Workout of the Day

“NANCY”

5 Rounds for time of:
Run 400m
15 Overhead Squats

Notes
Competition loads for this workout at 95/65. If it’s your first time doing this workout, choose a weight you think you can get through the first three rounds, if not the whole workout unbroken with.

Compare to Mini Nancy on 2.24.22 and full Nancy on 7.28.21

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CrossFit Group Class Programming Template (WK7/12)

We all know this feeling, Brian.

Workout of the Day

PARTNER METCON

10 Rounds for time:
10 Deadlifts
15 Box Jump Overs
20/15 Cal Row

Notes
Alternate full rounds with a partner until each person has completed 5 rounds for a sum of 10. The deadlifts should be somewhat challenging to complete 10 with. (+/225/185/155/135/95/..)

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CrossFit Group Class Programming Template (WK7/12)

Some more BTS shots from the CrossFit HQ offsite. Here we’re about to test the Hope for Refugees workout we’ll be running on Saturday, May 7th. Full details tomorrow!

Workout of the Day

STRENGTH

Bench Press

Intermediate+
85%TM x 5 Reps x 2 Sets
85%TM AMRAP

Novice
4 sets x 4 Reps

Notes
For both tracks, take 4 progressive warm-up sets prior to your first work set.
Int+: This is our third wave of this 5/3/1 cycle. If things have been going well, add 5lbs total from three weeks ago and aim to get 5-8+ reps on your
AMRAP.
Nov: This is our first of three weeks performing 4x4s. Add 5lbs total from your last 3×6 effort and hit all your reps!

METCON

AMRAP 12:00
6 Kipping CTB Pull-Ups
8 Push-ups
10 Kettlebell Swings

Notes
Move at a quick but sustainable pace for todays workout. Kettlebell swings should be heavy. If high volume push-ups are easy for you use two DBs to create a deficit and make sure your chest hits the deck.
Pull-ups: CTB/ kipping / jumping CTB / 3-6 strict or banded.

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CrossFit Group Class Programming Template (WK7/12)

Ryan Harrity Murphin it up

The Push-Up

The push-up is a litmus test for how much you care about movement quality. For those with the strength to perform them for reps, it’s easy to get soft around the edges. A little bit of bend at the knees, letting the hips and low back drop down, getting that chest almost all the way down. Be better. Be relentless. Make every rep perfect. Every single time. Don’t be loser. Live forever in the pursuit of excellent movement quality, even in the most basic of exercises. Be a golden god of good form.

Workout of the Day

STRENGTH

Back Squat

Intermediate+
85%TM x 5 Reps x 2 Sets
85%TM AMRAP

Novice
4 sets x 4 Reps

Notes
For both tracks, take 4 progressive warm-up sets prior to your first work set.

Int+: This is our third wave of this 5/3/1 cycle. If things have been going well, add 5lbs total from three weeks ago and aim to get 5-8+ reps on your AMRAP.

Nov: This is our first of three weeks performing 4x4s. Add 5lbs total from your last 3×6 effort and hit all your reps!

METCON

7 Rounds, each for time of:

Every :90 perform
12 Wall Ball shots
36 Double Unders

Notes
Your goal is to be able to finish each round with time to space. If you can’t sustain this volume, decrease the wall ball and double unders by 1/4 (9 wall ball / 27 DUs) do you can complete each round in under :90.

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CrossFit Group Class Programming Template (WK7/12)

Coach David is in Boulder this week running some segments for the CrossFit HQ offsite event.

Workout of the Day

STRENGTH

Shoulder Press

Intermediate+
85%TM x 5 Reps x 2 Sets
85%TM AMRAP

Novice
4 sets x 4 Reps

Notes
For both tracks, take 4 progressive warm-up sets prior to your first work set.

Int+: This is our third wave of this 5/3/1 cycle. If things have been going well, add 5lbs total from three weeks ago and aim to get 5-8+ reps on your AMRAP.

Nov: This is our first of three weeks performing 4x4s. Add 5lbs total from your last 3×6 effort and hit all your reps!

