halloween

Workout Of The Day – 31 October 2014

Photo: CrossFit Impulse

Happy Halloween! Be sure to wear your best costume!

Warm-up
Coach’s Choice

Metcon (Happy Halloween!)
AMRAP 20
31 Box Jumps (30/24) (24/20)
31 Chest-to-Bar Pull-Ups (Pull-ups) (RR)
31 Kettlebell Swings (32/24) (24/16)
31 FR Step Out Lunge (95/65) (75/55)
31 Toes-to-bar (knee tucks) (sit-ups)
31 Push Press (95/65) (75/55)
31 Supermans
31 Wallballs (20/14) (14/10)
31 Burpees
31 Calorie Row
*Coaches, you’ll have time to give thorough instruction of the movements.

Mobility
Foam Roll Lats/T-Spine/Calf Muscles
Lax Ball Chest/Scaps/a Shoulders
Pigeon Stretch

Competitors’ Accessory

Front Squat
10×3 (across)


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luke

Workout Of The Day – 30 October 2014

Photo: Luke Lewis

Erin Marzluf, Luke Lewis and Robin McNamara after completing their Rock n Roll Half Marathon in Vancouver, BC. Great work!

GLOWOD 6pm tonight! Potluck to follow at 7pm.

Warm-up
Coach’s Choice

Strength/Skill
Romanian Deadlifts (Hook Grip)
4×6 (climbing: new movement for most – climb slowly)
*Couch Stretch – 20 seconds/side after each set
*These are very similar to Good Mornings as far as back/hip position are concerned. Create a big crease in the Hip, keeping the Hamstrings very tight throughout. Weights DO NOT touch the ground at the bottom of each rep – take the bar to mid-shin. Shoulders/Lats should be retracted and locked.

Metcon
“Christine”
3 rounds:
500m Row
12 Deadlifts (bodyweight) (Scaled is 75% BW or less – ask your coach!)
21 Box Jumps (24/20) (20/16)
*RX / SC in Wodify

Mobility
Banded Hamstring
Couch Stretch
Banded Hip Extension (rig)
Foam Roll Calves


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cfphiking

Workout Of The Day – 29 October 2014

Photo: J. Bird

This years Sunrise Hike Crew to Cadillac Mountain.

Warm-up
500m Run
2 Rds:
3 Wall Climbs
3 Skin the Cats (Bridge-ups/Table-tops)
1 Rope Climb

Strength/Skill
Snatch Grip Push Press from behind the neck – quickly work up to a heavy single
Snatch Grip Push Jerk from behind the neck – quickly work up to a heavy single

Metcon
15 Power Snatches (95/65) (75/55)
100 Double Unders (200 Singles)
12 Power Snatches (115/80) (85/65)
100 Double Unders (200 Singles)
9 Power Snatches (135/95) (95/65)
100 Double Unders (200 Singles)
6 Power Snatches (155/105) (115/80)
*RX+ / RX / SC in Wodify

Mobility
OH Banded Distraction
Triple Bully (rig)
Pigeon Stretch
Calf Smash

Competitors’ Accessory
1. Front Squats
    8×4 (across)
2. Snatch Balance – heavy single
    High Hang Squat Snatch – heavy single


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amclass

Workout Of The Day – 28 October 2014

Photo: Josh Cannon
Today is Goat Day! “Goat”- CrossFit lingo for our weakness(es). This is your time to become more fit at movements you struggle with. The goal for today is…PROGRESS. Any type, any measure, just progress. Your coaches will have excellent suggestions, but here are just a few:

Overhead/Pressing: Handstand Walk, Wall Runs, Handstand Hold, Strict Press, Push Press, Push Jerk, etc.
Pulling: Chest-to-Bar Pull-ups, Pull-ups, Static Holds (Chin or Pull-up grip), Pendlay Rows (supinated grip), Rope Climbs (work on the clamp with your feet!), Halfway-up Rope Climbs (if you’re conquering your fear of heights!)
Core Development: Toes-to-Bar, Knees-to-Elbows, KB Sit-ups (feet anchored in Dumbells), GHD Sit-ups (only if you’ve done them before and find them a weakness), etc.
Agility: Box Jumps, HIGH Box Jumps, Double Unders (or attempts!), etc.

