Wednesday, May 31, 2017

2017-06-01 WOD

Hulk Cycle Week 8

Sigma Strength Protocol: Bench Press
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


AMRAP in 20 minutes of:
...400m Run
...20 Abmat Sit Ups
...10 Overhead Squats (95/65#)
...Rest 90 seconds
Post rounds/reps.


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:

Sigma Strength Protocol: Bench Press
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


Speed Squat (E2MOM)
...7x4 (65%)
Post load.


Clean EMOM (Deload)
...5x1 at 75%
...3x3 clean pull 85-90%
Post load.


Dumbbell Work
5 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
*Try to go heavier than you did in W7.


AMRAP in 20 minutes of:
...400m Row
...20 GHDSU
...10 Overhead Squats (115/75#)
...Rest 90 seconds
Post rounds/reps.

Tuesday, May 30, 2017

2017-05-31 WOD

Hulk Cycle Week 8

12-9-6-3 reps for time of:
...Strict Pull Ups
...Power Cleans (145/100#)
...Front Squats (145/100#)
Post time.


Jerk EMOM (Deload)
...2x1 at 75%
...3x1 at 80%


COMPETITORS

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


Speed Deadlift (E2MOM)
...6x3 (57.5% + light band)
Move the bar explosively. Post load.


Jerk EMOM (Deload)
...2x1 at 75%
...3x1 at 80%


12-9-6-3 reps for time of:
...L-Sit Pull Ups
...Power Cleans (175/115#)
...Front Squats (175/115#)
Post time.


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

Monday, May 29, 2017

2017-05-30 WOD

Hulk Cycle Week 8

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


HS Walk skill work and progressions


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Strength Protocol: Sumo Deadlift
...3x5 (build to a daily max)
...2x5+ (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.


HS Walk skill work and progressions, then:
AMRAP in 5 minutes of:
...HS Walk (minimum 5' increments)
Post distance.


Main Site WOD
30-20-10 reps for time of:
...DB Thrusters 35#
...Toes to Bar
Post time.

Sunday, May 28, 2017

2017-05-29 Memorial Day HeroWOD

Tomorrow is Memorial Day and in Sigma CrossFit tradition (as well as many other CrossFit gyms across the country) we will be doing the HeroWOD in honor of "Murph"! As with all other HolidayWODs at Sigma, there will only be one class at 08:30am (there will be a staggered start for anyone doing it chipper-style), and the workout will be open to the general public! So feel free to invite your family and friends who want to get a workout in before you enjoy the rest of your holiday! As always, we can scale the workout down to make it appropriate for any fitness level! If you bought a Heroes Shirt, please wear it so we can get some good action pictures with them! You can still buy a Heroes Shirt if you visit www.sigmacrossfit.com and click on the "Store" tab!

Hulk Cycle Week 8

In honor of "Murph"
For time:
...1 mile Run
...100 Pull Ups
...200 Push Ups
...300 Air Squats
...1 mile Run
Partition the pull ups, push ups, and squats as needed. Start and finish with the run. If you have a weighted vest, wear it!

Thursday, May 25, 2017

2017-05-26 WOD


Did anybody watch this event during the 2016 Games? Looks like fun!


Hulk Cycle Week 7

CrossFit Games 2016 event "100%"
For time:
...40 Box Jump Overs (30/24"")
...20 D-ball over Shoulder (150/100#)
Post time.


Speed Squat (E2MOM)
...7x4 (65%)
Post load.


COMPETITORS

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


Speed Squat (E2MOM)
...7x4 (65%)
Post load.


Snatch EMOM:
...5x1 (85%)
...5x1 (90%)
...5x1 (95%)
...5x1, build to heavy single*
...3x3 snatch pulls at 100-110%
Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls. Post heaviest load.


4 rounds of:
...10 Weighted Back Extensions
...10 Strict Toes to Bar
...10 Bulgarian Split Squats
...10 Alternating DB Strict Press


CrossFit Games 2016 event "100%"
For time:
...40 Box Jump Overs (30/24"")
...20 D-ball over Shoulder (150/100#)
Post time.

Wednesday, May 24, 2017

2017-05-25 WOD


A couple squat clean PRs from the evening classes during last week's EMOM! Keep it up guys! Just keep showing up and we'll keep working on that technique! Great job, Paul, Denise, Jitender, and Kat!

