WOD Blog

Saturday - 10.25.14

In teams of 4 - only one person works at a time

CrossFit Team Series Event 5

C: For Time
150 Wall Balls 20/14 @ 10' -- 14/10 @ 9')
100 Cleans 155/105 -- 115/75
50 Muscle ups -- C2B Pull ups

F: For Time
150 Wall Balls 14/10 @ 9'
100 Cleans 115/75
50 Pull ups

-As always scale any weights or movements as needed

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed

Friday - 10.24.14

A)
C: Every 90 seconds for 15 minutes - 10 sets
1 Snatch

-we will be finding our 1 RM next Friday

F: Every 90 seconds for 15 minutes - 10 sets
1 Snatch Grip Deadlift + 1 Hang Snatch + 1 OHS

B)
C: 5 RFT - 20 min cap
400m Run
5 Hang Power Snatch 155/105
15 C2B Pull ups

F: 4 RFT
10 Hang Power Snatch
20 RKBS

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Banded Hamstring x 2 min/side
D) Pyramid Stretch 3 x 30 sec/side

Thursday - 10.23.14

A)
C: 3-5 Rounds NFT
100m Farmer's Walk
20 Hollow Rocks
ME Bar Hanging L Sit
100 Battle Ropes - anyway you want
10 GHDSU - 3 count on the way down

F: 4 min AMRAP
10 Push Press
10 Pull ups

Rest 4 min, then

4 min AMRAP
10 Box Jumps
10 HRPU

B)
F: 1-3 Rounds NFT
100m Farmer's Walk
12-20 Hollow Rocks
50-100 Battle Ropes
5-10 GHDSU

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Child's Pose x 2 Min
D) Butterfly x 2 min

Wednesday - 10.22.14

A)
C: Every 2 minutes for 20 minutes - 10 sets
Split Jerk
Sets 1-2: 3 @ 60%
Sets 3-4: 2 @ 70%
Sets 5-6: 2 @ 80%
Sets 7-8: 1 @ 85-90%
Sets 9-10: 1 @ 90-95%

F: 3 Rounds not for time
3-5 Pistols - scale as needed - banded, rings, or boxed
1-3 Rope Ascents (10-15 Hoglines)
40-60 Mountain Climbers

B)
C: For Time
2000m Row
40 Bench Press - BW for males, 70% BW for females

F: 3 RFT
25 Wall Balls
400m Run
Rest 3 min

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Spider Stretch x 2 min/side
D) Sink Mobilization or Post Stretch x 2 min

Tuesday - 10.21.14

A)
C: Every 2 minutes for 20 minutes - 10 sets
1 Hang Clean + 1 Clean

Sets 1-3: 70-75%
Sets 4-6: 75-80%
Sets 7-8: 80-85%
Sets 9-10: 85-90%

F: Every 4 minutes for 20 minutes - 5 Rounds
12 R arm DB/KB Rows
12 L arm DB/KB Rows
250m Row
5 Sumo Deadlifts

B)
C: Against a 16 min Running Clock
0:00-4:00

1 attempt at ME Unbroken Double Unders

4:00-8:00
50 Wall Balls 20/14 @ 10'
5 Rope Ascents

8:00-12:00
40 Wall Balls 20/14 @ 10'
4 Rope Ascents

12:00-16:00
30 Wall Balls 20/14 @ 10'
3 Rope Asecents

-Score number of Double Unders, and times or total reps of the 3 other WODs

F: Every 2 min for 10 min - 5 Rounds
10 Power Cleans
10 Burpees

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Camel Stretch x 2 min
D) Figure Four Post Stretch - 3 x 20 sec/side

