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.

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.

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

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.

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.

We are so excited for Chayden and his family to move forward with a new chapter in his career! However we are so sad that we didn’t get to say goodbye. Good luck Chayden, and we’ll see you in a year!

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HOME WOD

“Tiger Balm”

AMRAP 20:
200 Meter Run
7 Double Dumbbell Power Clean and Jerks
40 Double Unders

“Tiger Balm” (No Equipment)

AMRAP 20:
200 Meter Run
7 Odd Object Power Clean and Jerks
40 Double Unders

STIMULUS

DESCRIPTION
*This longer AMRAP includes a little cardio, weightlifting, and gymnastics
*Each station is designed to be relatively short – ideally taking 1 minute or less to complete
*That being said, we can expect to complete 6+ rounds today
DOUBLE DUMBBELL POWER CLEAN AND JERKS
*Choose a weight here that you can complete within 1-2 sets each round
*One head of each dumbbell will touch the ground outside of the feet at the bottom of each rep
*You can push press or push jerk the weight overhead
*If you have only 1 dumbbell – complete 14 Alternating Power Clean and Jerks
*If you don’t have a dumbbell – complete an odd object power clean and jerk or choose from a variation in “subs”
DOUBLE UNDERS
*Choose a number or variation that allows you to clear this station in under 1 minute
*If you don’t have a jump rope, complete 40 lateral line hops (Over & Back = 2 Reps)
MODIFICATIONS
DOUBLE DUMBBELL POWER CLEAN AND JERKS
*14 Single Dumbbell Alternating Clean and Jerks (Hit Dumbbell Between Legs)
*Odd Object Power Clean and Jerks
DOUBLE UNDERS
*Reduce Reps
*60 Single Unders (1.5x)
*1 Minute of Practice
*40 Lateral Line Hops
*40 Double Taps Video
RUN
*250 Meter Row or Ski
500 Meter Bike Erg
*12/9 Calorie Assault or Echo Bike
*20/14 Calorie Schwinn Bike
*20 x 10 Meter Shuttle Runs
TEACHING
THE LEGS
*Let’s bring our attention to the legs on all three of today’s movements
*Clean and Jerks + Double Unders: Aggressively straightening the legs by pushing the knees back and squeezing the glutes is what gives us elevation. Elevation of the body on the jump rope and elevation of the dumbbell in the clean and jerks. The more elevation you get on the jump, the more time you have to rotate the rope around. The more elevation you get on the bells with the legs, the less you have to rely on pulling and pressing with the arms. This leads to better efficiency in both movements.
*Running: Running is a little different than the other two movements. We want to keep the knees soft and slightly bent during the landing phase. Landing with a straight leg is very high impact and tends to slow us down. This helps the legs better absorb the impact of our full bodyweight with each stride.
TIPS
*In a longer workout like this, it’s all about consistency
*Imagine how fast you’ll be going 15 minutes into this workout and try to hold that speed or break-up strategy from the beginning
*It can be helpful to utilize a clock or your watch to help with proper pacing
*Move at a sustainable speed on the opening round, then take a look at the clock when you finish
*If you finish this round in a clean 2:30, that could also be your goal for the rounds that follow
*If you held this example pace for the rest of the workout, you would complete 8 rounds (2:30-5:00-7:30-10:00-12:30-15:00-17:30-20:00)
*The right pace for you is the one that keeps you moving at a very similar speed throughout and allows for a sprint to the finish

WARMUP

6 Minutes For Quality

5 Inchworms Video
100 Meter Run
20 Single Leg Glute Bridges (10 Each Side) Video
40 Single Unders

Body Armor

21-18-15-12-9:
Single Arm Bent Over Rows (Left)
Single Arm Bent Over Rows (Right)
Overhead Tricep Extensions

STIMULUS

DESCRIPTION
*Working pulling and pushing accessory movements in today’s upper body focused body armor
*Not being on the clock – this is a great opportunity to go heavier than you normally would
*Choose a weight that allows you to complete the higher rep numbers within 1-2 sets
*Rest as needed between movements to maintain quality

Happy Birthday Erin and Julie!

