Friday May 8, 2020

Brynne and Sergey are back at it!
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Click here for the 7:00am Zoom WOD.

WOD

Tempo Back Squat

On the 1:30 x 5 Sets:
1 Tempo Back Squat
1 Back Squat

Set 1: 55% 1RM Back Squat
Set 2: 60% 1RM Back Squat
Sets 3-5: 65% 1RM Back Squat

“Bubbles”

AMRAP 12:
8 Barbell Facing Burpees 🙂
25 Double Unders

HOME WOD

“Bubbles”

AMRAP 12:
10 Burpees
25 Double Unders

STIMULUS

DESCRIPTION
*Today’s workout is a variation of a CompTrain workout last completed on 2.4.20
*In February, we completed 8 bar-facing burpees (10 standard burpees today)
*Over this 12 minute workout, you can expect to complete around 8-12 rounds
*This means rounds will last anywhere between 1:00-1:30
BURPEES
*Chest and thighs make contact with the floor
*Reach full extension at the top with a small clap and some air under the feet
*You can jump up or step up out of the burpee
DOUBLE UNDERS
*The rep number on each round is designed to be very small
*Choose a double under variation or rep number that can ideally be completed unbroken
MODIFICATIONS
DOUBLE UNDERS
*Reduce Reps
*50 Single Unders
*30 Seconds of Practice
*25 Double Taps Video
*50 Line Hops Video
TEACHING
THE HEELS
*Let’s bring our focus to the heels on both movements
*In the burpee, we want to land with the heels on the ground
*This makes it easier to transition right into the jump and is more forgiving on the knees than landing on the toes each rep
*Jumping the feet outside the hands can help with landing on the heels
*On the jump rope, we want to gently kiss the heels on the ground with each jump
*If we stay on the toes the whole time, the calves never get a chance to relax and can fatigue a lot faster
*Kissing the heels on the ground allows the calves to contract and relax, provides more of a bounce, and pushes off fatigue
TIPS
*This workout is all about finding a way to keep moving across the 12 minutes of work
*The way we stay moving as much as possible is by establishing a pace on the burpees that allows for as few sets as possible on the rope
*If you know double unders are going to be a tough movement, slow down the burpees
*For big picture pacing help, imagine doing burpees for 7 minutes straight
*That is likely the speed we’re trying to hold from the very beginning
*As far as efficiency goes, setting the rope neatly on the ground after each set of double unders makes for a much smoother transition
*Also, whenever you finish a movement, make it your goal to just start the next station
*Just drop down into the first burpee and just pick up the handles of the rope
*These immediate transitions keep you moving and help you feel like you’re always progressing in the right direction

WARMUP

8 Rounds

20 Seconds Spiderman + Reach Video
10 Seconds Mountain Climbers Video

8 Rounds

20 Seconds Single Unders
10 Seconds Air Squats

Body Armor

AMRAP 6:
Max Single Dumbbell Strict Presses

On the Minute: 10 Sit-Ups

STIMULUS

*Within the 6 minute window, complete as many single dumbbell strict presses as possible
*You can alternate hands as you see fit, but we recommend changing every 5-10 reps
*Choose a weight that you are capable of completing 15+ reps unbroken with when fresh
*The sit-ups with halt your progress and give the upper body a needed break every minute
*The sit-ups take place on the (0-1-2-3-4-5)
*Complete all 10 reps before moving back to the dumbbell
*Use an AbMat if you have one and anchor your feet if you don’t

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DAILY MINDSET

 

“Success is not owned. It’s leased. And rent is due every day.”

~J.J. Watt

Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.

We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish a thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.

Rent’s due.

Thursday May 7, 2020

Come join in on a WOD guys, in one day you’ll lose that Covid 19 and be shredded like Coop! Disclaimer: These results are not common, you most likely won’t get shredded in one day unless you already were. But come to the WOD anyway. Also stop drinking so much and cut out all that sugar. What would you rather have, your sanity or abs. We are not saying Coop is insane.
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WOD

“Beach Season”

AMRAP 15:
3 Strict Pull-ups
3 Reverse Burpees
3 Hollow Rocks
6 Strict Pull-ups
6 Reverse Burpees
6 Hollow Rocks
…
Add (3) Reps Per Round