Monday - 10.20.14

ANNOUNCEMENTS
-It's that time of year everyone.  Halloween is quickly approaching, and this year at CFEC we will be celebrating on Thursday Oct 30.  We will have a costume competition, as well as a pumpkin carving competition (not actually at the gym, bring one in you carve at home please).  
-We are also having the create your own WOD competition.  Entries will be due Friday October 31.  Please email them to us at info@crossfitelectriccity.com.  Please name your WODs, keep them under 20 minutes, and limit them to no more than 5 movements.  Coaches will pick the top 5 WODs (in our humble opinions), and we will perform them during Member/Athlete appreciation Week (Nov 3 - Nov 7).  Get creative, but keep them within reason and logistically realistic.  The entire gym will be doing these workouts that week.  Good Luck

A)
C: EMOM x 16
Minute 1: Hang Snatch
Minute 2: Snatch

-all sets @ 80-85%

F: EMOM x 16
Minute 1: 1-3 Shoulders to Overhead - out of a rack
Minute 2: 2-4 Turkish Get ups - 1-2 each arm

B)
C: 8 min AMRAP
2 Ring Dips
2 OH Rev Lunges 155/105
4 Ring Dips
4 OH Rev Lunges 155/105
6 Ring Dips
6 OH Rev Lunges 155/105
etc.

F: 14 min AMRAP
20 Double Unders (singles x 3)
10 KBS
20 Lunges 

C)
C: 3 Rounds
8 Glute Ham Raises
8 Strict T2B

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Banded Shoulder Stretches - 2 x 30 sec/stretch
D) Box Pigeon x 2 min/side

Saturday - 10.18.14

Meant to be done in teams of 4, but we will do it in teams of 2-4

A)
CrossFit Team Series - Event 4
C: For Time
30 Calorie Row - Reset Rower for each athlete
30 Bar Facing OTB Burpees
30 Hang Clean 135/95

-Perform as a Relay, each teammate will perform the entire WOD before the next person starts

F: For Time
30 Calorie Row
30 Burpees
30 Hang Clean 105/75

-One athlete works at a time
-Multiply Reps by number of teammates (3 members = 90 reps of each movement), and  partition those reps as needed
-Complete all reps before moving on to next movement

B) Optional
CrossFit Team Series - Event 2
10 min to find a 3 RM Front Squat - all teammates on 1 rack

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed

Friday - 10.17.14

We will be starting the CrossFit Team Series WODs this Saturday, and over the course of the next few Saturdays.  Come on out, should be a fun and difficult challenge.  Also, there will be a group going up to Greenville (Quest Brewery) after the Saturday class for Barbells for Boobs.  Come on out to support, or participate.

A)
C: Every 90 sec for 15 min - 10 sets
1 Snatch 

F: Every 3 min for 18 min - 6 sets
HBBS
Set 1-2: 3-5 reps
Sets 3-4: 2-4 eps
Sets 5-6: 1-3 reps

B)
C: EMOM x 24
Minute 1: 30 Double Unders + 12 Pull ups
Minute 2: 10 Deadlifts 225/155
Minute 3: 12 Wall Balls 30/20 @ 10'/9'

F: For Time (20 min cap)
3 Rounds of Cindy - 5 Pull ups, 10 Push ups, 15 Squats
then
20 Curtis P's - 1 Power Clean + 2 Front Rack Lunges + 1 Push Press
then
3 Rounds of Cindy 

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Standing Banded Hamstring - 3 x 30sec/side
D) Couch Stretch x 2 min/side

Thursday - 10.16.13

A)
C/F: Every 2 min for 20 minutes - 10 sets
20 sec ME Calorie Row

-row for a slow 10 sec, and then go all out for 20 sec, kind of like a running start

B)
C/F: 3-5 Rounds
100m Sled Pull - 50m Forward, 50m Reverse - challenge yourself
20-30 Abmat SU

Recovery
A) 200-400m Walk/250-500 Slow Row
B)Foam Roll/Lax Ball as needed
C) Down Dog x 2 min

