How Do I Get There From Here?

How Do I Get There From Here?

The CrossFit Open is behind us now and whether you found yourself near the bottom of the leaderboard or a top finisher, you probably have asked yourself what you could improve upon or what skills/capacities you would hope to have developed by next year. Did performing 23.1 make you want to get ring muscle ups? Did 23.2b make you want to get stronger? Did 23.3 make you want to become more proficient at double unders or get strict handstand pushups? Did you not participate in the Open this year but want to try it next year with a few skills already in your pocket? Maybe you just simply have certain skills in mind that you are hoping to have within the next 6-12 months because you’ve set goals for yourself and are holding yourself accountable. No matter the case, how do you get there from where you are now?

In CrossFit, many times we find ourselves wanting to get to the “fancy, sexy stuff” as quickly as we can. The higher skill gymnastics look so impressive on the rig and rings and we just want to be able to do it all right now. Let me give you an example: You come to the gym, and the workout has rounds of pull ups. You see others performing kipping pull ups and you want to do them, too, of course! When you try to kip, you don’t quite have it. Coach sees this, comes over and asks you (already knowing the answer, more than likely) how many strict pull ups you can do in a row. If the answer is “I can’t do strict pull ups”, then it’s time to step back and start working on progressions to achieve a strict pull up. It might be negatives, pauses, or flat footed pull ups. This may not be what you want to hear, but working on strict movements is what will prepare the body, especially the shoulder area, for the repetitive kipping motion. This holds true for all gymnastic movements. If you want to do toes to bar, you need to be able to hold a hollow hold on the floor with good form. If you want to do a bar muscle up, the ability to perform strict chest to bar pullups is a great indicator of prerequisite strength. If you want a ring muscle up, you need to be able to perform ring dips. Progressions and prerequisites may not feel like a win to you at the time and they may not feel as “fun”, but they are a necessary part of the process to get you to where you want to be as an athlete as safely as possible.

In a similar manner to gymnastics, weightlifting also has progressions and prerequisites. One example that comes to mind is the overhead squat. Everybody starts with a PVC and most people will need to work with that PVC for a little while before moving to a barbell. This is an example of needing a great deal of mobility AND technique before adding weight. Of course it’s impressive to see overhead squats with actual plates on the bar, but if you cannot lock out your arms with a PVC and squat down without falling forward while it’s overhead, grabbing a barbell or weight not only puts you at risk of injury, but will also derail efforts to build strength in the lift. If your hips are too tight for you to squat down without coming forward on your toes, let’s work on hip opening exercises. If you don’t have shoulder mobility to hold something overhead, let’s get the shoulders more mobile. The same goes for any strength based movements or lifts; let your coach know where your sticking point is. We can give you progressions to help you get to where you want to be.

So here’s the good news…Thursdays at CrossFit Bangor will always include a workout, but will also have the option to treat the class as an opportunity to improve upon certain skills and movements. Come in with a plan and share with your coach what you are hoping to achieve or work on. We love to see you achieve firsts, get stronger, and work on what challenges you most!

Saturday February 11, 2023

Saturday February 11, 2023

SATURDAY 11 FEB 2023

“Rear View” [ALL TRACKS]

[TEAMS OF 2]

AMRAP 20:

[Partner 1]

Calorie Row

 

[Partner 2]

30′ Dumbbell Front Rack Lunge

15 Dumbbell Bench Press

30′ Dumbbell Front Rack Lunge

 

Dumbbells: (50’s/35’s)

WOD Brief – Stimulus

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Total Calories
  • Dumbbell: Weight that bench can be completed in no more than 2 sets when fatigued.
  • Flow: Switch upon completion of dumbbell station.

Strategy

Simple

  • Push the row when you’re on it.
  • Use the lunges and bench to recover metabolically.

MODIFICATIONS

ROW

  • Sub any other calorie machine.

