Competition payment and sign-ups need to be in by Friday!

We will be closed on Monday, July 4th. Take a rest day, but if you can't, the workout of the day is Murph. Grab a backpack (20# / 15#) and find a place to do a pull up.

If you did Murph on Memorial Day, may I suggest :

Clovis, Bert, JT, Kerrie, or Zachary Tellier

WARM-UP
1 set:
10 Dumbbell Deadlift (right arm)
5 Single Arm Ring Row / arm
10 DB deadlifts (left arm)
15 Situps

1 set:
10 alternating DB deadlifts + shrug
5 Jumping pull-ups chest-to-bar pull-ups
10 alternating DB deadlifts + shrug
5 jumping chest-to-bar pull-ups

1 set:
5 right-arm DB overhead squats
5 Chest-to-Bar Pullups
5 left-arm DB overhead squats
5 chest-to-bar pull-ups

1 set:
6 alternating Dumbbell Snatch
1-2 Bar Muscle up
6 alternating DB deadlifts + shrug
1-2 bar muscle-ups

NOTES

• Increase the weight of the DB throughout the warm-up. By the last set, you should have the weight you feel most comfortable with.
• If you reach an exercise that you cannot perform, use a movement from a previous set. You want to find the movements you’ll do in the workout.

Pre-workout:
On a 10:00 clock:
Build to a heavy 5-rep DB snatch / arm
– Complete 5 consecutive reps on one arm, then 5 more on the other.

RX
AMRAP 10:
12 alternating Dumbbell Snatch (35/50 lb)
4 Bar Muscle up

INTERMEDIATE
AMRAP 10:
12 alternating DB snatches (20/35 lb)
4 Chest-to-Bar Pullups

BEGINNER
AMRAP 10:
12 alternating DB snatches (10/15 lb)
4 banded strict pull-ups

Stimulus & Goals

• Complete 6-9 rounds.
• Spend no more than :45 on each movement.
• DB snatches should be unbroken for the majority of the workout.
• Cycle through the rounds at a fast pace without breaking up the gymnastics.
• Avoid failed attempts on the BMU and scale as needed.

Strategy

• There is a lot of back and forth in today’s workout. Take a few breaths after completing each movement prior to moving on to the next — especially prior to the bar muscle-ups. We want to limit the amount of failed repetitions. Consider finishing the dumbbell snatches and waiting 5 or 10 seconds before starting the bar muscle-ups.
• Focus on pressing the pull-up bar into the hips as you rotate around the bar in the muscle-ups. As you transition from the pull, focus on driving both elbows forward and looking for your toes as you make it to the dip position.
• If you are looking to go big, keep your DB close to your muscle-up station. Muscle snatches will be a faster movement choice, but they may fatigue your pull quicker than power snatches. Feel it out and use whichever movement allows you to keep moving.

Competition: 80 min

Warm up: 15 min
See above

Workout 1: 10 min
Today’s Rx

Workout 2: 15 min
Shoulder Press
4 sets:
10 reps (90%)
– Rest 1:00 between sets.

NOTES

• Welcome to Week 8 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.
• Today we are working off of your 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.
• Each set is meant to be unbroken. Feel free to rest with the bar in the front rack position, but you should not have to re-rack the bar.
• Rest about 1:00 between sets.
• Look for next week’s percentages to go up and the reps to go up.

Workout 3: 20 min
10 rounds:
1  Rope Climb (15 ft)
7/10-cal. Assault Bike
100-m shuttle run
– Complete the shuttle in 25-m segments.

Stimulus & Goals

• 15:00-20:00
• Cardio intensive, heavy breathing session.
• Push the pace on the shuttle run to maintain 1:30 or less per round.

Strategy

• A lot of time can be lost on the shuttle run and the bike. Choose a pace on the bike that allows you to keep moving. Try to hold a consistent RPM of 60-70 in each round. Attack each segment of the shuttle run as its own run. Focus on moving faster with each segment. Catch your breath on the first 25-m segment and begin to lengthen your strides.
• After each shuttle run, don’t hesitate to jump up on the rope. Worrying about failing the climb is one thing, but if you are simply out of breath, remember that’s the goal. Jump up and start climbing even though you may be out of breath. Practice being comfortable when you are uncomfortable.

Workout 4: 15 min
Every 3 minutes for 15 minutes:
10 Pendlay rows
15 DB pull-overs

NOTES

• In Accessory, perform the Pendlay rows and the pull-overs back to back, also known as a superset. Once you finish both movements, rest in the time remaining on the 3:00 clock. For both movements use a moderate weight that will allow you to complete the reps unbroken.

Stretching: 5 min
1 set:
1:00 barbell bicep mash / arm
1:00 barbell forearm mash / arm
1:00 double forearm stretch on wall

WARM-UP
3 sets:
1:00 Assault Bike, Row, Skierg, or Run
10 Alternating Spiderman Stretch
10 Leg Swing / leg (across body)
10 Good Mornings
10 Air Squats

1 set:
10 Back Squat (35/45 lb)
5 back squats (add 10-45 lb to each side)
5 back squats (add 10-45 lb to each side)
5 back squats (add 10-45 lb to each side)
– Your next weight should be your starting weight.

