Friday 5.4.18

Final reminder! We have some our very own CFW folks competing at The Granite Games Throwdown tomorrow. If you can make it, please go and support our teams!

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

overhead squats
EMOM 10
build up to a heavy double

WOD

for time
150 double-unders
27 chest to bar pull-ups
21 power snatches 115/80
15 overhead squats 115/80
9 squat snatches 115/80

Tuesday 4.24.18

afv GIF by America's Funniest Home Videos

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

squat snatch
EMOM 10
build up to a heavy single or 1RM

WOD

AMRAP 9
2 C2B pull-ups
2 squat snatches 115/80
4 C2B pull-ups
4 squat snatches 115/80
6 C2B pull-ups
6 squat snatches 115/80

keep adding 2 reps until time cap

Wednesday 3.7.18

Related image

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

EMOM 8
3 position squat snatch
(hips, knees, floor)
build up to heavy complex

WOD

AMRAP 5
15 50′ shuttle sprints
AMRAP in time remaining
3 squat snatches 115/80
6 lateral OTB burpees

rest 5 mins

AMRAP 5
15 50′ shuttle sprints
AMRAP in time remaining
3 squat snatches 115/80
6 lateral OTB burpees

Thursday 8.31.17

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” – Mario Andretti

MOBILITY

2 rounds
air squats- heels elevated, flat surface, front of foot elevated
(5 reps of each kind with a 5 second hold at rock bottom)
5 barbell “press and stretch”
Chad Vaughn Warm-Up

STRENGTH

10 min EMOM
snatch
3,3,3,2,2,2,1,1,1,1
work on technique and/or up to a heavy single for the day, record your top weight

Snatch Hand PositionOverhead Wrist Position

WOD

20 min EMOM
even minute: sprint on rower for 40 secs (count calories)
odd minute: max effort power snatch 75/55 for 40 secs (count reps)

Friday 6.30.17

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

super frog with bumper plate 2 min each side

STRENGTH/SKILL

snatch

squat if you can, power if you can’t

3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%

WOD

10 min AMRAP
100m sprint
10 wall balls 20/14
10 KB swings 53/35

Wednesday 6.7.17

Image result for crossfit testing week meme

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

super frog with bumper plate 2 min each side (starts at 2:45 in video)

STRENGTH

Establish 1RM snatch*. Record your weight! Use a rep scheme like this 5,3,3,2,2,2,1,1,1

*Squat if you can, power if you can’t.

The Snatch – CrossFit Connect Olympic Lifting Series

CrossFit – Chad Vaughn, 285 pound Snatch

WOD

6 rounds
6 push-ups
6 abmat sit-ups
6 air squats
6 pull-ups
6 deadlifts 95/65
6 hang power cleans 95/65
6 push press 95/65
6 cal row

Friday 3.31.17

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

super frog with bumper plate 2 min each side (starts at 2:45 in video)

STRENGTH

Establish 1RM snatch*. Record your weight! Use a rep scheme like this 5,3,3,2,2,2,1,1,1

*Squat if you can, power if you can’t.

The Snatch – CrossFit Connect Olympic Lifting Series

CrossFit – Chad Vaughn, 285 pound Snatch

Partner WOD

20 rounds total or 10 rounds each

row for 1 minute, rest for 1 minute

Partner 1 rows as many meters as possible in 1 minute then rests while partner 2 rows as many meters in 1 minute and so on and so on…on one rower.
Continue this cycle for a total of 20 minutes. There is no time break between rowers so make your transitions fast! Hint: try not using the foot straps!
Your team score is the total amount of meters rowed – goal is to row at least 5000/4000 meters.

Tuesday 1.31.17

MOBILITY

active couch stretch to improve jumping mechanics 2 min each side (starts at 1:40 in video)

https://www.youtube.com/watch?v=Q2v9povq8CI

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=HomJymq0VZE

shoulder external rotation improvement (starts at 2:50 in video)

https://www.youtube.com/watch?v=VR1An7jpdUY

STRENGTH/SKILL

10 min EMOM
snatch
3,3,3,2,2,2,1,1,1,1
build up to a heavy single for the day, work on keeping the bar close, getting to full hip extension and pulling under the bar quickly
The SnatchSnatch Hand PositionOverhead Wrist Position

WOD

CrossFit Games Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 deadlifts 155/105
12 HR push-ups
15 box jumps 24/20

Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest and hips must touch the floor and the hands must be lifted.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

http://games.crossfit.com/workouts/the-open/2011

Monday 12.26.16

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

15 min to establish your 1RM snatch

The SnatchSnatch Hand PositionOverhead Wrist Position

WOD

10 min AMRAP
5 push jerk 135/95
10 KB swings 70/53
15 box jump overs 30/24

rest 3 min then…

EMOM for 6 min
even min: 8 strict pull-ups
odd min: 100′ 1-arm overhead KB carry (50′ each arm) 53/35