FRONT RACK LUNGE

  • Box Step-Ups
  • Reduce Loading

DUMBBELL BENCH PRESS

  • Floor Press
  • Push-ups

General Warmup [0:00 – 5:00]

1:00 Row

30 Second Alternating Lunge

30 Second Plank

30 Second Down Dog

0:45 Row

30 Second Active Samson

30 Second Active Spiderman

0:30 Row

WOD Brief – Stimulus [5:00 – 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Total Calories
  • Dumbbell: Weight that bench can be completed in no more than 2 sets when fatigued.
  • Flow: Switch upon completion of dumbbell station.

Specific Warmup & Teaching [8:00 – 24:00]

Daily Focus – Feet Positioning

ROW

20 Second Row

  • Feet flat on rower.
    20 Second Row
  • Sit bones on seat, not low back.
    20 Second Row
  • Pull row handle once it crosses knees on the stroke. Then during the recovery, bend knees once the handle passes the knees.

DUMBBELL FRONT RACK LUNGE

15 Second Alternating Reverse Lunge

  • Feet on train tracks, not a tight-rope.
    15 Second Single DB Goblet Lunge
  • Drive off back leg into the front leg.
    15 Second Dumbbell Front Rack Lunge

DUMBBELL BENCH PRESS

5 Single DB Goblet Press

  • Feet flat on the ground.
    5 Single DB Bench Press Each Arm
  • Elbows at approx. 45 degree angle.
    5 Double Dumbbell Bench Press
  • Drive dumbbells up and in to prevent weights from drifting out.

Strategy [24:00 – 25:00]

Simple

  • Push the row when you’re on it.
  • Use the lunges and bench to recover metabolically.

Practice Round [25:00 – 27:00]

[Partner 1]

Calorie Row

[Partner 2]

15′ Dumbbell Front Rack Lunge

5 Dumbbell Bench Press

15′ Dumbbell Front Rack Lunge

Then Switch

Bathroom, Water, Questions [27:00 – 30:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Workout [30:00 – 50:00]

It is the coaches responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should here their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

Community Building [50:00 – 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Home WOD

5 Rounds For Time:

15 Dumbbell Floor Press

400m Run

60′ Dumbbell Front Rack Lunge

Individual Version

5 Rounds For Time:

15 Dumbbell Bench Press

30/21 Calorie Row

60′ Dumbbell Front Rack Lunge

Dumbbells: (50’s/35’s)

Time Cap: 20 Minutes

After Party

3 Giant Sets:

15 Double Dumbbell Sumo Deadlifts

25′ Double Dumbbell Overhead Carry

15 Double Dumbbell Prone Rows

25′ Double Dumbbell Overhead Carry

Rest as Needed Between Sets



Saturday February 11, 2023

Friday February 10, 2023

FRIDAY 10 FEB 2023

“The Open Test V2” [COMPETE & TRAIN / Open Rx]

AMRAP 20:

50 Alternating Single Leg Squats

50 Deadlifts

40 Bar-Facing Burpees

40 Power Cleans

30 Toes to Bar

30 Front Squats

20 Chest to Bar Pull-ups

20 Push Jerks

10 Bar Muscle-ups

10 Thrusters

[COMP/TRAIN] Barbell: (135/95)

[SWEAT] Barbell: (95/65) // 10 Burpee Pull-Ups

WOD Brief – Stimulus 

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Rounds + Reps
  • Pistols: Should take less than 2:00
  • Deadlifts: Weight we can cycle 30+ unbroken when fresh.
  • Power Cleans: Weight we can cycle 20+ unbroken when fresh.
  • Front Squats: Weight we can cycle 20+ unbroken when fresh.
  • Push Jerks: Weight we can cycle 15+ unbroken when fresh.
  • Thruster: Weight we can cycle for 10-15+ unbroken when fresh.

Strategy

Simple

  • Break each movement earlier than you want.
  • Aim for aggressive transitions.
  • Match each movement to your breathing.

