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ACF – July 19, 2019

Notes:

Couplet:
Classic CrossFit with high power output here. The power snatch should be something you can efficiently cycle but breaking it up to control the heart rate will be key in the later rounds. Keep constant movement on the burpees and use this as a time to control your heart rate if needed. Lower the weight and possibly the reps on the burpee to 11 if needed in order to meet the goal time domain.

 

ACF – July 18, 2019

Notes:

Optional Workout:
21-15-9
Push on the run sine it’s shorter distance but make sure you can get right on the barbell. This is going to be a quick one with heavier loading so breaking things up is key if needed. Especially with the coupling of the pull from the dead into the muscle up and the press from the ring dip into the push jerk. If possible take the barbell from the floor for the push jerk. Loading should allow you to complete all barbell movements in no more than 3 sets and the same should apply when breaking up the muscle ups. Adjust as needed to meet the goal time domain.

Optional Accessory:

20 min Bike or Run for Distance

Simple and effective. We often like to skip the running element so get out there and get it done if possible. Avoid subbing out the bike unless weather doesn’t permit it or you have an injury you need to work around.

ACF – July 17, 2019

Notes:

U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

“D.G.”
Low reps and lighter weight so you can burn through this one. Grip will play a bit of a role but you should still be able to do the T2B in no more than 2 sets with a short break. Paced thrusters with a pause at the top to control the heart rate and right into the lunges if possible. I would suggest doing these stationary so you can stay close to where you plan on doing T2B.

Optional Accessory:
Carries and Dubs:

3 Rounds
50′ Double KB Front Rack Carry (53’s/35’s)
10 Double KB Clean (53’s/35’s)
50 Double Under

Keep those KB’s in the front rack and avoid resting them on your shoulders. For the clean you should be able to do these unbroken or in no more than 2 sets. See if you can get those Double Unders done Unbroken.

ACF – July 16, 2019

Notes:

Heavy day! Snatches and Clean and Jerks in the form of an EMOM. Make sure to start with a light and reasonable weight so you can climb throughout the 10 min. This is a great way to build confidence and work technique with lower weights so you can apply it later in the EMOM. Take a moment to drill the snatch before starting the next EMOM and apply the same principles. Goal should be no failed lifts.

Optional Accessory:

4 Rounds on the 2 min

Dumbbell “D.T.” (55’s/35’s)
12 Deadlift/9 Hang Power Clean/6 Push Jerk

Lighter weight and on the 2 min with this set up so you shouldn’t be too stressed about this being a nasty metcon. If you want to turn it into something with more of that feel you can make it a “sprint” and interval type workout where you really push the pace. Otherwise enjoy the meathead aspect of it!

ACF – July 15, 2019

Notes:

“Brehm”
U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Great workout for many people to try to do as it’s written especially if you have some of these skills and the base level strength. Chipper vibe should have you pushing the pace with the workout and being smart with the movements you know will take some more out of you. For some this will be the back squat (which should come from a rack), and others the HSPU. Keep the sets reasonable and avoid muscular failure. Push hard on that last row and go for it!

Optional Accessory:

15 Kettlebell Ground to Over Shoulder (100/70)
30 GHD Sit Up
15 Kettlebell Ground to Over Shoulder (100/70)

Midline:
If you don’t have a sandbag or dball sub out a double KB clean for this one. Try to use loading that will accumulate to the same as you would use for the listed object. Be smart with the GHD Sit Up and if you aren’t used to this overall volume cut the reps down. Otherwise go for it and keep a strong and steady pace on that dball.

ACF – July 12, 2019

Notes:

“The Seven”
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

This is one of my favorite Hero workouts and one of the most challenging as well. Rep schemes and loading that allow you to keep moving through each movement. If you need to back things off a bit to meet the goal time domain try doing 4 rounds instead or keeping it at the 5 rounds and only doing 5 reps of each exercise. Start at a steady pace and see if you can hang onto it. Being able to do the reps unbroken is a huge help in keeping your time quick so try to maximize your work sets and be smart about transitions between movements.

ACF – July 11, 2019

Notes:

Back Squat:
See how you feel today but all sets should be challenging. Adjust loading as necessary and if you need to try to keep the weights the same across the sets of 5 and a small bump up on the set of 3. Otherwise see if you can increase weight on the bar but keep all sets successful.

Accessory Lifts:
Superset back and forth with the movements and take the listed rest between. If the Hip Ext feels good feel free to add some weight to this. Adjust loading on the box step up as necessary and if you want to change up the way you are holding the weight feel free.

Optional Accessory:
Sprints:  10 x 100 meter sprints

rest 1 Min between efforts

PLEASE, get good and warm for this. Lots of hamstring work to warm up with mobility and slowly increasing speed on the 100 meter sprints. If you don’t take the time to do this you can run into issues with pulling a hamstring. These should each be max effort!

ACF – July 10, 2019

Notes:

“Jerry”
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

We have done this one a handful to times in the past and if you have a time to compare it to see how you fair today. Push the pace on the first run but make sure you can hold onto it during the row. Much of this workout comes down to learning how to manage your pacing for simple aerobic work so it can be a good learning experience as well. Pay attention to how you feel, how hard you can push, and when you finish the last run being tapped out.

Notes:

AMRAP:
Smaller reps and heavier load on this one which will be challenging but should keep you moving. See if you can keep the T2B unbroken and when you get to the barbell complex be smart on how to break things up so you can minimize rest and having to pick up the bar more than necessary. Loading should allow for you to do the hang power cleans unbroken on nearly all the sets if not all of them. Focus on consistency in the pull here any apply it to the squat clean as well. Back off on the loading if needed in order to have quality mechanics and get in the goal rounds.

Optional Accessory:
Gymnastics:

Accumulate 50 Strict HSPU in as few sets and little time as possible

A bit of strategy here but we still want you focusing on minimizing the sets you do. Fluctuate down or up in reps as needed so you can keep larger sets for you and minimize rest between. If you are developing strength with the HSPU work lower the reps and do the same structure of the workout.

ACF – July 8, 2019

Notes:

Randy”
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Short one today and a burner. If you have done this in the past try a different rep scheme to see if it’s more helpful for you to keep the barbell moving and minimize any rest time between sets. Make sure to do your best to bend those knees even under fatigue so you can use your quads and not over fatigue your lower back.

Optional accessory:
200 meter sled drag (90/70)

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