Saturday 1.13.18

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Partner WOD

9am and 11am

teams of 3
AMRAP 25
100/70 calorie row
100 deadlifts 115/75
80/60 calorie row
80 hang power cleans 115/75
60/45 calorie row
60 front squats 115/75
40/30 calorie row
40 push jerks 115/75
20/15 calorie row
20 clusters 115/75

Benchmark WOD

10am

“Chau Piernas (Goodbye Legs)”

for time
800m run
10 back squats 115/75
6 handstand push-ups
20 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
40 back squats
6 handstand push-ups
50 box jumps 24/20
40 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
20 back squats
6 handstand push-ups
10 back squats
800m run

From Coach Luis Billaud of Tuluka Fitness Club (Argentina): “I designed it for two athletes who asked for a lower body WOD. When consulting them on which exercises they preferred, they agreed on back squat. Add to that foundational movement running (at the beginning and end), box jumps (in the middle) and handstand push-ups to complete the workout. Result: a very fun and very hard challenge.”

The “Chau Pernas” Benchmark WOD was submitted to us by Coach Billaud in December, 2017 a few days after he created it.

Tuesday 1.9.18

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Compare your score today with your score from 11/13/17

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.

Tuesday 12.26.17

MOBILITY

upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

WOD

AMRAP 5
21-15-9
KB swings 53/35
front squats 135/95
calorie row

rest 5 min

AMRAP 5
21-15-9
KB swings 53/35
front squats 115/80
calorie row

rest 5 min

AMRAP 5
21-15-9
KB swing 53/35
front squats 95/65
calorie row

Saturday 12.23.17

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Wear some red and green today athletes!! Let’s get into the Christmas spirit! 

Partner WOD

9am and 11am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”. Partners alternate and perform all reps.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Benchmark WOD

10am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Friday 12.15.17

Image result for workout eat clean

2018 Nutrition and Fitness Challenge!

More Challenge details…

The nutrition aspect of this Challenge will be geared towards following the Whole30 just like we have done in the past. The Whole30 is a fantastic way to heal and detoxify your body. You’ll lose weight, have more energy, sleep better, have less aches and pains and be able to think more clearly just to mention a few things. Several of your fellow CF Woodstock athletes can testify to the benefits of the Whole30. I will set up a Facebook group for everyone who signs up for the Challenge and will be posting Whole30 related nutritional guidance all month long.

Here is the slight difference about this Challenge…it is scaleable. Just like our workouts are scaleable to meet the needs of the individual athlete, this Challenge is scaleable to meet the level of commitment of the individual athlete. Are you all in to set yourself up for a healthy new year? Great, commit to doing the Whole30 and follow my posts in the group. Not quite all in? Maybe there are some things that you’re just not willing to live without for a month? Then please try eliminating most of, or even some of, the “bad” things from your everyday diet for the month instead. You’re still in the group, you still get the posts, you’re still going to be healthier at the end of the month. Even if you just give up refined sugar (that’s an important one!) you’ll be doing yourself a huge favor! Check the Whole30 page to get the full list of foods to avoid. Avoid them all or pick a few important ones.

I’ll put a signup sheet at the gym. If you are not on Facebook, please leave your email address so I can send you the nutrition posts. If you have any questions, please feel free to ask! Here’s to a healthy new year!

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

deadlift

3 x 9 @ 70%

WOD

RX
3 rounds
10 front squats 155/105
20 pull-ups
30 double unders

FB
3 rounds
10 front squats 185/135
20 chest to bar pull-ups
50 double unders

The front squat weight should be heavy, but something that athletes can complete in 1-2 sets each round. The bar will come from the ground, so it should be a weight that athletes can also clean. Squat cleaning the first rep is allowed.

Wednesday 12.13.17

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2018 Nutrition and Fitness Challenge!

Hello, fitness friends! We are excited to announce our upcoming challenge in January. This challenge will focus on two simple but oh so important things; good nutrition and working out. Want to look good, feel good and live a long, healthy life? Then this is the challenge for you! Hopefully all the good habits you develop in January will carry over to the rest of the year and beyond.

Some of the details about earning points in the challenge…First, on (important date!) Dec 28th, we will have a local company come to the gym from 4pm to 6pm and do body comp testing (body fat measurement). I know this time is more convenient for the afternoon folks but I’m hoping you morning peeps can swing by after work. It really only takes a few minutes. We will do this test again at the start of February and compare before and after numbers. The cost to you will be $40 for both tests. Also, we will perform a TBD benchmark workout at the start of the month and again at the end and compare numbers on that. And, finally, I will be tracking your attendance at the gym for the month.

So, three ways to earn points. Lose body fat (1 point for every .1 of a percent), increase your fitness (1 point for every extra rep in the test workout) and good attendance at the gym (1 point for every visit). And did I mention prizes? Cash, massages, jump ropes and tshirts just to name a few. Please plan on being at the gym between 4 and 6pm on Dec 28th for the body comp test. More details to come!

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

hang power clean
6 x 3
build up to a heavy set of 3

WOD

3 rounds
20 hang power cleans 95/65
20 front squats 95/65
20 push press 95/65

We start by building up to a heavy set of 3 hang power cleans and then finish with a barbell only wod. When we go heavy, the goal is to challenge yourself on the weight while still moving well. In the wod, the barbell weight should be lighter and something you could complete each movement unbroken if necessary.

Wednesday 11.22.17

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH/SKILL

warm up/practice barbell movements
push press, front squats, hang power clean
build up to heaviest weight on all 3 movements, then load opening weight on the bar

WOD

teams of 3
AMRAP 7
50 push press 115/75
50 push press 135/95
AMRAP push press 155/105

rest 3 minutes

AMRAP 7
50 front squats 115/75
50 front squats 135/95
AMRAP front squats 155/105

rest 3 minutes

AMRAP 7
50 hang power cleans 115/75
50 hang power cleans 135/95
AMRAP hang power cleans 155/105

Barbell weights should be something that athletes could perform 15, 9, and 6 reps unbroken respectively when fresh. Teams can have multiple bars only if necessary to accommodate different strength levels in athletes. Use a rack for the push press and front squats. Score is total reps at final weight for each movement.

We want to maximize work on each weight before passing to the next partner. We want to avoid going to failure on any of these weights. Athletes will be able to maintain larger and more consistent sets if they switch before they start to slow down. As the bars get heavier, the reps should get lower and the transitions should get more frequent.

Monday 11.13.17

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MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.