Sunday, January 20, 2019

Where's the WOD?

As of Monday, January 21st, 2019 we will be following CompTrain LIVE (instead of at a one week delay). So if you want to see what the workout is in advance so you know what equipment to bring (like your jump rope), or what shoes to wear (Nano vs Metcon), or because you like to cherry-pick your workouts, then there are TWO places that you can check!

1. If you're a Sigma CrossFit member, login to your WODTogether account to see all the workouts there!

2. If you're not a Sigma CrossFit member (yet) or are maybe just in town for a drop-in, then point your browser to CompTrain to see what the workouts are straight from the source! Keep in mind, CompTrain always has REST DAYS programmed for Thursdays, but we will always have our own workouts programmed on those days for anybody that doesn't follow CompTrain's recommended competitors' schedule.

2019-01-19 WOD

Competitors

From CompTrain (2019-01-12), copied here for convenience:

Clean and Jerk
For Time:
...10 Bar Muscle-ups + 5 Squat Clean and Jerks (70%)
...8 Bar Muscle-ups + 4 Squat Clean and Jerks (75%)
...6 Bar Muscle-ups + 3 Squat Clean and Jerks (80%)
...4 Bar Muscle-ups + 2 Squat Clean and Jerks (85%)
...2 Bar Muscle-ups + 1 Squat Clean and Jerks (90%)
Record time.



Conditioning (Team Version)
Teams of 3, 2 Rounds For Time (30 Minute Time Cap):
...30 Bar Facing Burpees
...30 Hang Squat Cleans (95/65#)
...30 Toes to Bar
...30 Thrusters (95/65#)
Then,
150/100 Calorie Assault Bike

Then, 2 Rounds:
...30 Bar Facing Burpees
...30 Hang Squat Cleans (115/80#)
...30 Toes to Bar
...30 Thrusters (115/80#)
Then,
150/100 Calorie Assault Bike

Then, 2 Rounds:
...30 Bar Facing Burpees
...30 Hang Squat Cleans (135/95#)
...30 Toes to Bar
...30 Thrusters (135/95#)
Record total time for everything!

Thursday, January 17, 2019

2019-01-18 WOD

Class

"Task Priority Fight Gone Bad"
3 Rounds:
...30 Wall Balls (20/14#)
...30 Box Jumps (24/20")
...30 Sumo Deadlift High Pulls (75/55#)
...30 Shoulder to Overhead (75/55#)
...30/21 Calorie Row
...Rest 2 minutes
Record time.



Competitors

From CompTrain (2019-01-11), copied here for convenience:

"Task Priority Fight Gone Bad"
3 Rounds:
...30 Wall Balls (20/14#)
...30 Box Jumps (24/20")
...30 Sumo Deadlift High Pulls (75/55#)
...30 Shoulder to Overhead (75/55#)
...30/21 Calorie Row
...Rest 2 minutes
Record time.



Midline
20 Minute Recovery Effort (Choice of Bike, Row, Ski, or Run)
...On the 5:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
...On the 10:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
...On the 15:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
...On the 20:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
Record load and L-sit times.

Wednesday, January 16, 2019

2019-01-17 WOD

Class

"Layaway"
AMRAP 15:
...30 AbMat Sit-ups
...200m Run
...10 Alternating Dumbbell Snatches (70/50#)
Record rounds/reps.



Supersets
...3x10 Alternating DB Bench Press
...3x10 Single Arm DB Row
Building in weight. Record heaviest load.



Competitors

From CompTrain (2019-01-10), copied here for convenience:

Rest Day

Tuesday, January 15, 2019

2019-01-16 WOD

Class

Every 90 seconds for 7 rounds:
...1 Pause Front Squat (3 seconds in bottom)
...1 Regular Front Squat
Record heaviest load.



"Satan's Whiskers"
3 Rounds:
...10 Chest to Bar Pull-ups
...10 Front Squats (165/110#)
...10 Barbell Facing Burpees
Record time.



Competitors

From CompTrain (2019-01-09), copied here for convenience:

Skills
Max Ring Muscle-Ups



Every 90 seconds for 7 rounds:
...1 Pause Front Squat (3 seconds in bottom)
...1 Regular Front Squat
Record heaviest load.



"Satan's Whiskers"
3 Rounds:
...10 Chest to Bar Pull-ups
...10 Front Squats (165/110#)
...10 Barbell Facing Burpees
Record time.



Gymnastic Skills
AMRAP 10:
...2 Rounds of "Strict Cindy"
...50' Handstand Walk
Record rounds/reps.

Monday, January 14, 2019

2019-01-15 WOD

Class

Kipping Handstand Pushups
Every 2 minutes for 5 Rounds:
...40% of Max Kipping Handstand Push-ups
...50' Front Rack DB Walking Lunge (increase weight every round)
Record total reps of HSPU and heaviest load for DBWL.



Midline
4 Rounds, Every 2 Minutes:
...15 GHD Sit-Ups
...Time Remaining: Max D-Ball Hold (100/70#)
*No Rest Between Rounds. 8 Minute Running Clock.



Competitors

From CompTrain (2019-01-08), copied here for convenience:

Kipping Handstand Pushups
Every 2 minutes for 5 Rounds:
...40% of Max Kipping Handstand Push-ups
...50' Front Rack DB Walking Lunge (increase weight every round)
Record total reps of HSPU and heaviest load for DBWL.



"Fuller Circle"
For Time:
...75/50 Calorie Assault Bike
...125 Double-Unders
...2000 Meter Row
...150 Double-Unders
...75/50 Calorie Assault Bike
Record time.



Midline
4 Rounds, Every 2 Minutes:
...15 GHD Sit-Ups
...Time Remaining: Max D-Ball Hold (100/70#)
*No Rest Between Rounds. 8 Minute Running Clock.

Sunday, January 13, 2019

2019-01-14 WOD


A classic HeroWOD to kick off the new CompTrain cycle! Here's Bergeron's description of what to expect:
New training cycle starts today: "Racehorse." 10 weeks. If you've ever watched a racehorse train or compete, you might have noticed they often wear blinkers, a piece of equipment that prevent the horse seeing to the rear and to the side. Blinkers keep racehorses focused on what is in front, encouraging them to pay attention to the race rather than other distractions. If there is ever a time of the year to put on the blinkers, it's now—specific 2019 Open training starts today. During this cycle, our primary focus will be dialing in movements that will be tested in the Open. Through study of past competitions, we can intelligently plan our final weeks of training to maximize our performance when the Open arrives.

Class

EMOM for 10 rounds:
...Snatch Deadlift + Floating Snatch (Pause in Start + Catch)
Record load.



In Honor of "DT"
5 Rounds:
...12 Deadlift (155/105#)
...9 Hang Power Clean (155/105#)
...6 Push Jerk (155/105#)
Time cap of 15 minutes. Compare to 2018-03-28.



Competitors

From CompTrain (2019-01-07), copied here for convenience:

Snatch Primer
8 Sets:
...Power Snatch + Snatch Balance + High Hang Pause Snatch
Loading: 50-53-56-59-62-65-65-65%



Snatch
EMOM for 10 rounds:
...Snatch Deadlift + Floating Snatch (Pause in Start + Catch)



In Honor of "DT"
5 Rounds:
...12 Deadlift (155/105#)
...9 Hang Power Clean (155/105#)
...6 Push Jerk (155/105#)
Time cap of 15 minutes.



Stamina Builder
1-2-3-4-5-6-7-8-9-10:
...Burpee Box Jump Overs
...Toes to Bar
Record time.