STIMULUS

DESCRIPTION
*”Beach Season” targets our upper body, midline, and conditioning
*This triplet workout will climb by 3 reps each round until the 15 minutes is up
*After completing the round of 6, you’ll progress to 9-12-15-18….
*Rather than adding up all the reps we did, we’ll keep it simple and score this piece as Rounds + Reps
*For Example: If you finish the round of 15’s and complete 5 strict pull-ups, your score would be 15+5
STRICT PULL-UPS
*If you have over 12 unbroken strict pull-ups with your bodyweight, try to the complete this workout as written
*If you’re not quite there, consider a strict pull-up variation (see “modifications” section)
*This could mean just dropping the number each round:
*Example: You could climb by 1’s instead of 3’s (1-2-3-4-5…)
REVERSE BURPEES
*A reverse burpee blends aspects of the sit-up and a burpee together
*You’ll lay all the way back on the ground and use your momentum to transition to a standing position
*At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down
HOLLOW ROCKS
*The goal on the hollow rocks is to keep the body as compact as possible
*Squeeze the legs tight, push the belly button into the floor, and keep the shoulder blades off the ground as you rock from the glutes to lower back
*Count 1 rep as a rock “back and forth”
MODIFICATIONS
STRICT PULL-UPS
*2x Odd Object Rows Video
*Barbell Bent Over Rows
*Single Arm Bent Over Row (Full Reps Each Side) Video
*Dumbbell Rows From Push-up Position Video
*Inverted Row Video
*Ring Rows
*Banded Strict Pull-ups
*Reduce Reps
REVERSE BURPEES
*2x Sit-ups
HOLLOW ROCKS
*Hollow Hold or Front Plank
*Hold For 5x Reps in Seconds
*For Example: 3 Reps = 15 Seconds Hold
TEACHING
LEGS TOGETHER
*One thing that all of these movements share is a hollow body position
*A big point of performance in the hollow body is keeping the legs tight together and slightly in front of the center of the body
*The tighter you are, the more your body operates as one piece
*If you operate as one piece, you are better able to control where you want to go
*Play the role of gymnast today and keep those legs glued together
TIPS
*The strict pull-ups will likely be the most challenging movement of the workout and the one that causes us to slow down the most
*Breaking up the strict pull-ups early and often can lead to better consistency across the 15 minutes
*Especially as the reps begin to climb higher, adapt your strategy to what keeps you moving forward
*This will likely be somewhere between 1-3 reps at a time
*If you find yourself resting a lot, drop your sets down to keep chipping away
*Although the reverse burpees and hollow rocks gives the upper body a break from pulling, they will definitely challenge the midline and body position in the strict pull-ups
*This is another reason why breaking the strict pull-ups from the get-go can be beneficial

WARMUP

60-50-40-30-20-10:
Seconds Jumping Jacks
Seconds Sit-ups
Seconds Pausing Air Squats (1s Bottom)
Seconds Push-up to Down Dog Video

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DAILY MINDSET

 

“If you want to be truly successful at it, you cannot be content with pretty good.”

~Tim Grover

Pretty good is decent.
Pretty good is average.
Pretty good checks the box.
Pretty good… is the enemy of excellent.

How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through “good enough”.

What actions this week have been “pretty good”? When these opportunities come around next week, what will we do differently?

Wednesday May 6, 2020

Dave 08 is representing in his shiny white CFD T-shirt!
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Click here for the 7:00am Zoom WOD.

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WOD

“Macho Taco”

5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of  “Macho Man” (115/85)

Rest 1 Minute Between Rounds

HOME WOD

“Macho Taco”

5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” (50’s/35’s)

Rest 1 Minute Between Rounds

STIMULUS

DESCRIPTION
*3 minutes on and 1 minute off in these quick interval pieces
*After working through the double unders and jumping lunges, you’ll complete max rounds of Double *Dumbbell “Macho Man” until the 3-minute mark
*Record your total rounds + reps of “Macho Man”
*Your score is the lowest number of rounds + reps of the 5 sets
DOUBLE DUMBBELL MACHO MAN
*1 Round of Double Dumbbell “Macho Man”:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
*Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
*Only one head of the dumbbell has to touch the ground in the bottom of the power clean
*You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)
Click Here to see a demo of this complex
DOUBLE UNDERS
*Choose a double under rep number or variation that allows you to clear this station in under 1 minute
JUMPING LUNGES
*Alternate legs each rep for a total of 10 reps each side
*The back knee should touch the ground at the bottom of each rep
*Jump to full lower body extension between lunges
MODIFICATIONS
DOUBLE UNDERS
*Reduce Reps
*1 Minute of Practice
*90 Single Unders (1.5x)
*30 Over and Back Dumbbell Hops Video
*60 Line Hops Video
*60 Double Taps Video
JUMPING LUNGES
*Step Back Lunges
DOUBLE DUMBBELL MACHO MAN
*Single Dumbbell “Macho Man” (3 Reps Each Side) Video
*Barbell “Macho Man”
*Odd Object “Macho Man”
*Kettlebell “Macho Man” (Russian Swings-Goblet Squats-Full Swings)
*Medicine Ball “Macho Man” (5 Slams + 5 Squat Cleans)
TEACHING
STRAIGHT UP AND DOWN
*In all these movements, we are rewarded for moving straight up and down
*Any movement forward or backward is wasted energy
*On double unders, focus on keeping the body in a straight line during the jump
*It can be common here to pike forward with the feet or kick back, which makes our movement less efficient and increases the likelihood of tripping
*We’re used to moving forward in a walking lunge, but these jumping lunges are designed to be vertical
*To stay in one place, think of creating “footprints” on the ground that you can target with the feet on each rep
*On all the dumbbell movements, we want to keep the weight balanced over the middle of the body
*Make sure the weight is equally balanced between the front of the foot and the back of the foot for the cleans, squats, and jerks
*It can be common here, especially with odd dumbbells and all the jumping in the workout, to get pulled onto the toes
TIPS
GENERAL
*With only 1 minute of rest between intervals, all out sprints are likely not sustainable
*Aim to move with a purpose that allows you to stay consistent with your scores across the board
*Use your first round to feel things out and see if you can gradually increase your rounds and reps as you go
*Starting under control helps you sustain your efforts for all rounds today
DUMBBELL MACHO MAN
*If there is one “best” place to break up these rounds it’s before the last power clean
*Taking a short break after the 2nd power clean can help you go big through the front squats and push jerks
*Rest as needed, complete your 3rd and final power clean, then hold on for unbroken squats and shoulder to overhead

