All Posts By

Matt Pedri

April 11, 2019

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REMINDER

Tomorrow, Friday the 12th we will be closing at 1PM following the noon class and remain closed until Sunday the 14th.

Skill

EMOM for 10 Minutes

Hang power snatch from above the knees + hang power snatch from below the knees

We’re spending some more time workout on weightlifting positions today.  We have ten attempts at a two rep snatch complex.  To start each complex you should grab the bar in a snatch grip and bring the bar to the hang.  Once at the hang bend at the knees slightly and then at the hips to lower the bar to an ABOVE the knee position.  From there aggressively open the hips and drop into a partial squat to receive the bar overhead.  Next you should carefully lower the bar back down to the hang and then progressively to a BELOW the knee starting position.  Finish the complex by completing another snatch and lowering the bar safely to the floor. The purpose of this skill work is to focus on proper positioning prior to the hip opening in the snatch so focus on that today rather than maxing out your lift.

WOD

AMRAP in 8 minutes *

Kettlebell swings 32/24 kg

* 4 One arm kettlebell overhead walking lunge EMOM 32/24 kg(alternate arms every other minute)

Workout notes

We’ll have eight minutes on the clock today to score as many reps as possible of the single element, kettlebell swings.  Every minute starting at 0:00 we’ll start with a small set of overhead walking lunge steps.  Holding the kettlebell overhead will likely be the most unfamiliar part of this workout so test out the weight you plan on swinging with both arms and guarantee you can knock out those four reps easily.  If overhead position is an issue for you scale to front rack or bodyweight lunges.

April 10, 2019

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REMINDER

We will be closing at 1PM following the noon class on Friday, April 12th and closed all day Saturday the 13th to make time for repairs to the gym floor.  Normal hours return Sunday the 14th.

Skill

Tabata Double unders

Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump with as much efficiency as possible.  If you are new to the movement make 1-3 attempts during every work period. Start by performing single unders and introduce a double under attempt every 3-4 minutes. When you attempt your double unders perform the same jump as with your single unders but get more height with an explosive jump and speed up the turn on your rope.  If you’re expert level at double unders and certain you would go unbroken every round use this time to work on Triple Unders!

WOD

10 rounds with 2 minutes on 1 minute off

8 air squat
6 push-up
4 alternating dumbbell snatch 50/35 lb

Workout notes

Our workout today has ten rounds with one minute of rest for every two minutes working.  We’ll put twenty-nine minutes on the clock and tackle this interval workout as we would if  “The Chief” was on the menu.  You will treat each round as a two minute AMRAP counting your rounds completed and addition reps in an incomplete round.  We’ll restart each interval with the air squats as if you were starting a new workout . In the end your score will be your total rounds completed as well as the total of additional reps in the ten rounds.  Push-ups can be scaled by working from the knees or with your hands on a box and the dumbbell can be scaled by load of course.  The total workout time is on the longer side so if you are new to CrossFit or this level of volume take a round or two off in the middle if needed to give yourself some additional rest.

April 9, 2019

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REMINDER

We will be closing at 1PM following the noon class on Friday, April 12th and closed all day Saturday the 13th to make time for repairs to the gym floor.  Normal hours return Sunday the 14th.

Skill

Deadlift with controlled descent (no TnG)

2-2-2

Today we’re working on a familiar lifting movement but adding in a difficult twist.  We”ll work up to a moderately heavy weight and knock out three doubles.    For these doubles you’ll lower the barbell down under control rather than letting it slam to the floor and using the bounce to help you with the second rep or dropping the bar from the finish position.  Performing the deadlift in this manner is going to make that second rep much harder than it might normally since you are essentially doing two heavy singles back to back.  Keep that in mind when choosing your weights and focus on maintaining good posture throughout.

WOD

AMRAP in 12 Minutes

2-4-6-8-10-12 …

One arm dumbbell power clean 50/35 lb
Sit-up
One arm dumbbell push press 50/35 lb

Workout notes

For today’s workout we have an ascending rep scheme with two weightlifting movements.  You’ll need one dumbbell and a space for sit-ups.  For the dumbbell movements test out both and choose your weight by whichever movement is weaker.  For most of us that’s probably going to be the the push press on your non-dominant arm. Break up each set however you choose but do try to distribute the work evenly across both arms.  If you are switching arms in the middle of a set of push press do not transfer the dumbbell while it is overhead. Safely lower it down to the shoulder and switch hands there.    For this workout your score will be the number of reps in your last completed round and any additional reps in an incomplete round.