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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

“Barbs”

3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

“Barbs” (No Equipment)

3 Rounds:
20 Odd Object Rows
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
20 Odd Object Rows

Rest 3 Minutes Between Rounds

STIMULUS

DESCRIPTION
*This all bodyweight workout is a twist on the benchmark “Barbara”
*After completing the 7 stations, you’ll rest 3 minutes between rounds
*With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round
*Your score is the total time it takes to complete the 3 rounds, including rest time
STRICT PULL-UPS
*Choose a number or variation that allows you to complete the work in 1-3 sets
*If you don’t have a pull-up bar available – complete 20 odd object rows
PUSH-UPS
*Choose a number or variation that allows you to complete the work in 2-4 sets
SIT-UPS
*Use an AbMat for this station if you have it
*If not, you can anchor your feet under dumbbells or your couch
JUMPING LUNGES
*Alternate legs every rep for a total of 20 each side
*Jump to full lower body extension at the top of each rep
*Gently kiss the back knee to the ground at the bottom of each rep
*If jumping lunges bother the knees in any way, switch to alternating step back lunges
MODIFICATIONS
STRICT PULL-UPS
*Reduce Reps
*Banded Strict Pull-ups
*Ring Rows
*20 Odd Object Rows
PUSH-UPS
*Reduce Reps
*Elevate Hands (Box, Bench, Chair)
*Knee Push-ups
JUMPING LUNGES
*Alternating Step Back Lunges
TEACHING
VERTICAL
*In each movement we can think about getting one part of our body to a vertical position:
*Strict Pull-ups: Keeping the forearms vertical throughout the full range of motion enables you to stay hollow and better use the lat muscles to pull yourself up
*Push-ups: Setting the hands back far enough to establish a vertical forearm allows for greater leverage to press the body off the ground
*Sit-ups: At the top of each rep, ensure the torso reaches vertical (or slightly past) to meet the full range of motion
*Jumping Lunges: Aim for a vertical shin position with the front leg when alternating back and forth
TIPS
*The workout has little interference between back to back movements
*The movements flow as follows:
Upper Body Pull
Upper Body Push
Midline
Lower Body Push
*This format – along with built in rest – allows you to work through bigger sets
*Be intelligently aggressive, especially on the strict pull-ups and push-ups
*Envision how you’d break these up in the second half of each round and do that from the beginning

WARMUP

1 Minute Each

Spiderman + Reach Video
Active Samson Video
Push-up to Down Dog Video

1 Minute Each

Front Plank on Hands
Side Plank (30 Seconds Each Side)
Hollow Hold Video

1 Round

3 Strict Pull-ups
6 Push-ups
12 AbMat Sit-ups
24 Step Back Lunges

Body Armor

Tabata Dumbbell Front Squats

8 Rounds:
20 Second Work
10 Seconds Rest

STIMULUS

DESCRIPTION
*Hold 2 dumbbells in the front rack position for these squatting intervals
*Tabata Intervals:
8 Rounds:
20 Seconds Work
10 Seconds Rest
*With rest built in, the goal is to move for as much of the 20 seconds as possible
*If 2 dumbbells is too heavy and will cause you to stop moving – only use 1 dumbbell
*In this case, you can hold the bell in the goblet position
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DAILY MINDSET

“I don’t like that man. I should get to know him better.”

~Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk.
And we strike some common ground.
And we understand.
And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Dave 08 and Levi’s facial expressions describe perfectly how we feel about not seeing our friends at the gym!
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HOME WOD

“Supple Sunday”

5 Giant Sets:
8 Seated Single Dumbbell Strict Press
12 Pausing Weighted Glute Bridges
16 Weighted Sit-ups
20 Single Leg Dumbbell Deadlifts (10 Each Leg)

Rest 1 Minute Between Rounds

“Supple Sunday”

5 Giant Sets:
8 Reverse Burpees
12 Pausing Glute Bridges
16 Weighted Sit-ups
20 Single Leg Glute Bridges (10 Each Leg)

Rest 1 Minute Between Rounds

STIMULUS

DESCRIPTION

*”Supple Sunday” is designed to challenge our strength, control, and positioning over our conditioning
*This lower intensity piece is not for time, rather for quality
*”Giant Sets” mean you’ll move with a purpose from one movement to the next without sacrificing technique or standards
*There is no score today – but you can record the weights used in the notes section for future reference
*For all the movements today, you can increase in weight or stay at the same challenging weight across
*You can use different weights for each movement if you want
Click Here to see demos of each movement
SEATED SINGLE DUMBBELL STRICT PRESS
*For the first movement, you’ll sit on the floor in a “L-Shaped” position as you hold one dumbbell in the front rack like you would a barbell
*Hold both heads of the dumbbell so the weight is parallel to your torso
*Choose a challenging weight, but one that allows you to complete the 8 reps unbroken
PAUSING WEIGHTED GLUTE BRIDGES
*Laying face up on the floor, you’ll place a dumbbell right above your hips bones
*Drive through the heels and squeeze the glutes for 2 seconds at the finish position before slowly lowering back down
*Choose a challenging weight here that allows you to complete the 12 reps straight
WEIGHTED SIT-UPS
*Hold a dumbbell high up on the chest for the weighted sit-ups
*You can anchor the feet under another set of dumbbells or under an object like the couch
*If you also have an AbMat – use it – as it allows for full flexion and extension of the abs
*Choose a challenging weight here that allows you to complete the 16 reps straight
SINGLE LEG DUMBBELL DEADLIFTS
*You can use 1 or 2 dumbbells here based on what you have available
*Complete 10 reps straight on one side before switching to the other
*The dumbbell should only travel to around mid-shin in the bottom position
*If you are using one dumbbell, hold the weight in the opposite hand to the leg that is on the ground
*Example: Weight in Right Hand + Left Leg Grounded
MODIFICATIONS
SEATED SINGLE DUMBBELL STRICT PRESS
*Seated Barbell Strict Press
*Seated Single Arm Dumbbell Strict Press
*Reverse Burpees Video
PAUSING WEIGHTED GLUTE BRIDGES
*Feet Elevated Pausing Glute Bridges
WEIGHTED SIT-UPS
*Strict Negative Sit-ups (No Arm Throw + 3 Seconds Down)
*2x Sit-ups (32 Reps)
SINGLE LEG DUMBBELL DEADLIFTS
*Single Leg Glute Bridges
*20 Banded Hamstring Curls
TEACHING
CONTROL
*Across all movements, let’s focus on control over speed
*Think of today as more of an opportunity to improve strength, positioning, and balance instead of conditioning
* Seated Single Dumbbell Strict Press:* Keep the chest upright during the press and slowly lower the weight back down to the shoulders
* Pausing Weighted Glute Bridges:* Squeeze hard at the top and slowly lower the hips back down to the ground
* Weighted Sit-ups:* Keep the weight high up on the chest throughout the whole movement and slowly lower down until the shoulders hit the floor
* Single Leg Dumbbell Deadlifts:* Slowly lower the weight down to mid-shin and squeeze the glutes to stand tall
TIPS
*There is little interference between back to back movements
*We move in order from upper body – lower body – core – lower body
*While maintaining quality on each movement, transition right from one movement to the next as smoothly as possible
*This allows you to include some conditioning into today’s workout while upholding the points of performance on each movement

WARMUP

2 Rounds:
30 Seconds Glute Bridges Video
30 Seconds Sit-ups
30 Seconds Single Leg Glute Bridges (15 Seconds Each Side) Video
30 Seconds Hollow Hold Video
30 Seconds Single Leg Touches Video
30 Seconds Flutter Kicks Video

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DAILY MINDSET

 

“The single biggest problem in communication is the illusion that it has already taken place.”