WARMUP

3 Sets

30 Seconds Single Unders
30 Seconds Active Samson Video
30 Seconds Slow Air Squats

Dumbbell Warmup

Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

Body Armor

3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts

STIMULUS

*Targeting the back side of the body in this Body Armor piece
*”Giant Sets” mean you’ll move directly from one station to the next without sacrificing quality
*On each movement, focus on controlling the tempo on the eccentric portion
*On the way down in the bent over rows and good mornings
*As the hand move away from the body in the banded pull aparts
*The tempo for the single arm bent over rows is 3 seconds down + fast up
*Choose weights and band tensions that are challenging, but allow you to complete the station unbroken

MOVEMENT VIDEOS

Single Arm Dumbbell Bent Over Row: Video

Banded Good Mornings: Video

Banded Pull Aparts: Video

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DAILY MINDSET

 

“It takes as much energy to wish, as it does to plan.”

~Eleanor Roosevelt

We are problem-solving-machines. Once we get started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turns out we just need to transition that energy from the “wishing” phase, and into the “action” phase.

Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing.

Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.

Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.

Tuesday May 5, 2020

And just like that we’re right back at it!
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WOD

“Radar”

For Time:
400 Meter Run

9-12-15:
Deadlfts (205/145)
Lateral Barbell Burpees 🙂

800 Meter Run

15-12-9:
Deadlfts (205/145)
Lateral Barbell Burpees 🙂

400 Meter Run

HOME WOD

“Radar”

For Time:
400 Meter Run

9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

800 Meter Run

15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

400 Meter Run

STIMULUS

DESCRIPTION
*Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today’s workout
*The flow of the workout goes as follows:
400 Meter Run
9 Double Dumbbell Deadlifts
9 Lateral Dumbbell Burpees
12 Double Dumbbell Deadlifts
12 Lateral Dumbbell Burpees
15 Double Dumbbell Deadlifts
15 Lateral Dumbbell Burpees
800 Meter Run
15 Double Dumbbell Deadlifts
15 Lateral Dumbbell Burpees
12 Double Dumbbell Deadlifts
12 Lateral Dumbbell Burpees
9 Double Dumbbell Deadlifts
9 Lateral Dumbbell Burpees
400 Meter Run
*We expect this piece to take around 15-22 minutes to complete
DOUBLE DUMBBELL DEADLIFT
*Hold two dumbbells on the outside of the body with a narrow stance
*Only one head of the bell has to make contact with the floor outside the foot
LATERAL DUMBBELL BURPEES
*You can jump up or step up out of the burpee
*Jump over the handle of 1 dumbbell with two feet
*There is no need to stand to full extension when jumping over the dumbbell
RUNS
*If you’re choosing a sub for the runs, consider the following recommendations:
*400 Meter Run + Subs: Designed to take less than 2:30 to complete
*800 Meter Run + Subs: Designed to take less than 5:00 to complete
MODIFICATIONS
400 METER RUNS
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
30 x 10 Meter Shuttle Runs
800 METER RUNS
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
80/55 Calorie Schwinn Bike
60 x 10 Meter Shuttle Runs
DOUBLE DUMBBEL DEADLIFTS
Single Dumbbell Deadlifts (15-12-9 Each Side) Video
Barbell Deadlifts
Odd Object Deadlifts
Kettlebell Swings
Slamballs
TEACHING
WEIGHT BACK
*The dumbbells make us take a slightly different position than we would in the barbell deadlift
*Our stance is a little more narrow, but a big point of performance remains the same
*Let’s make contact with one head of the dumbbell parallel to the center of the foot
*Keeping the weight back over the middle of the foot instead of towards the toes gives us control and helps the back stay neutral
*In the lateral dumbbell burpees, let’s think about sending the weight of our lower legs back
*Instead of jumping over by bringing the knees to the chest, think about flicking the heels back
*The shin and foot weight a lot less than the whole leg
*This flick back can save a lot of time and energy over the 72 burpees, especially with “heavy” legs from running and deadlifts
TIPS
*The dumbbell deadlifts are the only station you would potentially stop moving on today
*Approach your burpees and runs in a steady, moderately paced manner that allows you to thrive on the dumbbell deadlifts
*Coming off the runs and your last burpee reps, see if you can get your hands right on the bells for your first set
*Your break-up strategy will likely depend on what weights you are using
*If you’re breaking these up, choose an option that allows for under 10 seconds of rest between sets
Set of 15: 15 / 8-7 / 5-5-5
Set of 12: 12 / 6-6 / 4-4-4
Set of 9: 9 / 5-4 / 3-3-3

