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July PR's

7/31/2023

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I'm heading out of town, so we are getting these in early. Also the board is getting full!

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CrossFit Workout: Nancy

7/31/2023

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7/31
Warm up:
On a 6:00 clock:

After athletes finish the third round they go cycle back through the 3 rounds until the clock hits 6:00.

Round 1:
Partner 1 comes back and they switch.
Partner 1: 100-m jog
Partner 2: PVC Overhead Lunge

Round 2:
Partner 1 comes back and they switch.
Partner 1: 50-m side shuffle each direction
Partner 2: alternating lateral lunges

Round 3:
Partner 1 comes back and they switch.
Partner 1: 100-m run backwards
Partner 2: Hang Squat Snatch

LIFTING | 12:00

Athletes have 12:00 to build up to a heavy complex of 3 Muscle Snatch + 2 Power Snatch + 1 Overhead Squat.
Athletes should aim to take between 8-12 sets. The goal is to lift slightly heavier than they will in Nancy.
Focus on helping athletes improve their set-up during the muscle and power snatches. Focus on improving the overhead position by pressing up hard and squatting down slowly during the overhead squat.

2 sets:
10 reps Overhead Squat (workout weight)
– Rest 1:00 between sets.

Test
Nancy
5 rounds for time:
400-m Run
15 Overhead Squat (65/95 lb)

Compare to 8/21/20

Training
5 rounds for time:
400-m Run
15 Overhead Squat (55%)

Stimulus & Goals

Classic CrossFit benchmark.
10:00-15:00.
Light loading and large sets for the overhead squats.
Fast but consistent pace on the runs.

Strategy

The intended loading for Nancy is light; use a weight that allows you to complete at least 10 reps in a row each round before you need to rest. These reps should be smooth and relatively quick.
Maintain a similar “fast” run pace across all rounds. If you don’t think you can finish at least 3 rounds of the 400-m run under 2:00 each, scale a few of the rounds to 300 m.

Competition: Rest Day

Stretching:
2 rounds:
1:00 Calf Foam Roll
1:00 quad foam roll

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Weekly Update 7/30 - 8/5

7/30/2023

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7/30
Test
For time:
30 ring Muscle Up

7/31
Test
Nancy
5 rounds for time:
400-m Run
15 Overhead Squat (65/95 lb)

8/1
Test
EMOM 20:
Even minutes: 3 Power Clean (155/225 lb)
Odd minutes: Max calorie Row

8/2
Test
AMRAP 12:
10 DB snatches (35/50 lb)
10 Burpee Box Jump Over (20/24 in)

8/3
Test
3 x AMRAP 3:
20 Wall Balls (14/20 lb) (9/10 ft)
15 Toes-to-Bar
– Rest 2:00 between AMRAPs.

8/4
Test
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.

8/5
Test
8 rounds for time with a partner:
30 Burpees
20 Russian KB swing (53/70 lb)
10 Chest-to-Bar Pullups
– Split the work as needed.

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Alternative Athletics: 30 Muscle ups

7/30/2023

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WARM-UP
1 set:
200-m Run
10 Samson stretches
:30 PVC Overhead Squat (pause in the bottom)
:30 Ring support hold
:30 Ring Rows

1 set:
200-m run
10 Alternating Spiderman Stretch
:30 PVC overhead squats (pause in the bottom)
:30 Strict Ring Dips
:30 Strict Pullup

1 set:
200-m run
10 hamstring scoop stretch / leg
:30 PVC overhead squats (pause in the bottom)
:30 strict ring dips
:30 Strict Chest-to-Bar Pullup

NOTES

Start slower and gradually pick up the pace as you get warm.
This warm-up is intended to prep movement patterns, move through full range of motion, and get sweaty and warm.
After finishing the warm-up, practice a few muscle-ups before starting the workout.

Test
For time:
30 ring Muscle Up

Training
For time:
90 Reps Combination of Pullups or Ring Dips

Stimulus & Goals

Stimulus: 5:00-10:00.
Advanced athletes might be as fast as 3:00, while some athletes may creep past 10:00; most should land between 5:00-10:00.
Scale by reducing volume and/or using jumping muscle-ups, banded low-ring transitions, or foot-assisted low-ring transitions.

Strategy

Maintain manageable sets throughout this workout. If you reach failure, it will be a long road to the finish line. Consider sets of 3-5 and minimize your rest between sets. If you have a few bigger sets in the tank, 5+, then do so early in the workout.
As you begin to fatigue, think about pulling the rings deep into your hips and transitioning to the dip with a fast turnover.

