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Workout Of The Day – 27 April 2015

Warm-up
Coach’s Choice

Metcon
“Marathon Monday”
2 Rounds for Time:
400 Meter Run
26 Hand Release Push Ups
400 Meter Run
26 Kettlebell Swings (24/16) (16/12)
400 Meter Run
26 Sit Ups
400 Meter Run
26 Supermans
400 Meter Run
26 Double Unders (52 Singles)
400 Meter Run
26 Box Jumps (24/20) (20/16)
*Scaling option – 1 Round

Mobility
Lateral Opener
Calf Smash
Bilateral Internal Rotation (w/a partner)


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Workout Of The Day – 26 April 2015

Warm-up
Coach’s Choice

Strength
Build to a heavy set of 5 Deadlifts

“Burner”
20 Box Jumps (24/20) (20/16)
200 Meter Sled Push (45/0)
20 Box Jumps (24/20) (20/16)

Mobility
Posterior Chain Floss
Banded Hamstring Stretch
Couch Stretch


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Workout Of The Day – 25 April 2015

Warm-up
Coach’s Choice

Metcon
“Scenario”
5 Rounds for Time
10 Handstand Push-Ups (20 Wall Runs) (3 Wall Climbs)
10 Ring Dips (Bench/Box Dips)
10 Push-Ups
200 Meter Run

Mobility
OH Banded Distraction
Lateral Opener
Super Front Rack
Calf Smash


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Workout Of The Day – 24 April 2015

Warm-up
Coach’s Choice

Metcon
“Isabel”
For Time:
30 Snatches (135/95) (95/65) (75/55)*
*SC – Hang Power Snatch
*Power Snatches will be much more efficient – Squat Snatch only if you must.

Midline Cashout (NOT for time)
10 Turkish Get-Ups (16/12) (12/8) – 5 in a row/side
30 second Hollow Rock Hold
30 Supermans
10 TGU
30 Flutter Kicks
30 Russian Twists (25/15/10)
10 TGU

Mobility
Upward-Facing Dog
OH Banded Distraction
Triple Bully (thick green band)
Banded Hip Extension

Competitor Accessory
OHS
2×10 (Climbing)


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Workout Of The Day – 23 April 2015

Hi CFP!

Coach Josh here again, this time with a word on the programming. As many of you have noticed, [about 3 weeks ago] I took out the Strength/Skill portion of each day’s workout. I’ve had the chance in some classes to explain the reasoning behind this, but wanted to put it out there so that all of you understand.

For the rest of the notes click on the link below…

http://crossfitprovidence.com/2015/04/22/cfp-programming/

Buddy Day is today – invite a friend for a free, fun workout!

Warm-up
Coaches Choice

Metcon
“Hot Diddle Dunkel”
4 Rounds for Time
400 Meter Run
50 Air Squats*
*Scaling option of 25 Squats / Round

Gymnastic Cashout (NOT for time, but start as a group)
2 Rounds:
50′ Handstand Walk (50 Wall Runs) (Accumulate 40 seconds in a Handstand Hold) (1:00 in a Push-up Plank Hold)
Accumumlate 30 seconds in the top of a pull-up (chin OVER bar) or 30 seconds at the top of a Ring Row
5 High Box Jumps (40/30) (30/24) (24/20)
15 Strict Toes to Bar (Knee Tucks)

Mobility
Couch Stretch!
Calf Smash
OH Banded Distraction


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CFP PROGRAMMING

Hi CFP!

Coach Josh here again, this time with a word on the programming. As many of you have noticed, [about 3 weeks ago] I took out the Strength/Skill portion of each day’s workout. I’ve had the chance in some classes to explain the reasoning behind this, but wanted to put it out there so that all of you understand.

