by admin | Jul 10, 2022 | WOD
MONDAY 11 JULY 2022 (Nicole’s 40th BIrthday!!)
PART 1: Hang Power Clean [ALL TRACKS]
5 Sets of 3
Score = Heaviest weight used in a working set
PART 2: “BRAKE PADS” [SWEAT]
Workout Definition
5 Rounds x AMRAP 3:
9 Hang Power Cleans (95/65)
45 Air Squats
Max Calorie Bike
Rest 1 Minute Between Rounds
Score = Total calories on the bike
[SWEAT] as above
[TRAIN/COMP] Hang Power Cleans (135/95)
STIMULUS: “Brake Pads” is a Threshold workout.
STRATEGY: Each set of 9 Hang Power Cleans should be completed in 0:30 or less. 45 Air Squats should be completed in 2:00 or less. Leaving athletes 0:30 to accumulate Calories on the Bike.
SCALING: Athletes should choose a weight on the barbell they can complete each round in 2 sets or less and a weight that allows them to finish each set in 0:30 or less. Each set of 45 Air Squats should be completed moving constantly and within 2:00. Athletes should scale other movements to ensure that they will have at least 1:00 on the Bike each round.
SCORING: Athletes’ score will be their total calories on the bike.
MODIFICATIONS
HANG CLEANS
-Reduce Load
-Reduce Reps
-Russian Kettlebell Swings
-Dumbbell Hang Cleans
AIR SQUATS
-Reduce Reps
-Define Range of Motion (Squat to a target)
-Step Back Lunges
BIKE
-Any Calorie Machine
-Burpees
-Box Jumps
-10 Meter Shuttle Runs
AFTER CLASS
3-4 Sets of 8-12 Reps:
- 45° Reverse Dumbbell Fly
- Side Plank (3-4 x 60-90s)
- Staggered Hip Thrust
by admin | Jul 8, 2022 | WOD
SATURDAY 09 JULY 2022
PART 1: Deadlift [ALL TRACKS]
5 Sets of 3
Score = Heaviest weight used
“Inside Joke” [SWEAT]
For Time [18 Minute Cap]:
200/150 Meter Row
1 Deadlift (155/105)
1 Toes to Bar
200/150 Meter Row
2 Deadlifts (155/105)
2 Toes to Bar
…
200/150 Meter Row
10 Deadlifts (155/105)
10 Toes to Bar
Score = Time it takes to complete the workout
[SWEAT] as written
[TRAIN/COMPETE] Deadlift (225/155)
[PARTNER STYLE]
[TEAMS OF 3]
For Time:
50-40-30-20-10:
Deadlifts (225/155)
Toes to Bar
After Each Round:
1,000/800 Meter Row
STIMULUS: “Pressed for Time” is a Threshold workout.
STRATEGY: Each 200/150 Meter Row should be completed in 1:00 or less. 10 Deadlifts should be completed when tired in under 1:00, 10 Toes to Bar should also be completed in under 1:00. Every set before those should be even quicker, averaging about a rep every 3-4 seconds.
SCALING: Athletes should choose a distance for the row that they can complete in under 1:00. Athletes should choose a weight for the Deadlift that they could do the round of 10 in 2 sets or less. Athletes should choose a variation of Toes to Bar that allows for them to complete the round of 10 in 3 sets or less when tired.
SCORING: In Part 1 athletes’ score will be the lowest weight they use for a working set. In Part 2 athletes’ score will be the time it takes them to complete the workout.