Competition: 75 min

Warm up: 15 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 20 min
For time:
50 Wall Balls (14/20 lb) (9/10 ft)
50 alternating Pistol
– Rest 1:00
40 Kettlebell Swing (35/53 lb)
40 Knee to Elbow
– Rest 1:00
30 Dumbbell Clean (20/35 lb)
30 Handstand Pushup
– Use two DBs for the cleans.

Strategy

Challenge yourself to hang on to the weighted movements for as many reps as possible. Go unbroken if you can. Don’t try and “game” the weightlifting movements in an attempt to save yourself for the gymnastics movements.
Push yourself outside your comfort zone and find areas where you need to improve.
Focus on your breathing through each movement. This can help keep you composed and relaxed.

Workout 3: 20 min
4 sets for quality:
25 seated leg raise
5 L-Sit Pullups
5 Wall Walk

NOTES

The goal is quality movement. On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels of the ground.
It’s OK if you have to break the L-pull-ups into a couple of sets. Keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
Control the descent of the wall walks. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.

Stretching: 10 min
1 set:
1:00 lacrosse-ball tricep mash / side
1:00 Lat Lacrosse Ball Roll / side

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Alternative Athletics: 5 rounds

7/29/2023

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WARM-UP
2 sets:
10 slow calf raises
10 Plate toe taps
10 Box Steps
10 drop-and-land off of the plate
10 Box Jumps + step-down (alternating step-down leg)
5 box jump + squat landing
5 box jump + slow rebound
5 box jumps

2 rounds:
5 KB / DB sumo deadlift high pulls (workout weight)
4 box jumps
2 Situps

NOTES

The first two sets get you moving and ballistic. Move slower through the first round and then pick up the pace in set two.
The final two rounds are a mini round of the workout. This is where you can dial in the weight for the KB sumo deadlift high pulls.

Test
5 rounds for time:
15 KB Sumo Deadlift High Pull (35/53 lb)
18 Box Jumps (20/24 in)
21 Situps

Training
5 rounds for time:
15 KB Sumo Deadlift High Pull @ 15% Max DL
18 Box Jumps 50% max
21 Russian Twist @ 25% Snatch (single count)

Stimulus & Goals

11:00-16:00.
Full body conditioning-heavy workout.
Sumo deadlift high pulls in 1-2 sets and 1:00 or less.
Box jumps in 1:30 or less.
Sit-ups in 1:00 or less.

Strategy

Your legs will feel heavy as you move through this one, but it will be your heart rate and cardiorespiratory endurance that will determine how fast you can go and how little you can manage to rest.
Choose a KB load that you can move through every round in no more than 2 sets and in 1:00 or less. Scale box height as needed to keep the box jumps sub 1:00. And similarly, reduce sit-up volume as needed to keep those sets within a :90 window every round.

Competition: 70 min

Warm up: 15 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 10 min
EMOM 10:
3 Back Squat

NOTES

Perform each set at 70-85% of your 1-rep max.
Focus on exploding out of the bottom of the squat as fast as possible.

Workout 3: 15 min
5 sets for load:
10 alternating Weighted Box Step (20/24 in)
10 alternating Reverse Lunges

NOTES

Use the heaviest pair of DBs possible to complete the DB step-ups. Increase load across each set.
Use a barbell for the reverse lunges. Increase load as needed.

Stretching: 10 min
3 sets:
:30 Yoga - Cobra Position
:30 Alternating Spiderman Stretch, left
:30 spiderman stretch, right

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Alternative Athletics: 20 min

7/28/2023

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WARM-UP
1 set:
:30 Row (easy pace)
10 Pushups

1 set:
:30 row (moderate pace)
5-10 piked push-up

1 set:
:30 row (moderate pace)
5 handstand push-up negatives

1 set:
:30 row (fast pace)
5-10 Handstand Pushup
:30 row (fast pace)

EMOM 5:
3 Clean and Jerk
– Building in load.

1 set:
5 handstand push-ups
5 clean and jerks (workout weight)
5 calorie row

NOTES

Use the first four sets to progressively build to your handstand push-up and to warm your body up on the rower.
Increase the loading each minute during the clean and jerk EMOM. The goal is to find your workout weight.
The last set is meant to be a mini round of the workout.