From my time at CrossFit New England, learning from the coaches (and particularly the owner, Ben Bergeron) and gaining a good understanding of their community/culture, I’ve had a good opportunity to see what works and what doesn’t. As far as programming goes, the world of CrossFit has become strength- biased. This is due to the rapidly-growing SPORT of CrossFit, which must be clearly distinguished from the FITNESS regimen that is CrossFit. If you look at CrossFit.com and the workouts posted on a daily basis, you’ll notice that Greg Glassman (Founder of CF and progammer of the daily WOD) posts either a Strength/Skill component or a Metabolic Conditioning (Metcon) component. He does not post both. Why not, you ask? Don’t CrossFitters need Strength + a Metcon everyday? Definitely, if you’re planning to compete in the Sport of CrossFit (locally, regionally, etc.). Otherwise, if you simply desire a greater level of fitness – to feel good, look good, and have a better quality of life – then just one (Strength or Metcon) will do the trick. Here’s the caveat – you must go all out! You must mentally “dial in” to the respective portion for the day, be it the Strength or the Metcon.

From a coaching perspective, this format allows us to more thoroughly instruct each movement (especially those involving a barbell). We don’t want to skip over anything; we are striving for excellence in instruction, which will result in safe, efficient, and excellent movement patterns from all of you! The class format is also more open, so that you have time to ask questions, to better warm up, and to interact with each other while doing so. So if the class doesn’t start right on the minute, but people are chatting away, we don’t have to rush – we want community, we want laughs, we want to cut up – that’s a huge part of why we continue doing CrossFit.

As for the pyramid above, it illustrates the methodology behind CrossFit programming. As we all know, Nutrition is king, but what may surprise many of you is that Strength (weightlifting) is the second-least important tier of the pyramid. The first tier, as far as physical output goes, is Metabolic Conditioning. Performing Constantly-Varied, Functional Movements at a High Intensity through short, medium, and long distances and time domains will get you the BASE that you need to excel in Weightlifting. If you have a weak Metcon foundation, everything else will suffer…until you build your engine. Oh, but we skipped one tier – Gymnastics – the ability to control your body in space. Why is Gymnastics more important than Strength? If you can’t functionally move without a weighted load on your body, then you shouldn’t even try to functionally move with a weighted load on your body. The reason you’ve seen Midline and Gymnastic cashouts is simple: to build your core while NOT under load, in order to prepare you when are under one. So, don’t take these lightly and don’t skip them – they are helping you to achieve your goal, whether you realize it or not.

This is going to be a paradigm shift for most of us, I get that. As a gym, we are fairly strong, which is a good thing. However, we need to start crushing Metcons (barring the correct form is there) if we want to excel in our fitness levels. It is my contention that those who think or say things like, “My body hasn’t changed since I started CrossFit”, or “I’m just getting bulky”, or “I’ve reached a plateau” are either failing at Nutrition and/or their Metcons. If you don’t run and row short, medium, and long distances, you will plateau. This pyramid tells us that we must embrace the “suck” of the Metcon if we want to progress in our overall fitness. This does not mean that we won’t have Strength components to the WOD. Many Metcons have a heavy movement in them; also, most Wednesdays will be “Weightlifting Wednesday”, where we’ll have sufficient time to instruct [complex] barbell movements and also time for you to truly practice them. If you’re itching for more Strength, ask one of us coaches if you’re ready for the Competitor Accessory work. You wouldn’t need to complete all of the work on a given day, but maybe just the Strength portion. You could do that before or after class, depending class schedule and available space.

The bottom line is this: You will be able CrossFit for a longer amount of time if you can adopt the mindset of “less is more”. If you’re competing, then you can/should push the volume. If not, there is no need. We view fitness as a “long, slow trajectory to a distant horizon” – this takes time, and there is no need to rush. My challenge to you is this: Look at this pyramid and determine what you need to really work on. We all have “holes” in our fitness. Do you love the barbell and hate metcons? Therein lies is the hole in your fitness – you need to focus more on building metabolic capacity. Do you love to run long distances but can barely Back Squat 3/4-1x your body weight or do 40 air squats quickly? Balance it out a bit with functional movements – it will increase your capacity and make you a better runner (and a more flexible/mobile one). Sean Brousseau said it best only a couple days ago, “I need to get comfortable with being uncomfortable”.

