Blog Archives - Alternative Athletics

TTCFGB Last Friday

1/31/2022

Hey Everyone,

Great turnout on Friday for the annual Tag Team Championship Fight Gone Bad. It was great to see returnees as well as new faces. All in all, there were 25 individual workouts and 20 team workouts. Several Personal Records were posted from repeat teams.

We raised a couple hundred bucks for Camp Patriot out of Libby, MT, but many people weren’t aware this was a charity workout. Camp Patriot is similar to the Wounded Warrior Project, only local and with excellent pass through. The program has been doing great things for more than a decade, so I’m glad we can show them some support. Check out the video on Camp Patriot below.

Since some athletes didn't know we were passing the hat, we won’t send the check until the end of the week. Give additional donations to a trainer and we will send it Friday.

Thanks again to everyone who donated, and those who pushed so hard in the workout. It was a great day and truly worth losing my voice . . . again.

-C-

Alternative Athletics: Descending

1/31/2022

Warm Up: 15 minutes
3 Sets:
:30 Jumping Jack
10 Good Mornings
:30 Plank
10 Straight Leg Deadlifts

1 Set:
5 Deadlift(40%)
4 Deadlifts (50%)
3 Deadlifts (60%)

NOTES

Spend another set or two working up to your starting set for the deadlifts.
During the deadlift warm-up practice a dead stop deadlift where you do not rebound off of the ground.

Rx
For Time:
21 Deadlift (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

Modifications
Run = 2.5 x Distance Bike

Intermediate
For Time:
21 Deadlifts (155/105#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

Beginner
For Time:
21 Deadlifts (95/65#)
400m Run
15 Deadlifts
300m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run

Accessory:
2 Sets:
1:00 GHD Sit-up
1:00 Plank
1:00 Good Mornings

Competition: 80 min

Warm Up: 15 minutes
see above

Workout 1: 15 min
4 Sets For Load:
5 Deadlift (70%)
3 Deadlifts (75%)
2 Deadlifts (80%)
1 Deadlift (90%)

NOTES

Rest 1:30-2:00 between all sets
Today’s session continues our focus to build strength volume in our basic lifts. If your specific percentages are particularly challenging, consider reducing the weight by 5-10lbs. Today’s loading should be relatively light.
You can also consider basing your weight off of 90% of your 1-rep max instead of 100% of your 1-rep max.

Workout 2: 5 min
For Reps:
8+ Deadlifts (80%)
NOTES

Just like last week’s max effort pieces, avoid true rep failure in Accessory-I. Go to volitional failure which means if the form changes or if you start to increase rest between reps, then you should stop.

Workout 3: 20 min
For Time:
100m Farmer Walks
21 DB Dumbbell Power Clean
400m Run
100m DB Farmer Carry
15 DB Power Cleans
400m Run
100m DB Farmer Carry
12 DB Power Cleans
400m Run
100m DB Farmer Carry
9 DB Power Cleans
400m Run

Stimulus & Goals

10:00-15:00
Larger sets
Moderate to heavy DB loading

Strategy

Start with a slow run pace and then increase that pace as the power clean reps decrease. The goal of this workout is to help train you to increase your speed and intensity as you accumulate fatigue. This means that you should maintain a moderate and consistent pace on the cleans and the farmer carry. Only increase speed on those movements if you can similarly increase your pace on the running.

Workout 4: 20 min
5 Sets:
10 DB Front Rack Step-ups (low box)
15 DB Weighted Situps
15 DB Side Bends / Side
15 Single-Arm DB Chainsaw Rows

Stretching: 5 min
3 Sets:
:30 Groiner Stretch / Side
:30 Calf Stretch / Side
:30 Russian Twist

Alternative Athletics: 10 min

1/30/2022

Warm Up:
3 Rounds
10 Ski Jumper
300M Row

Pre-Workout:
EMOM 12:
2 Push Press

Rx
AMRAP 10:
10 Box Jumps (24/20″)
15 Push Jerk (95/65#)
:20 Assault Bike

Intermediate
AMRAP 10:
7 Box Jumps (24/20″)
15 Push Jerks (75/55#)
:20 Calorie Bike

Beginner
AMRAP 10:
10 Box Steps (20″)
10 Push Jerks (65/45#)
:20 Calorie Bike

Competition Rest Day

Weekly Update 1/30 - 2/5

1/30/2022

1/30
AMRAP 10:
10 Box Jumps (24/20″)
15 Push Jerk (95/65#)
:20 Assault Bike

1/31
For Time:
21 Deadlift (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

2/1
From 0:00-5:00
EMOM 5:
5 Thruster (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)
From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)
– Continue adding 20 / 10# every 5:00 for as long as you are able

2/2
3 Rounds For Time:
500/400m Row
21 Pushups
12 Strict Toes through rings

2/3
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

2/4
6 Rounds For Time:
21/15 Assault Bike
21 Box Jumps (24/20″)
21 Situps
– Alternate full rounds with a partner.

