03.30.17

Sport

1.front squat 5 x 3 (85% of heaviest done on 03.23.17)

2.deadlift 10 x 3 (85% of heaviest done on 03.23.17)

for time:

-30 cal. bike

-30 overhead squat #95m #65f

-15 chest to bar pullups

-20 cal. bike

-20 overhead squat #95m #65f

-10 chest to bar pullups

-10 cal. bike

-10 overhead squat #95m #65f

-5 chest to bar pullups

Performance

1.front squat 5 x 3 (85% of heaviest done on 03.23.17)

2.deadlift 10 x 3 (85% of heaviest done on 03.23.17)

for time:

-30 cal. row

-30 overhead squat #95m #65f

-15 chest to bar pullups

-20 cal. row

-20 overhead squat #95m #65f

-10 chest to bar pullups

-10 cal. row

-10 overhead squat #95m #65f

-5 chest to bar pullups

Fitness

1.front squat 5 x 3 (85% of heaviest done on 03.23.17)

2.deadlift 10 x 3 (85% of heaviest done on 03.23.17)

for time:

-30 burpees

-15 overhead squat #75m #55f

-15 pullups

-20 burpees

-10 overhead squat #75m #55f

-10 pullups

-10 burpees

-5 overhead squat #75m #55f

-5 pullups

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Deadlift lyfe.

Scoring and Workouts For Southern Maryland Regionals

03.29.17

Since we have some newer athletes with us recently, and some veteran athletes who can also get a little hazy sometimes; I want to take a minute and review how to read the whiteboard and what is on here as well.  If you are an athlete at my gym, you should arrive 15 min. prior to the listed class time.  So if it says online class starts at 11am, you should arrive at 10:45am.  This way, you can come in, put your stuff away, change your shoes, go to the rest room, and be ready for our warmup  or “A” as a group when the timer starts at 10:50am.

Your goal should not be to skip “A.”  Especially if you do not have Rx pullups or ring dips.  If you are doing any variation of those movements, using a band, doing pushups, etc.  Make arriving on time your priority.  All the other adults (and kids) with a full time job, a long commute, kids, a spouse or significant other are able to be on time, and we have faith you are not unique in that regard and can be on time as well.

Our strength section, or “B” for Fitness, Performance, and Sport will start at 11am.    There a few ways we write the reps for this strength section.  The first way is how you often saw it written the past five weeks.  It looks like this 10-10-10-10-10.  When we use dash marks ( – ) it means exactly that many sets of ascending weight sets.

So 10-10-10-10-10 would be 5 sets, each set of 10 reps would increase in weight from the previous set.  If you are not sure what weights you should use, talk to a coach and tell them your goal for the day, and they can help you work backwards from that weight to give you how you should approach those 5 sets.  If you saw this style of the exact same rep scheme for several weeks (as is often the case) your goal should be to slightly increase the weight on EACH set week after week.  Don’t just save up for the final set to get three likes on Instagram.  A five pound increase on ONE set of 10 reps is 50lbs of tonnage.  A five pound increase on 5 sets of 10 reps from the previous week is 250lbs of additional tonnage for the day.  250lbs of tonnage over the course of 4 weeks is 1000lbs.  That sounds like a lot better way to get strong and drive adaptation as opposed to 200lbs of tonnage over 4 weeks.

The other way we often write work in “B” looks like what we are currently doing on the slow lifts and looks like 5 x 3.  We write the REPS first then the SETS in this style.  When we use by ( x ) it means WORK SETS, or sets that are the same weight, and warm-up sets are NOT included in this.  So 5 x 3 means FIVE reps x THREE sets at THE SAME WEIGHT.  You should warm up to your work sets, using the same rep number of reps, then perform FIVE reps for THREE sets at the SAME weight.  We often give you a starting point for these style of work sets, such as 03.27.17 you saw squat 5 x 3 at 85% of your heaviest 5 reps done over the past 5 weeks.

After “B” is competed in the set amount of time, we move on to “C” if we have additional work that day.  After “C” we have a short time to prepare all our equipment for the workout and complete the WOD.  We hope this help everyone gain a better understanding of how to look at, read, warmup, and prepare for the day.

We will stay on this week’s strength cycle until then end of April, then you guys will do some testing.  So plan your days accordingly if you are a cherry picker.

Sport & Performance

1.bench 10 x 5 (85% of heaviest 10 done past 5 weeks) in 15 min.