WARMUP

30 Seconds Active Spidermans Video
30 Seconds Shuttle Runs
30 Seconds Mountain Climbers Video
30 Seconds Shuttle Runs
30 Seconds Frog Hops Video
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog Video
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees

Body Armor

Alternating On the Minute x 10 (5 Rounds):
Minute 1: Max Alternating Dumbbell Bench Press
Minute 2: Max Hollow Rocks

STIMULUS

*Rotating between an upper body push and midline movement in today’s Body Armor
*Within each minute, complete as many reps as possible
*The upper body gets a rest on the hollow rocks and the core gets a little rest on the bench press
*With that in mind, let’s try to move for as much of each minute as possible
ALTERNATING DUMBBELL BENCH PRESS
*Alternate arms each rep for this station
*Wait for one dumbbell to fully lock out at the top before switching to the other
*Choose a challenging weight, but one that allows you to move for most of the minute
HOLLOW ROCKS
*We’ll count 1 rep as rocking “back and forth”
*If this is too challenging of a movement, complete one of the following:
*Hollow Hold
*Front Plank

MOVEMENT VIDEOS

Alternating Dumbbell Bench Press: Video

Hollow Rocks: Video

Hollow Hold: Video

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DAILY MINDSET

“It’s not the stress that kills us. It’s the reaction to it”

~Hans Selye

Frame of reference is everything.

The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective.

To see an obstacle, as simply part of the way.
To see that pain, is an instructor.
To see that failure, is merely a lesson.

Monday May 4, 2020

Today is the day, we are finally re-open! Make sure to check your email for all of the details.

Click here for the 7:00am Zoom WOD.

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WOD

“Workaholic”
3 Rounds:
300 meter Run
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)

HOME WOD

“Sfran”

21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups

STIMULUS

DESCRIPTION
*”Sfran” is a variation of the popular workout “Fran”
*With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark
*However, since the workout alternates between a total body press and an upper body pull, we’ll be able to keep the intensity relatively high
*We expect this piece to take around 8-12 minutes to complete
DOUBLE DUMBBELL THRUSTERS
*In a perfect world, we’re using weights that allow you to complete each round of thrusters within 2-3 sets
*Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading
*Heavier Weight Option: 15-12-9 or 12-9-6
*Lighter Weight Option: 30-20-10 or 27-21-15
*See “modifications” section for more options
STRICT PULL-UPS
*If you have 10+ unbroken strict pull-ups when fresh, let’s try this workout as written
*If you’re not quite there, consider reducing reps or completing another variation listed in “modifications”
MODIFICATIONS
DOUBLE DUMBBELL THRUSTERS
*Single Dumbbell Goblet Thruster Video
*Odd Object Thruster Video
*Single Dumbbell Thruster (Split Reps Between Arms) Video
*Medicine Ball Squat Clean Thruster Video
*Barbell Thruster
*3x Squat Jumps
STRICT PULL-UPS
*2x Odd Object Rows Video
*Barbell Bent Over Rows
*Single Arm Bent Over Row (Full Reps Each Side) Video
*Dumbbell Rows From Push-up Position Video
*Inverted Row Video
*Ring Rows
*Banded Strict Pull-ups
*Reduce Reps
TEACHING
SQUEEZE HARD
*On both movement’s today, let’s focus on squeezing the legs hard
*Coming out of the squat in the double dumbbell thruster, an aggressive squeeze of the quads and glutes is *going to help drive the dumbbells to lockout quickly
*In the strict pull-up, squeezing the quads and glutes will keep your body in a more compact hollow position, making for good looking reps
TIPS
*The place to push today is likely the dumbbell thrusters
*In traditional “Fran” with kipping pull-ups, there is quite a bit of heavy breathing on both movements
*In this variation, the strict pull-ups give you a chance to catch your breath while the upper body pulling muscles are put to work
*Work through bigger sets of thrusters and chip away at smaller sets of strict pull-ups
*With 45 strict pull-ups in total, maintaining sets of 1-5 will be more manageable than trying to hold on with larger sets

WARMUP

5-4-3-2-1:
Inchworm to Push-ups Video

After Each Set:
30 Second Hollow Hold Video
30 Seconds Over and Back Dumbbell Hops Video
30 Seconds Goblet Squats (Light Weight) Video

Body Armor

3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds

STIMULUS

*Alternating between a static hold with weight into regular reps with no weight
*This hold will be in the active bottom position of the Bulgarian Split Squat
*Choose a weight for the static hold that allows you to hold for the whole 30 seconds
*Drop the weight at the 30 second mark and immediately transition into the unweighted reps
*You’ll stay on one leg for 1 minute before switching to the other

MOVEMENT VIDEOS

Static Weighted Bulgarian Split Squat: Video

Unweighted Bulgarian Split Squat: Video

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DAILY MINDSET

 

“I would rather die on my feet, than live on my knees.”

~Emiliana Zipada

What if we never reach the finish line? What if, as sobering as the thought may be, we never reach our dreams?