April 8, 2019

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REMINDER

We will be closing at 1PM following the noon class on Friday, April 12th and closed all day Saturday the 13th to make time for repairs to the gym floor.  Normal hours return Sunday the 14th.

Skill

EMOM for 10 Minutes

1 Slow pull squat clean

Today’s skill work has us working on positional awareness in the first pull of the squat clean.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  When you catch the bar in the bottom of your squat drive the bar upward aggressively to finish the rep.  You will have ten opportunities to work on this lift so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

WOD

for time
27-21-15-9
Front Squat 115/85 lb
Lateral burpee over the bar

Workout notes

This workout is a four round couplet that will be scored by the total time it takes you to complete seventy two reps each of front squats and burpees.  The benchmark weights suggest a lighter load on the barbell which means you should be able to start each round of squats by knocking out a large portion of the reps in one continuous effort before finishing the round out with a couple of smaller sets.    You’ll encounter the burpees with substantial fatigue so pacing will be important.  If you are new to CrossFit or this level of volume chop off that first round and start the workout in the round of twenty-one so that you are able to keep the intensity high for three rounds rather than slugging away at a rep count that is too far outside of your experience.

April 7, 2019

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WOD

5 Rounds with one minute on each station

Row for calories
Rest
Air Assault for calories
Rest
Double unders
Rest

Workout notes

Today’s workout is a five round interval style workout with a 1:1 work:rest ratio.  We have three stations with one minute to accumulate as many calories or reps as possible. Even though this workout is a longer duration conditioning effort do your best to increase the intensity on each station versus how you would tackle a workout that was actually thirty minutes in length. If you are just starting out with double unders this would be a great opportunity to get an “Rx” on the board!  Use each of those five minutes to attempt double unders by performing a set amount of single unders followed by a double under attempt.  Something like four singles and followed by one double under is a great place to start!

April 6, 2019

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Reminder

We will be closing at 1PM following the noon class on Friday, April 12th and closed all day Saturday the 13th to make time for repairs to the gym floor.  Normal hours return Sunday the 14th.

WOD

10 Rounds of 1.5 Minutes on 1.5 Minutes off

9 Toe-to-bar
6 Sandbag cleans 100/70 lb
Max reps thrusters 45/35 lb

Workout notes

We’ll be working with a ninety second interval timer for today’s workout. With ten rounds of ninety seconds on and ninety seconds off the clock will be set for a total of thirty minutes.  Start each interval with a set of toe-to-bar and sandbag cleans.  The benchmark volume for this workout has a high total volume of toe-to-bar and sandbag cleans so scale the number in each round if needed so you can finish the first two movements in about a minute and have thirty seconds or so to knock out thrusters.  Your score for the workout will be the total number of thrusters you complete after finishing all ten rounds.  Cleans can also be scaled by load and the toe-to-bar can be modified to a knee raise or some form of sit-up.  The unloaded barbell can be scaled by weight as well by using a training bar or a pair of light dumbbells.

April 5, 2019

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Skill

Back squat w/2 second pause in bottom of squat
3-3-3

Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning.  Work up to a moderate load and stick with one weight across all three sets or increase slightly when you get to your working weights. Remember to maintain your posture throughout the rep and after the pause. That means keeping your knees tracking over your feet and your CHEST UP. Spend a moment in the bottom of your deepest squat position and drive upward keeping your chest up.  Adding the pause in the bottom of the squat will increase the difficulty of the lift so be conservative and shoot for something in the 75 to 80% range at most.  As always, we’ll review our standard spotting technique for back squats so be aware and available if your cohorts are testing a heavy lift and need spotters.

WOD

for time

50 Kettlebell swings 32/24 kg
50 Box jumps 24/20″
50 Kettlebell swings 32/24 kg

Workout notes

We’ve got another chipper on the menu today.  There is a large set of box jumps sandwiched by two large sets of kettlebell swings.  Your score for this workout will be the total time it takes for you to complete all one-hundred and fifty reps.  Similar to our wall ball/run/wall ball workout from earlier in the week the optimal strategy for most will be to start with a large but sub maximal set and then chip away with moderate sized sets that you are able to sustain with short rest.  When it comes to a large set of box jumps you’ll want to work at a steady and sustainable pace.  That means resting momentarily on top of the box or between reps on the floor.