~George Bernard Shaw

Have you ever believed that someone fully understood what you said, but it turned out they were far off base? Sometimes it turns out to be funny, but sometimes… it’s not. And emotions flare.

Let’s say we used all the right words, said in all of the right tonalities. Or, so we think at the time. Because where perception is reality, misunderstandings will take place. It’s a human condition. When the mother asks her son, “is your room clean”, we can imagine two very different interpretations.

Is the child wrong? Is the mother wrong? We can agree, neither. Both are perceptions. So how can we get better at this? It’s less about trying to master it, and more, about being understanding of it. Where both mother and son believed to be in the right, there’s no one to blame. Keep cool, recognize the situation for what it truly is, and simply communicate further.

Join us on Zoom today at 9:00am for some Mobility/Recovery with Heather!
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If you haven’t jumped in on one of the online Zoom WOD’s at 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Fridays you are missing out! It’s not too late to get in on the fun. Heather will also be teaching a Recovery/Mobility Zoom class this Saturday at 9:00am! Just click on the links that are provided on the website. Be patient with us as this is all new and we are still learning. If you would like to see a WOD time added, please let us know on the CrossFit Draper community facebook page. We can’t wait to see all of you on Zoom!

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

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HOME WOD

“Wedding March”

For Time:
50 Burpees 🙂
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

“Wedding March” (No Equipment)

For Time:
50 Burpees 🙂
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge

STIMULUS

DESCRIPTION

*Working through a long chipper workout to start off the weekend
*In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through *larger sets of dumbbell power snatches
*We expect this piece to take around 25-35 minutes to complete
BURPEES
*The burpees in today’s workout are regular burpees
*The chest and thighs touch the floor in the bottom of each rep
*The body reaches full extension with a small clap overhead and some air under the feet at the top of each rep
ALTERNATING DUMBBELL POWER SNATCHES
*You’ll alternate hands every rep on this movement
*Both heads of the bell should touch the floor in the bottom
*Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes
*Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy
*You can adjust the rep scheme accordingly based on weight
Examples:
*Increase Reps to 100 if Light Weight
*Decrease Reps to 50 if Heavier Weight
WALKING LUNGE
*On the lunge, the back knee should touch the ground with each step
*After stepping out of the lunge, reach full extension with the body at the top
*100 Meters = ~328 Feet
MODIFICATIONS
RUN
*2,000 Meter Row or Ski Erg
*4,000 Meter Bike Erg
*100/75 Calorie Assault or Echo Bike
*150/120 Calorie Schwinn Bike

ALTERNATING DUMBBELL POWER SNATCHES
*Odd Object Ground to Overhead
*Kettlebell Swings
*Slambballs
*Box Jumps
WALKING LUNGE
*100 Alternating Reverse Lunges (50 Each Side)
*100 Alternating Box Step-ups (50 Each Side)
TEACHING
THE FINISH
*On the 3 non-running movements, let’s focus on nailing the finish position
*Finish the burpee at full extension with a small clap overhead and some air under the feet
*Finish the dumbbell snatch with the elbow locked out by the ear so the arm resembles an “I”
*Finish the walking lunge by reaching full extension with the lower before lunging the opposite foot forward
TIPS
*The dumbbell power snatch is the only station we would stop moving on today – so let’s focus our efforts there
*See if you can push through large sets and/or limit your rest between sets to a minimum
*This is a great opportunity to test your limits on this movement
*Switching hands on the floor instead of in the air can also be a helpful method to stay moving
*Here are some options on how to get to 75 reps:
*One Steady Pace (Switching on Floor)
1 Set: 75
2 Sets: 50-25 or 45-30
3 Sets: 25-25-25 or 30-25-20
4 Sets: 25-20-15-15
5 Sets: 15-15-15-15-15 or 25-20-15-10-5

