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Last week’s Locker WOD winner: Jacque

Alternative Athletics: Ruth

11/30/2022

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Picture
Warm Up:
3 sets increasing weight 
10 Situps
5 Snatch Grip Deadlift
3 Snatch High Pull
3 Power Snatch
3 Overhead Squat

RX
Ruth
10 Snatch 95 / 65
30 Toes-to-Bar
10 Overhead Squat 95 / 65
30 Pullups
20 snatch
20 toe to bar
20 overhead squat
20 pull ups
30 snatch
10 toe to bar
30 Overhead squat
10 pull ups

Intermediate
Snatch / Overhead Squat Weight = 75 / 55#
Banded Pull ups
    Hanging Knee to chest

Beginner
Snatch / Overhead Squat Weight = Bare Bar
Incline Bench tucks

Competition: 70 min

WARM-UP: 20 min
1 set:
400/500-m Assault Bike
10 alternating Samson stretches
:30 Plank

1 set:
400/500-m bike
10 alternating Box Steps
20 Russian Twist

1 set:
400/500-m bike
10 Box Jumps
20 Situps

NOTES
  • Increase your pace on the bike in each set.
  • Use the warm-up to move your body through full range of motion in each movement and to figure out where you can push or how you can move faster in each movement.

Workout 1: 15 min
For time:
200-m Run
40 Box Jumps (20/24 in)
40 Situps
200-m run
30 box jumps
30 sit-ups
200-m run
20 box jumps
20 sit-ups
200-m run
10 box jumps
10 sit-ups

Stimulus & Goals
  • 10:00-15:00.
  • Spend 1:00 or less on each 200-meter run.
  • Triplet that reduces loading and strain on the body.
Strategy
  • Keep moving and limit rest as much as possible.
  • Rest on top of each box jump. This is a great spot to take a couple of extra breaths if you need it.
  • Pushing the pace on each run is great, but you can make up more time by not stopping on the box jumps and moving quickly through the sit-ups. If necessary, opt for a more casual run and a faster pace through the gymnastics movements.

Workout 2: 15 min
3 sets:
1 Bench Press
– Building to your heaviest single.

NOTES
  • We are in the fourth week of our final weightlifting cycle for the year. This week we are taking a step back for the cleans and snatches. Take advantage of the lighter loads to work on moving as well as possible. The back squat and bench press are going to be where we lift heavy with an opportunity to work up to a new 1-rep max. Get after it and have fun!
  • Today is the day that we attempt a new 1-rep max bench press. Take your time warming up and ensure your body is ready for some heavier loads before beginning to press. When attempting a new 1-rep max, never tie a PR. Always try and break it! Even if it’s a 5lb pr, that’s still a PR!
  • Rest 3:00 between sets.

Workout 3: 10 min
Every 2:00 for 4 sets:
15 Russian push-ups

NOTES
  • Perform a number of reps that allows you to go unbroken but gets tough during the final few reps. If this movement is too challenging, try a ring push-up.
    To perform a Russian push-up, start in a normal push-up position and lower into the bottom of a push-up. Once your chest touches the floor, rock your bodyweight into your forearms and then back to your hands, then, press up. The shift of weight occurs by taking all the weight that is in your hands and shifting your body backward and onto the forearms. When you shift your weight backward, your hips will slide back as well.    ​

Stretching: 10 min
2 sets:
:30 Banded Shoulder Stretch / Side
:30 foam roll IT band / leg
:30 foam roll calves / leg
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Alternative Athletics: 8 Set 2x Power Clean

11/29/2022

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Picture
WARM-UP
3 sets:
200/250-m Row
20 Air Squats
​
2 sets:
20 Alternating Spiderman Stretch (10/leg)
10 Inch-worm walkouts

4 sets:
:20 Squat Therapy
:10 Squat Therapy hold

1 set:
10 Back Squat (empty barbell or training bar)
5 back squats (add 10-45 lb to each side)
5 back squats (add 10-45 lb to each side)
3 back squats (add 10-45 lb to each side)
3 back squats (add 10-45 lb to each side)
– Your next weight should be your starting weight.
– Take weight out of a rack.

NOTES
  • Use the first three sets to elevate the heart rate and limber up prior to getting a barbell.
  • Focus on hitting positions and being in the right spot at the right time with the empty barbell, not just going through the motions.
  • Increase the loading and build up to the load you’ll start with.
  • If you need to perform an extra set or two before starting the main lift, then go for it.

