Blog Archives - Alternative Athletics

Weekly Update 12/31 - 1/6

12/31/2023

12/31 Happy New Year!
Test
For time:
30 alternating Dumbbell Power Snatch (35/50 lb)
10 Wall Walk
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches

1/1
Gym Closed
Whiskey Party @ Hull's
Noon to 5 pm
208 S 35th
Bring a bottle you like for everyone to try
Leave with your own bottle

1/2
For time:
21-18-15-12-9-6-3:
Calorie Row
– Complete 2 KB Turkish Get-up / arm after each set. (35/53 lb)

1/3
AMRAP 10:
Burpee Box Jump Over (20/24 in)

1/4
For load:
10-10-7-7-4-4-1-1:
Back Squat

1/5
7 rounds for time:
10 Sumo Deadlift High Pull (65/95 lb)
10 Handstand Pushup

1/6
AMRAP 20:
1 Muscle Up
50-m Run
2 muscle-ups
100-m run
3 muscle-ups
150-m run
4 muscle-ups
200-m run
– Add one rep to the muscle-ups and 50 meters to the run each round.

Alternative Athletics: Almost 3 Rounds

12/31/2023

Happy New Year's

WARM-UP
3 sets:
:30 Run, Assault Bike, Row, Skierg
15 Banded pull aparts
10 Scap Pull up
5 Shoulder Press with a :03 pause at the top
– Use an empty bar or light load.

1 set:
:30 row, bike, SkiErg
2 Wall Walk with a :03 hold at the top
20 alternating Dumbbell Deadlift

1 set:
:30 row, bike, SkiErg
2 wall walks
10 piked push-up
:30 Hollow Hold
10 alternating DB snatches (lighter load)

1 set:
:30 row, bike, SkiErg
10 alternating DB snatches (workout loading)

NOTES

Use the first part of the warm-up to mobilize and strengthen the overhead position. Keep your ribs down and maintain active shoulders for every movement.
Take your time building wall walk range of motion. Scale the reps, time, or movements as needed.
Increase loading on the DB deadlifts and snatches throughout the warm-up.

Test
For time:
30 alternating Dumbbell Power Snatch (35/50 lb)
10 Wall Walk
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches

Training
For time:
30 alternating DB power snatches (25% max Barbell Snatch)
10 wall walks (Partial range of motion)
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches

Stimulus & Goals

9:00-14:00.
Advanced athletes will go sub 9:00.
Light-to-moderate DB loading.
DB snatches in 3 sets or less and the wall walks in 3:00 or less.

Strategy

Remember to breathe through each DB snatch. Go unbroken in the first set if you can.
Try to set a pace on the first set of wall walks. Think about resting for a moment on the ground before starting the next rep.
Your last set of wall walks should be everything you have in the tank. Get through them as quickly as possible.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
7 sets for load:
3 Bench Press
– Lift once every 3:00.

NOTES

Increase loading across as many sets as possible.
Take the barbell from a rack and use a spotter if available.
Begin the first set around 75-85% of your 1-rep max bench press.
Rest with your remaining time in the 3:00 interval.

Workout 3: 20 min
3 sets for reps:
On a 5:00 clock:
200-m Farmer Walks (35/53 lb)
Then as many reps as possible of:
5 Pushups
10 KB Goblet Squat (35/53 lb)
– Rest 2:00 between rounds.
– Use a single KB for farmers carries and squats.

Stimulus & Goals

6-8 rounds per 5:00.
Fast, mostly unbroken sets of push-ups and squats.
Athletes should use loads and options that allow for continuous movement.

Strategy

Challenge yourself to hang on to the KB for the entire 200 meters.
Alternate hands during the farmers carry as frequently as you want. Consider alternating before you actually need to.
Hold the KB at the shoulder for efficiency.