 

April 4, 2019

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Skill

15×1 strict weighted pull-up with 3 second pause and slow lower down

This skill has us working on upper body strength.  Your task is to complete fifteen single pull-ups at a resistance level you find moderately difficult.   The intent is not to find a max effort weighted pull-up but to accumulate some volume with a difficult pull-up and a weighted hold.  If you scale this appropriately you should find it doable but definitely on the challenging side as far as pull-ups go. Most of us will want to start with a light weight or even just go with bodyweight and try to maintain that effort for all fifteen reps. If you are able to hold for three seconds and slowly lower down then increase the weight slightly until you can find a weight you can use for your remaining reps.  For those of you scaling with a band or ring rows you’ll want to try this without weight and really concentrate on executing the hold and slow lower down making each pull-up as difficult as possible. If you are doing ring rows you can choose to do 15 sets of 2-3 reps consecutively rather than just one at a time.

WOD

AMRAP in 15 Minutes

5 Hang clean & jerk 95/65 lb
10 Front rack walking lung steps 95/65 lb
15 Lateral burpees over the bar

Workout notes

Today’s workout is a long duration  triplet with two barbell movements and a small set of burpees in every round.  We’re starting with a short set of hang clean and jerks and following that with a set of front rack walking lunge steps.  Test out both movements and be sure to establish that you are able to easily complete both sets while fresh.  The suggested barbell load is on the lighter side.  If you find you have to break up each round into multiple sets you have gone too heavy.  In the hang clean and jerk you’ll need to be able to lower the bar down safely from overhead and back into the hang position to perform successive reps.  If you haven’t been utilizing the hook grip for weightlifting workouts now would be a great time to work on it.

April 3, 2015

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Skill

Tabata Push-ups *
* Hollow hold during rest period

Tabata Plank hold *
* Arch hold during rest period

Tabata Squats *
* Squat hold during rest period

1 Minute rest between Tabatas

For our skill work we will use the Tabata timer which is eight rounds of twenty seconds on and ten seconds off.  We have three separate Tabatas and we’ll rest for a minute between them.  We’re going to mix it up a little bit today and add some work during the ten second rest periods.  For each Tabata complete as much work as possible during the twenty second intervals and hold a static position during the ten second “rest” periods.

WOD

for time

75 Wall ball shots 20/14 lb 10/9 ‘
1000M run
75 Wall ball shots 20/14 lb 10/9 ‘

Workout notes

Today’s workout comes in the format of a chipper.  Your score will be the total time it takes for you to complete all one-hundred and fifty wall ball shots along with a one-thousand meter run.  We have two large sets of wall ball shots starting and finishing the workout.  Use a target height and medicine ball weight that allows you to start at the wall ball station by knocking out a large amount in one set then chip away with smaller sets.  Both the wall ball amount and the run distance can be scaled if needed.

April 2, 2019

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SKILL

EMOM for 10 Minutes

1 Power Clean + 3 Front Squats

Our skill work today is a barbell complex with two movements.  In every round you’ll complete a power clean and then a set of three front squats.  The power clean starts by pulling the bar from the floor and catching in a partial squat.  Stand all the way up and reset your stance if needed to complete the set of front squats Remember to keep your elbows and chest up throughout the full range of motion and hit as deep a squat as you are able.  Starting with the clean will add to the difficulty of the squat so be conservative.

WOD

AMRAP in 10 Minutes

2-4-6-8-10-12…
Alternating dumbbell snatch 50/35 lb
Weighted step up 50/35 lb 24/20″

Workout notes

You will be hanging on to a dumbbell for this time priority couplet.  The rep scheme is an ascending ladder so start with an easy set of two for both movements and then increase by two reps in each round.  Your score will be the number of reps in the final round you complete both movements of plus any additional reps in your last incomplete round.  As far as loading goes use a dumbbell with which you can get deep into the ladder while moving consistently through consecutive reps.  Snatches can performed as “TnG” or quick singles by changing hands quickly while the dumbbell is on the floor. For the step ups carry the dumbbell anyway that you like but be sure to test out the movement with the weight you chose for your snatch reps.  Scale the load based on which movement is harder.

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