Blog Archives - Alternative Athletics

Speed Dating Updates

5/31/2023

Hey Ya'll,

You have today and tomorrow to sign up for this weekend's "Speed Dating Competition."

All of the people who have taken the time to vote, either in person or on the website have decided to have the proceeds go towards some new gym equipment rather than a T-shirt and actually more than half the current registered athletes have voted!

This is super cool and in order to sweeten the pot and possibly increase participation I'll match every entry with an equal amount. Right now we are at 11 participants @ $35 w/ and additional match of $385 = $770 for new equipment.

Let me know your thoughts on what we need for gear. I know people are interested in a Rig. We could do a single free standing station, similar to our power racks up front. The continuous systems that attach to the wall won't work on our curved ceilings and false walls. A continuous free standing system would take up to much room when our space is also used by martial artists and acrobats.

I have also heard an interest in padded box jump blocks. I would be willing to try a couple and if they hold up purchasing more. If there are other ideas, keep them coming!

Since we are not doing a T-shirt we are going to be doing a sticker with the same design to commemorate the event.

For those up not up to speed, here are the event details.
Each workout is done with a random partner. There will be a minimum of 30 min rest between workouts. Scores are shared by both partners. 1st place = 1 pt, 2nd place = 2 pt. The individual with the lowest total after 3 workouts is the winner.

8:00 AM athlete brief
8:30 AM first heat WOD 1

WOD I:
I go, you go
3 rounds each 10 / 7-cal bike (2 bikes per team)
3 rounds each 10 wall balls 20#, 10' / 14#, 9'
3 rounds each 10 pullups or 30 jumping pull ups
20 rounds 10 doubles or 20 singles

WOD II:
5x 2 minute rounds + 1 minute rest
(switch stations each round)
Athlete 1: 250 / 200 meter row
Athlete 2: Ground to over head
Score is total weight
(Once an athlete has started they must stick with the weight they chose. Each partner can have a different weight.)

WODIII:
15 min AMRAP
1,2,3,4,5,6 . . . (Highest total reps)
Box Jump or Step 24 / 20" (Complete stand up)
KB Swing 45 / 30#
Burpee
(One partner does the the whole round for the odds, one partner does the even rounds.)

If you have questions, ask Clint or Kelia!

Alternative Athletics: Power Cleans

5/31/2023

WARM-UP
2 sets:
1:00 jump rope
1:00 50-foot shuttle run
1:00 Plank

EMOM 6:
3-5 Seated Box Jump
– Increase height each minute.

1 set:
5 hang muscle cleans (empty barbell or training bar)
5 high hang clean
5 Power Clean

4 sets:
5 power cleans
– Build in load.

NOTES

Use the first two sets to elevate your heart rate and increase your range of motion.
The purpose of the EMOM is to build up your explosiveness.
In the last four sets, increase the loading on the barbell to build up to your working weight.

TEST - Everyone
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power Clean or Squat Clean

Stimulus & Goals

Retest from 230223.
9 total heavy sets, building to a heavy single or new PR.
Athletes will lift once every 2:30.
Touch-and-go reps on the sets of 5 and 3.

Strategy

Begin your first set of five around 70% of your 1-RM. You may increase the loading on the second set.
Begin your first set of three around 80% of your 1-RM. You may increase the loading on the next two sets.
Focus on being aggressive through the extension of the hips and then being quick to get the elbows around.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
4 rounds for time:
400-m Run
10 Push Jerk (105/155 lb)

Stimulus & Goals

9:00-14:00.
Complete each run in 2:30 or less.
Push jerk loading should allow you to finish each set in 2 sets or less.

Strategy

Push the pace on the run and then hang on for dear life.
Go into each set of push jerks with the intent to go unbroken.
After your last push jerk, get out on the run as quickly as possible.

Workout 3: 10 min
EMOM 10:
Min. 1 | :30 Strict Toes to Bar
Min. 2 | 5-10 Strict Ring Dips

NOTES

Scale the range of motion of the toes-to-bar or adjust the movement to V-ups as needed. Substitute with banded ring dips or ring support holds as needed.

Stretching: 10 min
1 set:
1:00 Foam Roll Upper Back
1:00 Seated Straddle Stretch
1:00 forearm stretch

Alternative Athletics: 3 Rounds

5/30/2023

WARM-UP
1 set:
5 Inch-worm + Pushups
10 banded PVC Pass-throughs
15 Banded pull aparts

1 set:
1:00 Assault Bike, Row, or Skierg
10 Alternating Spiderman Stretch
10 Kip Swing
5 Up-Downs

1 set:
1:00 bike, row, or ski
10 Reverse Lunges
10 kip swings (bigger)
5 up-downs

1 set:
1:00 bike, row, or ski
10 Jumping Lunge
5-10 kipping Pullups

NOTES

This progressive warm-up is intended to get you primed for today’s workout.
The first section of the warm-up gets the joints greased and the body moving.
Increase speed on each set.

