Tuesday April 28, 2020

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!



“Tiger Balm”

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

“Tiger Balm” (No Equipment)

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


*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
*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”
*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)
*14 Single Dumbbell Alternating Clean and Jerks (Hit Dumbbell Between Legs)
*Odd Object Power Clean and Jerks
*Reduce Reps
*60 Single Unders (1.5x)
*1 Minute of Practice
*40 Lateral Line Hops
*40 Double Taps Video
*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
*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.
*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


6 Minutes For Quality

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

Body Armor

Single Arm Bent Over Rows (Left)
Single Arm Bent Over Rows (Right)
Overhead Tricep Extensions


*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


Single Arm Dumbbell Bent Over Rows: Video

Overhead Tricep Extensions: Video




“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”

~Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.

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