Warm-up
Coach’s Choice

Strength/Skill
EMOM x 20
Even: Goat 1
Odd: Goat 2
*Work no more than 45 seconds for each minute. Ask coaches for suggestions – here are a few guidelines:
1. Holds: 45 seconds total (if you need to break it up, that’s fine, but hold for as long as possible)
2. Rope Climbs: 1-3/minute
3. Gymnastic reps: 2-10/minute
4. Barbell reps: 2-5/minute

Cool Down
Row 750m (NOT for time)

Mobility
Couch Stretch
Upward-Facing Dog
Downward-Facing Dog
Spiderman Stretch (5 second holds/side)
OH Banded Distraction

Competitors’ Accessory

5 SLOW rounds of:
3 Strict HSPU
6 Strict TTB
12 Air Squats
18 Calorie Row
*focus on perfect positions


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glowod

Workout Of The Day – 27 October 2014

Warm-up
500m Run
Spider-Man
20 Partner Wall Balls
20 Jumping Squats
20 Pass Throughs
200m Run
OH Mobility: Anchored T-Spine – 2 min. total (20 seconds on/10 seconds off)
Oly Wall Squat – 1 min. total

Strength/Skill
Close Grip Overhead Squat
4×3 (climbing: 60-70% of 1RM)
*The purpose of a closer grip is two-fold: 1) to establish a more vertical torso in the bottom of the squat 2) to increase range of motion in the shoulders. We need to endure a certain level of discomfort to get comfortable in the proper position.
*Many of you will stick with your normal
OHS grip, due to tightness in your shoulders, which is fine – stick with the same rep scheme.

Metcon
3 Rounds:
500m Run
20 Burpee Pull-ups (20 Burpees + 20 RR)
10 Front Squats (135/95) (95/65)
*RX/SC in Wodify

Mobility
Banded Hamstring/Adductor Stretch
Couch Stretch
Foam Roll Lats

Competitors’ Accessory

3k Row for time

-Rest 5 minutes-

5×2 Strict Muscle-ups
*If you’re good at Strict, hold a Med Ball between your feet (14/10).
*If you don’t have strict, work on the progression:

http://outlawcrossfit.com/2014/01/15/muscle-up-education-series/


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photo (41)

Workout Of The Day – 26 October 2014

Warm-up

(partner up)
500m Run
30 Wall Balls
10 Tire Flips
30 Med Ball Sit-ups
250m Row

Strength/Skill
Deadlift
Build to a Heavy 3 rep
Build to a Heavy 10 rep

Metcon
AMRAP 5
5 Deadlifts (185/135) (135/95)
10 Wall Balls (20/14) (14/10)

Mobility
Pigeon Stretch
Cossack Squat Hold (5 seconds/side for 1 minute)
Foam Roll Quads/Hamstrings


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photo (40)

Workout Of The Day – 25 October 2014

To our CFP Athletes! From here on out we will be performing STRICT [gymnastic] movements before transitioning into kipping. The reason for this is simple: Your safety and your muscular development. If we kip a movement because we cannot perform it strictly, we then sacrifice function (being able to pull ourselves up to the bar safely) for speed (being able to finish the workout as quickly as possible). So, if you don’t have a strict Pull-up but can kip – work on strict Pull-ups. The same goes for Handstand Push-ups, Muscle-ups, and Ring Dips. We’ve begun a “progression” list on our CFP site ‘Resources’ link. By doing this, we are looking out for you, your bodies (shoulders, especially!), and your development. We want you to be the best that you can be – this will surely help!