MODIFICATIONS
200/150 METER ROW
-Reduce Distance
-150 Meter Run
-400/300 Meter Bike
-150/100 Meter Ski Erg
DEADLIFT
-Reduce Reps
-Reduce Load
-Reduce Range of Motion
-Single Kettlebell Deadlift
TOES TO BAR
-Reduce Reps
-Reduce Range of Motion
-V-Ups
-Hollow Rocks
-Abmat Sit-ups (2x)
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Sorenson Hold (3-4 x 60-90 Seconds)
- Plate Pinch (3-4 x Max Hold)
- Single Legged RDL (Each)
by admin | Jul 7, 2022 | WOD
FRIDAY 08 JULY 2022
PART 1: Strict Press [ALL TRACKS]
5 Sets of 3
Score = Heaviest Load
“Pressed for Time” [SWEAT]
Workout Definition
On the 6:00 x 3 Rounds:
800 Meter Run
15 Dumbbell Front Squats (35’s/20’s)
Max Dumbbell Shoulder to Overhead (35’s/20’s)
Score = Total Shoulder to Overhead
[SWEAT] as written above
[TRAIN/COMPETE] Dumbbell Front Squats (50’s/35’s) // Dumbbell Shoulder to Overhead (50’s/35’s)
STIMULUS: “Pressed for Time” is a Sprint Threshold workout
STRATEGY: 800 Meters should be completed in 4:30 or less. 15 Double Dumbbell Front Squats should be completed in under 0:45. Leaving athletes at least 0:45 for shoulder to overhead.
SCALING: Choose a distance for the run that can be completed withing the given time frame. Choose a weight and number of reps for the front squats that can be complete unbroken. Choose a weight for shoulder to overhead that can be completed in sets of 5 at a time.
SCORING: In Part 1 athletes’ score will be the lowest weight they use for a working set. In Part 2, athletes’ score will be their total reps of shoulder to overhead.
MODIFICATIONS
800 METER RUN
-Reduce Distance
-2,000/1,600 Meter Bike
-1,000/800 Meter Row
-800/600 Meter Ski
-50/35 Cal Assault/Echo Bike
DUMBBELL FRONT SQUATS
-Reduce Reps
-Reduce Load
-Goblet Squats
-Air Squats
-Step Back Reverse Lunges
DUMBBELL SHOULDER TO OVERHEAD
-Reduce Reps
-Reduce Load
-Single Dumbbell Shoulder to Overhead
-Push-Ups
-Dumbbell Bench Press
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Dumbbell Bench Press
- Reverse Plank (3-4 x 60-90 Seconds)
- Standing Lateral Raise
by admin | Jul 6, 2022 | WOD
THURSDAY 07 JULY 2022
“Rich Mahogany” [ALL TRACKS]
AMRAP 3 x 10 Rounds:
1,000/800 Meter Bike
Max Chipper Reps
Chipper:
80 Push-ups
60 Box Jumps (24″/20″)
40 Shuttle Runs (10-Meters)
Score = Total Rounds + Reps
[PARTNER] [Teams of 2]
AMRAP 6 x 5 Rounds:
1,000/800 Meter Bike
Max Chipper Reps
Chipper:
80 Push-ups
60 Box Jumps (24″/20″)
40 Shuttle Runs (10-Meters)
One Partner Working at a time
STIMULUS: “Rich Mahogany” is a Threshold workout.
STRATEGY: 1,000 or 800 Meters on the bike should be completed in 2:15 or less, leaving athletes 0:45 or more to accumulate reps of the amrap. 80 Push-Ups should be completed in 5 rounds or less. 60 Box Jumps should be completed in 4 Rounds or less and 40 Shuttle runs in 3 rounds or less.
SCALING: Choose a distance on the bike that can consistently be completed in 2:15 or less. Choose a variation and number of reps for push-ups that allows for at least 16 to be completed each round. Choose a variation and number of reps for Box Jumps that allows for at least 15 to be completed each round. Choose a distance and number of reps for Shuttle Runs atha allows for 14 to be completed each round.
SCORING: Athletes’ score today is their total rounds and reps. Athletes should push for 1 full round, at least getting substantially into the shuttle runs.
