Author: Ben

Tues 5.3.16

“There is no such thing as bad or good luck.  You decide how you view the outcome of every situation”

Skill: Understanding how to pace the rower, burpees, BJO, and GTO

Mobility: (10 min)

Strategic Cruise Control:  18 Min Chipper (AMRAP style)

  • 50 Cal Row
  • 40 Toes to Bar
  • 30 BJO (24/20)
  • 20 Burpees
  • 10 GTO (45/35 plate)
  1. *Strategic Cruise Control implies that you should stick to a consistent pace. We want to avoid spiking our heart rates where we need longer than appropriate rest. The rest here should be minimal. Remain consistent with your movement 
  2. *The strategic component implies that you are forming a movement speed or repetition goal. For example, when rowing you should stick to a pace that you can maintain throughout the 50 calories versus spiking early and needing to slow down as time progresses. For the T2B, you should stick to a repetition strategy that you are confident you can execute. This would look something like 4 sets of 10 reps or 5 sets of 8 reps, etc. Avoid doing as much as you can and then hitting the wall. Of course, your plan may not work but it’s in the strategy that you learn your capabilities. 
  3. How to strategize each movement 
    1. Row: Pace
    2. T2B: Reps 
    3. BJO: Height and Pace
    4. Burpees: Pace
    5. GTO: Pace 
  4. Anyone over the 14 person cap for this workout will do 35 cal on the assault bike

Shoutouts: none
Box News: none

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Mon 5.2.16

“Discipline is choosing between what you want now and what you want most”

Skill: Front Squat, 7×2, EMOM @ 85%    *Focus on chest up and knees driving out 

WOD: Sprint Intervals

Part A:

  • 0:00-4:00: 2 Round Sprint of:
    • 15 Hang Power Cleans (95/65)
    • 15 Wall Balls (20/14)
      • 4 min cap to complete the 2 rounds 
      • If you don’t complete the two rounds than record your rounds and reps 
      • Note your time if you finish the two rounds.  If you finish before the 4 minutes then you get extra rest 
  • 4:00-6:00: 2 min rest
  • 6:00-10:00: Repeat above

2 min rest

Part B:

  • 12:00-16:00: 2 Rounds of:
    • 15 S2O (95/65)
    • 50 Air Squats
      • same standards apply as above
  • 16:00-18:00: 2 min rest
  • 18:00-22:00: Repeat above
  1. Sprint Intervals are meant for you to sprint for a short period time to then be followed with a rest period. The time spent working should be quick and constant. 
  2. Weights used for sprints should be light.

Shoutouts: none
Box News: none

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Sat 4.30.16

  • Bootcamp
  • Follow the leader
  • Row
  • Deficit Push Up
  • Scissor Squat Jacks
  • V Ups
  • KB Row
  • Slam ball shoulder overs
  • Leg Lifts
  • Sprints
  • *10 burpees as a group
  • 3 rounds 1min rest

Shoutouts: Jodi M Bday
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Fri 4.29.16

“Adversity changes us, but how it changes us is OUR choice

Strength: Snatch, 5×5, 75% Every 90 seconds

Huff and Puff, Intervals: Fight Gone Bad 

  • BJO (24/20)
  • KBS (50/30)
  • Burpees
  • WJR
  • DB/KB Snatch 1 for 1 (50/30)
    • 1 Min Rest
    • repeat two more times (3 rounds in total)
  1. *Each exercise will be performed for 1 minute each
  2. *Count the reps of every exercise to establish one total score per round. 3 Scores total by the end of the workout.

Shoutouts: Tomorrow Jodi M Bday
Box News: none

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Thurs 4.28.16

“If you have time to whine and complain about something then you have the time to do something about it”

Strength Threshold: Back Squat, 80%, 3 reps every 30 seconds for a max of 8 rounds.

*Attack the rack, start when you are supposed to, be honest with your reps. 

  • Max 3 reps every 30 seconds for 8 rounds would be 24 reps.  You may also complete less than 3 reps and continue for 8 rounds (ex. 3, 3, 3, 2, 2, 1, 1, , 2 = 17 reps)
  • At the point which you can’t do at least 1 rep, your time is up
  • COACHES: Everyone can go at once if there are 12 athletes or less. If 13+ athletes then set up two different groups. We are recording the total reps completed by each athlete. Athletes must be able to complete at least one rep before moving on to the next 30 seconds. 