Would it change who you are today? Would we look back at our goals, and shoot lower? Change our dreams? To something, easier?

Even if we somehow knew how it would all pan out… we wouldn’t change a thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing after what you believe in. The process builds the character – not the achievement.

Sunday May 3, 2020

Who’s excited to crush their Handstands in May!

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HOME WOD

“Supple Sunday”

AMRAP 15:
9 Single Dumbbell Strict Presses (Each)
15 Single Dumbbell Weighted Sit-ups
21 Single Dumbbell Bent Over Rows (Each)
1 Minute Wall Sit

“Supple Sunday”

AMRAP 15:
20 Odd Object Strict Presses
20 Strict Sit-ups
20 Odd Object Bent Over Rows
1 Minute Wall Sit

STIMULUS

DESCRIPTION
*We’ll finish out the week with some strict movements in this AMRAP workout
*The focus is quality of movement over speed on these four movements
*You can use a different dumbbell weight for each movement, but use the same weight for that movement across the whole workout
*We can expect to complete around 3+ rounds over the 15 minutes
SINGLE DUMBBELL STRICT PRESS
*Choose a weight that is challenging, but one that allows you to complete 9 reps unbroken
*Complete 9 reps on the right side, then 9 on the left
*Substitute an odd object strict press or another option from “modifications”
SINGLE DUMBBELL WEIGHTED SIT-UPS
*Choose a challenging weight that allows you to move for all 15 reps without stopping
*Hold the bell high up on the chest throughout the full range of motion
*Anchor your feet under another set of dumbbell or the couch for leverage
*Use an AbMat if you have one available
Demo: Video
*Substitute strict sit-ups (no arms) or another option from “modifications”
SINGLE DUMBBELL BENT OVER ROWS
*From a bent over position, row the dumbbell from full extension until it makes contact with the chest
*Complete 21 reps on the right, then 21 reps on the left
*Choose a weight that is challenging, but one that allows you to complete the 21 reps unbroken
*Substitute an odd object row or another option from “modifications”
WALL SIT
*Using the wall as back support, sit in a position just below parallel
*The hips and shins should both be at 90 degrees
*Accumulate 1 minute – the time does not have to be completed unbroken
MODIFICATIONS
SINGLE DUMBBELL STRICT PRESS
*Odd Object Strict Press
*Single Kettlebell Strict Press
*9 Barbell Strict Press
*18 Push-ups
SINGLE DUMBBELL WEIGHTED SIT-UPS
*15 Strict Sit-ups (No Arm Throw)
SINGLE DUMBBELL BENT OVER ROWS
8Odd Object Bent Over Rows
*21 Barbell Bent Over Rows
*21 Banded Rows (Each Side) Video
WALL SIT
*Active Air Squat Hold
TEACHING
ROCK SOLID
*On all these movements, focus on staying rock solid throughout the body
*This means keeping the whole body active and core tight
*The two stations this is most important on is the presses and rows
*Avoid any rotating, use of the hips, or arching of the back
*The only thing that should be moving is the upper body
TIPS
*Don’t trade quality for speed as you move through these rounds
*Conditioning is less important than the strength benefit we get from these movements
*Move with a purpose from one movement to the next, as there is no interference between consecutive stations:
Upper Body Press
Midline
Upper Body Pull
Lower Body Push

WARMUP

3 Rounds

30 Second Front Plank
30 Second Wall Sit
30 Second Arch Hold Video

After Each Round: 6 Inchworm to Push-ups

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DAILY MINDSET

 

“The man on top of the mountain did not fall there”

~Vince Lombardi

When we see the best of the best compete, they seem to make it look effortless. So effortless, they get labeled with terms like “naturally talented” or “gifted”.

But this couldn’t be farther from the truth. As Vince Lombardi writes, they didn’t fall into excellence by chance.

The hard truth is that they have worked harder than us. It’s not because they were born with it, or because they received it by chance. It’s because they earned it. They climbed the mountain… there’s only one way up.

This isn’t intended to be demoralizing… it’s quite the opposite. It’s empowering. It’s proof that we too can climb, if we so choose to put in the work. That discipline and commitment over time can get us there.

It doesn’t matter where you started. And it doesn’t even matter where you are right now. All that matters, is where you want to go, and how hard you are willing to work for it.

Saturday May 2, 2020

Don’t forget to join Heather for zoom mobility today at 9:00am!
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Happy Birthday McKenzie and Lacey!

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Even though classes will look a little different, we are so excited to be opening back up this Monday, May 4th! Make sure to check your email for all the information, and a survey that will help us navigate re-opening the best way possible.

Click here for the 9:00am Recovery/Mobility WOD.