MODIFICATIONS

SINGLE LEG SQUATS

  • Lunges
  • Box Step-Ups
  • Air Squats

DEADLIFT

  • Sub Kettlebell
  • Sub Dumbbells

BAR-FACING BURPEE

  • Line Facing Burpee
  • Burpee to Target
  • Up Down (No Push-Up Burpee)

POWER CLEAN

  • Sub Dumbbells
  • Kettlebell Swing

TOES TO BAR

  • Abmat Sit-Ups
  • GHD Sit-Ups

FRONT SQUATS

  • Goblet Squat
  • Air Squat

CHEST TO BAR PULL-UPS

  • Ring Row
  • Chin Over Bar
  • Banded Strict Pull-Ups

PUSH JERKS

  • Sub Dumbbells
  • Push Press

BAR MUSCLE-UP

  • Ring Muscle-Up
  • Renegade Row
  • Burpee Pull-Ups

General Warmup [0:00 – 5:00]

30 Second Alternating Lunges

30 Second Good Morning

30 Second Pigeon Each Side

30 Second Bottom Squat Hold

30 Second Frog Hops

30 Second Air Squats

30 Second Alternating Quad March

30 Second Knuckle Draggers

30 Second Slow Burpees

WOD Brief – Stimulus [5:00 – 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Rounds + Reps
  • Pistols: Should take less than 2:00
  • Deadlifts: Weight we can cycle 30+ unbroken when fresh.
  • Power Cleans: Weight we can cycle 20+ unbroken when fresh.
  • Front Squats: Weight we can cycle 20+ unbroken when fresh.
  • Push Jerks: Weight we can cycle 15+ unbroken when fresh.
  • Thruster: Weight we can cycle for 10-15+ unbroken when fresh.

Specific Warmup & Teaching [8:00 – 24:00]

Daily Focus

Knowing we don’t have the time in class to fully dive into all 10 movements, we need to prioritize 2-3. For this we will choose single leg squats, power cleans, and chest to bar pull-ups. By teaching these, we are able to warm up the body for all the other movements.

SINGLE LEG SQUATS

20 seconds Air Squats

20 seconds Alternating Lunges

20 seconds Alternating Cossack Squats

20 seconds Shrimp Squats

20 seconds Single Leg Squats

POWER CLEANS

5 High Hang Power Clean

  • Cue hook grip and knuckles down to keep bar close.
    5 Above Knee Power Clean
  • Cue hips back when receiving bar.
    5 Mid Shin Power Clean
  • Cue fast elbows when receiving bar. Meet the bar at its highest point.

CHEST TO BAR PULL-UPS

10 Scap Pull-Ups

10 Kip Swings

2-3 Strict Pull-Ups

2-3 Kipping Pull-Ups

2-3 Chest to Bar Pull-Ups

Strategy [24:00 – 25:00]

Simple

  • Break each movement earlier than you want.
  • Aim for agressive transitions.
  • Match each movement to your breathing.

Practice Round [25:00 – 27:00]

5 Alternating Single Leg Squats

5 Deadlifts

4 Bar-Facing Burpees

4 Power Cleans

3 Toes to Bar

3 Front Squats

2 Chest to Bar Pull-ups

2 Push Jerks

1 Bar Muscle-ups

1 Thrusters

Bathroom, Water, Questions [27:00 – 30:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Workout [30:00 – 50:00]

It is the coaches responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should here their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

Community Building [50:00 – 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Home WOD

AMRAP 20:

50 Alternating Single Leg Squats

50 Dumbbell Deadlifts

40 Line-Facing Burpees

40 Dumbbell Power Cleans

30 Toes to Bar

30 Dumbbell Front Squats

20 Bent Over Row

20 Dumbbell Push Jerks

10 Renegade Row

10 Dumbbell Thrusters

After Party

3 Giant Sets:

10 Supinated Grip Ring Rows

20 Dumbbell Suitcase Elevated Split Squats (10 Each Leg)

:30 Second Banded Glute Bridge Hold



Saturday February 11, 2023

Thursday February 9, 2023

THURSDAY 09 FEB 2023

“Wait A Minute” [SWEAT]

