by admin | Mar 27, 2023 | Blog
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!
by admin | Feb 10, 2023 | WOD
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
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
by admin | Feb 9, 2023 | WOD
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
CHEST TO BAR PULL-UPS
- Ring Row
- Chin Over Bar
- Banded Strict Pull-Ups
PUSH JERKS
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
by admin | Feb 8, 2023 | WOD
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
by admin | Feb 8, 2023 | Blog
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