I’ve been very impressed by your work ethic lately – we as coaches see that you are pushing it more when the clock hits 3,2,1…go! Continue on, we’re in this with you and for you. If you have any questions or concerns, feel free to contact me: joshcannon@crossfitprovidence.com

Thanks CFP Fam, keep up the hard work!
-Coach Josh


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Workout Of The Day – 22 April 2015

Events this week:
Buddy Day – 4/23
Earth Day Brown St Park Clean Up – 4/25 9am-1pm
Laser Tag & Paintball – 4/25 3:30pm-6:30pm
Muscle Up Clinic – 4/26 12pm-1:30pm

Warm-up
Coach’s Choice

Metcon
“Mind Eraser”
AMRAP 20*
7 Power Cleans (135/95) (95/65)(75/55)**
7 Burpees
200 Meter Run
*SC – AMRAP 15 option
**SC – Hang Power Cleans

Mobility
Super Front Rack
Foam Roll Lats
Lax Ball Chest/Shoulders
Calf Smash

Competitors’ Accessory
Snatch
A. 1-rep heavy Hang Power Snatch
B. 1-rep heavy Power Snatch from blocks below the knee
C. 1-rep heavy Power Snatch


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Workout Of The Day – 21 April 2015

Events this week:

Buddy Day – 4/23
Earth Day Brown St Park Clean Up – 4/25 9am-1pm
Laser Tag & Paintball – 4/25 3:30pm-6:30pm
Muscle Up Clinic – 4/26 12pm-1:30pm

Warm-up
Coach’s Choice

Metcon
“Heartbreak Kid”
3 Rounds for Time
10 Front Squats (185/135) (135/95) (95/65)
20 Chest to Bar Pull-Ups (Pull-ups) (Jumping Pull-ups/Ring Rows)
50 Double Unders (100 Singles)
*No DU attempts in WOD, in order to maintain intensity

Midline Cashout
Accumulate 1 minutes in a Hollow Rock Hold – with a plate overhead
Accumulate 1 minute in a Superman Hold – holding a plate in front of you (don’t let it touch the ground!)
*15/10/5# plates

Competitor Accessory
1. Clean
EMOMx15: 1 Squat Clean
Mins 1-5: 80%
Mind 6-10: 85%
Mins 10-15: 90%

2. Gymnastics Skills
EMOMx15
Odd: 25′ HS Walk
Even: 1 legless Rope Climb + 1 Rope Climb


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Workout Of The Day – 20 April 2015

photo credit: Francesca Rosanna
CrossFit Providence goes to Providence College.

Warm-up
Coach’s Choice

Metcon
“Woof”
Run 1 Mile (800m Run)
21 Kettlebell Swings (32/24) (24/16) (16/12)
21 Kettlebell Front Squats (32/24) (24/16) (16/12)
Run 800 Meters (400m)
15 Kettlebell Swings
15 Kettlebell Front Squats
Run 400 Meters (200m)
9 Kettlebell Swings
*You have the option to Row if it’s raining.

Mobility
Stretch those Calf Musles – Calf Smash – Downward-Facing Dog
Pigeon Stretch (45/25 plate on back)
Couch Stretch
OH Banded Distraction

Competitor Accessory
Strength
5×5 Front Squat (across)


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Workout Of The Day – 19 April 2015

Thank you to all who were able to make it for our Central Falls fundraiser event yesterday! We had a great turnout and many hands were there to ensure that the event ran smoothly. We were able to raise close to $1,000, which far exceeded our expectations – this money will pay for many students’ fees for the Boulder Dash Race, along with T-shirts to represent their team. Thank you, Josh Reis, director of the CrossFit Program at Central Falls High, for all you have done and continue to do! Thank you, CFP, for carrying on the spirit of our beloved Coach Leo, who passed away three years ago – he would be proud.

Warm-up
Coach’s Choice

Strength
5×5 Bench Press
Max strict Pull-ups (Jumping Pull-ups) (Ring Rows) after each set

Midline Cash-Out
3 Rounds Not For Time
40 Banded Good Mornings (thin bands will do the trick)
30 Abmat Sit-Ups
20 Banded Supermans (black/red bands only)

Cool Down
500m Row or Run

Mobility
Upward-Facing Dog
Foam Roll Lats
Accumulate 2 minutes static hang on the rig
Lateral Opener


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