10 Rounds x AMRAP 1:

180′ Shuttle Sprint

6 Dumbbell Snatches (50/35)

Max Box Jump Overs (24″/20″)

 

Rest 1 Minute Between Rounds

WOD Brief – Stimulus 

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Sprint
  • Score: Total Reps
  • Logistics: Large classes can partner up for a you go, I go format.
  • Box Jumps: No Rebounding
  • Shuttle Run: Can set the shuttle up anyway based on space as long as it hits 180′.
  • Dumbbell Snatch: Quick and unbroken every round.

Strategy 

Simple

  • Push the shuttles.
  • Smooth on the snatches.
  • Aggressive on the box jump overs.

MODIFICATIONS

SHUTTLE SPRINT

  • 5/4 Calorie Erg Machine
  • 5 Line Facing Burpees

DUMBBELL SNATCHES

  • Sub Barbell
  • Dumbbell Clean

BOX JUMP OVERS

  • Broad Jumps
  • Box Step Overs

 

General Warmup [0:00 – 5:00]

200m Run

30 Second Arm Circles

30 Second Calf Raises

30 Second Down Dog

200m Run

30 Second Active Samson

30 Second Active Spiderman

30 Second Knuckle Draggers

200m Run

WOD Brief – Stimulus [5:00 – 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Sprint
  • Score: Total Reps
  • Logistics: Large classes can partner up for a you go, I go format.
  • Box Jumps: No Rebounding
  • Shuttle Run: Can set shuttle up anyway based on space as long as it hits 180′.
  • Dumbbell Snatch: Quick and unbroken every round.

Specific Warmup & Teaching [8:00 – 24:00]

50 ft. Shuttle (easy)

10 Alternating DB Deadlifts

6 Alternatig Box Step-Ups

50 ft. Shuttle (easy)

5 Single KB Swings Each Arm

6 Box Jumps

50 ft. Shuttle (easy)

4 Dumbbell Push Press Each Arm

6 Box Jumps

50 ft. Shuttle (moderate)

4 Alternating DB Snatch

4 Box Jump Overs

Strategy [24:00 – 25:00]

Simple

  • Push the shuttles.
  • Smooth on the snatches.
  • Agressive on the box jump overs.

Practice Round [25:00 – 27:00]

60 ft. Shuttle Sprint

6 Dumbbell Snatches

6 Box Jump Overs

Bathroom, Water, Questions [27:00 – 30:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Workout [30:00 – 50:00]

It is the coaches responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should here their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

Community Building [50:00 – 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Home WOD

10 Rounds x AMRAP 1:

180′ Shuttle Sprint

6 Dumbbell Snatches (70/50)

Max Line Facing Burpees

Rest 1 Minute Between Rounds

After Party

3 Giant Sets:

20 Kneeling Arnold Press with Band Row (10 Each Side)

15 Weighted Hollow Rocks

10 Strict Pull-ups

Rest 2 Minutes Between Sets



Don’t Stay Home by Nicole Miles

Don’t Stay Home by Nicole Miles

Don’t Stay Home!

It is February in Maine and when you combine the recent cold snap with the shortened hours of daylight, we are all probably looking forward to some warmer days or a little bit of extra sunlight in our 24 hour day. I have heard lots of members talking recently about fun in the snow; skiing, snowboarding, just going for walks – using our gym fitness outside of the gym to keep the winter blues away. For some people, it hasn’t been quite as easy to find the sunny spots in the winter dreariness and they have voiced difficulty finding motivation to come to class or that they feel a little more “down” this time of year. Guys, while this is a totally normal way to feel, I am begging you: don’t stay home!