Away from the Whiteboard: With a partner, rotating back and forth complete: (25 minute clock)

  • 5×8 Bentover Row
  • 5×15 Unbroken Wall Balls
  • 5×10 TRX Row
  • 5×12 Pistols Alt 1 for 1
  • 5×10 Pull of some sort (muscle ups, pull ups, strict pull ups, chest to bar, etc)
  • 5×8 DB Bicep Curls
  1. Away from the whiteboard means that we are not recording a score or weights used.
  2. The goal here is to work up to a weight where you can complete the required reps but with substantial challenge.
  3. The goal is to challenge yourself while maintaining positional quality throughout the exercise. 
  4. You will switch on and off with a partner. You may share equipment but don’t get stuck doing weight that is too light or too heavy for the desired rep ranges. 
  5. Exercises may be performed out of order. 

Shoutouts: none
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Wed 4.27.16

“Stand up for what is right, even if you are standing alone”

Skill: Push Press, 4×8, Every 90 seconds (off ground)

Focus on strong drive, heels down, strong overhead

Cruise Control: 25 Min AMRAP of:

  • 15 Clean and Jerks (135/95)
  • 10 SHDP (135/95)
  • 25 HRPU
  • 20 ABMAT Sit Ups

*Cruise Control: The goal of this WOD is to settle in to a moderate heart rate – Conversational t0 slightly above conversational – and remain there for the 25 minutes. Don’t go too fast which follows longs bouts of rest. Pace everything

Shoutouts: Julie D, Jess Roy Bday
Box News: none

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Tues 4.26.16

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending”

Strength: DL, 85%, 3 Reps every 30 seconds for 6 rounds. (0,30,1:00,1:30,2, 2:30)

*Proper form is a must. Maintain tension in your midline. Arched back. Back Engaged

Interval Work: 5 Individual Rounds of:

  • 10 Power Snatches (75/55)
  • 100 Double Unders
  • 15 Slam Balls (50/30)
  • Record time and rest two exactly 2 minutes
    • 25 min cap
    • 5 Separate scores (each score should represent the time worked ex) 2:01, 2:13, 2:11, 2:08, 1:59)
  1. For this WOD, the interval work is designed to give you about a 1:1 work to rest ratio. Your goal is to keep the rounds at about 2 minutes of work. Scale yourself up or down appropriately. 

Cool Down:

If you finish the 5 rounds in under 20 minutes, perform 5 minutes on the assault bike at a conversational pace.

Shoutouts: none
Box News: none

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Mon 4.25.16

“It is not about who can work the hardest. Unless you are a beginner, fitness is not the limiting factor anymore. Positional Quality @ Intensity is the limiting factor. Bring awareness to form and just make it look better” -Kelly Starrett

Skill: 1 Squat Clean EMOM for 10 Minutes #80% (stay in the hole for a 2 second count then stand it up)

*Slow down and focus on Quick Elbows, High and Tight, Take pride in your catch in the hole

Huff and Puff: 4RFT

  • *21 Cal row/bike (alternate every round)
  • 15 Unbroken OHS (75/55)
  • 9 Bar Facing Burpees (forward facing, lateral burpee)
    • 18 Min Cap 
  1. *Huff and Puff implies that you should Push the Tempo with this WOD. Heart Rate High, Rest Low, Chest Pounding
  2. *If there are more than 14 people in class then the 15th person should use the ski erg for all 4 rounds. Anyone over 15 does 7 Sprints (end of pavement to fence =1)
    1. Coaches should assign who is starting where.
  3. *The unbroken OHS has no penalty if broken. The intent is to pick a weight light enough to get 15 unbroken 
  4. *Make sure you are facing the bar on the jump over and hitting the deck laterally to avoid making contact with the person behind you. 

2 min rest then…

For Fun

Pick a partner or 2 or 3 or whatever and pick one exercise to perform in a Tabata Format (8 rounds of 20 second work, 10 second rest)

The coach will start the tabata timer and everyone will start together but exercises may vary 

Shoutouts: none
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Sat 4.23.16

No Bootcamp Today

Shoutouts: None
Box News: 

  • NO Bootcamp 4/23 due to a CF competition

Schedule/Event News:

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Fri 4.22.16

“Hope is like the sun, which, as we travel toward it, casts the shadow of our burden behind us”

Strength: Bentover Row, 4×8, Every 90 Seconds

WOD: Ladder and 3RFT

Part A: 10 Min Ladder

  • 20 Double Unders
  • 1 Rope Climb
  • 40 Double Unders
  • 2 Rope Climbs
  • 6o Double Unders
  • 3 Rope Climbs
    • Continue with +20 and +1 for 10 minutes

3 Min Rest for everyone

Part B: 3RFT with 10 Min cap 

  • 10 S2O (135/95)
  • 10 Cal Bike
  • 5 Muscle Ups (strict pull ups)

If there are more than 14 people in class, some people will have to use the rower/Erg.

Split the class up into 2 groups. one group starts on part A and the other on Part B

Shoutouts: Megan K Bday
Box News: 

  • NO Bootcamp 4/23 due to a CF competition

Schedule/Event News:

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