And here are the WODs for tomorrow! Don't forget your shin guards (or just pull your knee sleeves down over your shins) if you're doing the rope climbs!


Hulk Cycle Week 7

For Time:
...12-9-6-3 Clean & Jerk (155/105#)
...4-3-2-1 Rope Climbs
Time cap of 15 minutes. Post time.


Dumbbell Work
5 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Try to use the same weight you did in W6.


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:


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


Speed Bench (E2MOM)
...7x3 (65%)
Move the bar explosively. Post load.


Dumbbell Work
5 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Try to use the same weight you did in W6.


For Time:
...12-9-6-3 Clean & Jerk (185/125#)
...4-3-2-1 Legless Rope Climbs
Time cap of 15 minutes. Post time.


For time:
...18-15-12-9 cal SkiErg
...6-5-4-3 Ring Muscle ups
Post time.

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!

Sunday, May 14, 2017

2017-05-15 WOD

Aftermath from the HSPU event at The Fittest Games last January... Who am I kidding, I look like that after almost every WOD... Regardless, we've got HSPU tomorrow!


Hulk Cycle Week 6

Back Squat for load:
...5-5-3-3-1-1-1-1-1 reps
Post 5RM, 3RM, and 1RM.


For time:
...800m Run
Then, 21-15-9 reps of:
...Toes to Bar
...HSPU
Then,
...800m Run
Post time.


COMPETITORS

Back Squat:
...Build to a heavy single
...2x3 @ 90% of heavy single
Post heaviest load.


Speed Deadlift (E2MOM)
...6x3 (52.5% + light band)
Move the bar explosively. Post load.


Dumbbell Work
4 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Try to go heavier than you did in W5.


Navy Boxing Pullup Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6) next time.


For time:
...800m Run
Then, 21-15-9 reps of:
...Toes to Bar
...HSPU
Then,
...800m Run
Post time.

Thursday, May 11, 2017

2017-05-12 WOD

Here's a good picture of Coach Ty killing a WOD with rope climbs!

Beware, Grant originally wanted to name the metcon for tomorrow "Ass Fire"... I remember that being an appropriate alternate name... Don't forget to look up your old scores so you know what to shoot for!

Hulk Cycle Week 5

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


"Steddy" [RX]
16 Rounds, working for 30 seconds, resting for 30 seconds:
...Odd: Front Rack In Place Lunge (95/65#)*
...Even: Deadlift (95/65#)
Step back for each rep of lunges. Post total reps for both movements.


COMPETITORS

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


Pause Front Squat
...3 sets x 4reps x 5sec (50%)
Post load.


Snatch EMOM:
...5x1 at 80%
...5x1 at 85%
...5x1 at 90%
...5x1, build to heavy single*
...3x3 snatch pull 95-100%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


"Steddy" [Comp]
16 Rounds, working for 30 seconds, resting for 30 seconds:
...Odd: Front Rack In Place Lunge (115/75#)*
...Even: Deadlift (115/75#)
Step back for each rep of lunges. Post total reps for both movements.


4 Rounds:
...50' Rope Sled Pull (120/80#)
...100m Farmer Carry (53/35#)
*Outside on concrete. Post time.

Wednesday, May 10, 2017

2017-05-11 WOD


With a little extra coaching, Kara not only figured out how to do chest to bar pull ups consistently, but was even able to string together a few of them for the first time tonight! GREAT JOB, Kara! Those looked AWESOME!

And here are tomorrow's WODs! If you plan on doing Murph with a weight vest this year, we highly suggest bringing it for tomorrow's WOD as well! Get used to it now, so it won't crush you on Memorial Day!

Hulk Cycle Week 5

Athlete's Choice:
...SSP: Back Squat 10+
...SSP: Barbell Row 8+
See below for details.


