WOD

Superman Cycle Week 3

Here are some shots of Justin and BMac getting some bar muscle ups and power CURLS last week during the OPEN! For 17.3, they've got Mat Fraser, Cole Sager, and Scott Panchik scheduled, do you think we'll see a heavy barbell this week?


Squat Clean Cycling Progression
...Build to a daily max squat clean
Then,
Every 2 minutes for 3 Rounds:
...200m Run
...10 Unbroken T&G Squat Clean (60% of daily max)
*Post heaviest load and total squat clean reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the hang or the rack.


Bench Press
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.


COMPETITORS

"Tellus"
10-20-30-40 reps for time of:
...Calorie Bike
...Push Press (115/75#)
...Toes to Bar
Post time.


"Sensor"
For Time:
3 Rounds:
...30 Calorie Row
...20 KB Swings (53/35#)
...10 HSPU
...5 Ring Muscle Ups
Post time.


Squat Clean Cycling Progression
...Build to a daily max squat clean
Then,
Every 90 Seconds for 3 Rounds:
...8/6 Calorie Row SPRINT
...10 Unbroken T&G Squat Clean (60% of daily max)
*Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the hang or the rack.


Bench Press
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Tuesday, March 07, 2017

2017-03-08 WOD

Work on your weaknesses! Two of them!


Superman Cycle Week 3

"Kryptonite"
EMOM for 20 Minutes:
...Odd: Green Kryptonite
...Even: Red Kryptonite
*Kryptonite = weakness of your choice. Post whatever you want to WODTogether!


COMPETITORS

"Kryptonite"
EMOM for 20 Minutes:
...Odd: Green Kryptonite
...Even: Red Kryptonite
*Kryptonite = weakness of your choice. Post whatever you want to WODTogether!


"Arion"
3 Rounds:
...21 Wall Balls (30/20#)
...15 Slam Balls (30/20#)
...9 D-Ball cleans (100/70#)
Post time.


Barbell Row
...3x6 build to a daily max
...2x6 (80% of daily max)
Post heaviest load.

Sunday, March 05, 2017

2017-03-06 WOD

One of the few to best Superman in combat. How will you do against "Atlas"?


Superman Cycle Week 3

"Atlas" [RX]
For time:
...800m Run
Then,
3 Rounds:
...45 Double Unders
...30 Abmat Sit Ups
...15 Power Cleans (135/95#)
Then,
...800m Run
Time cap of 27 minutes.


COMPETITORS

"Atlas" [Comp]
For time:
...800m Run
Then,
3 Rounds:
...60 Double Unders
...30 GHD Sit Ups
...15 Power Cleans (185/125#)
Then,
...800m Run
Post time.


"Daffy"
AMRAP in 8 Minutes:
...100m Farmer Carry (53/35#)
...10 Pistols (20/14#)
...1 Legless Rope Climb
Post time.


"Phoenix Rising"
...Assault Bike Tabata
...Rest 4 Minutes
...Max distance sled push in 4 minutes (100/80#)
Score is total reps from tabata PLUS sled distance, counted in 5m increments (25m = 5 reps, so down and back is 20 reps).


PICK ONE:
Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie SkiErg SPRINT
...10 unbroken HSPU
Post total HSPU reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round).

-OR-

Push Press
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Thursday, March 02, 2017

2017-03-03 WOD


Make sure you watch the standards video before doing this!


Superman Cycle Week 2

"CrossFit OPEN 17.2"
AMRAP in 12 minutes of:
2 rounds of:
...50' DBFR Walking Lunges (2x 50/35#)
...16 Toes to Bar
...8 Power Cleans (2x 50/35#)
2 rounds of:
...50' DBFR Walking Lunges (2x 50/35#)
...16 Bar Muscle Ups
...8 Power Cleans (2x 50/35#)
Alternating between toes to bar and bar muscle-ups every 2 rounds. Post rounds/reps.


If you are doing the OPEN at Sigma CrossFit, please sign up for your heat here!
https://docs.google.com/forms/d/e/1FAIpQLSdltrBlKKUoLsgX6Dw2NSbG_zSgqZcBAlQ_I15yVA-eR-CcpQ/viewform

Wednesday, March 01, 2017

2017-03-02 WOD

17.2

A post shared by @thedavecastro on


So here's Dave Castro's hint for 17.2. What do you think it could be?


Superman Cycle Week 2

"Amalak" [RX]
9-6-3 reps of:
...Squat Snatch (115/75#)
...Chest to Bar Pull Up
Rest 2 minutes, then 15-12-9 reps of:
...Thruster (115/75#)
...Ring Dip
Rest 2 minutes, then 21-15-9 reps of:
...Overhead Squat (115/75#)
...GHD Sit-Up
Time cap of 25 minutes. Post time.


COMPETITORS

"Amalak" [Comp]
9-6-3 reps of:
...Squat Snatch (135/95#)
...Ring Muscle Up
Rest 2 minutes, then 15-12-9 reps of:
...Thruster (135/95#)
...Chest to Bar Pull Up
Rest 2 minutes, then 21-15-9 reps of:
...Overhead Squat (135/95#)
...GHD Sit-Up
Post time.


Every 90 Seconds for 10 Rounds:
...1 Clean and Jerk at 80-100%
Post heaviest load.


Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8 Burpee to 6"
...10 unbroken HSPU
*Post total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the first part and then immediately do as many quality unbroken reps as possible (up to 10 per round).


Back Squat
...3x2 build to a daily max
...2x2 (80% of daily max)
Post heaviest load.