Pre-workout:
5 sets for load:
1 strict Weighted Pull up
– Rest exactly 1:00 between sets.

TEST
3 rounds for time:
30 Jumping Lunge
25 Pullups

TRAINING
3 rounds for time:
30 jumping lunges
25 pull-ups, Banded Pull up or Ring Rows

Stimulus & Goals

4:00-10:00.
Lunges in :45-1:00.
Pull-ups in :30-2:00.

Strategy

Full sprint from the start. Do not try and game this workout.
Stay low to the ground on the jumping lunges. Keep the transitions quick.
Test yourself on the pull-ups. Challenge yourself to complete the pull-ups in as few sets as possible. Can you go unbroken?

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 20 min
EMOM 16:
Min. 1 | :40 calorie Row
Min. 2 | :40 Box Jump Over (24/30 in)

Stimulus & Goals

Push for one more rep.
10-20 calories in each interval.
10+ box jump-overs in each interval.

Strategy

Take the first few rounds to see where you are. Work on sustaining across the first four rounds and then try to increase the pace in the remaining rounds.

Workout 3: 15 min
4 sets:
12 GHD Raise
15 weighted sit-ups
20 Banded Side Steps (moving right)
20 banded side steps (moving left)

NOTES

See the video below for the GHD glute hamstring raises.
Use a DB or medicine ball for weighted sit-ups. Feel free to increase the load with each set.
On the banded side steps, keep your feet far enough apart to keep tension on the band the entire time. Double-looping the band may help.
GHD glute hamstring raises

Stretching: 10 min
2 sets:
:30 Standing Quad Stretch / leg
:30 banded lat stretch / arm

Alternative Athletics: 4 Rounds

5/29/2023

WARM-UP
1 set:
10 alternating Samson stretches
10 alternating Scorpion Stretch
50-foot alternating Toy Soldier
50-foot alternating quad stretch
50-foot alternating Cossack Squat
50-foot Broad Jumps
50-foot High Knees in place
50-foot butt kickers
50-foot skip for distance
50-foot skip for height

1 set:
200-m Run
10 Shoulder Press (empty barbell)

1 set:
200-m run
10 Push Press (empty barbell)

1 set:
400-m run

SKILL WORK
On a 10:00 clock for load:
Build to a heavy 1-rep Push Jerk

TEST
4 rounds for time:
400-m Run
10 Push Jerk (105/155 lb)

TRAINING
4 rounds for time:
400-m run
10 push jerks (55% max Jerk)

Competition: Rest Day

STRETCH
Accumulate:
1:00 Calf Stretch / leg
1:00 Banded Shoulder Stretch / Side

Weekly Update 5/28 - 6/4

5/28/2023

5/28
RX
AMRAP 8:
5 dumbbell front squat (35/50 lb)
5 Dumbbell Hang Power Clean
5 burpees over the DB
– Use two DBs.

5/29
RX
4 rounds for time:
400-m Run
10 Push Jerk (105/155 lb)

5/30
RX
3 rounds for time:
30 Jumping Lunge
25 Pullups

5/31
RX
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power Clean

6/1
RX
Every 6:00 x 5 sets:
1,600-m Assault Bike

6/2
RX
AMRAP 12:
9 Dumbbell Thruster (20/35 lb)
1 Rope Climb (15 ft)
– Use two DBs.

6/3
RX
10 Rounds of 1:00 on – 1:00 off for reps:
8 Kettlebell Swing (35/53 lb)
4 Burpees
– Pick up a new minute where you left off the previous minute.

6/4
RX
For time:
160 Double Unders
40 Overhead Squat (65/95 lb)
30/40 cal Row
120 double-unders
30 overhead squats (65/95 lb)
22/30 cal row
90 double-unders
20 overhead squats (65/95 lb)
15/20 cal row

Alternative Athletics: 8 minutes W/ DB's

5/28/2023

WARM-UP
5 sets:
:40 easy Row
:20 hard row

1 set:
:30 Scorpion Stretch / side
:30 Elbow to Instep / leg
:30 hamstring stretch / leg
10 squat-to-stand

1 set:
5-8 hang muscle cleans
5 Hang Power Clean
5 Hang Squat Clean
– Use an empty barbell.