RX / Intermediate / Beginner
8 sets for load:
2 Power Clean

Stimulus & Goals
  • One of two heavy days this week to contrast with our gymnastics focus.
Strategy
  • All sets 75% or greater.
  • Build to a heavy set of 2 unbroken reps.
  • Lift once every 2:30.

Competition: 100 min

Warm up: 20 min
See Above

Workout 1: 15 min
3 sets:
1 Back Squat
– Building to your heaviest single.
NOTES
  • We are in the fourth week of our final weightlifting cycle for the year. This week we are taking a step back for the cleans and snatches. Take advantage of the lighter loads to work on moving as well as possible. The back squat and bench press are going to be where we lift heavy with an opportunity to work up to a new 1-rep max. Get after it and have fun!
  • Today is the day we attempt a new 1-rep max back squat. Take your time warming up and ensure your squat feels great before starting. When attempting a new 1-rep max, never tie a PR. Always try and break it! Even if it’s a 5lb pr, that’s still a PR!
  • Rest 3:00 between sets.

Workout 2: 20 min
For time:
6/9-cal Assault Bike
– Rest :30
11/15-cal Assault Bike
– Rest 1:00
16/21-cal Assault Bike
– Rest 1:30
21/27-cal Assault Bike
– Rest 2:00
26/33-cal Assault Bike
– Rest 3:00
31/39-cal Assault Bike

Stimulus & Goals
  • Increasing distances after shorter sets with faster paces.
  • Rest increases as distances increase.
  • Sustain high power outputs for longer durations after harder efforts.
  • Finish the first set in under :30, the second in 1:00, the third in 1:30, the fourth in 2:00, the fifth in 2:30, and the sixth in 3:30.
Strategy
  • Complete each set at the fastest pace you can sustain without sprinting on the bike. This means a powerful push into the handles and pedals, but a rigid, strong, and stable body. Equate this to a fast run versus a sprint.
  • Maintain this specific pacing on the bike.
  • Come out strong on the first two sets and pull the pace back slightly on the third set. The pace you hold on the third set should be manageable but should get challenging for sets 4, 5, and 6.

Workout 3: 20 min
Today’s Rx

Workout 4: 15 min
Every 2:30 for 5 sets:
5 deficit High Pull Clean
-Stand on (45 lb) plates.
-Use 100% of your 1-rep max.

NOTES
  • Use 100% of your 1-rep max clean. Stand on 45 lb plates to get yourself into a deficit and focus on creating good positions throughout the entire lift. This movement should make the pull more challenging because of the deficit. Think of standing with your chest and pushing with your legs throughout the entire movement.

Stretch: 10 min
3 sets:
20 Banded pull aparts
:30 Wrist Extension Stretch / arm
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CrossFit WOD: Mary

11/28/2022

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Picture
WARM-UP
3 sets:
:30 Row
15 Banded pull aparts
10 Jumping pull-ups
10 alternating Reverse Lunges
​
1 set:
3 Wall Walk w/ a :03 hold at the top
10 Pushups
:30 Handstand
10 Air Squats
10 piked push-up
10 alternating Pistol
:20 Hollow Hold
10 alternating Pistol
5 Handstand Pushup

3 sets:
2 handstand push-ups
3 alternating Pistol
4 Pullups

NOTES
  • Use the first part of the warm-up to mobilize and strengthen the overhead position, emphasizing keeping the ribs down and maintaining active shoulders for every movement.
  • Take your time building to the handstand push-up and the single-leg squat. Scale the reps, time, or movements as needed.
  • For the 3 sets of workout practice, build in pace on the rower to get an idea of how fast you’ll need to move in the workout. Stay smooth on the handstand push-ups.

RX
Mary
AMRAP 20:
5 Handstand Pushup
10 Pistol
15 Pullups

INTERMEDIATE
AMRAP 20:
5 Shoulder Press (65/95 lb)
10 Pistol to a target
10 pull-ups

BEGINNER
AMRAP 20:
5 Pushups
10 alternating Lunge
10 Jumping pull-ups

Stimulus & Goals
  • 10+ rounds; advanced athletes 15+ rounds.
  • Classic CrossFit benchmark.
  • Complex gymnastics movement workout. As volume increases, muscle fatigue and failure begins to set in.
Strategy
  • If you have completed this workout previously, look back to your score(s). This will give you context as to how you want to attack today’s workout.
  • If you have never completed the workout as Rx’d but you are able to complete the movements, today might be a good day to challenge yourself and push through. It is very easy to reach muscular fatigue in this workout, so tread lightly in the earlier rounds and try to last the entire workout. Rest as needed and break frequently to avoid failure.
  • Advanced athletes should try to maintain unbroken pull-ups for as many rounds as possible.

