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WODS 8/14-8/19


SUNDAY OPEN GYM FROM 3:30-5:30 PM

WARMUP:

 

Sunday is a great time to have some fun and spend some additional time on recovery and mobility.

Fish Game on Concept2

followed by…

Line Drills: 

Quad Stretch 

Knee to Chest 

Solider Kicks 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Side Shuffle (facing in) 

Side Shuffle (facing out) 

High Knees 

Butt Kickers

 

 

MOBILITY: 

 

Couch Stretch – 2:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Pigeon Pose on Box – 1:00 each side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

 

 

WOD

 

“Step Aside”

50 Calorie Row

50 ft. Walking Lunge

40 Calorie Row

50 ft. Walking Lunge

30 Calorie Row

50 ft. Walking Lunge

20 Calorie Row

50 ft. Walking Lunge

10 Calorie Row

50 ft. Walking Lunge

Using just bodyweight today on the walking lunges. If not rowing today, complete one of the following:

Equal Calories Schwinn Bike 

30-25-20-15-10 Calorie Assault Bike

MONDAY 8/14/2017

WARMUP:

 

Using cones inside or outside, create small running track for athletes to jog around. Alternating between 20 seconds of light jogging and 20 seconds of active stretching.

Quad Stretch 

Solider Kicks 

Cradle Stretch 

Side Lunge 

Walking Samson 

Walking Spiderman 

Side Shuffle (facing in) 

Side Shuffle (facing out) 

Straight Leg Bear Crawl 

High Knees 

Butt Kickers

then

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

MOBILTY:

 

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Pigeon Pose – 1:00 each side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

 

"JUMP STREET"

3 Rounds:

400 Meter Run

15 Power Clean and Jerks (115/80)

75 Double-Unders

Post times to SUGAR WOD

 

The stimulus on today’s workout calls for a light to moderate barbell. A weight that we could cycle for 15 unbroken if we were to try when absolutely fresh. In the workout, these may turn into quick small sets, but we do not want our conditioning to be limited by the weight on the bar. Given how the total repetition count adds to a considerable amount of clean and jerks, err on the side of lighter here and aim to move in bigger sets. In other words, think of a weight that we could move through this workout in three sets of 5 with (if not bigger sets), for all three rounds.

If we are not running today, modification options:

Rowing – 500/400 Meters

Assault Bike – 24/18 Calories

Schwinn AirDyne – 40/30 Calories

The running is our pace-setter. We are not looking to push our pace on these 400’s recognizing that the majority of our effort is needed 

 

inside the gym walls on the CJ and DU’s. If we were to visualize a pace on the run, or a perceived effort level, imagine the pace we would hold for a 2 mile run. It’s a pace that allows you to run directly to the barbell and start the first clean and jerk, each and every round.

On the clean and jerks, we are looking for sustainable, consistent sets. Many of us may be able to complete the 15 reps unbroken at this point of the workout, but we are more concerned with our repetition strategy on rounds 2 and 3. Here is where time can quickly disappear if we reach a point in the workout where we are reduced to slower singles. No breakup strategy is wrong – from fast singles to big sets – with the bigger goal being consistency across all three rounds. Imagine doing 45 repetitions for time, and visualize how you would break those sets up.

On the double-unders, take a composure breath before each set. Naturally, the clean and jerks are grippy and shoulder fatiguing. Our ability to cycle the jump rope will challenged. What’s more important than big or unbroken sets here are minimizing trips and wasted effort. Breaking these repetitions up into manageable sets, especially given how it’s a larger number to work through, is what we are aiming for today. It’s good to be aggressive in finishing off each set as well, knowing we can use the first 100 meters of the following run to recover.

Two focus points for today:

1. Immediate transition to the barbell after each run. How fast can we get to the bar to start our first repetition. It doesn’t need to a large set – we just need to start.

2. Punch hard on the finish of each push jerk. If we find ourselves pressing out repetitions, we will be taxing our shoulders unnecessarily which will in turn make the DU’s even more challenging. Pace the barbell and move well which will directly help us move through the DU’s.

 

 

MIDLINE

1 Set, Not for Time:

40 GHD Sit-Ups

50 AbMat Sit-Ups

60 Hip Extensions

Not for time, but for quality. Break up the GHD’s and Abmat sit-ups into manageable sets. Designed to be a challenging combination here. 

 

 

TUESDAY 8/15/2017

WARMUP:

 

Partnering up on a rower, switching back and forth between:

:45 seconds slow row (feet on top of straps) 

:45 seconds active spidermans

:30 seconds slow row 

:30 seconds active samson

:20 seconds medium row 

:20 seconds air squats

:15 seconds hard row 

:15 seconds push-ups

then

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

MOBILITY:

 

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

 

Couch Stretch – 1:00 each side

Against a wall, have athletes get one knee as close to where the wall and floor meet as possible, stepping opposite leg out front for support. Raise chest tall and squeeze glute of leg that is on the wall.