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HOME WOD

“Double Time”

For Time:
3 Mile Run

Every 3 Minutes:
9 Burpees + 21 Air Squats

STIMULUS

DESCRIPTION
*Going longer in today’s running focused workout
*We aren’t just running – as a set of burpees and air squats will interrupt our progress every 3 minutes
*Every 3 minutes, starting at 0:00 on the clock, you’ll complete 9 burpees and 21 air squats before being able to continue forward for the run
*Make sure to wear a watch so you know when these 3-minute intervals arrive
*This workout will likely last 30+ minutes
*In order to achieve the right stimulus, let’s cap this workout at 40 minutes
BURPEES + AIR SQUATS
*These 30 total reps should take between 1:00-1:30 to complete
*This gives you at least 1:30-2:00 to make progress on your runs
*Reduce the reps as needed to complete the work in that amount of time
MODIFICATIONS
RUN
*6k Row
*12k Bike

*Convert Your Assault, Echo, or Schwinn Bikes to Kilometers
*Click Here to Learn How to Convert Assault Bikes From Calories to Kilometers
TEACHING
BREATHING
*Let’s aim to find a rhythm to your breathing during this longer run
*This can help you pace yourself better and help provide a steady flow of oxygen to your muscles
*Breathe from your belly and try out a 2:2 ratio
*Inhale in for 2 seconds – then exhale for 2 seconds
*Try it out walking, then at a steady jog, then at a faster pace
*Based on your speed and comfort level, you can even try extending this to 3:3 or 4:4
*When you control your breathing, you can better control your thoughts and movement
TIPS
*With the built in burpees and air squats, this workout will likely feel more like a 5 mile run
*Let’s pace it out from the beginning with that in mind
*Hold a pace that you see yourself being able to maintain for 30+ minutes
*It’s not about moving fast at any one station – rather maintaining a similar speed throughout

WARMUP

Running Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: Click Here

Body Armor

50-40-30-20-10:
Hollow Rocks

After Each Set:
20 Dumbbell Rows From Push-up Position (10/Side)

STIMULUS

DESCRIPTION
*Working a lot of midline, as well as upper body pull in today’s Body Armor
*We’ll count 1 hollow rock as back and forth
*If hollow rock is too challenging – accumulate equal seconds in a hollow hold
*After each set of hollow holds, complete 20 alternating dumbbell rows from a push-up position
*Choose a moderate weight that you can complete with 1-2 breaks

MOVEMENT VIDEOS

Hollow Rocks: Video

Hollow Holds: Video

Dumbbell Rows From Push-up Position: Video

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DAILY MINDSET

“A hero is one that knows how to hang on for one, minute, longer.”

~Norweigan Proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.

But above all, its a test of will. That when everyone else stops, gives up, turns in… we hold on for one, minute, longer.

Friday May 1, 2020

Even though classes will look a little different, we are so excited to be opening back up this Monday, May 4th! Make sure to check your email for all the information and a survey that will help us navigate re opening the best way possible.
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We are excited to be getting into what is hopefully our last few weeks of online Zoom WOD’s, which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Friday. Heather will also be teaching a Recovery/Mobility Zoom class Saturdays at 9:00am. Just click on the links that are provided on the website. We can’t wait to see all of you on Zoom!

Click here for the 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.
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HOME WOD

“Round-a-Bout”

For Time:
50 Single Arm Alternating Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Single Arm Alternating Dumbbell Squat Cleans

“Round-a-Bout” (No Equipment)

For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans

STIMULUS

DESCRIPTION
*Working through 3 movements in this up and back chipper style workout
*We expect this piece to take around 12-18 minutes to complete
SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS
*Hitting both heads of the bell on the ground between the feet, you’ll alternate arms every rep
*Choose a weight here you are capable of completing for 20+ unbroken reps when fresh
Demo: Video
*Substitute and odd object squat clean or another option from “modifications”
DOUBLE UNDERS
*Choose a rep number or variation that allows you to clear this station within 3 minutes
*If you don’t have a rope, complete 50 over and back hops over the dumbbell or odd object
*For this sub, over and back is 1 rep
HAND RELEASE PUSH-UPS
*At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up
*Choose a number or variation that allows you to clear this station in under 3 minutes
*You can reduce the reps or choose from another modification listed further down the page
MODIFICATIONS
SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS
*Odd Object Squat Cleans
*100 Air Squats
DOUBLE UNDERS
*50 Over and Back Hops Video
*Reduce Reps
*150 Single Unders (1.5x)
*3 Minutes of Practice
HAND RELEASE PUSH-UPS
*Reduce Reps
*Hand Release Push-ups From Knees
*AMRAP in 3 Minutes (50 Reps Max)
TEACHING
STRAIGHT BODY
*Let’s focus on keeping the body straight during these three movements:
*Single Arm Alternating Dumbbell Squat Cleans: It is common when cycling squat cleans to bring the weight down off the shoulders a little early. Stand to full extension so the body is in a straight line before switching hands for the next rep.
*Hand Release Push-ups: Every push-up is a plank, but not every plank is a push-up. Aim to keep the body in one straight line as you press out of the bottom. Avoid “worming” by squeezing the belly, butt, and quads tight.
*Double Unders: Think of the body like a pogo stick during the jump. Avoiding any kick forward or backwards of the feet helps you conserve energy for these big sets.
TIPS
*With higher skilled and higher fatigue movements, look to take calculated breaks early and often in this workout
*Sometimes the best way to keep moving forward is to make sure you never burn out in the first place
*Chip away at smaller sets that contribute to the overall workload
*Consider the following option for 50 reps
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10’s
6 Sets: 10-10-8-8-7-7
10 Sets: 5’s
Consider the following options for 100 reps
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20
6 Sets: 25-15-15-15-15-15

