TUESDAY 10 AUG 2021
Chips & Dip
For Time:
1 Mile Run
60 Alternating Pistols
50 Chest to Bar Pull-ups
40 Bar-Facing Burpees
30 Power Snatches (135/95)
25min time cap
IF YOU ARE BACK FROM THE RUN AFTER 10 MIN YOU WILL START AT CHEST TO BAR. If you want to do all the reps then you will have to scale the run.
STIMULUS = Pacer – less volume per set with quicker rests will help pace
Time Stimulus: This is a 20:00 to 25:00 workout.
Category
“You can’t win that workout in the first mile, but you sure as @#$% can lose it.” – Josh Bridges
This is important to remember as we **open** this workout with 7-9 minutes of cardio.
Our goal should be to find, for every movement involved, a pace that allows constant movement.
There shouldn’t be any single movement that causes a serious sticking point.
Be honest with yourself about your ability to maintain a given pace or speed. Load is impressive when lifted fast and well and performing all the reps is impressive when performed within the intended time frames.
Be impressed by correct mechanics (AND intensity) and you will set yourself up for great success and long-term health!
MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)
RUN (7:00-9:00)
Decrease Distance (Eg’s: 1200m; 1000m; 800m)
4,000/3,600 Meter Bike Erg
100/80 Calorie Assault Bike, Echo Bike, or Ski Erg (Cals can also be reduced)
150/120 Calorie Schwinn Bike (Cals can also be reduced)
PISTOLS (Under 4:00)
Decrease Reps (Eg. 50; 40; 30)
Pistol to an object (this can be to full range or partial range)
Step Back Reverse Lunge (front foot is elevated on a 45# plate)
Air Squats (this will be quicker than 4:00)
CHEST TO BAR PULL-UPS (Under 4:00)
Decrease Reps (Eg. 40; 35; 30; 25)
Kipping Pull-ups (number can be reduced)
Banded Strict Pull-ups (Should be able to do 10 consecutive)
Strict Pull-ups (reduce number to 35 reps)
Ring Rows (supinated grip. Resist rotating the hands during the pull)
BAR FACING BURPEES (Under 4:00)
Decrease Reps (Eg. 40; 30; 20)
Standard Burpees
POWER SNATCHES (Under 5:00)
Reduce Load (Eg., 115/85; 105/75; 95/65; 75/55; 55/35)
Hang Power Snatches
Alternating Single Dumbbell Power Snatches
Alternating Single Dumbbell Hang Power Snatches
Kettlebell Swings (70/53; 53/35; 35/26)
AFTER PARTY
3 Giant Sets:
20 V-Ups
100′ Single KB Front Rack Carry (left)
8 Pausing Single KB Waiter Squats (4/side)
100′ Single KB Front Rack Carry (right)
Rest as needed between sets
MONDAY 09 AUG 2021
Grit Squats – Week 7
Back Squats
STRENGTH
No front squats this week.
All percentages will continue to be based on our 5RM Back Squat.
Every 3 min x 5 Rounds
5 Back Squats @ 87%
4 Back Squats @ 92%
3 Back Squats @ 97%
3 Back Squats @ 101%
3 Back Squats @ 105%
MODIFICATIONS
Back: Reverse lunges with dumbbell(s) or kettlebell(s)
DOWNWARD DOG
150ft Plate Push (45/25)(35/15) + 50 Double Unders
5 min time cap
One length of the turf = 50ft, scale appropriately.
At the 2:30 min mark, if you have not completed your plate pushes, you WILL move on to the jump rope so that every 3 min a new heat can start. Zero exceptions. Hit the stimulus!
STIMULUS = SPRINT
We are ending our day with a sprint! If you haven’t done these before, boy are you in for a treat!!
Plate pushes will be under 2:30 if completing the entire 150ft
Double Unders will be completed in under 2:00
MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)
PLATE PUSH
Empty Sled Push
2 min Max Effort Ski Erg
SATURDAY 07 AUG 2021
Diameter
20:00 AMRAP:
800m Row
16 Deadlifts (275/185)(225/155)
32 Kipping Handstand Push-Ups
As one partner is finishing the Row, the other partner can start the Deadlifts.
As one partner is finishing the Deadlifts, the other partner can start HSPU’s/DB Push Press
STIMULUS = Threshold
For rounds 1-3 find a pace that allows you to immediately start Deadlifting.
This is a heavier Deadlift, but we should still shoot for no more than two sets.
Suggested breakdown: 9 unbroken; 7-2; 6-3; 5-4. The quick break could increase overall performance.