2. push press 5 x 3 (85% of heaviest 5 done past 5 weeks) in 12 min.

for time:

-400m run

-4m/3f rope climb ascents (15ft Sport/12ft Performance)

-10 ground to overhead anyway #185m #115f

-500m row

-10 ground to overhead anyway #185m #115f

-4m/3f rope climb ascents (15ft Sport/12ft Performance)

-400m run

Fitness

1.bench 10 x 5 (85% of heaviest 10 done past 5 weeks) in 15 min.

2. push press 5 x 3 (85% of heaviest 5 done past 5 weeks) in 12 min.

for time:

-400m run

-10 wall ball #20m #14f

-15 double unders

-20 power clean #135m #95f

-15 double unders

-10 wall ball #20m #14f

-400m run

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Repost.  Because my computer wouldn’t load the picture I was after.  So you get this classic.

 

03.28.17

Sport & Performance

1.snatch off blocks 3 x 7 all sets at 80% of heaviest done past 3 weeks in 12 min.

2.clean off blocks 3 x 7 all sets at 80% of heaviest done past 3 weeks in 15 min.

3 rounds of:

-42 double unders

-21 kettlebell swing #70m #53f

-12 pullups

-6 snatch anyway #135m #95f

Fitness

1.power clean 2-2-2-2-2 work to a heavy 2 in 12 min.

2.split jerk 1-1-1-1-1 work to a heavy single in 15 min.

3 rounds of:

-21 cal. row/bike/ski

-15 kettlebell swings #53m #35f

-9 burpees

03.27.17

We wanted to take a minute and thank all of you who helped out during the Open.  Not just the athletes who competed, but those who stayed late to judge, those who drove to the box to cheer, and to all of the athletes support system at home who put up with watching the Open announcements streamed to YouTube on the family TV, or had to listen to your endless obsessing about how you plan to break up the workout.

We want to thank all of you for being apart of our community! Now, for all but 20 guys, 20 gals, and 15 teams from our mid-Atlantic region, this is the start of the off-season.  Now is the time to set some short term (1-3 month) and long-term goals (1-2 years).  Write them down in your journal, and be accountable to them.  Put down those quantifiable goals.  When you have a bad training day, or a bad training week, or life gets in the way and you only come 1 time in two or three weeks, break out your journal, reread those goals, and focus on what is in your control to make yourself better inside and outside of the gym.

With that being said, who is ready to not have be confined to roughly 15 boring movements that we all knew would be in the open and get really, really strong and look amazing (or more amazing) by summertime?

Sport & Performance

1.squat 5 x 3 (take 85% of heaviest done past 6 weeks)

2a.every 90 seconds 2 UB power clean x 4 (build to a heavy)

2b.max strict pullups x 4

AMRAP in 18 min.

-60 cal. bike (Sport) or row (Performance)

-50 toes to bar

-40 wall ball #20m #14f

-30 kettlebell power clean #53m #35f

-20 bar muscle ups

Fitness

1.squat 5 x 3 (take 85% of heaviest done past  weeks)

AMRAP in 15 min.

-50 wall ball #20m #14f

-40 situps

-30 alternating hand dumbbell power snatch (you pick weight)

-20 pullups

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Ringside Masters Division 160lb Champion

03.25.17

10:30am

Sport & Performance

1a.every 90 seconds 5 front squat #95m #65f (1st round), 5 push press #95m #65f (2nd round), 5 thrusters #95m #65f (3rd round) x 3

1b.every 90 seconds row/bike/ski cal. 6m/4f x 3

2.10-25 UB du x 2

CrossFit Games Workout 17.5

10 rounds of:

-9 thruster #95m #65f

-35 double unders

9:30am

Fitness

1.front squat 5-5-5-5 work to a heavy 5 in 12 min.

AMRAP in 10 min. of:

-9 thrusters #95m #65f

-6 pullups

-3 bastards

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RSCN9781

OG Brandon burying front squats.

03.24.17

REMINDERS: No 6am classes today!!!!!

Friday Night Lights from 5pm-7pm tonight for 17.5!!!!

Sport & Performance

1.hang snatch work to a heavy 2 in 12 min.

2. hang clean work to a heavy 2 in 12 min.

for time:

-9 cal. bike

-9 thrusters (AFAP)

-35 double unders

-12 thrusters (moderate pace)

-35 double unders

-9 thrusters

-35 double unders

-9 cal. row

Fitness

1.squat 5-5-5-5work to a heavy 5 in 12 min.

for time:

-20 hand release pushups

-20 double unders

-20 cal. row

-20 double unders

-20 cal. bike

-20 hand release pushups

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RSCN6497

Yay thrusters!