2/5
3 Rounds For Time:
50 Alternating Pistol
7 Muscle Up
10 Hang Power Clean (175/125#)

Alternative Athletics: 10 minutes

1/29/2022

Warm up: 15 min
3 Sets:
1:00 Row, Assault Bike or Jog
:30 Couch Stretch / Side
5 Slow Squat Therapy Squats

1 Set:
5 Back Squat (40%)
5 Back Squats (50%)
5 Back Squats (60%)

Pre-Workout:
5 Sets For Load:
3 Sumo Deadlift

Rx
AMRAP 10:
:30 L-Sit (from floor)
10 Odd-Object Cleans (Atlas Stone Clean)

Stimulus & Goals

5+ Rounds
Use a heavier pound sandbag, ball, DB, KB, or another odd object for the cleans.
Maintain :10 holds on the L-sits.

Strategy

Avoid scaling the L-sit volume, instead scale the movement difficulty by performing a seated L-sit or a hanging L-hold from a bar. You can also only extend a single leg to reduce the loading.
For the cleans, use a heavier loading that you can perform 2-3 unbroken reps throughout the entire workout. You can use a sandbag, heavy single KB, or heavy single DB.
The goal is to gain strength with an odd object, don’t rush the reps or this workout. Focus on getting more comfortable lifting an odd object.
If you only have a barbell then use a moderate-heavyweight that you can muscle clean.

Intermediate / Beginner
AMRAP 10:
:30 Seated L Sit
10 Odd-Object Cleans (Atlas Stone Clean)

Competition: 55 min

Warm up: 15 min
see above

Workout 1: 10 min
4 Sets For Load:
8 Back Squat (65%)

NOTES

Rest 2:00 between sets.
This workout is lower intensity, but higher volume from last week’s squat session. Focus on maintaining a consistent squatting pace as well as the consistent time between sets. For the Accessory-I avoid pushing to total failure, similarly, maintain a consistent squatting pace. We will retest heavier lifts toward the end of next week.

Workout 2: 5 min
For Reps:
1:00 Max Unbroken Back Squats (65%)
NOTES

You want to avoid going to total failure. Instead, go to a set that is at least greater than 10-reps. Terminate your set once your pace changes or your movement quality starts to change.

Workout 3: 10 min (tomorrow's WOD)
AMRAP 10:
10 Box Jumps (24/20″)
15 Push Jerk (95/65#)
:20 Calorie Assault Bike

Stimulus & Goals

5+ Rounds
40+ Calories
Use a lighter weight and moderate box jump height

Strategy

Maximize rounds completed and calories accumulated by finding a consistent pace on the box jumps and push jerks. Avoid trying to sprint the first round at 100% and then dying out on the remaining rounds.
Consider splitting the push jerks into two sets if perform an unbroken set will completely wear you out.
Avoid the temptation to use the push press just because the loading is light. Build neurological capacity and technical awareness by sticking to the push jerk.
If you don’t have a bike you can substitute a row or ski erg as needed. If you don’t have either perform max d-ball slams in :20 each round.

Workout 4: 10 min
Today's Rx WOD

Stretching: 5 min
3 Sets:
:30 Lacrosse Ball / Foot
:30Doorway Pec Stretch / Side
:30 Standing Hamstring Stretch / Side

Tag Team Championship FGB

1/28/2022

Warm up: 15 min
On a 7:00 Clock:
10 Shoulder Taps
10 Kip Swing
5 Alternating Single-Arm kb Strict Press / Arm
10 Banded pull aparts

Championship Tag Team Fight Gone Bad
The only rule is that only one person can be working out at a time.
(If you don't have a friend you are doing it by yourself!)

5 Rounds
1 minute Wall Balls 20 / 14#
1 minute Sumo Deadlift High Pull 55 / 75#
1 minute Box Jumps 20 / 18 "
1 minute Push Press 55 / 75#
1 minute Calories Row
1 minute Rest

Compare to 5/21/21

Alternative Athletics: 7 Rounds

1/27/2022

Warm up: 5 min
Assault Bike

RX
On a 35:00 Clock:
Max Distance Run
Every 5:00, stop and perform 15 Burpees.

Intermediate / Beginner
On a 35:00 Clock:
Max Distance Run
Every 5:00, stop and perform 10 burpees.