WARMUP

5 Minutes For Quality

5 Push-up to Down Dog Video
10 Pausing Air Squats (2 Seconds in Bottom)
40 Single Unders

Body Armor

Alternating On the Minute x 10:
1st Minute: 4 Tempo Split Squats (Left)
2nd Minute: 4 Tempo Split Squats (Right)

Tempo: 4 Seconds Down, Fast Up

STIMULUS

DESCRIPTION
*With your back foot elevated (chair, box, bench..) slowly lower down into a single leg split squat
*Today’s tempo is 4 seconds down + fast up
*Bodyweight may be challenging enough – but you can also hold a pair dumbbells
*Choose a loading that allows you to maintain this tempo for 20 total reps on each side
*Alternate legs every minute on the minute (5 sets each side)

MOVEMENT VIDEOS

Tempo Split Squats: Video

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DAILY MINDSET

 

“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.”

~Anne Frank

Written by one of the most courageous of girls, who experienced first hand what monstrocity is. A victim to the Holocaust, she had every reason in the world to turn to hate. To turn to blame. To turn away from everything that is humanity. Yet she chose a different path.

Be the change we want to see in this world

Thursday April 30, 2020

Throwback to January when super model Kamrie was crushing her V-Ups! She still is, by the way.

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HOME WOD

“Piza”

4 Rounds:
30 Dumbbell Swings
30′ Single Dumbbell Overhead Carry (Left)
30 Sit-ups
30′ Single Dumbbell Overhead Carry (Right)

“Piza”

4 Rounds:
30 Odd Object Swings
30′ Odd Object Overhead Carry (Left)
30 Sit-ups
30′ Odd Object Overhead Carry (Right)

STIMULUS

DESCRIPTION
*This four round workout includes three movements that will challenge the core, grip, posterior chain, and breathing
*We expect this piece to take around 12-16 minutes to complete
DUMBBELL SWINGS
*Hold one head of the dumbbell with both hands for this movement
*The arms will finish parallel to the ground like they do in the Russian Kettlebell Swing
*Choose a weight that you can complete in 1-2 sets
Demo: Video
*Substitute an odd object swing or another option from “modifications”
SINGLE DUMBBELL OVERHEAD CARRY
*Lock the dumbbell out overhead with one arm for the carries
*The elbow should be next to the ear so the body resembles “oI” not “o/”
*Choose a weight that allows you to complete the 30 foot segments unbroken
Demo: Video
*Substitute an odd object carry or another option from “modifications”
SIT-UPS
*Use an AbMat for this station if you have it
*If not, you can anchor your feet under dumbbells or your couch
MODIFICATIONS
DUMBBELL SWINGS
*Odd Object Swings
*Russian Kettlebell Swings
*Banded Pull Throughs Video
SINGLE DUMBBELL OVERHEAD CARRY
*Odd Object Overhead Carry
*Kettlebell Overhead Carry
*30 Second Side Plank (For 30′)
*20 Second Handstand Hold (For 30′)
TEACHING
BELLY & KNEES
*The belly and the knees play a big role in the dumbbell movements
*A tight belly means the core is engaged – which makes it easier to transfer power from the lower body in the swings
*This also makes it easier to support the weight in the carries – as the dumbbell is stacked over every joint in the body
*Soft knees in the keeps us efficient in the swings and balanced in the carries
*When the knees bend too much, the movement becomes more of a squat – meaning the bell has to travel a further distance
*When the legs straighten in the carries, it can cause a “rocking” from side to side – which makes it harder to balance the weight
TIPS
*If there’s one station to bring it – it’s the dumbbell swings
*With very short overhead carries and sit-ups to follow, theres more to gain by pushing through big sets here than anywhere else
*One thing that can be helpful in hanging on is breaking the 30 reps into mental checkpoints
*Thinking of the full set as 15-10-5 instead of 30 straight can help you stay focused on the larger task at hand

WARMUP

60-45-30 Seconds

Alternating Bird Dogs Video
Shoulders Taps Video
Glute Bridge Walkouts Video
Flutter Kicks Video
High Knee Run (In Place)

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DAILY MINDSET

“Nothing is ever attempted if all possible objections must first be overcome.”

~Samuel Johnson

Just imagine, that we are going to train for the CrossFit Games.
And imagine listing out everything that could possibly prevent us from getting there.

The list.. Goes into the thousands. It’s essentially unending. Imagine if we tried to solve each and every one of those potential problems before beginning?

We’d never start. We want to realize that we can bring the possibility of failure so far into reality that… we never take the first step. It’s called paralysis, through analysis. We overthink, and freeze.

So how do we work around this? It’s not that we pretend those possibilities aren’t there. That’s delusional. Those possibilities are real. But we see those possibilities in a different vein. That they are part of the way, and not in the way. That we recognize the starting line will never be perfect, but we’re going anyways.