Competition: 80 Min

Warm up: 20 min
See Above

Workout 1: 20 min
Mary

Workout 2: 15 min
3 sets:
2 Snatch (60%)

4 sets:
2 snatches (65%)

NOTES
  • We are in the fourth week of our final weightlifting cycle for the year. This week we are taking a step back for the cleans and snatches. Take advantage of the lighter loads to work on moving as well as possible. The back squat and bench press are going to be where we lift heavy with an opportunity to work up to a new 1-rep max. Get after it and have fun!
  • Perform each set of snatches as singles. The weights are light, so focus on moving to the best of your ability.
  • Rest 2:00-3:00 between sets.

Workout 3: 15 min
Every 2:30 for 5 sets:
3 paused Overhead Squat
– Pause at the bottom of the overhead squat for 2 seconds each rep.

NOTES
  • Build to a tough weight for the paused overhead squats. Prioritize tempo and positions over load. Stay true to the tempo and don’t increase weight unless you felt as if you owned the movement.

Stretch: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side
1:00 Couch Stretch / side
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Alternative Athletics: 3 Rounds

11/27/2022

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Warm Up
1 set:
20 Good Mornings
10 Inch-worm + Pushups
1:00 Row (slow)

1 set:
15 Dumbbell Deadlift
10 Up-Downs
1:00 Row (moderate)

1 set:
10 DB good mornings
10 Burpees
1:00 row (hard)
​
3 sets:
5-10 GHD Hip Extension
– Rest at least 1:00 between sets.

2 sets:
100/150-m row
8 GHD hip extensions
4 DB facing burpees
– Stagger start your athletes by :30 if sharing GHDs.

RX
3 rounds for time:
600/750-m Row
25 GHD Hip Extension
15 DB facing burpees

INTERMEDIATE
3 rounds for time:
500/600-m row
25 GHD hip extensions
15 DB facing burpees

BEGINNER
3 rounds for time:
300/400-m row
20 DB good mornings (10/15 lb)
15 DB facing burpees

Post-workout:
3 sets:
:30 single-arm plank hold / arm
10 Strict Toes to Bar

Competition: Rest Day

Stretching:
2 sets:
:30 Leg Swing / leg (front and back)
:30 standing forward bend stretch
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Weekly Update 11/27 - 12/3

11/27/2022

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11/27
RX
3 rounds for time:
600/750-m Row
25 GHD Hip Extension
15 Bar Facing Burpee

11/28
RX
Mary
AMRAP 20:
5 Handstand Pushup
10 Pistol
15 Pullups

11/29
RX
8 sets for load:
2 Power Clean

11/30
Ruth
10 Snatch 95 / 65
30 Toes-to-Bar
10 Overhead Squat 95 / 65
30 Pullups
20 snatch
20 toe to bar
20 overhead squat
20 pull ups
30 snatch
10 toe to bar
30 Overhead squat
10 pull ups

12/1
RX
For load:
Muscle Snatch
3-3-3-3-3
Power Snatch
2-2-2-2-2
Squat Snatch
1-1-1-1-1

12/2
RX
5 rounds for time:
36 Double Unders
12 Thruster (55/75 lb)
1 Rope Climb (15 ft)
– Rope climb begins from the seated position.

12/3
RX
AMRAP 30:
Max calorie Row
– Starting at 0:00 and every 3:00 after perform 10 burpees.
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Alternative Athletics: Just One Round

11/26/2022

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Picture
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 (empty barbell or training bar)
5 back squats (add 10-45 lb to each side)
5 back squats (add 10-45 lb to each side)
3 back squats (add 10-45 lb to each side)
3 back squats (add 10-45 lb to each side)
– Your next weight should be your starting weight.
– Take weight out of a rack.

NOTES
  • Use the first three sets to elevate the heart rate and limber up prior to getting a barbell in hand.
  • With the empty barbell, don’t just go through the motions. Focus on hitting positions and being in the right spot at the right time.
  • Increase the loading and build up to the load you are going to start with.
  • If you need to perform an extra set or two before starting the main lift, then go for it.