MODIFICATIONS
1000/800 Meter Bike
-Reduce Distance
-500/400 Meter Row
-400/350 Meter Ski Erg
-400 Meter Run
PUSH-UPS
-Reduce Reps
-Elevate Hands
-Knee Push-Ups
-Dumbbell Bench Press
BOX JUMPS
-Reduce Reps
-Reduce Box Height
-Box Step-Ups
SHUTTLE RUNS
-Reduce Reps
-Any Calorie Machine
AFTER CLASS
Run:
1 Mile Run
by admin | Jul 5, 2022 | WOD
WEDNESDAY 06 JULY 2022
“Carpal Tunnel” [SWEAT]
3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Dumbbell Snatches (35/20)
Rest 5 Minutes Between Rounds
Score = Total Rounds + Reps
[SWEAT] as written above
[TRAIN] 20 Strict Pull-ups // Dumbbell Snatches (50/35)
[COMPETE] 30 Pull-ups // Dumbbell Snatches (50/35)
STRATEGY: A set of 100 Double Unders should be completed in 2:00 or less. 30 Reps of Pull-Ups should be completed in 2:00 or less and each set of 50 Dumbbell Snatches should be completed in 2:00 or less.
SCALING: Athletes should choose a number and variation of Double Unders that they are confident they could complete within the given time. Athletes should choose a number and variation of pull-ups that allows them to finish each round in 6 sets or less and within the given time. Athletes should choose a load and rep scheme for Dumbbell Snatches that they can complete in 3 sets or less within the given time.
SCORING: Athletes’ score today will be their total rounds + reps. Athletes should aim for at least 2.5 rounds.
MODIFICATIONS
DOUBLE UNDERS
-Reduce Reps
-150 Single Unders
-100 Plate Hops
PULL-UPS
-Reduce Reps
-Banded Pull-Ups
-Ring Rows
-Jumping Pull-Ups
DUMBBELL SNATCHES
-Reduce load
-Reduce reps
-Kettlebell Swings
AFTER CLASS
Power Snatch Conditioning:
Build to a Heavy Single then…
Until You Can’t Complete Work On The Minute:
Minute 1: 1 Power Snatch + 1 Box Jump
Minute 2: 1 Power Snatch + 2 Box Jumps
Minute 3: 1 Power Snatch + 3 Box Jumps
…
Add 1 Box Jump Per Round
Barbell: (70% Heavy Single)
Box: (30″/24″)
by admin | Jul 4, 2022 | WOD
TUESDAY 05 JULY 2022
PART 1: Back Squat [ALL TRACKS]
5 Sets of 3
Score = Heaviest weight used
“10-dinitis” [SWEAT]
On the 2:00 x 10 Rounds:
15 Wallballs (14/10)
15 Sit-ups
Max Calorie Row
Score = Total calories
STIMULUS: “10-dinitis” is a Threshold workout
STRATEGY: 15 Wall Balls should be completed in 0:45 seconds or less, 15 sit-ups should also be completed in 0:45 or less, leaving 0:30 on the rower to accumulate calories.
SCALING: 15 Wall Balls should be completed in 2 sets or less. 15 Sit-ups should be completed within the given time. Athletes should have 0:30 on the Rower each round.
SCORING: Athletes’ score will be their total amount of calories over 10 rounds.
[SWEAT] as written
[TRAIN/COMPETE] Wallballs (20/14)
[PARTNER] [Teams of 2]
AMRAP 20:
Partner 1: Rows for calories
Partner 2: 15 Wall balls and 15 Sit ups
Partners switch when partner 2 finishes their work.