 

"FREEDOM TRAIL"

“Freedom Trail” Part #1
AMRAP 3:00
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters (75/55)

Rest 3:00

“Freedom Trail” Part #2
AMRAP 3:00
18 Calorie Row
18 Lateral Burpees over the Rower
Max Thrusters (95/65)

Rest 3:00

“Freedom Trail” Part #3
AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters (115/80)

Rest 3:00

“Freedom Trail” Part #4
AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
Max Thrusters (135/95)

All (4) parts are graded separately, with the score of each being max thrusters in the time remaining in the 3:00 window.

*4 x 3:00 AMRAP’s, building intensity today.

On Part #1, we are looking for a weight that allows for 27+ unbroken reps, when fresh.

On Part #2, we are looking for a weight that allows for 21+ unbroken reps, when fresh.

On Part #3, we are looking for a weight that allows for 15+ unbroken reps, when fresh.

On Part #4, we are looking for a weight that allows for 9+ unbroken reps, when fresh.

Rowing – Being the first movement in each interval, we can open our pace with sprint start to get the fan moving and the monitor registering calories. To sprint start, give a full stroke, followed by a half stroke, 3/4 stroke, and finally a full stroke once again. When done properly, in a matter of 3-4 seconds, we can get our monitors registering the pace we are looking for rather than the slow build up (eating away seconds). After the sprint start, settle in to what you would feel would be roughly your 2K pace. It’s not an overly aggressive pace, as the burpees and thrusters will require our larger effort, but it’s a pace that will clear the calories without losing much time.

Lateral Burpees over Rower – These are done with our body parallel to the rower. Although cycle time is important here, we do not want to expend all of our effort speeding through these burpees if we end up having to stand over the thruster barbell recovering. The step up burpee can be very useful here, stepping up with the outside leg on each rep. On the final few burpees of each set, slow our pace just slightly so that we can refocus on our breathing. A smooth transition to the barbell is what we are after here.

Thrusters – These are expected to be metabolic and challenging. Despite the first few rounds being lighter in loading, we want to expect each bar to feel heavier than we expect. Breathing cadence is important here to fuel the body with oxygen in between repetitions. It can be very common to forget to breathe during thrusters, given how the bar rests in the front rack.

Typically on thrusters, we aim for large sets. Given how these 3:00 windows will move very quickly, it is not wrong to move with quick, fast sets. As we get to the heavier barbells, what will be more important than large sets is consistent movement forward. Sets of 4, 3, or even 2’s towards the heavier loading is entirely possible to keep moving forward while allowing the body a brief recovery between sets.

When you approach the barbell each round, use the clock to our advantage. Use quick judgement to assess how many sets you will have time for to maximize our seconds remaining in each round.

It’s good to embrace the intensity on this workout. There are days that we strive for consistency, and there are days that we strive for higher levels of intensity. Let’s become comfortable getting uncomfortable on the thruster barbell today.

 

EXTRA CREDIT/RECOVERY BIKE

15:00 Recovery Bike, Ski Erg, or Row

Conversational pace, with the goal being the bring about light range of motion to the legs bringing about a faster recovery from today’s conditioning.

 

WEDNESDAY 8/16/2017

WARMUP:

 

200 Meter Run

20 second rotations: 

Jumping Jacks 

Knee to Chest 

Quad Stretch 

Soldier Kicks 

Active Samson 

Active Spidermans

then

3 Walkouts 

10 Sit-ups 

2 Walkouts 

10 Push-ups 

1 Walkout 

10 Air Squats

 

MOBILITY 

 

PVC Pass Throughs: 30 seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Kettlebell Ankle Stretch: 1:00 each side

Step out into a lunge and place bottom of kettlebell on the top of front knee. Use the weight to drive the knee forward over the toe with the heel still flat on the ground.

Narrow PVC Pass Throughs: 30 seconds

With hands more narrow than previously and arms still long, raise arms up and over the head until PVC touches behind you.

 

"CHIQUITAS"

15 KBS, 15 TTB

10 KBS, 10 TTB

5 KBS, 5 TTB

800 Meter Wreckbag Run (50/35)

5 KBS, 5 TTB

10 KBS, 10 TTB

15 KBS, 15 TTB

KBS – Kettlebell Swings, Rx loading at 70/53

TTB – Toes to Bar

The stimulus we are looking for on the kettlebell is a loading that we can without question complete the first 15 repetitions unbroken with. We want to challenge ourselves with the loading, but not to the point where we need to break our a single time in the initial 15-10-5.

If we do not have a wreckbag or sandbag, carry a 45/35lb plate for the distance.

If we are not running today, complete either a 50/35 Calorie Assault Bike, or, a 1,000 Meter Row.

Post times to the leaderboard below.

* Building grip strength today coupling the kettlebell swing and the toes to bar. This combination is meant to challenge our toes to bar repetitions, providing an opportunity to practice not only our movement under fatigue, but also our mental strategy on when and how to break these sets apart.

On the kettlebell swings, as mentioned above, we are looking to challenge ourselves with the weight, but not to the tune of having to break up the first three sets (15-10-5). We want a loading here that puts us right back on the pull-up bar for our next repetition.

Combinations that challenge our toes to bar mainly challenge our form/technique. Our capacity to complete toes to bar likely remains there, but due to a combination of movements prior to, our technique can become compromised.