Competition: Rest Day

Alternative Athletics: Heavy OHS

1/26/2022

WARM-UP: 15 min
3 Sets:
5 Wall Squats to Target
10 PVC Pass Through
20 Banded Side Steps / Side

3 Sets:
3 Squat Snatch (singles)
:30 Couch Stretch / Leg
3 Overhead Squat

Pre-Workout:
Build to a 1-rep squat or Power Snatch

NOTES

Increase loading slightly across the snatches overhead squats in the second part of the warm-up. The goal of that second part is to specifically increase your range of motion and flexibility-don’t rush those reps just because they are light.

Rx / Intermediate / Beginner
9 Sets for Load:
Overhead Squat
3-2-2-2-1-1-1-1-1

NOTES

Rest 2:00-3:00 between sets.
Increase loading across as many sets as possible.
Start around 70% of your 1-rep max.

Competition: 120 min

WARM-UP: 15 min
see above

Workout 1: 10 min
EMOM 10:
1 Squat Snatch

NOTES

Start at 60-70% of your 1-rep max snatch.
Aim to build up to 85-90% of your 1-rep max.
Avoid large loading jumps and failed lifts. You want to get comfortable lifting a heavy load with minimal rest.
If you cannot squat snatch well stay light or practice a power snatch + overhead squat.

Workout 2: 30 min
Today's WOD

Workout 3: 30 min
For Load:
3 Deadlift
(60%)
3 Deadlifts (67.5%)
7 Sets x 3 Deadlifts (72.5%)

NOTES

We are nearing the end of this lifting focus. As we move into the new year, we will focus more on max effort days alternating with moderate to higher volume lifting days. For now, try to avoid adding a lot of extra lifting volume on and blowing past the designated percentages.
Rest up to 2:00 between sets.
For the Accessory – I you want to avoid going to total failure. Instead go to a set that is at least greater than 3-reps. Terminate your set once your pace changes or your movement quality starts to change.
Rest long enough between the sets and rounds on Accessory-II so you can maintain unbroken sets of each movement and increase weight across all five sets.

Workout 4: 30 min
5 Sets:
10 Glute Bridges
(heavyweight)
20 Banded Good Mornings
10 Weighted Box Step
(heavyweight) (20/14″)

NOTES

Increase loading across the step-ups and glute bridges as long as you can stay unbroken.
Rest up to 2:00 between sets, rest briefly between movements.

Stretching: 5 min
Accumulate:
1:00 Banded Hamstring stretch / Side
1:00 Groiner Stretch / Side

Alternative Athletics: 7 minutes

1/25/2022

Warm up: 25 min
5 Rounds For Distance:
:50 Row
– Rest :10
:40 Row
– Rest :20
:30 Row
– Rest :30
:20 Row
– Rest :40
:10 Row
– Rest :50

NOTES

Use the first round of this warm-up to wake up and settle in. You want to specifically pace this so you are able to consistently increase your pacing as the time domains decrease.
Start with a casual pace for the :50 intervals and then try to take a few seconds off of your 500m split time with each shorter interval.
Substitute a bike or ski erg as desired.

Pre-Workout:
EMOM 10:
3 Weighted Pull up

RX
AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pullups

INTERMEDIATE
AMRAP 7:
7 Box Jumps (24/20″)
7 Pullups

BEGINNER
AMRAP 7:
8 Box Steps (24/20″)
7 Ring Rows

Competition: 60 min

Warm up: 25 min
see above

Workout 1: 8 min
EMOM 7:
1-7 Muscle Up
– All unbroken sets, adjust numbers throughout.

NOTES

The goal of this drill is to build consistency and volume in the muscle-up. Avoid using a rep scheme that you will fail or significantly drop off in rep volume. We would rather see you hold 2’s and 3’s than have a mix of 5’s and 1’s. If needed, scale all the way down to a single rep.
If you cannot perform muscle-ups then today is a good day to practice jumping muscle-ups or muscle-up progressions from the floor. Try to avoid scaling to pull-ups because we will have so much pull-up volume in today’s workout.

Workout 2: 15 min
5 Sets For Load:
3 Weighted Weighted Pull up

NOTES

Rest 2:00 between sets
Increase loading across as many sets as possible.

Workout 3: 7 min
Today's RX WOD

Stretching: 5 min
3 Sets:
:30 Calf Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Foam Roll Quads

Reminders!

1/24/2022

Hey everyone,

Here are a couple quick reminders:

This Friday, January 28, is Tag Team Championship Fight Gone Bad. Remember, if you bring someone who hasn't been to the gym in the past 6 months, they can help you with the workout. If not, you are going solo!

February 24 is the first workout of the 2022 CrossFit Open! These will also be the workout of the day on Fridays during the three weeks of competition. However, if you want a T-shirt, you have to register to be on the Alternative Athletics team. The workouts are scalable and open to everyone!