Be smart on the HSPU or DB Push Press. Squeezing in “one more rep” vs resting sooner, could be the difference between a :10 and :45 rest. Once the shoulders fatigue, it can take a while for them to recover. If you know you can do 10 HSPU’s in a row, but it’s close to a max set, make the choice to do 6 or a number that will allow you to stay relatively fresh.
MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)
ROW
Decrease Distance (to a distance that can be completed in under 2:15)
400m Run
1000/900m Bike Erg
400/360m Ski Erg
25/18 Calorie Assault or Echo Bike
DEADLIFTS
Decrease Load/Reps (to a rep range that can be completed in 2 sets. For decreasing reps, we recommend not going any lower than 5 reps)
Deadlift from Plates (this will decrease range-of-motion for athletes who struggle to maintain a neutral spine in the set-up)
HANDSTAND PUSH-UPS
Decrease Reps (to a number that can be completed in 3 sets)
Decrease Range-of-Motion – Use 1 or 2 Abmats)
Dumbbell Push Press; Strict Press; Single Arm DB Press
Push-Up Variation, Pike, Hands elevated on a bench or box, Knee Push-Ups
AFTER PARTY
On the 0:00…
1,000ft (Sled Drag (Bodyweight)
On the 5:00…
200′ Single Kettlebell Overhead Walking Lunge (53/35)
Demonstration
3 Rounds For Time:
800m Run
50 Wall Balls (20/14)
20 Alternating Single Dumbbell Devil Presses (50/35)(35/20)
30min time cap
STIMULUS = Pacer
Approach the 800m run in a way that you can immediately start the Wall Balls.
Aim to break the first set of 50 early and often (think 35-15; 30-20; 30-10-10; or ), and then try to stick to those same sets in the later rounds. If this is not possible, change the plan and take more breaks with less rest.
Try to keep a consistent pace on the Devil’s Press, maybe even standing up for a deep breath every after 5 reps.
MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)
RUN
Decrease Distance
1000/900m Row
800/720m Ski Erg
50/35 Calorie Assault or Echo Bike
WALL BALLS
Decrease Load/Reps
Define Range of Motion (Squat to a target)
Squat Jumps
SINGLE ARM DEVILS PRESS
Decrease Load/Reps
Burpee or DB Snatch
AFTER PARTY
Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.
Rest 3:00
Ascending Ladder for 3:00:
1 Ring Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Ring Muscle-Up per round until the cap is reached.
Rest 3:00
Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.
THURSDAY 05 AUG 2021
“Still Standing!”
For Time:
200 Double Unders
(Partner hangs from pull-up bar)
20 Calorie Assault/Echo Bike (share the cals)
100 Knees-to-Elbow (NOT Knees to Armpits or Triceps, HUGE Difference!)
(Partner holds a plank on elbows)
40 Calorie Assault/Echo Bike (share the cals)
200m Dumbbell Front Rack Walking Lunge (50/35)
(P1 Lunges with DB / P2 Walks holding their DB. Switch as needed)
60 Calorie Assault/Echo Bike (share the cals)
4 x 200m Run (partners run 200m x 2 each / P1 Runs, while P2 Rests)
30:00 Time Cap
Score: This is a “For Time” workout. The score will be the time it takes to complete the workout. If you and your partner are time capped, log 30:00 as the time and add in the notes section how far you got it. The Run scoring is 1 meter = 1 rep.
STIMULUS = Threshold
Simply put, this is a team effort. If we approach it this way, we will accomplish the work quicker.
Teamwork means knowing your partner and sticking to rep schemes that they can sustain throughout the workout.
If you try to push your partner harder than their current fitness allows, it will be counter-productive as they will fatigue faster.
This means you should communicate and still challenge each other! However, if the plan isn’t working anymore, change it. For example, if 10 K2E’s is not sustainable, quickly default to sets of 5 or 3.
The key to strong and effective teamwork is the ability to communicate and be honest with each other.
Have fun with this one, folks!!!
MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)
DOUBLE UNDERS
Decrease Reps
300 Single Unders
STANDING BIKE
Decrease Reps
Sit on Bike
30 Calories Any Machine (For Rep Scheme)
For every 15 calories one partner will run 200m
LUNGE
Decrease Load/Distance
KNEES TO ELBOW
Decrease Reps
Hanging Knee Raises
Abmat Sit-ups
PLANK
Plank off Box
Dead Hang From Bar
AFTER PARTY
4 Sets for Quality:
1:00 Sandbag/D-Ball/WallBall Hold
Max Set of Strict Ring Dips
WEDNESDAY 04 AUG 2021
Overload Complex – “Just to get a little heavier.”
