Thursday, May 24, 2018

2018-05-25 WOD

Don't forget your shin protection for the rope climbs tomorrow! Competitors, you've got PARALLETTE handstand push ups! Speaking of which, any old-school Sigma athletes remember when we had Graham Holmberg over and he demonstrated FREESTANDING parallette HSPUs?! That was epic... Here's a snapshot from that day! And the gym was so small back then!



Hulk Cycle Week 8

% Back Squat
...5x5 at 90% of 5RM
Record load.



For time:
...18-16-12 HSPU
...3-2-1 Rope Climb (15')
Record time.



COMPETITORS

% Back Squat
...5x5 at 90% of 5RM
Record load.



For time:
...12-9-6 Paralette HSPU
...3-2-1 Rope Climb (15')
Record time.



Strongman
Every 3 Min for 4 Rounds:
...2x25m Sandbag Front Rack Carry (60/40#) + Sled Drag (135/95# total on small sled)
...7 Double Kettlebell Russian Swings (2x53/35#)



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Murph class reservations




Hey everyone!

For anybody doing "Murph" with us this year on Memorial Day, please reserve your class/heat here!
https://docs.google.com/forms/d/e/1FAIpQLSd_HM-wEbKY5HR3Y5s-LPqfkTAJ_tqNdnYfbcue8KfPY6m9-Q/viewform?usp=sf_link

Wednesday, May 23, 2018

2018-05-24 WOD

Hulk Cycle Week 8

For time:
...21 Hang Clean & Jerk (135/95#)
...21 Toes to Bar
...15 Hang Squat Clean & Jerk
...15 Toes to Bar
...9 Thrusters
...9 Toes to Bar
Record time.



Bodybuilding, Lower Body Focus
4 Sets
...10 Back Rack Lunges Right Leg
...10 Back Rack Lunges Left Leg
...30s Wall Sit
...90s Rest



COMPETITORS

[RECOVERY DAY]
Aerobic Capacity
6 Rounds:
...30 Sec Bike (Hard)
...60 Sec Bike (Easy)
...30 Sec Bike (Moderate)
...60 Sec Bike (Easy)
...30 Sec Bike (Hard)
...Rest 90 Seconds
Easy = 60% Effort
Moderate = 75% Effort
Hard = 90% Effort



[RECOVERY DAY]
3RM Front Squat #2
...4x3 (90% of 3RM)
Record load.

Tuesday, May 22, 2018

2018-05-23 WOD


We've got a simplified version of Regionals Event #3 tomorrow! No obstacles on the HSW! But since we've simplified the HSW, we're adding an extra one in there (at Regionals, after the 54 pistols, they would cross the finish line). If you wanna Rx+1 it, feel free to make your own obstacles (like the Regionals version), just make sure you know how to bail without getting hurt if you're on top of some steps or a ramp!



Hulk Cycle Week 8

CrossFit 2018 Regionals Event #3-ish
3 Rounds:
...9 Ring Muscle Ups
...25' Handstand Walk
...36/45/54 Pistol Squats
...25' Handstand Walk
Time cap of 13 minutes. Record time.



NOT For Time at 90% effort:
...1600m Recovery Run
Wear a 20/14# vest if you have it. Find a comfortable pace you can maintain for the entire run.



COMPETITORS

CrossFit 2018 Regionals Event #3-ish
3 Rounds:
...9 Ring Muscle Ups
...25' Handstand Walk
...36/45/54 Pistol Squats
...25' Handstand Walk
Time cap of 13 minutes. Record time.



Strongman
In teams of 2, 3 Rounds EACH:
...20/15 Cal Row while Partner holds 2x53/35# Kettlebell Overhead
...10 D-Ball Cleans (100/70#) while partner holds 2x53/35# kettlebell in farmers carry.
Both partners complete the row, then the D-Ball. You can only work while your partner is holding the KB.



Power Clean
...EMOM8 (82.5% of 1RM PC)
Clean Pull
...4x6 (90% of 1RM Clean)
Record load.



NOT For Time at 90% effort:
...1600m Recovery Run
Wear a 20/14# vest if you have it. Find a comfortable pace you can maintain for the entire run.