Periodization

Essentially, periodization promotes long term training and performance improvements while including variations in training specificity, intensity, and volumes organized in planned periods of cycles within an overall program.  That is the straight up definition from the National Strength and Conditioning Association (so it doesn't get more technical and spot on than that).  A program is typically broken up into macrocycles (big picture 1-4 years), mesocycles (several weeks to several months), and microcycles (1-4 weeks).  While the goal is typically for an event or season, our focus will be an improvement in all aspects of physical conditioning.  Our main event will be the CrossFit Open, and we can adjust as needed for any local competitions.     
The reason we want to discuss periodization is to give y'all some insight into the direction of the competitors program.  Many of you have noticed that our part A has been quite repetitive as of late.  This is by design.  We are currently in an olympic lifting microcycle.  This cycle will last 5 weeks before we change up part A.  After this we will be flip flopping our Olympic work with the strength WODs.  Again, if you don't have time to get both the oly and strength work in, you are more than welcome to sub out one for the other.  It's all dependent on your personal goals, which should be the focus of your attention.  If you have no desire to compete, and simply have overall health as a goal, choose your own adventure as needed.  Hopefully y'all are enjoying the programming 

Wednesday - 10.15.14

A)
C: EMOM x 15
Minutes 1-5: 1 Strict Press @ 65, 70, 75, 80 85% 
Minutes 6-10: 1 Push Press @ 70, 75, 80, 85, 90%
Minutes 11-15: 1 Push/Split Jerk @ 70, 75, 80, 85, 90%

F: EMOM x 15
Minutes 1-5: 3 Split Strict Press - light, concentrate on foot positioning and balance
Minutes 6-15: 1 Push or Split Jerk - climbing

B)
C: "HSPU Biathlon"
400m Run
21 HSPU - strict or deficit as needed
400m Run
15 HSPU - strict or deficit as needed
400m Run
9 HSPU - strict or deficit as needed

-every time you come off the wall, run 200m
-if you are not good w/ HSPU, shorten run distances to 200m between the 21-15-9, and 100m for the broken sets
-don't scale HSPU reps


F: 4 Rounds 
Against a 2 min running clock
200m Run - go fast
ME Pull ups
Rest 2 mins between Rounds

-scale pull ups as needed - C2B, MU transitions, MU, Ring Rows, Weighted, etc. 
-score total number of pull ups


Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Banded Shoulder - any way you want - 3 x 30s
D) Pigeon x 2 min/side

Tuesday - 10.14.14

A)
C: Every 2 min for 20 minutes
1 Squat Clean + 1 Hang Squat Clean
Sets 1-3: 65-70%
Sets 4-6: 70-75%
Sets 7-8: 75-80%
Sets 9-10: 80-85%

F: 5 min to complete
600m Run, and then
ME Man-ish Maker - 1 Push up + 2 Renegade Row (1 each) + Burpee + Clean...so no squat, and no press

5 min Rest, then

5 min AMRAP
10 Box Jumps
10 Push Press

5 min Rest, then

5 min AMRAP
10 Wall Balls
5 High Hang Snatch - light w/ perfect technique

5 min Rest, then

5 min AMRAP
30 Double Unders
10 T2B

B)
C: With a running clock
Every 2 min for 6 min - 3 Rounds
5 Power Clean 205/155
10 OTB Burpees
20 Double Unders

@ 10 min mark
2 RFT

10 Push Press 155/105
20 Pull ups

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Child's Pose w/ reach through x 1 min/side
D) Calf Stretch - 3 x 30 sec/side

Monday - 10.13.14

A)
C: EMOM x 5
3 OHS - from the ground - ascending

immediately followed by

Every 90 sec for 15 min - 10 sets
1 Power Snatch + 1 Hang Squat Snatch + 1 High Hang Squat Snatch

-perform all sets @ 70-80% of 1 RM 

F: Every 90 sec for 18 minutes - 12 sets (6 of each movement)
Odd : 4-8 Deadlifts
Even Sets: 8-12 DB Bulgarian Split Squats - 4-6 each leg