1 Power Clean + 1 Front Squat +1 Push Jerk
Every 2min x 10min
Building in weight, goal is to get heavier than your planned workout weight.
“M & Ms”
AMRAP 13:
10 Lateral Barbell Burpees
1 Round of “Macho Man”
10 Lateral Barbell Burpees
2 Rounds of “Macho Man”
10 Lateral Barbell Burpees
3 Rounds of “Macho Man”
10 Lateral Barbell Burpees
4 Rounds of “Macho Man”
10 Lateral Barbell Burpees
5 Rounds of “Macho Man”
Continue Adding 1 Round of ‘Macho Man” after each set of 10 Lateral Bar Burpees until 13:00 expires
Score = The number of rounds + reps completed in 13:00
1 Round of “Macho Man”
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)(135/95)
STIMULUS = Threshold
10 Lateral Bar Burpees is a number that can get the best of you if you attack it too aggressively early on. Pacing will be key! Stepping or jumping up are both permitted, however you must take off with two feet.
Use this time to continue moving forward, while trying to catch your breath for “Macho Man”
The loading for “Macho Man” is designed to enable unbroken sets (clearing all 3 reps across all 3 movements without resting). The loading on our barbells should allow for this.
That being said, we may choose to break up the rounds of “Macho Man” into: 2 PC (drop) 1 PC + 3 FS (keep bar on shoulders) 3 Push Jerks. The quick drop between the 2nd and 3rd Power Clean, may just be enough rest to hold on for the remaining reps.
The more we drop the barbell, the more extra work we will have to do. Scale appropriately for the beast we call “Macho Man”.
MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)
LATERAL BARBELL BURPEES
Decrease Reps (to a number that can be cleared in under 1:00)
Step over
Burpees in place
No Push-Up Burpee
“MACHO MAN”- 3 POWER CLEANS, 3 FRONT SQUATS, 3 PUSH JERKS
POWER CLEANS – Decrease Load/Reps, Hang Clean, Dumbbell Power or Hang Clean
FRONT SQUATS – Decrease Load/Reps, Dumbbell Front Squat
PUSH JERKS – Decrease Load/Reps, Dumbbell Push Jerks or Push Press
Congratulations and thank you for all that you contribute to the CrossFit Bangor community!
1. When did you start at CrossFit Bangor:
I started at CrossFit Bangor in November, 2017, but made our first visit in August of ’17. We arrived in town, and CrossFit Bangor was our very first stop. We were immediately blown away by the quality of the facilities, the coaches, and the athletes! We’d been doing CrossFit for many years all around the world, and were just so impressed!
2. Proudest CrossFit accomplishment:
The fact that I’ve been showing up for 9 years, sharing this CrossFit life with my wonderful bride. The mass of all my little accomplishments, doing impossible things every morning, making life more fun, it all really adds up!
3. Favorite lift, metcon, or both:
I have lots of favorites (squat snatch, OHS, rowing, rope climbs), but I would say Hero WODs. There’s something about them that makes me dig a little deeper, and I get to share that with all of those around me. Also, partner WODs!
4. A movement or workout you’re hoping to improve this year:
I’d like to keep making more progress in my overhead pressing strength and in my gymnastics. Oh, who am I kidding? If I’m honest, I just want to keep my longevity so I can improve in everything!
5. Biggest surprise since starting at CrossFit Bangor:
How strong the community continued to be during quaran-time, and how small the losses in gains were when we got back in the Box. The second biggest surprise is the impressive effect that small changes in diet can have on your health, happiness and performance.
6. Advice for new members or friends who have yet to try CrossFit:
Give it a shot, you might love it! I had a friend who was a very early CrossFit adopter, who had tried to get me into it for years, but I thought I needed to workout for 2 years before I gave it a shot. It might not be for everybody, but it is for anybody. The methodology is incredible, and the community is even better. You’ve got nothing to lose, and it sure beats running or endless curls!
7. Favorite Maine place to recommend to other members or visitors:
Maine is just so incredible! For me, it’s the porch by the woods or the fire pit at camp where you can spend good times with great friends. I’ve really enjoyed sharing other’s favorite places with them.
8. Non CrossFit interest(s):
Typical nerd-pursuits! I like superheroes, movies, reading, flying, woodworking and crafting/creating, swapping stories with good friends, and occasionally using my fitness out in the “real” world.