MODIFICATIONS
WALL BALLS
-Reduce Load
-Reduce Reps
-Reduce target height
-Squat Jumps
-Push Presses
ABMAT SIT-UPS
-Reduce Reps
–V–Ups
-Hollow Rocks
ROW
-Any calorie machine
-10 Meter Shuttle runs
-Burpees
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Strict Ring Dips
- Dumbbell Front Rack Step-ups
- Lying Triceps Extension
by admin | Jul 1, 2022 | WOD
SATURDAY 02 JULY 2022
CLOSED (4th of July)
AT HOME:
For Time [35 Minute Cap]:
200 Meter Run
20 Double Unders
2 Dumbbell Power Snatches
Rest 1 Minute
400 Meter Run
40 Double Unders
4 Dumbbell Power Snatches
Rest 1 Minute
600 Meter Run
60 Double Unders
6 Dumbbell Power Snatches
Rest 1 Minute
800 Meter Run
80 Double Unders
8 Dumbbell Power Snatches
Rest 1 Minute
1,000 Meter Run
100 Double Unders
10 Dumbbell Power Snatches
by admin | Jul 1, 2022 | Blog
Personal Integrity in CrossFit
Cheating your reps (by miscounting or not doing all of the reps programmed) or not hitting movement standards during a workout is the big elephant in the CrossFit room and, unfortunately, it’s time we have that conversation.
Do your reps. Do ALL your reps. And do them properly.
Let me tell you why…
1) DO WHAT YOUR COACHES TELL YOU TO DO
Believe it or not, there is a method to our madness and, whenever we program a workout for you, we have a desired stimulus and a certain total power output we want you to achieve. We would never program a 21-15-9 workout if we only wanted you to do 18-13-7 reps! Unless you are injured or have discussed with your coach your need to scale for another reason, you need to do the workout as it is written, not as it is easier to do. Listen to your coaches and do all your reps.
2) YOUR IMPROVEMENT AND DEVELOPMENT AS AN ATHLETE
Following on from point 1, think you’ll become a top athlete if you only do half of the work programmed? Or think you’ll get stronger in your pull ups by counting your reps, even when you don’t get your chin above the bar? Think again. You won’t. You will only improve your fitness if you put in the hard work. Cheating your reps slashes your potential for gains. Nobody wants that.
3) TRACKING YOUR PROGRESS
CrossFit is unique in that it is a measurable, observable and repeatable fitness. This is one of the reasons we ask you to keep track of your WOD results in TRIIB. In 6 months’ time, when you repeat a benchmark WOD or test your lifts, you can look back and see how much you’ve improved! But how are you going to know that you’ve actually improved if you only did a portion of the required reps? Or did the reps, but not to the movement standards? Don’t cheat yourself out of being able to celebrate your progress because you let your ego take over the workout.
4) CHECK YOUR EGO AT THE DOOR AND LEAVE THE DRAMA AT HOME
I’m as competitive as the next CrossFitter and I’m a strong believer that friendly competition is healthy and makes training more enjoyable by giving you that extra push in a workout. However, fudging your reps in an attempt to get a top score and boost your ego is not friendly OR healthy. In all honesty, it just makes you look like a jerk. Don’t be a jerk.
5) RESPECT
I’m certain that you all work hard in your jobs and daily life to attain the respect of your co-workers, bosses, friends, family and significant others. Why should your time in the gym be any different? In my humble opinion, you can win all the medals, trophies and podium finishes you like, but if you don’t have the respect of the athletes around you, you have nothing. I would rather finish last in a workout and retain the respect of my fellow athletes, than finish first knowing that people thought that I didn’t put in the work.
I have spent most of this blog talking about how cheating reps and movement standards affects you personally, but guess what? It’s not just about you. A loss of respect doesn’t just hurt you individually, it hurts the entire gym. It ruins the relationships we work hard to build, it tarnishes our image as a dedicated, passionate, and quality group and it breaks down the sense of trust built through the feeling that we are all in it together as a community. And as you know, community is the most important part of CrossFit. It’s the glue that holds it all in place.