WARMUP

1 Round:
400 Meter Easy Jog

2 Rounds:
30 Seconds Active Spidermans Video
30 Seconds Active Samson Video
30 Seconds Inchworm to Push-ups Video

3 Rounds:
10 Mountain Climbers (10 Each Leg) Video
10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)
10 Reverse Lunges (5 Each Side)

Body Armor

Tabata Side Planks:
8 Rounds:
20 Seconds On
10 Seconds Rest

STIMULUS

DESCRIPTION

*A simple and effective core focus for today’s Body Armor piece
*The challenge here comes from completing all 8 rounds on 1 side before switching to the other side
*Focus on keeping your hips high and pushed forward so the body is in a straight line from head to toe
*There is no rest between sides on top of the 10 seconds of rest following the 8th set
*With some rest built in, try to hold for as much of the 20 seconds as possible

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DAILY MINDSET

 

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.”

~Bruce Lee

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.

In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.

Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?

Clearly before social distancing!
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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

“Cindvee”

AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight

“Cindvee” (No Equipment)

AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight

STIMULUS

DESCRIPTION

*”Cindvee” is a twist on a popular benchmark workout
*For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
*You can use a weight vest or a back pack loaded with weight
*You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
WEIGHTED MOVEMENT
*Although we are weighting the first half of the workout, we want to choose the right weight
*Choose a weight that allows you to complete the strict pull-ups and push-ups within 3 sets
*If you don’t have a weight vest or backpack, you can complete:
*Dumbbell Weighted Strict Pull-ups
*Dumbbell Goblet Squats
*If you don’t have weights – you can also simply complete the 20 minutes without weight
*See the “modifications” section for more options
MODIFICATIONS
STRICT PULL-UPS
*10 Odd Object Rows
*Dumbbell Weighted Strict Pull-ups
*Banded Strict Pull-ups
*Ring Rows
PUSH-UPS
*Deficit Push-ups
*Hand Release Push-ups
*Elevate Hands to Box or Bench
*Knee Push-ups
AIR SQUATS
*Dumbbell Goblet Squats
TEACHING
HIPS LOCKED
*On all 3 movements, let’s focus on locking the hips
*In the air squat, this means locking the hips out at the top of each rep by pushing the hips forward and squeezing the glutes
*In the push-up, locking the hips allows you to keep the body in a straight line while isolating the upper body to do the work
*In the strict pull-up, locking the hips keeps you in a hollow body position and ensures the hips do not contribute to the movement in the form of a slight kip
TIPS
*Break the strict pull-ups and push-ups more than you want to from the very beginning
*The added weight will cause a lot more fatigue in these movements than usual
*Imagine how you would be breaking up the weighted movements if you were 10 rounds into the workout and do that from round 1
*Slow down the air squats to allow the upper body time to recover
*When you lose the weight at 10 minutes, see if you can maintain a similar break-up strategy

WARMUP

1 Round:
1 Minute Hollow Hold Video
1 Minute Wall Sit
1 Minute Front Plank

2 Rounds:
30 Seconds Push-up to Down Dog Video
30 Seconds Single Leg Glute Bridges (Each Side) Video
30 Seconds Slow Air Squats

3 Rounds:
2 Strict Pull-ups
4 Push-ups
8 Air Squats

Body Armor

3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side)

STIMULUS

DESCRIPTION

*We’re working shoulder stamina in today’s Body Armor
*Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press
*When the bell is on the shoulders, the palm will be rotated to face the body
*As you press the bell overhead, you’ll rotate the hand to a neutral position
*Focus on keeping the chest upright and torso static throughout the movement
*Choose a weight that ideally allows for 10+ reps each set
*Rest as needed between arms and sets

MOVEMENT VIDEO

Single Arm Kneeling Arnold Strict Press: Video

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DAILY MINDSET

 

“Patience is not the virtue. Discipline is.”

Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every excuse in the world to “let it slide”.

Patience is a subset of a deeper practice. That of discipline.