NOTES

• Use the first part of today’s warm-up to get a good sweat and to elevate your heart rate. The second part of the warm-up is meant to build you up to your working weight for Workout 1. If needed, perform another couple of back squats prior to starting Workout 1.
• Take weight out of a rack.

RX / Intermediate / Beginner
On a 20:00 clock:
10 rounds:
3 Front Squat
1:00 calories on any machine
– Increase front squat load as desired.

Stimulus & Goals

• Prioritize a heavier load over maximum calories.
• Load should be at 60-85% of your 1-rep max.
• Increase load across as many sets as possible.
• Perform at least 10 calories on any machine per round.

Strategy

• For timing purposes, perform a new round every 2:00. You may have a bit of rest prior to starting the next round depending on how long it takes you to perform three front squats.
• Prior to starting the workout, plan your load increases. You will not have a ton of time between rounds to think about it. If you already have an idea, the transitions will be smoother and you may get some rest before starting the next round. Because there are 10 rounds, the increases should be small. Depending on your capacity, you may also consider making a jump every other round.
• If you want to make this workout cardio-intensive, increase your pace on the machine. This may limit your ability to increase load on the front squat, but if you want to breathe harder, go for it.

Post-workout:
On a 3:00 clock:
Max-effort Plank hold
– Rest as little as possible/try to go unbroken.
– Add load for athletes who can perform 3:00 unbroken.

Competition: 80 min

Warm up: 20 min
See above 

Workout 1: Main Lift
Back Squat
4 sets:
10 reps (90%)
– Rest 1:00 between sets.

NOTES

• Welcome to Week 8 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.
• Today we are working off of your 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.
• Each set is meant to be unbroken. Feel free to rest with the bar on your back, but you should not have to re-rack the bar.
• Rest about 1:00 between sets.
• Look for next week’s percentages to go up and the reps to go up.

Workout 2: 20 min
Today’s Rx

Workout 3: 15 min
4 rounds for time:
25 GHD Sit-up
100-ft sandbag carry (150/100 lb)

NOTES

• In Accessory, use a sandbag that you consider heavy. You should be able to accomplish the 100-ft carry in 2 sets or less. Hold the sandbag in the bear-hug position. The GHD sit-ups should be completed in 3 sets or less each time. If this isn’t possible, lower the reps to a number that is doable in 3 sets or less. Focus on quality rather than time. Expect your core to fatigue quickly.

Stretching: 10 min
2 sets:
1:00 quad foam roll
1:00 saddle stretch

Hey Ya'll,

Here is the skinny on the competition.  Right now, we have 7 members signed up.  The competition is July 9th, just under 2 weeks away.  Even if you don't want to compete, you can volunteer as a judge or score keeper.

If we don't have at least 10 members (5 teams signed up & paid) by Friday, I'll turn it back into an individual competition. The cost is $30 per person to cover cash prizes and a T-shirt (which we will order when we know how many competitors we have).

Friday also gives me a week to come up with snarky team names for the randomly generated couples. If you don't like my team name,  you can change it the day of the competition. I will post the teams the Friday morning before the comp, so you can touch base with your partner and  strategize for 24 hours.

To sweeten the pot, I will release the workouts today for those who are concerned. For full disclosure, these workouts were originally created by Adam and then modified for a partner competition. Originally, I wasn't going to let Adam compete since he made up the basis of the workouts. However, now that the teams are paired up at random, I don't think it is much of an advantage. Also, if we end up with an odd number in the Rx division, you might get stuck with me as the odd man out. I have trainers on stand-by in the scaled division as well.  

The primary rule on all workouts = one person working at a time.

These are listed as Rx; the scaled division will be changed to fit the ability of the individual (still challenging, but possible).

WOD I: 15-min. AMRAP
30 Deadlift 135 / 95 
30 Toes to Bar
20 Clean and Jerk 135 / 95
20 Chest to Bar (has to contact)
10 Snatch 115 / 75 
10 Bar Muscle-ups or 30 Burpee pull-ups
(we will make sure you can reach the bar)
Both members must do the same movement, but one person can do all of the movement.

To keep bar loading fair.  Plate changes have to be done by one person per bar.  No changing of plates until both team members are done with that movement.  Women's bar will have a 5# on the inside followed by a 15# and a 10#, Men's bars will have a 35# with a 10# on the outside.

WOD II: 15-min. time cap
75 Wall Balls (20 / 14)
30 Cal Bike
Max HSPU - you can rest on your head to prepare, but you cannot do a rep until your partner is standing.