Thanks,

Your Coaches

Warm-up
Coach’s Choice

Metcon
Teams of 3

AMRAP 20
one-armed DB or KB Snatches (one-armed KB Swing)
15 Calorie Row

*Guys: 40-70#
*Gals: 20-50#
*Athlete 1 starts DB Snatches. When completed, advance to the rower. Once Athlete 1 advances to the Rower, Athlete 2 can start Snatches/Swings. Continue pattern for Athlete 3.

*RX – 1-armed Snatch
SC – 1-armed Swing
*Score is total Calories on the rower.

Mobility
OH Banded Distraction (Shoulders)
Foam Roll Lats/Hamstrings
Banded Hamstring Stretch

Competitors’ Accessory
NOT for time:
5 Weighted Muscle ups
10 Strict Muscle ups
15 Kipping Muscle ups
*If you can’t do weighted or strict, perform 5×7 False Grip Pulls to mid-chest with 90 seconds rest between sets.


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photo (39)

Workout Of The Day – 24 October 2014

Roman on a sprints day.

Warm-up
500m Run
2 Rds:
10 Pass Throughs
10 OHS (facing the wall, as close as possible without touching – 5 seconds down/5 seconds up)
10 Dislocates
10 Burpee Squat Jumps
OH Mobility: Get the racks out and accumulate 90 seconds of Sink Mobilization (:15/time). 
                     Coaches, work some Hip Circles/Single Leg Flexion.
 
Strength/Skill
Snatch Balance
4×2 (climbing: feel it out and go for a heavy double on the last set)
*Perform this with NO initial Dip (as in a Jerk) – There should be no upward movement on the bar. The goal is to quickly drop underneath with a bone-on-bone lockout. Establish complete balance in the bottom before standing it up. 
 
Metcon
3 rounds: 
400 Meter Run 
30 Box Jumps (24/20) (20/16)
20 Push Presses (115/80) (95/65)
 
Mobility
Oly Wall Squat
Couch Stretch
Lateral Opener
3-Position Shoulder Stretch (against wall)
 
Competitors’ Accessory
 1. Jerk Complex
    Push Jerk from back rack + Split Jerk from front rack – work up to a heavy single
 
 2. Back Squat
    10×3 (across)

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photo (38)

Workout Of The Day – 23 October 2014

Lynn on the rower!

Warm-up
Coach’s Choice
 
Strength/Skill
Sumo Deadlift
4×4 (75-80% of 1RM)
*16ft Handstand Walk (16 Wallruns) (15 second holds) after each set of Sumo DL’s
 
Metcon
Teams of 2 (Coaches pick teams!)
2 rounds:
2:00 Air Squats
 *One Partner holds the bottom of a squat
2:00 Deadlifts (185/135) (135/95)
 *One Partner holds a second BB in the hang position
2:00 Hand Release Pushups (Pushups)
 *One Partner does plank hold
2:00 Toes to Bar (knee tucks)
 *One Partner hangs from pull-up bar
 
Score is Max Reps.
*A partner must be in the static hold for the other to accumulate reps.
*Post buddies and scores to Wodify. There is only an RX/Scaled for today’s WOD – be sure to enter correctly.
 
Mobility
Couch Stretch
Banded Hamstring Stretch
OH Distraction (for Lats)

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photo (37)

Workout Of The Day – 22 October 2014

Kristen and crew at the 4:30PM.

Warm-up
500m Row
10 Bridge-ups/Table-tops
5 Skin the cats
10 Burpee Squat Jumps
5 Scap Retractions (hanging from rig)
250m Row
Mobility Super Front Rack (Accumulate 1 minute)

Strength/Skill
Power Clean
1RM
 
Metcon
EMOM x 10
2 Power Cleans (70% of 1RM) + 5 Burpees over the Bar
*Feet must land at the same time on the Burpee.
*If less than 3 months into Cleans, take it from the Hang (halfway up Quads).
 
Mobility
Single Leg Flexion
Bilateral Shoulder Flexion (w/PVC pipe – forehead to box/bench)
Barbell Shoulder Smash
 

Competitors’ Accessory

 
1. Back Squats
    8×4 (across)

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