4 Rounds:
...400m Run
...50 Air Squats
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:


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


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


Clean EMOM:
...5x1 at 80%
...5x1 at 85%
...5x1 at 90%
...5x1, build to heavy single*
...3x3 clean pull 95-100%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


"Incredible" [Comp]
AMRAP in 8 Minutes:
...12 Kettlebell Swings (70/53#)
...12 Wall Balls (30/20#)
Post rounds/reps. Compare to 2016 Hulk Cycle Test/Retest Week


4 Rounds:
...400m Run
...50 Air Squats
Wear a 20/14# vest. Post time.

Tuesday, May 09, 2017

2017-05-10 WOD

What are some of the things you do for recovery? Normatec compression is one of those newer recovery techniques that seems to be picking up some momentum as more and more CrossFit Games athletes are use it and swear by it... Try it out at Elite Cryo in Frisco!


Hulk Cycle Week 5

Hollow/Superman Progression:
...Accumulate 1:30 in a hollow hold and a superman hold.
Post longest single hold for each.


Speed Bench (E2MOM)
...7x4 (60%)
Move the bar explosively. Post load.


AMRAP in 12 minutes of:
...21 Double Unders
...15 Wall Balls (20/14#)
...9 Chest To Bar
Post rounds/reps.


COMPETITORS

Hollow/Superman Progression:
...Accumulate 1:30 in a hollow hold and a superman hold.
Post longest single hold for each.


Speed Bench (E2MOM)
...7x4 (60%)
Move the bar explosively. Post load.


AMRAP in 12 minutes
...21 Double Unders
...15 Wall Balls (30/20#)
...9 Chest To Bar
Post rounds/reps.


Dumbbell Work
4 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Use the same weights you used in Week 3.


2014 Games "Midline March"-ish
3 rounds for time of:
...25 GHD Sit Ups
...2x25' HS walk
...2x25' Overhead Walking Lunge (120/80#)
Post time.

Monday, May 08, 2017

2017-05-09 WOD

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.


Speed Squat (E2MOM)
...6x3 (65%)
Post load.


In Honor of "Sham"
7 Rounds:
...11 Deadlifts (Bodyweight)
...100m Run
Post time.


COMPETITORS

Sigma Strength Protocol: Overhead Squat
...3x6 (build to a daily max)
...2x6+ (80% of daily max)
Post daily max and load/reps of +sets.


Speed Squat (E2MOM)
...6x3 (65%)
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).


In Honor of "Sham"
7 Rounds:
...11 Deadlifts (Bodyweight)
...100m Run
Post time.


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

Sunday, May 07, 2017

2017-05-08 WOD


Quite possibly the closest finish I've EVER seen in a CrossFit competition. If you don't want to watch the whole thing, you at least have to skip to the end (start at around 9:45 and watch from there). All of them were chasing Jason Khalipa's record of 5:04 (which is INSANE)...


Hulk Cycle Week 5

Athlete's Choice Strength:
...SSP: Front Squat 6+
...SSP: Strict Press 5+
...Jerk EMOM (78/83/88%)


"Jackie" [RX]
For time:
...1000m Row
...50 Thrusters (45/35#)
...30 Pull Ups
Post time.


COMPETITORS

Sigma Strength Protocol: Front Squat
...3x6 (build to a daily max)
...2x6+ (80% of daily max)
Post daily max and load/reps of +sets.


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


Jerk EMOM:
...5x1 at 80%
...5x1 at 85%
...5x1 at 90%
...5x1, build to heavy single*
...3x3 Jerk Dip Drives 95-100%
*Only build to a heavy single if the lifting feels good.


"Perfect Jackie" [Comp]
...1000m Row
...50 Thrusters (45/35#)
...30 Pull Ups
*Take Split Time!
...500m Row
...25 Thrusters (45/35#)
...15 Pull Ups
...250m Row
...15 Thrusters (45/35#)
...10 Pull Ups
Post time.

Thursday, May 04, 2017

2017-05-05 WOD

Hulk Cycle Week 4

Athletes Choice:
...SSP: Back Squat 2+
...SSP: Sumo Deadlift 3+
...SGSP: HSPU


In teams of 2:
40-30-20-10 reps for time of:
...Power Clean (155/105#)
...Wall Balls (30/20#)
...Push Jerk (155/105#)
No time cap. Post time.


COMPETITORS

Sigma Strength Protocol: Back 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
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Gymnastics Strength Progression: HSPU
Every 3 minutes for 5 rounds:
...10 Unbroken Strict HSPU
*If you hit 40 reps or more, add a 1" deficit.