METCON

AMRAP 13:00
13 DB Push Presses
130m Run
13 toes to Bars
130m Run

Notes
Try to challenge yourself on performing the Toes to Bars unbroken and going heavy but unbroken on the DB PP (50/35/20/-)

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CrossFit Group Class Programming Template (WK7/12)

Throwback to CFSBK Coaching alum Little JB setting up a heavy Front Squat

Troubleshooting the Novice Progression

Yesterday we talked about the intermediate+ progression we’ve been running the past 7 weeks and today we’ll discuss the Novice track. By design, the novice programming is much more straightforward and is organized as three week waves at a given set and rep scheme before dropping the volume per set with the goal of increasing the weight on the bar each session. Here is a reminder of the overview below:

Week 1: 3×8 (24 work reps)
Week 2: 3×8
Week 3: 3×8
Week 4: 3×6 (18 work reps)
Week 5: 3×6
Week 6: 3×6
Week 7: 4×4 (16 work reps)
Week 8: 4×4
Week 9: 4×4
Week 10: 5×2 (10 work reps)
Week 11: 5×2
Week 12: 1-1-1 (3 work reps)

As you can see, we gradually trade volume for intensity as the cycle progresses. By design, the reps go down to accommodate the larger loads you’re lifting through the 12 weeks. If you added 5lbs every session, you’d be adding 60lbs from your start weight. We accommodate for this by dropping the volume every 3 weeks making it more realistic to be adding weight on the bar this frequently.

Troubleshooting this progression is a little easier. The first week at a rep range should feel challenging but doable with a 2-4 reps in reserve. The second week should feel a bit harder but you should still hit all your reps and by the third week of a rep range you might be working near the limit of that rep scheme and possibly decide to rack before the last rep or so on your last set. Another option to extend the progression would be to perform two, or even three! weeks at the same weight before adding weight in the next wave. This can really help you acclimate to the loads and extend the progression if you’re hitting a wall. There is nothing wrong with doing the same weight two or even three weeks in a row. We often only think about the weight on the bar, but improved technique and decreased perceived effort are also ways you can keep moving forward on your training journey and are totally valid ways to think about your training.

135x4x4
140x4x4
145x4x4

or

135x4x4
135x4x4
135 or 140x4x4

When in doubt, you can always ask a coach! We want you to be successful, safe and make the most of your time at the gym. Just in case you missed it, here is the closing sentiment from yesterday’s write-up as it applies equally here too.

Some days you’re going to feel great and the bar is going to move like a hot knife through butter, other days its a victory to just show up at the gym and move a bit. While we all want to get better, remember that progress is never totally linear and effort and consistency will always be more important than the day to day specifics. You’re also going to enjoy your time at the gym more if you set yourself up for success by choosing weights that are going to allow you to hit your reps and move well. Happy training!

Workout of the Day

STRENGTH

E2MOM 16:00
2 Hang Power Cleans

Notes
In 8 total sets work up to a challenging double on the hang power clean. You don’t need to start terribly heavy today, just try to make 8 steady weight jumps, if possible.

ASSISTANCE

3-4 Rounds for Quality and Load
8-12 Bent Over Barbell Rows
8-12 Ring Push-Ups

Notes
The old push/pull. Rest as needed between movements and try to challenge yourself as you work up in intensity through your sets.

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CrossFit Group Class Programming Template (WK7/12)

Welcome new Foundations graduates, Daniel & Per! (pronounced like “pear”)

Troubleshooting the Intermediate + programming in wave 3

This week we start our third wave in our current lifting cycle. (1 wave = three weeks of training where we do a “5” week, a “3” week and a “1” week). As the weights ramp up we’ve got some things for you to think about as you decide on how to move forward. (Novice track folks we’ll have notes for you tomorrow!)

Situation 1: “Everything’s going great!”
You hit the wave 1 %s and added 5lbs to your lifts in wave 2. You’re hitting all your reps and always getting above the base rep range in your AMRAPs (ex: hitting 6-10 reps on the 85%x5s week). Nothing to troubleshoot here! Keep up the great work and stay the course. Remember if you added 5lbs every week you’ll be adding 20lbs TOTAL to your work weights at the end of the cycle. Note that with the Shoulder Press you may consider making jumps smaller than 5lbs by using fractionals and if things are going GREAT with your squat you might consider a 7.5-10lb jump but only if you’re crushing your AMRAPs every week.

Situation 2: “Not so great, coach!”
If you’ve been missing reps or not going above the base rep range in the AMRAPs you’ve got a few questions to ask yourself.

1. Did I start with an appropriate training max?
If your 1RM happened in the before times or you guesstimated it, the answer is no. Pull back 5-10% on your training max and jump back in at lighter weights. You’ll be fine, the magic of this is in the intensity of the AMRAP sets, less so much how much weight is on the bar. Fun fact: barbells you can’t move don’t make you stronger.