Bodybuilding, Total Body Focus
5 Sets
...5 Barbell Row
...15 Barbell Shrug
...Rest 90-120s

3 Sets
...10 Chin Up
...10 Plank Plate Shuffle
...Rest 30s
...3 3-Postion Snatch Grip Deadlift @80% 1RM Snatch
...5 GHD Back Extension
...Rest 60s

Monday, May 21, 2018

2018-05-22 WOD

Hulk Cycle Week 8

In Teams of 2, 10 Rounds EACH:
...15/12 Calorie Bike/Row
...10-9-8-7-6-5-4-3-2-1 Overhead Squat (115/75#)
Both partners may work at the same time. Alternate bike/row each complete round. Record time.



COMPETITORS

Power Snatch
...EMOM8 (82.5% of 1RM)
Record load.



Snatch Push Press
...5RM, 2x5 (90% of 5RM)
Record load.



In Teams of 2, 10 Rounds EACH:
...15/12 Calorie Bike/Row
...10-9-8-7-6-5-4-3-2-1 Overhead Squat (135/95#)
Both partners may work at the same time. Alternate bike/row each complete round. Record time.



Strongman
In teams of 2, 4 Rounds EACH:
...50' Sandbag Carry (150/100#)
...50' Sprint
...50' Sandbag Carry (100/70#)
...50' Sprint
...50' Seated Rope Sled Pull (255/180#)
Start with the rope coiled on the sled. Carry both sandbags (one at a time) 50' and sprint back. Extend the rope towards the sandbags and use them to anchor your feet for the rope sled pull. Your partner may help situate the bags for you, but nothing else. Record time.



Bench Press
...1x5 60%
...1x3 70%
...1x3 80%
...1x3 85%
...1x3 90%
...1x3 92.5%
Record load.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, May 20, 2018

2018-05-21 WOD


Here's a classic CrossFit benchmark for tomorrow to help you get ready for "Murph" on Memorial Day! Check out this old school video of Pat Barber doing "Barbara" from 2011! He used a rolled up towel in place of an Abmat (we used rolled up yoga mats when I started teaching CrossFit at Anytime Fitness 7 years ago). And check out his transition from the pull ups to the push ups in the first round! And before CrossFit had its own shoe, everyone wore Converse back in the day!



Hulk Cycle Week 8

"Barbara"
5 rounds, each for time of:
....Pull ups, 20 reps
....Push ups, 30 reps
....Sit ups, 40 reps
....Air squats, 50 reps
Rest three minutes between each round. Time cap of 40 minutes. Post total time (including rest) & individual round times in the comments. Compare time to 2014-09-12 and 2014-04-08!



COMPETITORS

"Barbara"
5 rounds, each for time of:
....Pull ups, 20 reps
....Push ups, 30 reps
....Sit ups, 40 reps
....Air squats, 50 reps
Rest three minutes between each round. Time cap of 40 minutes. Post total time (including rest) & individual round times in the comments.



5RM Back Squat #2
...5RM
...2x5 (90% of 5RM)
Record heaviest load.



Bodybuilding, Upper Body Focus
4 Sets
...12 DB Bench Press
...ME L Hang
...Rest 2 min

3 Sets
...3 Tempo Hand Stand Push Up (3013)
...50m 90 Degree Bottom Up KB Carry
...30s Hollow Hold
...Rest 1 min



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)



3 Rounds, with a 20/14# vest:
...800m Run
...Rest 2 min
Record time.

Thursday, May 17, 2018

2018-05-18 WOD

Hulk Cycle Week 7

With a partner, 3 RFT:
...1200m Row
...115 Air Squats
...35 HSPU
Time cap of 30 minutes. Record time.



COMPETITORS

% Back Squat
...5x5 at 90% of 5RM
Record load.



With a partner and wearing 20/14# vests, 3 RFT:
...1200m Row
...115 Air Squats
...35 HSPU
Time cap of 30 minutes. Record time.



Bodybuilding, Upper Body Focus
4 sets
...3 Tempo DB Strict Press (1230)
...20 Second Weighted* Hollow Body Hold
...Rest 2 min
*DB or slam ball in hands

4 sets
...6 Half Kneeling DB Curl to Press Right
...6 Half Kneeling DB Curl to Press Left
...10 Strict Ring Dip
...Rest 1 min



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)