B)
C: 10 min AMRAP
3 Muscle ups + 6 Ring Dips
12 KBS 70/53

-perform the 6 ring dips immediately after the third muscle up dip

F: 3 RFT
500m Row
15 Ring Push ups
25 RKBS 53/35

Recovery
A) 200-400m Walk/250-500m Row
B) Foam Roll/Lax Ball as needed
C) Box Shoulder Stretch - 3 x 30s
D) Spider Stretch w/ spinal rotation x 2min/side

 

Saturday - 10.11.14

With a partner

3 Rounds - 1 minute on, 1 minute off
SDHP 95/75/65/45
Wall Ball 30/20/14/10
Row for Calories
Back Rack Lunges 95/75/65/45
Ring Row

-1 athlete works for a minute while the other rests. Switch every other minute. Both athletes will complete a minute of the movement before moving to the following movement. Score total reps/calories

Recover
A) 200-400m Walk
B) Foam Roll/Lax Ball

Friday - 10.10.14

A)
C: Every 90 sec for 15 min - 10 sets
1 Squat Snatch

-if technique isn't there, don't add weight

F: Every 3 min for 12 min
6-8 Bench Press
8-10 Renegade Row
10-15 Lateral Hurdle Hops

B) 
C: EMOM x 24
Min 1: 30 Double Unders + 10 Pull ups
Min 2: 15 Box Jump Overs 30/24
Min 3: 12 Push Press 115/75

F: 4 RFT - 24 min cap
500/400m Row
15-12-9-6
Thruster - no more than 95/65
Burpees
2 min Rest

Recovery
A) 200-400m Walk/250-500m Technique Row
B) Foam Roll/Lax Ball as needed
C) Figure Four/Thread the Needle x 2 min/side
D) Camel Stretch x 2 min

Thursday - 10.9.14

A)
C: Rest/Make up WOD/Mobilize

Or

C/F: Every 90 sec for 12 min - 8 sets
1 Hill Sprint - all out effort, after a thorough warm up

B)
C/F: 2-3 Rounds
30 sec L-Sit
20 Back Ext
100m 1 Arm KB Farmer's Walk (50m R, 50m L)
10-20 Shoot Throughs
ME Windmill Battleropes
15-20 MB GHDSU (20-25 MB Abmat SU)

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) T Stretch x 2 min/side
D) Spider Stretch x 2 min/side
E) Calf Stretch - 2 x 30 sec/side

 

Wednesday - 10.8.14

A)
C: EMOM x 5
2 Jerk Balance

then immediately into

Every 2 min for 10 min - 5 sets
3 Split Jerk @ 65-75%

F: Every 2 min for 14 min - 7 sets
8 Sumo Deadlift
1-3 Rope Ascents (5-15 Hoglines)

B)
C: 21-1-5-9
HSPU - Strict or Deficit
Ring Dips
OTH Burpees

F: 3 Rounds
100 Double Unders (Singles x 100 + 50 Mtn Climbers)
30 RKBS
20 Wall Balls
Rest 3 min

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Banded Hamstring x 2 min/side
D) Triangle Pose 2 x 1 min/side

Strategizing WODs

Uh oh, guess who has access to wireless again?  It's me in case you hadn't guessed.  Enough with the pleasantries, let's go.  Our question of the night is...do you have a mental game plan for you workouts?  As most of you know, a majority of CrossFit workouts are not balls to the wall (unless the workout calls for wall balls...come on, y'all had to see that coming), and like any task oriented project, it's important to go into these workouts with a plan.  All workouts have different goals and look to work different metabolic pathways.  Here is how I personally break down a WOD. (PS, this post could potentially be endless in the sense that there are an infinite number of workouts with each one needing a different plan of action for each individual athlete).  Once I have seen the WOD, and the movements involved, the following questions are what I ask myself at the onset of every workout.