2. Training max checks out, I just feel like shit!
Your lifts are going to be sensitive to interference from the other workouts you’re doing that week as well as lifestyle factors like sleep, stress and nutrition. Its totally natural and expected to have fluctuations in your motivation, recovery and general ability to perform. If you feel like you were having an off training session for whatever reason but it was a fluke, shake it off and keep going. Otherwise, you might consider going back to the weights you performed in wave 1 and seeing if you can add 1 rep to your AMRAPs or even pulling back beyond that and resetting at weights you know you can hit 3+ reps in the AMRAPs on.

Some days you’re going to feel great and the bar is going to move like a hot knife through butter, other days its a victory to just show up at the gym and move a bit. While we all want to get better, remember that progress is never totally linear and effort and consistency will always be more important than the day to day specifics. You’re also going to enjoy your time at the gym more if you set yourself up for success by choosing weights that are going to allow you to hit your reps and move well.

Workout of the Day

STRENGTH

Rack Jerk
1-1-1-1-1

Notes
Perform a heavy single jerk coming out of the rack. You can perform a push jerk, split jerk or push press even if you prefer.

METCON

“Annie”

50-40-30-20-10 Reps for time of:
Double Unders
Sit-Ups

Notes
A classic benchmark workout! This couple combines 150 Double Unders and Sit-Ups for time. Fast times on this workout can be completed in under 5:00. Athletes choice whether they want to anchor their feet or not for the sit-ups. If your double unders are a work in progress you can modify to just performing 10, 15 or 20 reps each round consistently. That will scale to 50, 75 or 100 reps respectively.

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CrossFit Group Class Programming Template (WK6/12)

Danny and Franklin, just trying to hang on, man.

Know your CrossFit History: “Annie”

Today’s benchmark workout is named after a true legend in the CrossFit space, Annie Sakamoto. A world class athlete, coach and human being. Learn a little more about the original Annie below.

Workout of the Day

3 Rounds for time of:
550m Run
20 Back Squats

Notes
Your back squat weight be a very challenging single set or 2-3 mini sets. Consider using somewhere around 50% +/- of your 1RM if you have it. Today’s workout has 1 mile of running in it.

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CrossFit Group Class Programming Template (WK6/12)

Sarah getting working some assistance on our new Crossover Symmetry sets.

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Workout of the Day

STRENGTH

Turkish Get-Up
1-1-1-1-1

Notes
In no more than 8 total sets, work up to a technically sound single using a DB or Kettlebell. Take your time at each position and focus on stability over top end weight.

METCON

For Time:
10-9-8-7-6-5-4-3-2-1 Reps of
Deadlift
Kipping Pull-Ups

Notes
Today’s workout should ideally be pretty short and mostly unbroken. Choose a medium heavy deadlift weight that will allow you to keep pace with the pull-ups. (+/155/135/115/95/75/-)
If you don’t have kipping pull-ups, sub banded pull-ups such that you to hit the first set of 10 in one set. Otherwise Ring Rows are a great option.

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CrossFit Group Class Programming Template (WK6/12)

Did you leave something behind????? Check out our Lost and Found Flickr album to claim your stuff before we donate it or store it in an offshore account.
The Flickr album is always accessible under the “member resources” links on this page (mobile: scroll down / Desktop: screen right)
Photo by Aaron W

The Turkish Get-Up

This is a great short tutorial on how to perform the Turkish Get-Up. There are a few variations, some with subtle changes to individual parts of this sequence and others that are wholesale changes to the pattern. The version illustrated below is our favorite version as it doesn’t require high levels of flexibility and allows for heavy loading.

For loading, always use a DB or KB. Barbells may look cool but are more trouble than they’re worth and are unsafe to bail with if a rep is missed. Fun story, when coach David was working at Equinox he was doing a Barbell TGU and lost control halfway up and dropped the barbell directly on his hand which blew it up to twice its original size. Lessons were learned.

Workout of the Day

STRENGTH

Bench Press

Intermediate+
95%TM x 1 Reps x 2 Sets
95%TM AMRAP

Novice
3 sets x 6 Reps

Notes
Make sure to take 4+ progressive warm-up sets before hitting your first work set, regardless of which track you’re performing.
Int+: Add 5lbs to the work weight you performed on week 3.
Novice: This is the final week of 6’s before we drop to 4x4s for three weeks. Ideally you still make all your work sets this week!

METCON

EMOM 14:00

A:
6-12 Push-Ups or Dips
9 Kettlebell Swings

B:
:30 Air Bike

Notes
Alternate between both movement using the air bike as an active recovery. Focus your intensity on part A.

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CrossFit Group Class Programming Template (WK6/12)

Pierre recently celebrated his 10 year anniversary at CFSBK!!! What a milestone!! Congrats Pierre

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Recommended Reading: The Role of the Bench Press in Strength Training by Bill Starr The CrossFit Journal