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

Alternative Athletics: 5 Rounds

12/30/2023

WARM-UP
3 sets:
10 banded PVC Pass-throughs
10 Banded pull aparts
10 Hollow Rock

3 sets:
:15 Push Up to Down Dog
:15 ring-dip hold (bottom)
:15 Air Squats

1 set:
10 Up-Downs
10 med ball front squats
10 jumping ring dips

1 set:
10 Burpees
10 medicine-ball push presses
5 Ring Dips

1 set:
10 Bar Facing Burpee
10 Wall Balls
5 Ring Dips

NOTES

Begin the warm-up with a light band to activate and mobilize the shoulders. Take your time here to ensure the shoulders are prepared for part B of the warm-up.
During the next 3 sets, open up the top and bottom range of motion for the movements that are specific to this workout. Stay active during the holds to prepare the muscles and joints that you’ll use during the workout.
Allow :10 of rest between each movement to transition.
In the final three sets, the goal is to build up to the movements you will do in the workout.

Test
5 rounds for reps:
On a 3:00 clock:
20 Bar Facing Burpee
20 Wall Balls (14/20 lb) (9/10 ft)
AMRAP Ring Dips
– Rest 1:00 between rounds.

Training
5 rounds for reps:
On a 3:00 clock:
20 bar-facing burpees
20 wall-ball shots (10% max C&J) (9/10 ft)
AMRAP banded ring dips
– Rest 1:00 between rounds.

Stimulus & Goals

10+ ring dips in each round.
Finish the burpees in 1:15 or less.
Complete the wall-ball shots in 1-2 sets in every round, under 1:00.
Target 1:00 of ring dips, 10+ per round in quick sets with short breaks.

Strategy

Push the pace on the burpees, but if you have to take a :30 break before starting wall-ball shots, the pace is too fast.
Remember to breathe on the wall-ball shots.
Don’t push to failure on the ring dips in the first few sets. Wait until sets 4 and 5.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
For time:
800-m backward Sled Drag (45/70 lb)
– Load is added to the sled.

NOTES

Constant movement with the sled drag.
Connect a rope or strap to the sled. Hang on to it and walk backward with straight arms. You should begin to feel this in your quads.
Reduce the loading as needed.

Workout 3: 15 min
3 sets:
10 Strict Toes to Bar
15 GHD Sit-up
:30 weighted GHD Sorenson hold
– Rest as needed between movements.

NOTES

Rest as needed between movements, but try not to exceed 1:00 of rest unless you move through all 3 exercises quickly and take a larger rest between rounds.
Go heavy on the hip-extension hold by holding a heavy plate tight to the chest.

Stretching: 10 min
1 set:
200-m recovery walk
2:00 Foam Roll Quad

Alternative Athletics: Back Squats

12/29/2023

WARM-UP
3 sets:
1:00 Run, Assault Bike, Row, Skierg
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)
5 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.
Focus on hitting positions and being in the right spot at the right time with the empty barbell.
Increase the loading and build up to your workout weight.
If you need to perform an extra set or two before starting the main lift, then go for it.

Test / Training
For load:
5-5-5-5-10:
Back Squat
– Increase loading on each set as you build to a 10-rep max.

Stimulus & Goals

The 10-rep back squat should be about 70-80% of each athlete’s 1-rep max.

Strategy

The 1st 4-5 reps of the 10 should feel manageable but not easy. Reps 5-7 should be a fight. Reps 8-10 will take all the focus in the world.
The 4 sets of 5 should take effort but also should lead to that final 10-rep max set.

Competition: 100 min

Warm up: 20 min
See above

Workout 1: 20 min
Today’s Rx

Workout 2: 10 min
3 rounds for time:
15 Push Jerk (105/155 lb)
15 Box Jump Over (20/24 in)

Stimulus & Goals

Less than 10:00.
Heavier overhead loading that needs the lower body to help get it overhead.
Use the arms and body to keep moving on the box jump-overs.
Push jerks in 3 sets or less every round.