3-4 sets:
1 High Pull Clean
1 hang power clean
1 hang squat clean
– Build in load to just under your first working set.

NOTES

Use the first 6 sets to elevate your heart rate and move your body through a full range of motion.
The following set should help you dial in your technique.
In the final 3-4 sets, you should build in load to find your starting weight for the workout.

TEST
AMRAP 8:
5 dumbbell front squat (35/50 lb)
5 Dumbbell Hang Power Clean
5 burpees over the DB
– Use two DBs.

TRAINING
AMRAP 8:
5 KB / dumbbell front squat (25% of front Squat max in each
5 Atlas Stone Clean (go light enough that you can keep moving)
Set the stone in front of you, so you can cycle through the reps faster
5 burpees over the Atlas Stone
– Use two DBs.

Post-workout:
3 sets:
20 alternating DB Renegade Row
20 seated leg lifts over the DB
– Use two DBs for the renegade rows.

Stimulus & Goals

8-12 rounds.
Unbroken throughout the entire workout.
Short rounds with quick transitions.
“Easy” workout executed at max-effort speed.

Strategy

Place the dumbbells on the shoulders in a way that they are able to “rest” and allow your grip to take a break.
Be aggressive with your hips on the hang power cleans. Don’t just muscle them to your shoulders.
Smooth pacing on the burpees to allow you to immediately pick up the DBs in the next round.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 20 min
6 sets for load:
1 High Pull Clean
1 Hang Power Clean
1 Hang Squat Clean
– All reps from above the knee.

2 drop sets:
1 complex @ 95%
1 complex @ 90%

NOTES

For the main lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.
Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
Rest 3:00 between sets.

Workout 2: 10 min
Today’s Rx

Workout 3: 15 min
10 sets for time:
500/600-m Assault Bike
– Rest :30 between sets.

Stimulus & Goals

Keep all sets under 1:30.
Start at a conservative pace and increase your pacing after the first couple of sets.

Strategy

Find a pace that you can maintain. Challenge yourself to not deviate from that pace by more than :05 in either direction.

Stretching: 10 min
Accumulate:
1:00 Couch Stretch / side
1:00 Foam Roll Quad / side
1:00 press-up hold

CrossFit Workout: Barbara Ann

5/27/2023

WARM-UP
2 sets:
1:00 Row, Assault Bike, or Skierg
5 Inch-worm
10 Pushups
– Rest 1:00 between sets.

1 set:
:20 Single-Unders
:20 toe-touches

1 set:
:20 Double Unders
:20 Shoulder Taps

1 set:
:20 double-unders
:20 Single-Unders

2 sets:
5 Deadlift (empty barbell)
:10 Handstand against the wall
5 handstand push-up negatives

3 sets:
3 deadlifts (workout weight)
3 Handstand Pushup

NOTES

Use this progressive warm-up to gradually build to the full movements in the workout. If you reach a movement you can not perform, return to the movement in the previous set.

Barbara Ann
TEST
5 rounds, each for time, of:
20 Handstand Pushup
30 Deadlift (95/135 lb)
40 Situps
50 Double Unders
– Rest 3:00 between rounds.

Compare to 10/20/21

TRAINING
5 rounds, each for time, of:
20 Dumbbell Push Press ( 20% Jerk in each hand)
30 deadlifts (55% Max)
40 sit-ups
:30 double-unders or Single-Unders
– Rest 3:00 between rounds.

Stimulus & Goals

All rounds in 5:00 or less.
Handstand push-ups in 2:00 or less.
Maintain consistent paces in all rounds.
Large sets of deadlifts, sit-ups, and double-unders.
New benchmark workout that resembles Barbara, but with higher skill movements.

Strategy

The handstand push-ups and deadlifts should take the longest time each round, and the sit-ups and double-unders should be a sprint to finish every time.
Don’t push to failure too soon on the handstand push-ups. If you fail early, it’s going to be a long workout.
Mix your grips on the deadlifts. Anything you can do to hang on to the bar.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 35 min
Today’s Rx

Workout 2: 10 min
AMRAP 10:
1-2-3-4.. etc.
DB Turkish Get-up (35/50 lb)
Strict Chest-to-Bar Pullup

Stimulus & Goals

5 rounds or more.
Slower-paced workout to promote recovery, but still gives athletes the potential to move with intensity if they’re feeling good.
Take the body through different ranges of motion.
Consistent movement by switching arms on the TGU as needed and breaking up the C2B in singles if necessary.

Strategy

Hold on to 2s or 3s for the strict C2B as long as possible, then switch to singles.
Alternate arms every round for the TGU or switch arms halfway through every set.
Aim to minimize transitions to and from each movement. There may be a lot of resting in the middle of every set for both movements, so get started right away to save time.