There is science-backed evidence that exercise does all kinds of positive “stuff” for our bodies and brains – we all know that. However, sometimes we need to take the time to actually REMIND ourselves that we started this CrossFit journey for a reason. We made the commitment to become the healthiest version of ourselves physically and mentally. That commitment isn’t seasonal! Although it may be a little harder to get ourselves going when it’s dark, cold, and cloudy, we are ALWAYS better off showing up to class and working out with other members of the community.

Part of what I do at the gym goes beyond coaching you for a one hour class. I am also always working on ways to continue to build our community by keeping members connected not only to coaches, but to each other. You did not join this community to workout alone or to show up only when you are feeling super motivated. I often hear people say, “I’m glad I came in today. I needed this place and to be with my people.” I never hear people say “I wish I hadn’t even come in; I should’ve stayed home.”

Are you struggling with motivation this time of year? Just wanna chat? Reach out to me! I love hearing from you and would love to remind you of all the reasons we want you in class!

Coach Nicole

Saturday February 11, 2023

Wednesday February 8, 2023

WEDNESDAY 08 FEB 2023

Back Squat for load:

1 x 1 

“Tenacious” [ALL TRACKS]

Workout Definition

AMRAP 10:

1-2-3-4-5… Rope Climb (15′)

5-10-15-20-25… Wall Balls (20/14)

WOD Brief – Stimulus [5:00 – 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Total Reps
  • Logistics: 2:00 Stagger for rope space. People may need to share ropes, but rest times on rope climbs are typically long enough for another athlete to perform a rep.
  • Rope Climb: Rep should take no more than 15 seconds.
  • Wall-Balls: Weight we can complete 40+ unbroken when fresh.

Strategy / Simple

  • Push the wall-balls.
  • Recover breathing on the rope climbs.
  • Start the next rope climb briefly before you think you’re ready.

MODIFICATIONS

ROPE CLIMB

  • 3 Strict Pull-Ups + 3 Knee Raises
  • Lie to Stand Rope Climb

WALL-BALL

  • Goblet Thrusters
  • Jump Squats

General Warmup [0:00 – 5:00]

30 Seconds Alternating Lunges

30 Second Knuckle Draggers

30 Second Bottom Squat Hold

30 Second Good Mornings

30 Second Down Dog

30 Second Active Spiderman

30 Second Active Samson

30 Second Air Squat

WOD Brief – Stimulus [5:00 – 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Total Reps
  • Logistics: 2:00 Stagger for rope space. People may need to share ropes, but rest times on rope climbs are typically long enough for another athlete to perform a rep.
  • Rope Climb: Rep should take no more than 15 seconds.
  • Wall-Balls: Weight we can complete 40+ unbroken when fresh.

Specific Warmup, Part 1 [8:00 – 12:00]

Daily Focus

BACK SQUAT

10 Air Squats

  • Grab floor with toes.
  • Screw feet into the floor.
  • Squeeze glutes.

Cues:

  • Pull bar into the upper traps.
  • Eyes forward just above the horizon.

Back Squat, Heavy Single [12:00 – 24:00]

Break for 12 minutes for a heavy single.

Specific Warmup, Part 2 [24:00 – 34:00]

ROPE CLIMB

Heel Lock or J-Hook

  • The J-Hook is the easiest version to learn. It keeps the rope on the inside of the foot and the outside of the knee. This keeps the rope under control as the athletes climbs. The other foot comes underneath and clamps on top of the rope comtrol foot.
  • The heel lock is less secure and a bit trickier to control, but is superior for going down fast.

Rope Climb Technique Teaching

WALL-BALL

5 Medball Front Squats

5 Medball Thrusters

5 Wall-Balls

Cue athletes to begin their descent slightly before receiving the medball to speed up cycle time each rep.

Strategy [34:00 – 35:00]

Simple

  • Push the wall-balls.
  • Recover breathing on the rope climbs.
  • Start the next rope climb briefly before you think you’re ready.