9. Additional thoughts you’d like to share!
This place is amazing! It’s a rare thing to find a place like this, and I’m so pleased that we got to share this home with all of you!
Oh, and once I’m gone, someone needs to tighten the flusher handle and the bolts on the toilet seats twice a week…
TUESDAY 03 AUG 2021
“Wild Card”
On the 10:00 x 3 Rounds:
30/24 Calorie Row
200m Run
30/24 Calorie Assault Bike
200m Run
Score = Log the time for all 3 rounds.
STIMULUS = Threshold
We are pushing the threshold today! This is not a sprint, but it is also not a pacer. We will dig a little deeper on the machines and use the runs to “recover”.
Although we may not want to, we can push harder on the machines! Today “Push harder” can mean 50-100 cals/hour higher than what you are used to. This is a pace that isn’t comfortable.
In the same breath, this isn’t a sprint. We have to leave some in the tank to finish fast.
Recover on the run. Pushing harder on the run will have little return relative to calories on the machines.
Every time you start on a machine, go hard for :10 and settle into your pace.
Pacing suggestions:
Bike: 250+ Watts (female) / 350+ Watts (male)
Rower: 800+ Cals per Hour (female) / 1000+ Cals per Hour (male)
And….breathe 🙂
MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)
ROW
Decrease Distance
30/24 Calorie Bike Erg
24/18 Calorie Assault Bike/Echo Bike
24/18 Calorie Ski
400m Run
RUN
Decrease Distance
500/450m Bike Erg
12/10 Calorie Echo/Assault Bike
12/10 Calorie Ski Erg
250m Row
BIKE
Reduce Reps
37/30 Calorie Bike Erg/Row
40/32 Calorie Schwinn Bike
30/24 Calorie Ski Erg
600m Run
AFTER PARTY
On the 2:00 x 3 Sets:
Max Strict Handstand Push-Ups
Directly into…
On the 2:00 x 3 Sets:
Max Strict Ring Push-Ups
*On both movements, athletes are allowed a single attempt. It is allowed to rest at the *top* of each position (handstand and top of push up, respectively), but not at the bottom. Track all six scores, with the sum total being our score for the part.
MONDAY 02 AUG 2021
Grit Squats – Week 6
3 Supersets:
Back Squats
Front Squats
Rest 2:00 between sets
STRENGTH
Superset means that we’ll complete our Back Squats, quickly change out the weights (if needed), and then complete our Front Squats. We want little to NO rest between the Back and Front Squats but we WILL rest for 2min.
Pause 2 seconds in the bottom of each back squat.
All percentages will continue to be based off our 5RM Back Squat – both Front and Back Squat barbells.
Set 1:
6 Back Squats @ 82%
5 Front Squats @ 68%
Set 2:
5 Back Squats @ 87%
5 Front Squats @ 70%
Set 3:
4 Back Squats @ 92%
5 Front Squats @ 72%
MODIFICATIONS
Back: Reverse lunges with dumbbell(s) or kettlebell(s)
Front: Dumbbell(s) or Kettlebell(s)
Chesty Skills
3 Rounds
:45 sec 7 Chest to Bar Pull Ups
:45 sec 6 Chest to Bar Pull Ups
:45 sec 5 Chest to Bar Pull Ups
:45 sec Max Effort Assault Bike
:45 Rest
Score = Calories Only
STIMULUS = Skill work and gymnastic Capacity
MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)
CHEST-TO-BAR PULL-UPS
Decrease Reps [15-12-9; 12-9-6; 9-6-3]
Chin Over Bar Pull-ups
Strict Pull-ups [15-12-9; 12-9-6; 9-6-3]
Ring Rows [the further the feet are in front of the pull-up bar, the harder it will be]
AFTER PARTY
3 Sets:
18 Bulgarian Split Squats (9/Leg)
12 Bent-Over Barbell Rows (Supinated Grip)
6 Tempo Glute Bridges (:05 up, :05 down)
Rest as needed between sets
Teams of 2:
P1: Starts on the barbell, completes 15 Squat Cleans
P2: Runs 200m
When P2 returns from the run, and P1 has finished all reps, partners then switch stations.
P1 Runs while P2 is on the barbell and so on.
MODIFICATIONS
SQUAT CLEANS: From the Hang, With Dumbbells, Front Squats
RUN: 250/200m Row, 500/450m Bike, 200/180m Ski
PUSH JERKS: Decrease Load/Reps, Single Dumbbell Push Jerks
AFTER PARTY
4 Sets for Quality:
1:00 Ring Support Hold
12 Arnold Presses (each side)