1. How many movements and rounds are in the workout?
2. What is the rep scheme and total volume of the workout?
3. How heavy are the loads?
4. What are my current goals, and how can I make this workout fit those goals?
5. What are my current limitations, and how can I alter this workout to fit those limitations?
6. Where do I push myself, and where do I hold back (i.e. can/should I build my own rest into a WOD?)?

edlining is that point in a workout when you can no longer breathe, and you find yourself resting more than you can work...that is until you can reset your heart rate.  There are very few 2-3 minute or faster workouts.  So the easiest and most obvious advice is to start a workout at a "jog" pace that you are comfortable with and can maintain throughout the WOD. Then, speed up as needed, and end with a sprint.  It doesn't get more simple than that...hmph, as we all know, easier said than done.  
Rest should also be a part of certain workouts.  In a rounds for time (RFT) workout, set a goal for how fast you want to complete each round; rest with the time left over.  Very similar to our "every x minutes for x minutes" WODs.  Again, if there's too much rest, then go faster in the round or rest less.  Virtually every workout can be broken down in this manner.  "Grace" is 30 Clean & Jerks.  Try breaking it down into 1 rep every 5 seconds.  It will allow you to maintain a pace throughout the entirety of the WOD, instead of the typical approach, of completing as many reps as possible out of the gate, which can quickly lead to extended rest periods and/or redlining.
Obviously, speed of a workout will be dependent on load, and load should be dependent on your personal goals.  There are tons of benefits to all workouts weather you are using heavy or light loads.  My one suggestion, always challenge yourself.  However, don't do it at the expense of form and technique for load and speed.  
I hope this helps.  There is no one way to attack a WOD.  This post could go on for days breaking down multiple styles of workouts.  If you don't know, ask a coach, and we will be here to give you strategizing suggestions. 

Tuesday - 10.7.14

A)
C: Every 2 minutes for 20 minutes - 10 sets
1 Power Clean + 1 Hang Clean + 1 High Hang Clean
Sets 1-3 @ 60-65%
Sets 4-6 @ 65-70%
Sets 7-8 @ 70-75%
Sets 9-10 @ 75-80%

- try not to drop the bar

F: Every 5 minutes for 20 minutes - 4 sets
3-5 Strict Shoulder Press
400m Run

B)
C: 4 min up ladder
1 Hang Squat Clean 205/135
1 C2B Pull up
2 Hang Squat Clean 205/135
2 C2B Pull up
3 Hang Squat Clean 205/135
3 C2B Pull up
4 Hang Squat Clean 205/135
4 C2B Pull up
etc...

Rest 8 minutes and then...

4 min up ladder
1 Hang Squat Clean 155/105
1 C2B Pull up
2 Hang Squat Clean 155/105
2 C2B Pull up
3 Hang Squat Clean 155/1055
3 C2B Pull up
4 Hang Squat Clean 155/105
4 C2B Pull up
etc...

F: 12 min AMRAP
6 Ring Dips
9 T2B
12 Push ups

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Wall Shoulder Stretch x 1-2 min/side
D) Post Stretch x 1-2 min/side

Monday - 10.6.14

A)
C: Every 90 seconds for 15 min - 10 sets of the interval
1 Drop Snatch or Snatch Balance @ 30 sec mark
1 High Hang Snatch @ 60 sec mark
1 Snatch @ 90 sec mark

-same as last week, but try to go heavier
-squat snatch all reps
-load should be 70-75%


F: Every 3 min for 15 min - 5 sets
2-3 HBBS with a 1 count pause at the bottom
12 Bent Over Rows

B)
C: 10 min AMRAP
1 Deadlift 135/95
1 Hang Clean 135/95
1 Front Squat 135/95
1 Push Press 135/95
Every time the bar rests on the ground perform 5 Burpess

-you may rest with the bar in the hang position, or in the front rack

F: 4 Rounds of
2 min to complete
250m Row
ME Power Clean
2 min Rest

C)
C: 3 Rounds NFT
6-8 Glute Ham Raises - 3 count on the way down
6-8 Strict T2B

Recovery
A) 200-400m Walk/250-500m Slow Row
B) Foam Roll/Lax Ball as needed
C) Brandy's Butterfly x 2 min
D) Lying Back Twist x 90 sec/side