Test
AMRAP 20:
3-6-9-12-15… etc.
Handstand Pushup
Clean and Jerk (95/135 lb)
Calorie Row

Training
AMRAP 20:
3-6-9-12-15… etc.
Handstand Pushup
Clean and Jerk (55% Max)
Ladder Snake hop lateral - each jump = 1 rep

Stimulus & Goals

Most athletes should complete the round of 15+. Advanced athletes get into the round of 21.
Maintain sets of 3 on the handstand push-ups.
Quick singles on the clean and jerks (5+ reps/minute).

Strategy

If possible, perform the first few rounds with touch-and-go reps. Then, utilize quick singles for much of the later rounds.
Expect the handstand push-ups to get more and more challenging as the workout goes on because of the jerk. Keep the reps fast and manageable, and don’t push to failure.
The row is where you can catch your breath and prepare yourself for the next set of handstand push-ups and clean and jerks. Do not push too hard on the rower otherwise, you will gas yourself for the other movements.

Competition: 80 min

Warm up: 15 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 30 min
2 sets for total time:
200-m Run
400-m run
800-m run
100-m sprint
– Rest 1:00 between each distance.

Stimulus & Goals

23:00-30:00 (including rest).
Conditioning work that trains our mid-workout running stamina.

Strategy

Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
The longer the distance, the slower your pace. Try to hit these time goals:
200 m (:45-1:15)
400 m (1:15-1:45)
800 m (3:00-4:00)
100 m (:15-:30)

Workout 3: 5 min
8 sets for total reps:
:20 GHD Sit-up
:10 rest

NOTES

Perform as many reps as possible of GHD sit-ups in :20. After :20 is up, rest :10 and repeat that for 8 rounds. This will get challenging, so be smart about how fast you start this workout.

Stretching: 10 min
1 set:
:45 Scorpion Stretch / side
:45 lacrosse ball upper back / side
:45 table tops

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Alternative Athletics: 3 Rounds

7/27/2023

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WARM-UP
2 sets:
10 Samson stretches lunges
10 PVC Good Mornings
10 PVC Overhead Squat
10 Hollow Rock
10 Pushups
10 Ring Rows OR 3-10 Strict Pullup

EMOM 3:
100-m Run
– Build in pace with each run.
1 set:
200-m run (fast)
10 DB Weighted Box Step - single DB / KB / Sandbag

Test
Every 5:00 x 3 sets for reps:
800-m Run
Max reps Weighted Box Step (20/24 in) (35/50 lb)
– Use one DB.

Training
3 Rounds
800M Run
1 min Max Weighted Box Step @ 50% max Box Jump and 25% Front Squat
– Use one DB / KB / Sandbag

Competition: Rest Day

Post Workout
3 sets:
15 V Ups
:15 Hollow Hold
20 alternating Shoulder Taps

Stretching:
2 sets:
1:00 Foam Roll Quad
:45 foam roll glute / side

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Alternative Athletics: 5x 10 Bench

7/26/2023

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WARM-UP
AMRAP 4:
10 mountain climbers
10 Air Squats
10 Pushups

2 sets:
5 empty bar Bench Press

3 rounds:
10 bench presses
– Add load each round.

NOTES

Start slower and gradually pick up the pace as you get warm.
This warm-up is intended to prep movement patterns, take athletes through full range of motion, and get everyone sweaty and warm.
Increase the loading on the barbell during the last three rounds of the warm-up to find your starting weight for the workout.

Test / Training
For load:
10-10-10-10-10:
Bench Press

Stimulus & Goals

High volume, upper body bench pressing heavy day.
All sets should be at 70% or greater of athletes’ 1-rep-max bench.
Build to a heavy set; lift once every 5:00.

Strategy

Start at a moderate load with your first working set and add small jumps in load across each set.
Remain wary of going too heavy too soon and failing reps mid-workout.

Competition: 86 min

Warm up: 15 min
See Above

Workout 1: 25 min
Today’s Rx

Workout 2: 21 min
AMRAP 21:
400/200/100-m Run
Max-rep Strict Pullup
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

Stimulus & Goals

Today’s workout is about building strict pull-up strength and stamina!
From 0-7:00, complete a minimum of 5 strict pull-ups each time; complete 3-5 rounds total.
From 8:00-14:00, complete 5-7 rounds; expect your pull-up reps to decrease slightly each round due to fatigue. A goal for this round is 3-5 pull-ups each time.
From 15:00-21:00, expect your rounds to be about 7-9 total, and again, your pull-ups will probably decrease. A good goal for the pull-ups is 1-5 reps each time.