We are your coaches and not your parents. We cannot (and will not) stand by your side and count every rep for you as it’s not fair to the other athletes that need our feedback and encouragement. We are relying on you to be diligent and honest. We know that, as you get fatigued in a workout, the basic act of counting is pretty damn challenging and sometimes miscounted reps are a genuine mistake. If you need a whiteboard to count your reps and rounds, grab one before the workout begins. Think you’ve only done 8 reps, but maybe you did 10? Do 2 more, just in case. Unsure of what the movement standards are or if you’ll be able to hit them for the entire workout? Get advice from your coach. IT WILL ONLY MAKE YOU A STRONGER ATHLETE IN THE LONG RUN.
I am proud of the group of athletes we have at CrossFit Bangor, impressed and humbled by the work you all put in, and love watching our community grow stronger with every day. Let’s keep that going by being honest with yourself and being honest with others.
Many thanks to CrossFit 1864 in London, England for permission to use and adapt their blog post “Honesty is the best policy: Counting Reps & Hitting Movement Standards” from 2015.
by admin | Jun 30, 2022 | WOD
FRIDAY 01 JULY 2022
“Smoke Alarm” [SWEAT]
On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test”
“Bergeron Beep Test”:
7 Thrusters (55/35)
7 Pull-ups
7 Burpees
Score = Rounds + Reps
[SWEAT] as written
[TRAIN] Thrusters (75/55) // 5 Strict Pull Ups
[COMP] Thrusters (75/55)
STIMULUS: “Smoke Alarm” is a * Sprint Threshold* workout.
STRATEGY: 15/12 Calories on the rower should be completed in under 1:00 leaving athletes 1:00 to accumulate rounds of the “Bergeron Beep Test.” That should be enough time athletes can accumulate at least 14 reps of the beep test or ⅔ of a round before the next Row.
SCALING: Athletes should choose an amount of calories for the row that they can confidently finish in a minute. Athletes should choose a number or variation of Pull-Ups and weight for Thrusters that they can complete in 1 set.
SCORING: Athletes’ score will be their total rounds + reps. Athletes should aim to complete 10 rounds.
MODIFICATIONS
15/12 CALORIE ROW
-15/12 Calorie Bike Erg
-12/9 Calorie Ski
-12/9 Calorie Assault/Echo Bike
-9 Shuttle Runs
THRUSTER
-Reduce Load
-Reduce Reps
-Push Press
-Front Squat
-Wall Balls
-Squat Jumps
PULL-UP
-Reduce Reps
-Banded Pull-Ups
-Ring Rows
BURPEE
-Reduce Reps
-Frog Hops
-Russian Kettlebell Swings
-Calorie Machine
AFTER CLASS
Thrusters:
Build to a Heavy Set of 20
by admin | Jun 29, 2022 | WOD
THURSDAY 30 JUNE 2022
“Battle Scars” [ALL TRACKS]
6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (24″/20″)
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest
Farmers Carry: (50’s/35’s)
Score = Total Reps
STIMULUS: “Battle Scars” is a Threshold Pacer workout.
STRATEGY: Athletes should aim to complete 15-20 reps of every movement except for Farmers Carry and Shuttle Run, on which they should aim for 5-12 reps.
SCALING: Athletes should choose variations and loading for each exercise that allows for continuous movement throughout every working minute.
SCORING: Athletes score today is their total reps across all 6 rounds of the workout
MODIFICATIONS
SIT-UPS
-V-Ups
-Hollow Rocks
-Hollow Hold
-Wall Balls
-Calorie Machine
-Burpees
FARMERS CARRY
-Reduce Load
-Reduce Distance
-Wall Balls
-Calorie Machine
-Burpees
BOX JUMPS
-Reduce Box Height
-Box Step-Ups
-Wall Balls
-Calorie Machine
-Burpees
SHUTTLE RUNS
-Reduce Distance
-Wall Balls
-Calorie Machine
-Burpees
**STEP BACK LUNGES
-Step-Ups
-Wall Balls
-Calorie Machine
-Burpees
AFTER CLASS
Focus Work:
Pick 1-2 High Skill Movements To Practice For 10-15 Minutes