Workout 3: 10 min
For time:
400-m Sled Drag (25/45 lb)

NOTES

Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. The weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!

Stretching: 10 min
Accumulate:
2:00 Foam Roll Low Back
2:00 Foam Roll Upper Back

Changes to Speed Dating Workouts

5/26/2023

Workout I

Women will do 7 cal on the bike. Men still at 10

Workout II

Women will row 200 M. Men still row 250 M.

-C-

Alternative Athletics: Ropes and Rowing

5/26/2023

WARM-UP
2 sets:
5 Scap Pull up
10 Kip Swing
30 Jumping Jack

2 sets:
2-5 Strict Pullup
30 skier jacks

1 set:
4 Pull-to-Stands
15 pulls on the rower

1 set:
1 Rope Climb
15 pulls on the rower

2 sets:
1 Legless Rope Climb
15 pulls on the rower
– Rest :30 between sets.

NOTES

Use this progressive warm-up to gradually build to the full movements in the workout. If you reach a movement you cannot perform, return to the movement in the previous set.
In the last two sets of the warm-up, push the pace on the 15 pulls on the rower.

Pre-workout:
5 sets for total distance:
20 pulls on the rower
– Rest 1:00 between pulls.

TEST
10 rounds for time:
1 Legless Rope Climb (15 ft)
200/250-m Row
– Rest 1:00 between rounds.

TRAINING
10 rounds for time:
1 Rope Climb (15 ft), 4 lock offs or 3 Pull-to-Stands
200/250-m row
– Rest 1:00 between rounds.

Stimulus & Goals

9:00-14:00 (without rest time).
Try to keep rounds as close to 1:00 as possible. No longer than 1:30.
Sprint-style workout.

Strategy

Start out of the gate hot and then try to hold on to that pace. Expect the pace to slow, however, you should not see a decline of more than :20 from your first round.
Jump as high on the rope as possible before beginning the ascent.
Sprint the row. Keep your stroke rate high (28+).

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
3 sets for quality:
10 DB windmills / arm
20 GHD Hip Extension
:30 GHD Sorenson hold

NOTES

Use a weight for the DB or KB on the windmills that allows you to perform all 10 reps unbroken before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.

Workout 3: 10 min
For time:
20 Back Squat (125/185 lb)
800-m run
100 Air Squats
800-m run
20 Front Squat (125/185 lb)

Stimulus & Goals

13:00-18:00.
Perform the back squats in 2 sets or less (try to hang on and go unbroken).
Complete both runs in 5:00 or less.
Perform the air squats in 3:00 or less.
Finish the front squats in 3 sets or less.

Strategy

Push the pace on each run. You can make up a lot of time on these.
Keep moving on the air squats, especially when the lactic acid begins to set in. Remember to breathe, move at a smooth speed, and find your happy place.
Do not drop the barbell. Hang on for one more rep.

Stretching: 10 min
1 set:
1:00 lacrosse ball mash on posterior deltoid / side
1:00 lacrosse ball pec mash / side

Alternative Athletics: Squat & Run

5/25/2023

WARM-UP
1 set:
100-m jog
50-ft Toy Soldier
50-ft alternating quad stretch
50-ft High Knees in place
50-ft butt kickers
50-ft alternating Walking Lunge
50-ft Broad Jumps
50-ft skip for height
50-ft skip for distance
100-m jog

1 set:
100-m Run
10 Air Squats
100-m run
10 air squats

4 sets:
3 Back Squat
3 Front Squat
– Rest 1:00 between sets.

TEST
For time:
20 Back Squat (125/185 lb)
800-m Run
100 Air Squats
800-m run
20 Front Squat (125/185 lb)

TRAINING
For time:
20 back squats (55% Front Squat Max)
800-m run
50 air squats
100 Russian Twist (25% max Snatch) single count
800-m run
20 front squats (Same bar)

Stimulus & Goals

13:00-18:00.
Perform the back squats in 2 sets or less (try to hang on and go unbroken).
Complete both runs in 5:00 or less.
Perform the air squats in 3:00 or less.
Finish the front squats in 3 sets or less.

Strategy

Push the pace on each run. You can make up a lot of time on these.
Keep moving on the air squats, especially when the lactic acid begins to set in. Remember to breathe, move at a smooth speed, and find your happy place.
Do not drop the barbell. Hang on for one more rep.

Competition: Rest Day

STRETCHING
2 sets:
:30 pigeon pose / leg
:30 Couch Stretch / leg