Strategy

Leave a couple of reps in the tank each round during the pull-ups. If you go to absolute failure to start the workout, you’re going to drop off fast.
Push the runs! The more rounds you do, the more reps you will likely get. Your speed on the runs will not effect your strict pull-ups for the most part so you’re better off pushing them.
Try to finish 400m in under 2:00, 200m in under 1:00, and 100m in under :30.

Workout 3: 15 min
5 sets for quality:
10 DB Single-Leg Deadlifts / leg
15 GHD Back Extension

NOTES

Choose a moderate weight DB for the Romanian deadlifts. Focus on range of motion and time under tension. Don’t rush these. If your balance is challenged, consider holding on to a post or lightening the load. Once you finish the Romanian deadlifts, immediately go into the back extensions. Once again, focus on good range of motion and time under tension. By the end of this superset, your hamstrings and lower back should have a quality pump.

Stretching: 10 min
1 set:
1:00 lacrosse ball pec mash / side
1:00 lacrosse ball shoulder mash / side

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Alternative Athletics: 3 Steps Down

7/25/2023

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WARM-UP
1 set:
3:00 Row
– Row at a slow/moderate pace here just to start getting warm.

1 set:
:30 mountain climbers
5 Inch-worm + Pushups
5 KB windmills / arm

1 set:
:30 Up-Downs
10 single-arm KB swings, right arm
10 single-arm KB swings, left arm

1 set:
:30 Bar Over Burpees over the KB
20 Kettlebell Swing

3 sets:
5-8 unbroken Deadlift (building)
– Rest 1:00 between sets.

NOTES

Use the KB movements to warm up the posterior chain for the deadlifts.
Focus on establishing a nice flat back with the KB and driving through your heels.
In the last three sets, increase the loading on the barbell and find your workout weight.

Test
For time:
21-15-9:
Deadlift (155/225 lb)
Lateral Bar Over Burpees

Training
45 Tire Flip Jump Through

Stimulus & Goals

Twist on Diane that has more of s strict shoulder strength bias.
5:00-10:00, but some may be faster.
Deadlifts in 3 sets or less, presses in 4 sets or less, and 7 burpees /:30.

Strategy

As soon as you stand up with the barbell, push the weight back toward the ground. Do not spend any wasted time or energy at the top of the deadlift.
If you need some time before picking up the barbell again, move a little slower on the burpees. However, if the deadlift weight is manageable, move as fast as possible on each set of burpees.

Competition: 60 min

Warm up: 15 min
See above

Workout 1: 10 min
Today’s Rx

Workout 2: 15 min
Every 2:00 for 12:00:
5 high Box Jumps
50-m Prowler Push

NOTES

Choose a box height that challenges you during reps 4 and 5. As soon as you finish the box jumps, immediately begin your sled push. Choose a lighter weight for the sled push, and move as fast as possible. The goal is to build explosiveness and speed with this combo.

Workout 3: 10 min
Randy
For time:
75 Power Snatch (55/75 lbs)

Stimulus & Goals

3:00-7:00.
Sets of 10+ reps at a time.
Short rest breaks that are :10-:15 at most.
Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member was killed on February 7, 2008, in the line of duty. Officer Simmons is survived by his wife and two children.

Strategy

This is a fast workout, similar to Isabel, that is intended to be done with light weight that can be cycled for 10-15 reps at a time.
The load should allow for 10+ reps at a time as the minimum. Ideally, this workout is a sprint that takes around 5:00 for most to finish.
Perform a big first set, but do not push to failure. Stop about 3-5 short of failure.

Stretching: 10 min
3 sets:
:30 child’s pose stretch
:15-:30 Samson stretches / leg

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Reminders for the Week!

7/24/2023

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BBQ on Friday!

Also Friday will be the last day of the food drive. I am going to have them come pick it up on Monday, so if you have some canned goods that you meant to bring in, time is running out.

-C-

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July PR's

CrossFit Workout: Nancy

Weekly Update 7/30 - 8/5

Alternative Athletics: 30 Muscle ups

Alternative Athletics: 5 rounds

Alternative Athletics: 20 min

Alternative Athletics: 3 Rounds

Alternative Athletics: 5x 10 Bench

Alternative Athletics: 3 Steps Down

Reminders for the Week!

schedule:

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