Focus on a long body beneath the bar on each rep. As we recall, a longer body is a longer whip – there’s more power in it. We want to maximize our power in the kip to preserve our capacity for later sets. Set the tone at the onset with our technique.

One of the first things to “go” in toes to bar is actually not our strength, but our timing between reps. With the video (HERE), we can see the difference between fast feet on the TTB in comparison to a slow descent.

 

EXTRA CREDIT/DEADLIFT / DOUBLE-UNDER

On the Minute x 11

Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL

Minute 2 – 50 Double-Unders

Minute 3 – 7 Deadlifts @ 55% of estimated 1RM DL

Minute 4 – 20 AbMat Sit-Ups

Minute 5 – 5 Deadlifts @ 60% of estimated 1RM DL

Minute 6 – Rest

On Minute 7, repeat the process once more for a total of the 2 rounds. The loading on the deadlift is meant to be on the lighter side. Here we can refine our movement with moderate loads, while allowing the body and mind to recover on this deload week.

 

 

THURSADY 8/17/2017

GROUP WARMUP: (0-10 MINUTES)

 

Rotating partners through 3 stations if necessary:

:30 seconds easy bike 

:30 seconds active spidermans 

:30 seconds air squats to medicine ball

:20 seconds medium bike 

:20 seconds active samson 

:20 seconds front squats with medicine ball

:15 seconds hard bike

:15 seconds mountain climbers 

:15 seconds medicine ball thrusters

then

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

MOBILITY (10-12 MINUTES)

 

Squat Hold – 2:00

In the bottom of the squat, we are looking to pull our chest tall and drive knees out using a post on the rig for assistance. Work over the two minutes to find and improve positioning for the bottom of the wall ball today.

 

 

WOD: BALL AND CHAIN

 

“Ball and Chain”

2 Rounds: 

25 Deadlifts (185/135)

50 Wall Balls (20/14)

1000 METER ROW

 

On the deadlifts, we are looking for a weight that athletes could complete 30+ repetitions unbroken when fresh. If not biking today, complete one of the following:

1000 Meter Run 

50/35 Assault Bike

 

FRIDAY 8/18/2017

WARMUP:

 

Partnering up on a rower if necessary:

:30 seconds slow row

:30 seconds jumping jacks

:30 seconds medium row

:30 seconds active spidermans

:30 seconds slightly faster row

:30 seconds active samson

followed by…

2 rounds:

 

5 Push-ups

7 Sit-ups

9 Squats

 

Pigeon Pose on Box – 1:00 each side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch. Elevate onto 24” box.

 

Box Calf Stretch – 1:00

Leaning forward with hands on box for support, have athletes pedal feet back and forth. A slight bend of the knee will change where they feel the stretch.

 

 

"THE GOOD LIFE"

3 Rounds:
500 Meter Row

12 Burpees

21 Box Jumps (24/20)

This is a classic benchmark at CrossFit New England. Simply engine today. Last completed on October 24, 2016.

 

Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.

Recall that a meter row is a pace setter. We aren’t going to stop on a row. But we very well may on the burpees and box jumps if we push here too hard. The goal here is to minimize the amount of time not working – to achieve that, this row should be ~5-10 seconds slower than your 2K pace. What’s more important here is getting off the rower and *immediately* moving with a purpose to start our burpees.

On the burpees, breathe. Focus on the breathing burpee cadence and force air in. If we push too aggressively on these, we lose our ability to cycle through the box jumps. We cannot tax ourselves out here. We need to remain composed so that we can preserve our agility on the box.

On the box jumps, a two foot jump will be considered “Rx”. Step-ups are always an option, but won’t be marked as “Rx”. Recompose on top of the box, and make your move for your next repetition.

 

 

SATURDAY 8/19/2017

WARMUP:

 

2 Rounds: 

200 Meter Run

4 Alternating Samson

6 Push-ups to Down Dog

8 Alternating Spidermans

 

followed by….

 

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

 

 

Couch Stretch – 2:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

 

Pigeon Pose on Box – 1:00 each side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

 

“ADDERALL"

 

“Adderall” 

0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00

Rest

13:00 – 20:00

800 Meter Run

Max Power Snatch (115/80) in time remaining

20:00 – 23:00

Rest

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

Two CFNE benchmark workouts in a row with “Adderall” today. The built in rest enables athletes to push hard within the 10 minute, 7 minute, and 4 minute sections. On the barbells, we are looking for weights that individuals could complete 15+ repetitions when fresh for the Clean & Jerks and Snatches, and 20+ repetitions when fresh on the Thrusters. When in doubt, lighter is better.

If best mile is over 8 minutes, modify first run to 1200 meters to give plenty of time on the barbell. Looking for a minimum of :90 seconds on each barbell. If not running today, complete one of the following: 

1600 Meter Row – 800 Meter Row – 400 Meter Row

160/115 Calorie Schwinn – 80/60 Calorie Schwinn – 40/30 Calorie Schwinn

Earlier Event: August 5
WODS 8/7-8/12
Later Event: August 19
WODS 8/21/826