WOD III: No time cap
Row 1000 M (each team gets one rower) 
42 Box Jumps; can't jump until the other person lands (24" / 20")
30 Burpees to a #45 plate while holding a 25 / 15# plate
18 Back Squats 135 / 95
One person cannot approach the the rack until the other person has racked their bar.
200 Doubleunders or 600 singles 
Both members must do the same movement, but one person can do all of the movement.

If you have any questions concerning the workouts or movements,  text Clint @ (406) 839-8797.

WARM-UP

1 set:
200-m Run
10 Inch-worm + Pushups
15 Jumping pull-ups

1 set:
200-m jog
10 piked push-up
10 Strict Pullup

1 set:
200-m jog (14/20 lb)
10 Up-Downs
:30 Handstand
10 Pullups

1 set:
100-m jog (14/20 lb)
5 Burpees
5 Weighted Pull up
5 Handstand Pushup
5 Chest-to-Bar Pullups

NOTES

• In today’s progressive warm-up if you reach a movement that you cannot perform, go back to a previous movement from an earlier set. Ideally, by the end of this warm-up, you’ll know which movements you are going to perform in the workout.
• During the weighted runs, practice holding the load in different positions to help you find the best position for the workout.

Del
RX
For time:
25 Burpees
400-m weighted run (14/20 lb)
25 Weighted Pull up (14/20 lb)
400-m weighted run
25 Handstand Pushup
400-m weighted run
25 Chest-to-Bar Pullups
400-m weighted run
25 burpees

INTERMEDIATE
For time:
25 burpees
400-m weighted run (10/14 lb)
25 strict pull-ups
400-m weighted run
15 handstand push-ups
400-m weighted run
25 chin-over-bar pull-ups
400-m weighted run
25 burpees

BEGINNER
For time:
25 burpees
400-m run
25 Ring Rows
200-m run
15 Pushups
400-m run
25 Jumping pull-ups
200-m run
25 Burpees

Stimulus & Goals

• 16:00-25:00
• CrossFit Hero WOD, Del.
• High volume within a complex workout.
• Running with load helps us practice for Murph.
• Perform 2-4 sets on all gymnastics movements.

Strategy

• Carrying the load can be the most challenging part of today’s workout. We recommend constantly changing the position in which you carry. This can be a farmers-carry position where you change sides, holding the load at the shoulder, or even holding it against your upper back. Ideally, you’ll have one hand holding the weight and your free hand helping you jog.
• Use a dumbbell or a medicine ball to add load to the movements.
• The run is going to be slowed by the object. It will be awkward. Limit the amount of rest on the gymnastics movements to make up for lost time on the runs. Take short breaks when needed, but try to keep moving.

Competition: 80 min

Warm up: 15 min
See Above

Work out 1: 30 min
Del

Workout 2: 15 min
Snatch:
1 set for reps:
1:00 Snatch (55%)
– Rest 3:00

1 set for reps:
1:00 snatches (50%)
– Rest 3:00

1 set for reps:
1:00 snatches (45%)
– Rest 3:00

NOTES

• In today’s main lift, we are focused on barbell cycling and stamina with light to moderate loads.
• For each 1:00 interval, the objective is to perform as many reps as possible. The best way to accumulate reps is to hang on and cycle quickly. Expect to perform 2-3 large sets within the 1:00 window.
• Target reps with 55% = 10+
• Target reps with 50% = 12+
• Target reps with 45% = 14+
• All reps should be performed as power snatches.
• Next week, we will begin focusing on cycling the shoulder-to-overhead.

Workout 3: 15 min
ACCESSORY - I
5 sets for separate loads:
5 snatch-grip push presses
5 muscle snatches

NOTES

• In Accessory – I, look at your score from May 2 and attempt to do better. It doesn’t have to be a massive weight increase — expect 5-10 lb heavier.

Stretching: 5 min
1 set:
1:00 Calf Foam Roll w/ barbell
1:00 Banded Shoulder Stretch / Side

6/26
AMRAP 9:
10 Box Jumps (20/24 in)
11 Sumo Deadlift High Pull (65/95 lb)
– Athletes must step down from the box.

6/27
Del
For time:
25 Burpees
400-m weighted run (14/20 lb)
25 Weighted Pull up (14/20 lb)
400-m weighted run
25 Handstand Pushup
400-m weighted run
25 Chest-to-Bar Pullups
400-m weighted run
25 burpees

6/28
On a 20:00 clock:
10 rounds:
3 front squats
1:00 calories on any machine
– Increase front squat load as desired.

6/29
AMRAP 10:
12 alternating Dumbbell Snatch (35/50 lb)
4 Bar Muscle up

6/30
5 sets for load:
5 Push Jerk

7/1
5 rounds for time:
63 Double Unders
15 Box Jump Over (20/24 in)
9 Hang Squat Clean (75/115 lb)
– Athletes must step down from the top of the box.

7/2
5 rounds each for time with a partner:
150-m Run
15 Knee to Elbow
15 Burpees

Party from 6 - 10 pm

3150 Driftwood Cir in Lockwood

Space Theme costumes

Volley ball, bouncy house / slide