Wednesday April 29, 2020

Once upon a time when we could hang out with our workout buddies!

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We are excited to be getting into what is hopefully our last few weeks of online Zoom WOD’s, which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Friday. Heather will also be teaching a Recovery/Mobility Zoom class Saturdays at 9:00am. Just click on the links that are provided on the website. We can’t wait to see all of you on Zoom!

Click here for the 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.
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HOME WOD

“Bergeron DBeep Test”

On the Minute For As Long As Possible:
7 Single Dumbbell Goblet Thrusters
7 Alternating Single Dumbbell Power Snatches
7 Burpees 🙂

After 10 Rounds: Add (1) Rep to Each Movement

“Bergeron DBeep Test” (No Equipment)

On the Minute For As Long As Possible:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees 🙂

After 10 Rounds: Add (1) Rep to Each Movement

STIMULUS

DESCRIPTION
*The “Bergeron DBeep Test” is a twist on the benchmark workout “Bergeron Beep Test”
*Every minute on the minute for as long as possible, you’ll complete the 21 listed reps
*When you are no longer able to complete the work within the minute, the workout is done
*Your score is total completed rounds and reps
*The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds
*If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock
For Example:
*If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes
*In this scenario, record your score as total completed “On the Minute” rounds
*To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds
Round 11: 8 Reps of Everything
Round 12: 9 Reps of Everything
Round 13: 10 Reps of Everything…
SINGLE DUMBBELL GOBLET THRUSTERS
*Choose a lighter weight that you could complete for 25+ reps unbroken
*Within the workout, you should be able to complete all 7 reps unbroken each round
*Use one dumbbell for this movement, holding one head in each hand
*It’s essentially like holding a very short barbell
Demo: Video
*Substitute an odd object thruster or another movement listed in “modifications”
ALTERNATING SINGLE DUMBBELL POWER SNATCHES
*Let’s also choose a weight here than you can complete unbroken each round
*Both heads of the dumbbell touch the ground
*Alternate hands every rep
*Substitute an odd object ground to overhead or another movement listed in “modifications”
BURPEES
*These are standard burpees
*Chest and thighs touch the floor
*Get some air under the feet
*Small clap with hands overhead
*You can jump up or step up out of the bottom
MODIFICATIONS
OVERALL WORKOUT
*Reduce Reps of Each Movement
SINGLE DUMBBELL GOBLET THRUSTERS
*Odd Object Thrusters Video
*Wallballs
*Medicine Ball Squat Cleans
ALTERNATING SINGLE DUMBBELL POWER SNATCHES
*Odd Object Ground to Overhead Video
*Slamballs
*Medicine Ball Slams
*Box Jumps
TEACHING
*Our focus for all three movements will be on the timing of the arms
*Think about launching the bell off the shoulders with the lower body instead of pressing it overhead in the goblet thruster
*Keep your elbow completely locked by flexing the triceps until you fully extend the lower body in the dumbbell snatch
*Lowering down too slowly with the arms in the burpee can negatively affect the other two movements – drop to the ground
TIPS
*You can work through these rounds in 1 of 2 ways
*The first option is to move very quickly through the 21 reps
*This gives you more rest, but gets the heart rate up quite a bit
*The second option is to move at a steady pace through the 21 reps
*This gives you less rest before beginning the next round, but may allow to sustain longer
*In either option, look to make your transitions quick, as every second counts within the minute

WARMUP

3 Rounds

30 Seconds Slow Air Squats
30 Seconds Spiderman + Reach Video
30 Seconds Down Dog Video

3 Rounds

20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers Video

Body Armor

AMRAP 5:
Strict Pull-ups

Every Minute on the Minute:
7 Dumbbell Push-ups

STIMULUS

DESCRIPTION
*Today’s body armor is max strict pull-ups in 5 minutes
*However, your progress will be interrupted by 7 dumbbell push-ups every minute on the minute
STRICT PULL-UPS
*If you have 8+ strict pull-ups unbroken, try to complete this as written
*If you’re not there yet, consider one of these subs:
*Banded Strict Pull-ups
*Ring Rows
*Bent Over Rows (Barbell or Dumbbell)
DUMBBELL PUSH-UPS
*Place your hands on dumbbell handles to create a slight deficit
*Position the bells wide enough to allow your chest to make contact with the floor
*The push-ups happen on the (0-1-2-3-4)
*Choose a number of push-ups that you can complete unbroken
*You can also choose one of these variations:
*Reduce Reps
*No Deficit
*Knee Push-ups
*Elevate Hands (Box, Bench, Chair)

MOVEMENT VIDEOS

Dumbbell Push-ups: Video

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DAILY MINDSET

 

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.”

~Michael Jordan

Michael Jordan is re-known for his incredible work ethic.
In this quote he speaks to the dedication to the process.

And no matter what our goal is, whether it be in the gym, at work, or at home, this central theme rings true. That we don’t commit to success. We commit, to giving our absolute very best. And wherever the cards fall, they fall.

Joining Michael Jordan, what we can’t accept, is never trying.
No one on their death bed ever said they regret trying.
Far too often, they have to say the opposite.