HS Walk Practice
6 Rounds:
...Max effort freestanding HS hold
...Rest 30 seconds (between attempts)
Post total time after 6 rounds. If you can't do freestanding, 3 rounds held against a wall.


In teams of 2:
40-30-20-10 reps for time of:
...Power Clean (155/105#)
...Wall Balls (30/20#)
...Push Jerk (155/105#)
No time cap. Post time.

Wednesday, May 03, 2017

2017-05-04 WOD

16:30 class working hard on "Bruce Banner" earlier today! Great job everybody!


Hulk Cycle Week 4

For Time:
5 Rounds:
...20 Push Ups
...30 Air Squats
...Rest 1 minute.
Post time.


Navy Boxing Pullup Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6).


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:


Sigma Strength Protocol: Bench Press
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


Speed Deadlift (E2MOM)
...6x3 (50% + light band)
Move the bar explosively. Post load.


Navy Boxing Pull Up Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6).


For Time:
...10-20-30-20-10 Calorie Bike
... 2 - 4 - 6 - 4 - 2 Ring Muscle Up
... 2 - 4 - 6 - 4 - 2 D-Ball Ground to Shoulder (150/100#)
Post time.


For Time:
5 Rounds:
...20 Push Ups
...30 Air Squats
...Rest 1 minute.
*Wear a 20/14# Vest. Post time.

Tuesday, May 02, 2017

2017-05-03 WOD

Who was your favorite Bruce Banner actor on the big screen? My vote is for Ed Norton! Regardless, here's a workout for the Hulk's alter ego!


Hulk Cycle Week 4

Pause Front Squat
...3x5 for 5 seconds at the bottom (45%)
Post load.


"Bruce Banner" [RX]
For Time:
...50/40 Calorie Row
...40 Kettlebell Swings (53/35#)
...30 Burpee Box Jump Overs (24/20")
...20 Ring Dips
...10 Rope Climbs (12')
Time cap of 17 minutes. Post time. Compare to 2016-06-09.


COMPETITORS

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


Pause Front Squat
...3x5 for 5 seconds at the bottom (45%)
Post load.


C&J EMOM (Deload)
...5x1 at 75%
...3x3 clean pull 85%
-OR-
C&J EMOM:
...5x1 at 78%
...5x1 at 83%
...5x1 at 88%
...3x3 clean pull 90-95%
*If you're feeling good, you may add no more than 5 sets to build to a heavy single BEFORE the pulls. If you fail 3 times, move immediately to the pulls.


"Bruce Banner" [Comp]
For Time:
...50/40 SkiErg Calories
...40 Kettlebell Swings @70/53
...30 Burpee Box Jump Overs @30/24"
...20 Strict Ring Dips (muscle up height)
...10 Rope Climbs
Time cap of 17 minutes. Post time. Compare to 2016-06-09.


4 Rounds:
...50m Sled Drag (100/80#)
...50m Sled Push (100/80#)
...100m Sandbag Run (60/40#)
...Rest 3 minutes
*Wear a 20/14# vest. Use the same sled for the drag/push.

Monday, May 01, 2017

2017-05-02 WOD

When you're doing your Hollow and Superman Holds, make sure you're in a spot where you can see the clock to check your time! Try to beat your previous longest time, then do however many sets necessary to get to the accumulated target time. Look up your old score now so you know what to shoot for tomorrow! Remember, a stronger core will make ALL of your lifts stronger!


Hulk Cycle Week 4

Hollow/Superman Progression:
...Accumulate 1:20 in a hollow hold and a superman hold.
Post longest single hold for each.


Athletes Choice:
...SSP: Deadlift 3+
...SSP: Overhead Squat 2+
...SGSP: Muscle Up
See full descriptions below.


In teams of 2, AMRAP in 20 Minutes:
...20/15 calorie row/bike (alternating)
...25 Double Unders
...10 Toes to Bar
Teammates alternate complete rounds. Post rounds/reps.


COMPETITORS

Sigma Strength Protocol: Deadlift
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.

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


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).


Hollow/Superman Progression:
...Accumulate 1:20 in a hollow hold and a superman hold.
Post longest single hold for each.


In teams of 2, AMRAP in 20 Minutes:
...25/20 Calorie Bike (alternating)
...50 Double Unders
...10 Toes to Bar
Teammates alternate complete rounds. Post rounds/reps.