Strategy

If you have good leg and shoulder stamina, aim for large/unbroken sets. See if you can go unbroken on the barbell and pace the box jump-overs to help make it happen.
If stamina isn’t a strength of yours or this bar is heavy for you, break the push jerks up from the beginning.
Take short rests on the barbell. Watch the clock as soon as you drop it and rest no more than :10.
Be deliberate and focused for every single box jump-over. Treat every rep like a max-effort rep to stay consistent AND avoid tripping on the box.

Workout 3: 40 min
10 rounds for time:
400-m Run
OR
400/500-m Row
OR
800/1,000-m Assault Bike
– Rest 2:00 between rounds.

Stimulus & Goals

30:00-40:00 (including rest).
Monostructural stamina/conditioning focus.
Keep all rounds to 2:15 or less.

Strategy

Switch between different movements throughout the workout if you want.
Because you get a 2:00 rest after each round, try to push the pace on each interval. These do not have to be an all-out effort, but they should be at least 90%.
You can perform this workout with a partner if you would like. Partner 1 should perform a round and partner 2 should immediately start their round when partner 1 finishes. Alternate rounds with your partner until each partner has completed 10 rounds.

Stretching: 10 min
2 sets:
:30 frog stretch
:30 Couch Stretch / leg

Alternative Athletics: 20 min

12/28/2023

Warm up
1 set:
400-m Run

1 set:
5 Elbow to Instep / side
20 alternating hamstring scoop stretch

10 KB / Dumbbell Deadlift
Arch the back and push through the heels to stand.

10 Russian KB swing
Pull the hips back, then drive through the heels to swing the KB to eye level.

5 Kettlebell Swing
Finish with the arms in line with the ears and the KB pointed straight up at the ceiling.

8 KB swings
Cycle swings faster, but keep the chest up until the KB is almost at the hips during the descent.

1 set:
50-m single arm farmer carry
– Each partner performs 50 m.

Test
AMRAP 20:
400-m Run
50 Kettlebell Swing (53/70 lb)
400-m single arm farmer carry
– Partners run together and break up the other two movements as needed.

Training
AMRAP 20:
400-m Run
50 Kettlebell Swing (33% Snatch)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.

Competition: Rest Day

Stretching
Accumulate:
1:00 foam roll calves / leg
1:00 Lacrosse Ball Roll / Foot

Alternative Athletics: 10 Min

12/27/2023

WARM-UP
2 sets:
10 Push Up to Down Dog
10 PVC Pass-throughs
:30 Handstand
10 PVC Push Press

2 sets:
:30 Run, Assault Bike, Row, Skierg
10 Deadlift (35/45 lb)
:30 Tuck Jumps

3 sets:
:20 Handstand Pushup
5 deadlifts (building in weight)

NOTES

Stretch out the shoulders on the floor and use a PVC to open them up.
The tuck jumps are meant to be fast. As soon as your feet hit the ground, bring your knees back to your chest as quickly as possible.
On the last three sets, begin increasing deadlift load up to your workout weight.

Test
AMRAP 10:
7 Handstand Pushup
7 Deadlift (155/225 lb)

Training
AMRAP 10:
7 piked push-up
7 deadlifts (55% max)

Stimulus & Goals

5+ rounds.
Moderate loading.
Unbroken deadlifts for most rounds.
Handstand push-ups in 2 sets or less.

Strategy

If you know you will need to break the sets of 7, do so from the start to keep yourself moving across the entire workout. Consider sets of 4/3 on both the handstand push-ups and the deadlifts.
If you can stay unbroken on either one or both of the movements then go for it.

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 10 min
EMOM 10:
2-4 Bar Muscle up

NOTES

Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
If you do not yet have bar muscle-ups, practice the most challenging pulling exercise that you do have, like chest-to-bar pull-ups, chin-over-bar pull-ups, and ring rows.