RX
For time:
35/50 cal. Assault Bike
1:00 L-Sit
50 Wall Balls (14/20 lb) (9/10 ft)

INTERMEDIATE
For time:
28/40 cal. bike
1:00 L-sit hold (knees bent)
50 wall-ball shots (10/14 lb) (9/10 ft)

BEGINNER
For time:
21/30 cal. bike
1:00 Plank
50 wall-ball shots (6/10 lb) (9/10 ft)

Post-workout:
Accumulate:
30 L-Sit Pullups

Stimulus & Goals
  • 7:00-15:00
  • Go for broke on the bike and see what happens.
  • Bike 4:00 or less. Could be finished in under 2:00.
  • 4 sets or less on the L-sit hold and wall-ball shots.
Strategy
  • The difficulty of this workout is all predicated on how hard you go on the bike at the beginning of the workout. If you “game” the bike, the workout will be relatively easy. However, if you really push the pace on the bike, you will get the most out of this workout. The real goal is to test your limits and see where you or if you fail. This is all great knowledge to use in future workouts.

Competition: 80 min

Warm up: 20 min
See Above
​
Workout 1: 15 min
3 sets:
3 Back Squat
– Building to your heaviest set of 3.

NOTES
  • We are in the third week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!
  • We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.
  • Today, we build to our heaviest set of 3 unbroken reps. Take ample time to warm up and build to your starting weight. This should be around 90% of your 1-rep max.

Workout 2: 15 min
Today’s Rx

Workout 3: 20 min
4 sets for completion:
100-m sandbag bear hug carry (70/100 lb)
10 left-arm Dumbbell Overhead Walking Lunge
10 right-arm DB overhead lunges
– Build in load on the DB lunges.

NOTES
  • Move at a steady pace that is neither slow nor fast. The goal is to never really rest but to keep a constant push forward. Your main rest should be swapping dumbbells as you build in load.

Stretching: 10 min
2 sets:
:30 foam roll IT band / side
:30 Foam Roll Quad / side
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Alternative Athletics: Partner Snatches

11/25/2022

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Picture
WARM-UP
1 set:
:30 Row, Assault Bike, or Skierg
10 Snatch Grip Deadlift (empty bar)

1 set:
:30 row, bike, or skierg
10 Snatch High Pull (empty bar)

1 set:
:30 row, bike, or skierg
10 Muscle Snatch (empty bar)

1 set:
:30 row, bike, or skierg
10 Power Snatch (empty bar)

3 sets:
4 power snatches (touch-and-go)
– Rest 1:00 between sets.

Pre-workout:
On a 10:00 clock:
Build to a heavy 1-rep snatch

NOTES
  • Use today’s warm-up to work on the technique of the snatch. Each round gets progressively more difficult or closer to the full movement.
  • On the conditioning equipment, build up to workout pace and get a little out of breath.
  • On the touch-and-go snatches, build up to the load you are going to use in the workout.

RX
For time with a partner:
Power Snatch (75/115 lb)

INTERMEDIATE
For time with a partner:
100 power snatches (55/75 lb)

BEGINNER
For time with a partner:
100 power snatches (empty barbell)

Stimulus & Goals
  • Individual version of today’s affiliate workout.
  • 8:00-12:00
  • Able to maintain 8-reps per minute with the weight being used.
Strategy
  • Don’t come out too hot in the beginning of this workout. It’s easy to grab the bar and start repping out a bunch of reps in the first few minutes. However, once this initial surge is expended, it’s a slippery slope. Your best option is to stay smooth and consistent throughout the entire workout. Remember to breathe and use your legs to jump the barbell overhead.
  • The muscle snatch is a great option if the weight is light. It will certainly speed up reps. The power snatch will help you last longer. So, utilize both throughout this workout.

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx Solo

Workout 2: 25 min
For time:
600/750-m Skierg
150 Double Unders
400/500-m SkiErg
100 double-unders
200/250-m SkiErg
50 double-unders