Strategy Video

Tenatious WOD Breakdown

Practice Round [35:00 – 37:00]

1 Rope Climb

15 Wallballs

1 Rope Climb

Bathroom, Water, Questions [37:00 – 40:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Workout [40:00 – 50:00]

It is the coaches responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should here their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

Community Building [50:00 – 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Home WOD

AMRAP 10:

1-2-3-4-5… DB Plank Rows

5-10-15-20-25… Single DB Goblet Thruster

After Party

3 Giant Sets:

:30 Second Kettlebell Side Plank (Left Arm)

:30 Second Kettlebell Side Plank (Right Arm)

50′ Dumbbell Death March

Rest 2 Minutes Between Sets



Saturday February 11, 2023

Tuesday February 7, 2023

TUESDAY 07 FEB 2023

DEADLIFT 1 x 10 

“Individual Quarterfinals 21.1” [SWEAT]

3 Rounds:

10 Strict Handstand Push-ups

10 Dumbbell Hang Power Cleans

50 Double Unders

[After 3 Rounds, Rest 1 Minute]

3 Rounds:

10 Push-ups

10 Dumbbell Shoulder to Overhead

50 Double Unders

[TRAIN] 10 Strict Handstand Push Ups // Push Ups

[COMP] 10 Strict Handstand Push Ups // 

Dumbbells: (50’s/35’s) [ALL TRACKS]

WOD Brief – Stimulus

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Dumbbells: Weight we can cycle 20+ unbroken when fresh.
  • Strict HSPU: Variation we can complete 10+ unbroken when fresh,
  • Kipping HSPU: Variation we can complete 15+ unbroken when fresh,
  • Double Unders: No more than 45 seconds.

Strategy / Simple

  • Push as fast as shoulder stamina will allow.
  • Avoid getting to failure in HSPU.
  • Break before you get to a slow and sticky rep.

MODIFICATIONS

STRICT HANDSTAND PUSH-UPS

  • Pike Push-up
  • Dumbbell Strict Press
  • Raise Floor
  • Push-ups

DUMBBELL HANG POWER CLEAN

  • Russian Kettlebell Swing
  • Reduce Weight

KIPPING HANDSTAND PUSH-UPS

  • Pike Push-Ups
  • Dumbbell Push Press
  • Raise Floor
  • Push-Ups

DUMBBELL SHOULDER TO OVERHEAD

  • Reduce Weight
  • Sub Barbell
  • Dumbbell Bench Press

DOUBLE UNDERS

  • 30 Seconds of Practice
  • 75 Single Unders
  • 8/6 Cal Bike or Ski Erg

General Warmup [0:00 – 5:00]

30 Seconds Jumping Jacks

30 Second Down Dog

30 Second Inch Worms

30 Second Single Under

30 Second Down Dog to Push-Up

30 Second Knuckle Draggers

30 Second Duck Walks

30 Second Single or Double Unders

30 Second Bodyweight Good Morning

30 Second Inch Worm to Push-Ups

WOD Brief – Stimulus [5:00 – 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Dumbbells: Weight we can cycle 20+ unbroken when fresh.
  • Strict HSPU: Variation we can complete 10+ unbroken when fresh,
  • Kipping HSPU: Variation we can complete 15+ unbroken when fresh,
  • Double Unders: No more than 45 seconds.

Specific Warmup, Part 1 [8:00 – 12:00]

Daily Focus

DEADLIFT

With an empty bar…

5 Deadlifts with a 5 second negative.

With a light weight…

5 Deadlift with a 5 second negative.

With a moderate weight…

5 Deadlifts with a pause at the top of each rep.

  • Keep bar close to the body,
  • Get the ‘slack’ out of the back by pulling yourself into the bar before pulling off the ground.
  • Chest and shoulders rise at the same rate until past the knee.

Strength, Heavy 10 Deadlift [12:00 – 24:00]

Allow 12 minutes for the strength portion.