Workout 3: 10 min
AMRAP 7:
20 Double Unders
5 Chest-to-Bar Pullups

Stimulus & Goals

Test your chest-to-bar capacity and upper-body grip and pulling stamina to where your limit is. DO NOT pace or strategize this one; just move!
Finish rounds in less than :30 and keep the pull-ups unbroken.
Rest as little as possible and attack each element, even if you do not feel ready.

Strategy

Use a kipping technique (gymnastics kip or butterfly) that allows you to keep moving. Using both techniques depending on your level of fatigue may be beneficial.
Start at a pace you know you cannot hold and see how long you can go before you drop off.
Let technique be your limiting factor. Only begin to rest when you feel your mechanics start to compromise.

Stretching: 10 min
2 sets:
:30 alternating Scorpion Stretch
:30 pigeon pose / leg

CrossFit Hero: Michael

12/26/2023

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. /
The price of freedom, and its worth, is found in Michaelï¿½s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

WARM-UP
3 sets:
10 Scorpion Stretch (slow)
10 table tops (slow)
:20 Sit and Reach (middle)
:20 sit and reach (left leg)
:20 sit and reach (right leg)

3 sets:
1:00 Assault Bike or Row (easy to moderate pace)
10 Good Mornings + hop
10 Leg Swing / leg

2 sets:
200-m Run
10 Hip Extensions
10 Situps

NOTES

Take the first three sets to get moving and increase the range of motion.
In the next three sets, focus on elevating the heart rate.
On the final two sets, work on your running pace and practice the workout movements.

Test
Michael
3 rounds for time:
800-m Run
50 GHD Hip Extension
50 GHD Sit-up

Training
3 rounds for time:
400-m run
30 hip extensions
30 Situps

Compare to 12/12/21

Stimulus & Goals

24:00-30:00.
Keep all runs to 5:30 or less.
Complete hip extensions in 2:15 or less.
Complete sit-ups in 2:15 or less.

Strategy

If you have completed this workout in the past, look back at your previous scores.
Push the pace on the runs. You can catch your breath on the hip extensions and sit-ups.
Remember to breathe on the hip extensions and sit-ups.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 30 min
Michael

Compare to 12/12/21

Workout 2: 15 min
EMOM 12:
1 Hang Power Clean

NOTES

Increase loading across as many sets as possible.
These reps all start from the hang.
Begin the first minute around 70% of your 1-rep max power clean.

Workout 3: 10 min
For time:
100 Pushups
– Every minute on the minute including 0:00, row 100 m.

Stimulus & Goals

10:00 or less.
Athletes should be able to perform at least 10 push-ups with the remaining time in each minute.

Strategy

Try to complete as many push-ups as possible in the first few sets knowing that your sets are going to decrease with each passing minute.
Don’t gas yourself on the rower, but try to finish as quickly as possible.

Stretching: 10 min
1 set:
:40 Seated Straddle Stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right

Merry Christmas!

12/25/2023

Gym Closed

Weekly Update 12/24 - 12/30

12/24/2023

12/24 - 11/19
Gym Closed

12/25 - 11/20
Gym Closed

12/26 - 11/21
Test
Michael
3 rounds for time:
800-m run
50 hip extensions
50 sit-ups

12/27 - 11/22
Test
AMRAP 10:
7 handstand push-ups
7 deadlifts (155/225 lb)

12/28 - 11/23
Test
AMRAP 20:
400-m run
50 KB swings (53/70 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.

12/29 - 11/24
Test / Training
For load:
5-5-5-5-10:
Back squats
– Increase loading on each set as you build to a 10-rep max.

12/30 - 11/25
Test
5 rounds for reps:
On a 3:00 clock:
20 bar-facing burpees
20 wall-ball shots (14/20 lb) (9/10 ft)
AMRAP ring dips
– Rest 1:00 between rounds.

Merry Christmas Eve - Gym Closed

12/24/2023

Merry Christmas Eve
Gym Closed