CrossFit WOD, November 13, 2019

CF 11132019

Weightlifting
Push Press (5-5-5-5)

Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps for Time of:
Box Jumps 30" / 24"
DBall Shoulder to Shoulder 70# / 50#

Over and back is 1 rep of DBall Shoulder to Shoulder.
Scaling:
Box one step higher than you normally use.
Lighter DBall.

CrossFit WOD, November 12, 2019

CF 11122019

Weightlifting
Deadlift (5-5-5-5)

Metcon
Metcon (3 Rounds for reps)
3 minute AMRAPs:
A) Sled 180# / 135#
B) American KB Swings 53# / 35#
C) Double Unders
D) Abmat Situps

1 minute rest between AMRAPs.
Scaling:
Sled and KB weight
Singles instead of DUs

CrossFit WOD, November 11, 2019

CF 11112019

Gymnastics
Metcon
4 sets of:
1 Ring Muscle-up Transition + 1-2 Ring Muscle-ups
Metcon
4 sets of:
5 Beat Swings + 5 Pull-ups

Use bands to help get kip or chin over bar.
Reduce band support as reps go on.

Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

CrossFit WOD, November 8, 2019

CF 11082019

Metcon
Metcon (10 Rounds for reps)
E3MOM for 30 minutes:
30 second Bike Sprint for calorie
Metcon (10 Rounds for reps)
E3MOM for 30 minutes:
1 minute Row Sprint

Beating the Holiday Hustle

It’s no surprise when I tell you the holidays bring a shift in priorities. Whether it is more time set aside for family that keep us from the gym or the never ending presence of tasty treats that take the place of meal prepping, we are ushered into a season that can leave our healthy habits by the wayside. 

But! You are in luck! Because today we are going to talk about just exactly how you can overcome the hustle and bustle of our season without having to sacrifice your health and fitness…

1. More family time doesn’t have to take you away from the gym. Whenever I travel to my wife’s home for the holidays, we set a plan and talk about the days I can hop into a CrossFit gym or we see if there’s a 5K happening in town. The bonus factor in all this is I can usually talk some family into coming with me giving us a fun memory for the year.

2. There’s too much good food to pass up! Everything is fine in moderation, but at some point we have to start tasking ourselves to make a change. Maybe it’s as simple as creating a healthy version of an old holiday treat or changing the venue for the big holiday meal to your house and cook!

3. Increase in Demands at Work can leave us stressed and fried. Google it if you want, but we all know that stress can take it’s toll on our bodies. In order to keep sleep up, have a positive mental outlook on the tasks for each day and perform your very best, we cannot let your workouts slide. They are one of the very best defenses to alleviate stress, increase endorphins and basically give you that tangible feeling of accomplishment all the while keeping you in line with your ultimate goal: To be healthy and happy.

Basically, we have an opportunity to plan for our pitfalls. These were some things that jumped out at me from past experience that I want to prepare for this year, but yours could look totally different. If that’s true, then voice it! Talk with friends and family and come up with ways you can plan to end 2019 in line with your goals. Just remember at the end of the day, this is about keeping yourself a priority. Take care of yourself this year. YOU are important enough to dote on and love on so please do so!

CrossFit WOD, November 7, 2019

CF 11072019

Skill
Box Squat (5-5-5-5)
Weighted back squat to a box. Come to a rested position on box and then squat off box with speed.

3 second negative to the box, soft rest on the box, then gear up and keep chest up as you stand, firing off the box as strong and quick as possible
Back Squat (6-6-6-6)

Metcon
Metcon (Time)
4 Rounds For Time of:
21 Push-ups
15 Front Squats 135# / 95#
25ft Handstand Walk
Metcon (Time)
4 Rounds For Time of:
21 Push-ups
15 Front Squats 65# / 45#
50ft Bear Crawl

CrossFit WOD, November 6, 2019

CF 11062019

Gymnastics
Metcon
6 sets of:
2 Ice Cream Makers + 1-3 Muscle-ups

Bar or Ring Muscle-ups – Choose your strongest
Metcon
4 sets of:
6 False Grip Ring Row Negatives: 2 second hold at top, followed by 5 second negative
10 Ring MU Feet Grounded Shoot Throughs
6 Ring Dip Negatives: 2 second hold at top, followed by 5 second negative

Metcon
Metcon (3 Rounds for reps)
3 attempts for fastest time at:
20 Pull-ups
20/14 calorie Bike
10 Dball Over Shoulder 100# / 70#
Metcon (3 Rounds for reps)
3 attempts for fastest time at:
15 Jumping Pull-ups
15/10 calorie Bike
10 Dball Over Shoulder 50# / 25#

CrossFit WOD, November 5, 2019

CF 11052019

Core Work
Metcon (AMRAP – Rounds)
Complete As Many Rounds As Possible in 10 minutes of:
10 Hollow Arch Rolls (over and back is 1 rep)
10 V-ups
30 Mountain Climbers (each side, "and 1" etc.)
30 second Handstand Hold
Metcon (AMRAP – Rounds)
Complete As Many Rounds As Possible in 10 minutes of:
30 Second Hollow Hold
15 Abmat Sit-ups
30 Mountain Climbers (each side, count "and 1")
30 second Superman

Metcon
Metcon (Time)
3 Rounds For Time with a partner:
30 Hanging Medball Leg Tosses 20# / 14#
30 calorie Row
30 Wall Balls 20# / 14#
30 Burpees over Medball
Metcon (Time)
3 Rounds For Time with a partner:
30 Hanging Knee Raises (Optional medball)
30 calorie Row
30 Wall balls 10# / 6#
30 Burpees over Medball (stepping okay)

CrossFit WOD, November 4, 2019

CF 11042019

Skill
Clean and Jerk (5-5-3-3-2-2)
10 minute clock: Work up in weight each set prepping for WOD. 70% Should be last set or near the weight of heaviest round you hope to accomplish in WOD.
Clean and Jerk (Sets of 5)
10 minute clock – sets of 5 clean and jerks. Practice good timing and tempo.

Metcon
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Put total reps completed in the notes if you don’t finish within the time cap
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:

30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

If you don’t finish within the time cap, put total reps completed in the Notes