Specific Warmup, Part 2 [24:00 – 34:00]

STRICT HANDSTAND PUSH-UP

15 Second Handstand Hold

  • Cue athlets to press through the floor and squeez glutes to brace.
    5 Pike Push-Ups
  • Cue head to move forward to create a slight triangle with the three points of contact (head and hands).
    2 Handstand Negatives
  • Cue full control to the floor.
    2-3 Strict Handstand Push-Ups
  • Cue full control to the floor and creating the triangle on the ground.

DUMBBELL HANG POWER CLEAN

5 Single DB Swings Each Arm

5 Double DB Swings

5 Double DB Hang Power Cleans

DUMBBELL SHOULDER TO OVERHEAD

5 Double Dumbbell Rack Dips

5 Double Dumbbell Push Press

5 Double Dumbbell Push Jerks

Strategy [34:00 – 35:00]

Simple

  • Push as fast as shoulder stamina will allow.
  • Avoid getting to failure in HSPU.
  • Break before you get to a slow and sticky rep.

Strategy Video

Quarterfinal 21.1 WOD Breakdown

Practice Round [35:00 – 37:00]

3 Strict HSPU

5 DB Hang Power Cleans

25 Double Unders

Bathroom, Water, Questions [37:00 – 40:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Workout [40:00 – 50:00]

It is the coaches responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should here their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

Community Building [50:00 – 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Home WOD

3 Rounds:

10 Push-ups

10 Dumbbell Hang Power Cleans

50 Double Unders

[After 3 Rounds, Rest 1 Minute]

3 Rounds:

10 Push-ups

10 Dumbbell Shoulder to Overhead

50 Double Unders

After Party

3 Sets, Not For Time:

10 Banded Barbell Bent Over Rows

10 Alternating Pistols

10 Double Kettlebell Snatch

10 Weighted Pistols

Rest 2:00 between sets.



Saturday February 11, 2023

Monday February 6, 2023

MONDAY 06 FEB 2023

“When Randy Met Nancy” [All Tracks]

For Time:

75 Power Snatches (75/55)

Rest 2 Minutes

5 Rounds:

1,000m BIke

15 Overhead Squats (95/65)

Time Cap: 25 Minutes

WOD Brief – Stimulus 

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Power Snatch: Weight we can cycle 20+ unbroken when fresh.
  • Overhead Squat: Weight we can cycle 20+ unbroken when fresh.
  • Run: Should take less than 2:30 to complete.

Strategy / Simple

  • Break the snatches before you want to.
  • Push the run.
  • Recover on the overhead squats.

MODIFICATIONS

POWER SNATCH

  • Sub Dumbbell
  • Power Clean
  • Medball Clean

OVERHEAD SQUAT

  • Front Squat
  • Overhead Squat to Medball
  • Front Rack Alternating Lunge

1,000m Bike

  • 500m Row
  • 500m Ski
  • 400m Run

General Warmup [0:00 – 5:00]

400m Run

30 Second Active Samson

30 Second Active Spiderman

30 Second Bottom Squat Hold

200m Run

30 Second Knuckle Dragger

30 Second Alternating Quad March

30 Second Squat to Stand

100m Run

WOD Brief – Stimulus [5:00 – 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Power Snatch: Weight we can cycle 20+ unbroken when fresh.
  • Overhead Squat: Weight we can cycle 20+ unbroken when fresh.
  • Run: Should take less than 2:30 to complete.

Specific Warmup & Teaching [8:00 – 24:00]

Daily Focus – Elbow Lockout

POWER SNATCH

Snatch Specific Barbell Warmup

15 Seconds Upright Rows

15 Seconds Hang Muscle Snatch

15 Seconds Behind the Neck Press

15 Seconds Overhead Squat

15 Seconds Snatch Balance

4 High Hang Snatch

REST, Cue punchout to receive the bar with locked out elbows.

4 Above Knee Hnag Snatch

REST, Cue hips back to receive the bar as if they are sitting on a tall stool.

