Workout of the Day

STRENGTH

Back Squat
10-10-10

Notes
Use the heavy 12’s we did 2 weeks ago as a reference for today, but as always, lift based on feel and that effort is more important than always going heavier.

After a few warm-up sets, attempt three progressive sets of 10 reps resting about 3:00+ between sets. Use a controlled tempo, steady breathing and consistent reps over going as heavy as possible. That being said, your final set should be challenging to get through. A true 0RM is roughly 60% of a 1RM however you may be much lower than that today. If you’re not sure how to approach this, just keep the reps at 10s in your warm-ups and try to get there in around 5-6 TOTAL sets.

METCON

Every 3:00 x 4 sets
8-12 Alternating DB Bench Press (R+L = 1 Rep)
AMRAP Double Unders to the 2:00 mark

Notes
Move at a controlled pace on the Bench Press, it should take you roughly :45-60 to complete the Bench Press followed by about a minute of jump rope. For the Bench Press, use the same weight across and try to perform as close to 12 reps every set.

CrossFit Group Class Programming Template (WK5/8)

2021 Top Fundraisers Charlie, Katherine and Richard!

Fight Gone Bad Fundraising

TEMPLATE MESSAGE:

Workout of the Day

FLOATER STRENGTH

Pause Back Squat
10-10-10

Power Clean
3-3-3-3-3

Bench Press
12-12-12-12

Push Press
3-3-3-3-3

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week.

METCON

5K Row

Notes
Check out this page to see average times for the 5k row based on age, gender and experience level. Use the monitor to keep active track of your pace, stroke rating and projected finish through this workout. If you’ve never done a 5k on the erg, focus on finding a sustainable but active pace for the first 4k. See how consistent you can be and listen to your body. On the last 1k try to drop some time off your average split and keep your eyes on the projected finish time to help you make a goal. Breath steadily and the better your technique the more comfortable you’ll be rowing for this long.

CrossFit Group Class Programming Template (WK4/8)

Congrats to Coach Katie and Toni on completing a Half Ironman (In a hurricane!)

Yesterday two of our toughest athletes took on a half Ironman and in the True CrossFit spirit of the unknown and unknowbale, had to fight it out during a hurricane. Obviously, both still crushed it! Here Katies report and both their numbers:

Highs: did the entire 56 mile bike with Toni! great moment for me to practice mental toughness, my bike chain got locked and I actually was able to fix it on my own (a proud moment for me!)

Lows: doing this entire thing in a hurricane. Need I say anymore?! The conditions were horrendous and made this race way harder than I could have possibly imagined!

In summary: Simon & Garfunkel and Bob Seger said it best. Since we weren’t allowed to have music, these songs were running through my head on a constant loop. Lol!

“Ophelia (Cecilia) you’re breaking my heart, your shaking my confidence baby”
“Against the wind We were runnin’ against the wind
We were young and strong, we were runnin’ against the wind”

Katies Stats
Time 6:38
17:36 Swim (cut to ~750M due to dangerous conditions)
3:53 Bike, 56mi
2:06 Run, 13.2mi

Toni’s Stats
Total Time: 6:25
Swim: 21:04
Bike: 3:53
Run: 1:55

Workout of the Day

PARTNER MECON

30 Alternating Rounds of:
3 Power Cleans
10 Unbroken Wall Ball Shots

Notes
Alternate complete rounds with a partner until each person has completed 15 rounds. Each individual round should take about :30-:40 seconds to complete and the whole workout will be around 20 minutes. The total volume is 45 Power Cleans and 150 Wall Ball Shots. Attempt to adjust the difficulty of the movements before adjusting the volume. This should feel like pretty quick intervals for 20 minutes.

Wall Ball Options/notes
– adjust height & weight as desired to achieve unbroken quality reps. It should not be “easy” but you should not feel “crushed” by the wall ball. It should be challenging and sustainable.
– Air Squats to a medicine ball
– On Monday we’ve got heavy 10s on the back squat. If you want to prioritize that or your legs are sore from the lunges you might also go a little lighter on the medball.