– Rest 3:00

For time:
20 Wall Walk

NOTES
Stimulus & Goals
  • Total time: 15:00-23:00 (including rest).
  • 8:00-12:00 on part 1 and 4:00-8:00 on part 2.
  • Multi-part workout where we are working on pacing and stamina.
Strategy
  • It’s easy to coast today, but that is not what you are here to do. Today is a training day and we want to test our capacity and use this workout as a diagnostic tool. Where can we push faster? Where do we need to slow down? Where do we fail? Why do we fail? These are all valuable questions we can answer if we attack this workout. These answers can help us in future training sessions and in competition.
  • Choose a pace on the SkiErg that is about 75-85% effort. This should keep you moving through the meters, but also allow you to pick up the jump rope and get right on those reps.
  • As for the wall walks in part 2, try to limit your rest on the ground. Get in a cadence of 1 wall walk every :10-:20. This will keep you moving and give you a goal. If you hit failure, stand up and move away from the wall. Take a few seconds to recover and adjust your plan. Then get back to the wall and keep chipping away.​

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side
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Burn the Bird

11/24/2022

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9 to Noon
Picture
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Burn the Bird

11/23/2022

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Kelia is cooking up something special: Burn the Bird!

The gym is open 9am - Noon on Thanksgiving Day!
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CrossFit Hero: Nate

11/23/2022

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Picture
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Picture
​WARM-UP
3 sets:
:45 Skierg for calories
5 Inch-worm
10 Pushups
10 feet-elevated Ring Rows
– Rest 1:00 between sets.

1 set:
5 Dumbbell Deadlift
5 single arm alternating kb swing / arm (eye level)
5 Ring Dips
5 muscle-up transitions
3 handstand push-up negatives
3 Handstand Pushup
3 Muscle Up (singles)
3 Handstand Pushup
​
2 sets:
2 muscle-ups
3 handstand push-ups
4 Kettlebell Swing (Full range-of-motion)
– Rest 1:00 between sets.

NOTES
  • Start with the feet on a lower target for the ring rows during the first set. Then, progress to a higher elevation in rounds 2 and 3.
  • Warm up the ring muscle-ups with practice on the low rings. Pull the rings to the chest and slowly trace around the chest with control. Working on doing them slowly will improve your ability to do them quickly and under fatigue.
  • Similarly, prepare the handstand push-up by starting with negatives. Control the very bottom of the rep until the head almost touches.
  • Finish with 2 mini rounds of the workout. Rest 1:00 between each and sprint as fast as possible. Then, rest 3:00-5:00 before starting the workout.

RX
NATE
AMRAP 20:
2 Muscle Up
4 Handstand Pushup
8 Kettlebell Swing (53/70 lb)

INTERMEDIATE
AMRAP 20:
2 Burpee Pull up
4 Dumbbell Shoulder Press - Floor (20/35 lb)
8 Kettlebell Swing (35/53 lb)

BEGINNER
AMRAP 8:
2 muscle-up transitions
4 Pushups
8 KB swings (18/26 lb)

– Rest 4:00

AMRAP 8:
2 low ring transitions
4 push-ups
8 KB swings (18/26 lb)

Stimulus & Goals
  • Classic CrossFit Hero workout.
  • Longer higher-skill stamina-based workout.
  • Most athletes should be around 7-10 rounds, while more advanced athletes could see15-20 rounds.
Strategy
  • The determining factors in this workout are the muscle-ups and the handstand push-ups. Athletes that have a 15+ round Nate score, should perform strict muscle-ups and handstand push-ups.
  • If you are able to complete muscle-ups and handstand push-ups but struggle with volume, try to perform today’s workout as Rx’d. However, on the muscle-ups, only give yourself 2 attempts to complete 2 muscle-ups (succeed or fail). On the handstand push-ups, take no more than :30 to complete 4-reps. Both of these boundaries will keep you moving and give you an opportunity to build volume with these movements.
  • More advanced athletes should come out hot and try to hang on. 20 rounds in this workout is possible, but transitions need to be quick and you need to get ahead of the clock early in the workout.

Competition: 80 min

Warm up: 20 min
See above

Workout 1: 20 min
Nate

Workout 2: 15 min
3 sets:
3 Bench Press
– Building to your heaviest set of 3.

NOTES
  • We are in the third week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!
  • We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.
  • Today, we build to our heaviest set of 3 unbroken reps. Take ample time to warm up and build to your starting weight. This should be around 90% of your 1-rep max.

Workout 3: 15 min
5 sets:
5 Chin up (supinated grip)
5 wide-grip strict pull-ups (pronated grip)
10 DB Renegade Row

NOTES
  • Use a narrower grip for the chin-ups than you normally use for pull-ups. Use a wider grip for your wide-grip pull-ups. Increase the weight on the renegade rows over as many sets as possible.

Stretching: 10 min
Accumulate:
30 reach, roll, and lift
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