4 Mid Shin Snatch

OVERHEAD SQUAT

5 Quarter Squats

  • Pause athletes at the top and the bottom. Cue armpits facing forward, and elbow pitts to the ceiling.
    5 Half Squats
  • Pause athletes at the top and the bottom. Cue athletes to squeeze shoulder blades together and up. As if they are trying to hold a pen between their shoulder blades.
    5 Overhead Squats

Strategy [24:00 – 25:00]

Simple

  • Break the snatches before you want to.
  • Push the run.
  • Recover on the overhead squats.

Strategy Video

When Randy met Nancy WOD Breakdown

Practice Round [25:00 – 27:00]

10 Power Snatches

100m Run

5 Overhead Squats

Bathroom, Water, Questions [27:00 – 30:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Workout [30:00 – 50:00]

It is the coaches responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should here their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

Community Building [50:00 – 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Home WOD

For Time:

100 Alternating DB Snatch (50/35)

Rest 2 Minutes

5 Rounds:

400 Meter Run

15 Double DB Front Squats

After Party

3 Giant Sets:

10 Strict Toes to Bar

15 Dumbbell Bench Press

100m Double DB Front Rack Walk

Rest 2:00 between sets.



Saturday February 11, 2023

Saturday February 4, 2023

SATURDAY 04 FEB 2023

“Team Damn Diane” [SWEAT]

[TEAMS OF 2]

For Time:

Buy-In: 180 Calorie Row

Into…

90 Deadlifts (225/155)

90 Dumbbell Strict Press (35/20)

Partition 90’s However You’d Like

[TRAIN] Dumbbell Strict Press (50/35) // Deadlifts (315/205)

[COMP] Strict Handstand Push Ups // Deadlifts (315/205)

Time Cap: 30 Minutes

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Deadlift: Can complete 15+ Unbroken when fresh.
  • Strict Deficit HSPU: Can complete 10+ unbroken when fresh.

Strategy 

  • Break the deadlifts and handstand push-ups before you want to.
  • Keep transitions consistent across all rounds.

MODIFICATIONS

DEADLIFT

  • Reduce Weight
  • Sub Kettlebell or Dumbbells
  • GHD Hip Extensions

STRICT PRESS / HANDSTAND PUSH-UPS

  • Reduce Reps
  • Kipping Handstand Push-Ups
  • Push-Ups
  • Dumbbell Push Press
Saturday February 11, 2023

Friday February 3, 2023

FRIDAY 03 FEB 2023

Front Squat

1 x 1 

“Open Workout 22.3” [COMPETE// Rx Open]

For Time:
21 Pull-ups
42 Double Unders
21 Thrusters (95/65)
18 Chest to Bar Pull-ups
36 Double Unders
18 Thrusters (115/75)
15 Bar Muscle-ups
30 Double Unders
15 Thrusters (135/85)

Time Cap: 12 Minutes

[TRAIN] Strict Pull-Ups // (95/65)(115/75)(135/85)

[SWEAT] Pull-Ups // Burpee Pull-Ups // (95/65) 

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Pull-Ups: Can complete in less than 90 seconds.
  • Double Unders: Can complete 42 reps in about 30 seconds.
  • Thrusters: Complete each round in no more than 3 sets.
  • Bar Muscle-Ups: Can complete in less than 2 minutes.

Strategy 

  • Break the gymnastics and the thrusters.
  • Breathe and recover on the double unders.

MODIFICATIONS

PULL-UPS

  • Ring Rows
  • Banded Strict Pull-Ups

CHEST TO BAR PULL-UPS

  • Chin Over Bar
  • Banded Strict Chest to Bar Pull-Ups
  • Ring Rows

BAR MUSCLE-UPS

  • Burpee Pull-Ups
  • Chest to Bar Pull-Ups
  • Ring Muscle-Ups

DOUBLE UNDERS

  • 1.5x Single Unders
  • Line Hops

THRUSTERS

  • Front Squats
  • Reduce Weight