Power Cleans Options/notes
Should feel medium heavy and sustainable
Competition loads would be 155/135/95/75 but this could go heavier to 185+ for stronger athletes
Adjust loads or perform 3-5 Deadlifts instead.

ASSISTANCE

3 Sets of:
1:00 Anchored Sit-up hold
1:00 Rest
1:00 No Push-Up Renegade Rows
1:00 Rest

CrossFit Group Class Programming Template (WK4/8)

Coaches Steph and David take on today’s workout. This workout was originally written as 20 rounds for time but we called an audible during testing to extend it to 30. The rounds went quicker than expected and the workout would not have been as long as it was intended to be. Last 5 or so rounds got spicy.

Fight Gone Bad Team Names

Below is the full roster for Fight Gone Bad Teams and there are some amazing themes. We’ve 80! people doing Fight Gone Bad this year and can’t wait to see everyone dressed up! Fundraising info and email templates will be emailed to all registrants today.

Team 1: Heavy Metal Lifters
Team 2: Rainbow Rowed
Team 3: Barbell Barbies and Kipping Kens
Team 4: Talladega Nights Gone Bad
Team 5: Legends of the Hidden CFSBK
Team 6: Deadlift Divas
Team 7: T-Rx Dinosores
Team 8: You Won’t Break My Swole
Team 9: Muscle Milk and the Cookie Crushers
Team 10: We will WOD you
Team 11: Barbellheimer
Team 12: I think you should lift
Team 13: Fit 55 Team

Workout of the Day

ASSISTANCE

Dumbbell Snatch
3e-3e-2e-2e-1e-1e

WTD or Strict Pull-Ups
3-3-2-2-1-1

Notes
In 5 Total sets, alternate between both exercises working up to a challenging load on the DB Snatch and pull-up. The Snatch style us up to you, (Power/Muscle/Split Snatch). Use two hands to bring down your heaviest snatches.

Chin-Up Options
Weighted
Body weight or partner spotted (no bands)
3 Negatives
5 Self Assisted

FLOATER STRENGTH

3 Second Pause Back Squat
3-3-3-3-3

E2MOM x 6 Sets
3 Touch & Go Power Cleans

Bench Press
12-12-12-12

Push Press
3-3-3-3-3

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have Power Cleans, Wall Ball Shots, Sit-up holds and Renegade Rows.

CrossFit Group Class Programming Template (WK4/8)

The men of 10am getting after the Bench, Box Jump Over, Row workout

Going heavy with the Dumbbell Snatch

Typically the DB Snatch is used in metcons at higher volume reps with some standardized loading suggestions (50/35/20). On Fridays we’ve been doing different styles of grunt or non traditional lifting. Use today as an opportunity to think differently about the DB Snatch and treat it like you would a barbell lift. Your heaviest pulls will require a great set up, strong acceleration and overhead stability. Getting good at snatching a heavy Dumbbell will make snatching the same movement for reps feel that much easier.

Choose whichever version of a snatch (power, split or muscle) feels strongest for you.

Workout of the Day

ASSISTANCE

16:00 of:
:30 Box Pike Walk Ins or Pike Box Walks
:20-:30 Chin-Up Lock Off
:20e Bottom of Lunge Hold

METCON

5 Rounds for time of:
12 Push Presses
12 Front or Back Rack Reverse Lunges
12 Burpees

Notes
Choose a weight that will make it possible to go unbroken on the early rounds but really suck.
Barbell (95/75/65/45/..)

CrossFit Group Class Programming Template (WK4/8)

Welcome recent Foundations grads Tracey, Oleg, John and Andrea!

Coaching the Push Press with Miranda Oldroyd

How to Choose the Right CrossFit Gym for you (TLDR Join CFSBK)