Wednesday 171213

WODIFY - Download the WODIFY app, starting in January, all athletes will need to “ENROLL” into the class they are attending. Super easy with the app or done at one of the kiosk stations we will have set up at the Box.
Many of you have received an email from Wodify asking you to sign a waiver, please do so. Once we get membership plans transferred over you will be asked to resign a membership contract. We appreciate your patience while we make this transition. IF you have not received an email, let SARA know so we can get you set up in the system with a correct email. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  

AMRAP 4

8/6 cal bike

8 HSPU

Rest 1 min

 

AMRAP 4

8/6 cal row

8 pull up

Rest 1

 

AMRAP 4

8/6 cal ski

8 T2B

**Competitors: Red line day. Just go. See if/how/when stamina and technique start to break down.

COOL DOWN

B. Above and Beyond:

B alternate for 3-4 sets

B1 single arm overhead lift of your choice. 8-10 reps. Should feel rehabilitating.

Some suggestions: z press, bottoms up press, etc.

B2 20 reps pistol switches or pistols

C alternate for 3-4 sets

C1 top down alternating DB bench, 6-8 each side

C 2 goblet Cossack squat, 6-8 each side

D Bike/row/ski easy 10 min.

20 min mobility

Mobility: anterior hip/psoas, abdomen 20 min total.

Olympic Lifting – 615P
The Clean

Tuesday 171212

WODIFY - Download the WODIFY app, starting in January, all athletes will need to “ENROLL” into the class they are attending. Super easy with the app or done at one of the kiosk stations we will have set up at the Box.
Many of you have received an email from Wodify asking you to sign a waiver, please do so. Once we get membership plans transferred over you will be asked to resign a membership contract. We appreciate your patience while we make this transition. IF you have not received an email, let SARA know so we can get you set up in the system with a correct email. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  

25 min AMRAP

1 rope climb

10 Dumb Bell clean L arm 50/35, 40/25, 30/15

10 DB Front Rack walking lunge

10 DB clean R arm

10 DB Front Rack walking lunge

400m run

10 DB cleans are to be performed with the L arm. 10 walking/alternating lunges will then be performed with the single DB in the FR on that same side. This will then be repeated with the R arm.

Don’t overcomplicate the single arm DB clean :) New movement, treat it like a snatch but instead of going overhead it comes to a rest at the shoulder.

COOL DOWN

B. Above and Beyond:

Mobility: posterior shoulder / upper back. 5 minutes per side.
Anterior shoulder / chest. 5 min per side.

C. Strongman:

For Time
250ft Farmers Carry @ BW per hand
25 Strict Ring dips
200ft Farmers Carry @ BW per hand
20 Ring dips (1st 10 strict rest kipping)
150ft Farmers Carry @ BW per hand
15 Ring dips (1st 10 strict rest kipping)
100ft Farmers Carry @ BW per hand
10 Ring dips (1st 5 strict rest kipping)
50ft Farmers Carry @ BW per hand
5 Strict Ring dips

Then

Assault bike

6rnds
:30 on :30 off go as hard as possible (GAHAP)

 

 

Monday 171211

WODIFY - Many of you have received an email from Wodify asking you to sign a waiver, please do so. Once we get membership plans transferred over you will be asked to resign a membership contract. We appreciate your patience while we make this transition. IF you have not received an email, let SARA know so we can get you set up in the system with a correct email. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

Build to a heavy set of 2

Snatch + 2 OHS

Squat snatch, 2 additional OHS, drop or lower the bar and repeat.

B. WOD:  

20/14 strict pull up

40 wall ball 30/20, 20/14, 14/10

60 hang power snatches 65/45, 55/35, 45/25  **

40 wall ball

20/14 strict pull up

**Competitors: Snatch: AHAFA. Should feel snappy, sharp and clean.

WOD: big sets with little rest. This is a fast workout. Try to go UB on second set of WB, but break the first if needed to save some gas for the end. HPS consider bringing hands in slightly with this light of a weight. Hook grip will be vital.

COOL DOWN

C. Above and Beyond:

Row 5 X 1000m @2K pace

Rest up to 3 min between.

Mobility: hamstring / low back emphasis. Mash, stretch, pick your poison. Minimum 7 min per side.

 

 

Friday 171208

WODIFY - Many of you have received an email from Wodify asking you to sign a waiver, please do so. Once we get membership plans transferred over you will be asked to resign a membership contract. We appreciate your patience while we make this transition. IF you have not received an email, let SARA know so we can get you set up in the system with a correct email. 

Dynamic Warm-Up – Mobility

Prepare  for..

ChrisCoffland

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

A. WOD:  “Coffland”

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Scaling Options:

Max hang :40 – :59

5 minutes

600m run

20 push up

 

Max hang under :40

4 minutes

400m run

15 push up

COOL DOWN

C. Above and Beyond:

B alternate between B1 and B2 for 3 sets each. Rest as needed between sets.

B1 50 Double Unders

10-15 T2B

3 heavy clean

B2 50 double unders

10-15 pull ups

3 heavy snatch

If shoulders are beat from the week do a clean instead of a snatch, and find an appropriate substitute for pull ups. Ring rows, rowing with only arms, etc.

Goal is to hit/attempt a heavy lift IMMEDIATELY after another movement under fatigue and high heart rate. Modeled after Open workout 15.1

C extra time warming down today. Bike, row, ski 10 min with another 15-20 min mobility focused around shoulders.

 

Thursday 171207

T-Shirt Order – We are placing an order for a new LCF t-shirt, both short and long sleeve. Sign up sheet is on the community board and order is going in on Monday. We will NOT be ordering a bunch of extra’s so if you want one, you will need to put your name on the order form with your size. These shirts are not part of the BOGO. 

New Athlete Database coming soon to Letrono!! Starting January 1st, we will be using WODIFY instead of Pike 13 for our athlete database. To see what WODIFY is about and what you can expect from WODIFY, watch this demo video. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  

15 min AMRAP

250m ROW

50m KB waiter carry Red/Green Green/Purple Purple/Blue (Right 25m Left 25m)

1 Partner works at a time, and does both movements then switches with partner

RomWOD: 18- 22 Minute  

COOL DOWN

Strongman:

Find heavy 1 rep back squat

Then

1000m-900m-800m-700m-600m-500m-400m-300m-200m-100m Row

1-2-3-4-5-6-7-8-9-10 Back Squat @ AHAP

So 1000m Row, 1 x Back Squat, 900m Row, 2 x Back Squat etc.

Then

10 min
Get as many Double KB CL&Jk as possible @ green/blue

Wednesday 171206

 It’s not too late to get BOGO on Striking gloves, apparel, In Body (body Comp Testing), all are great stocking stuffers. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

E2MOM for 10 sets (20 min)

Power clean

Triples AHAFA, not to exceed 75%

B. WOD:  

3 RFT (18 min cap)

50 walking lunges

50 squats

50 dead-lifts 95/65

COOL DOWN

***Suuuuper important to ‘walk it off.’ make sure you bike, row, jog or walk for at LEAST 5 minutes post workout. ****

C. 6:15pm Olympic Lifting – Snatch

D. Above and Beyond:

Tuesday 171205

“No matter how slow you go, you are still lapping everybody on the couch.” —Unknown

Dynamic Warm-Up – Mobility

Prepare  for..

A. Skill: 

A1 Find a set of 5 unbroken Turkish get ups

Either KB and/or DB is fine. AHAFA

A2 ring row max rep @4020

4 down 2 up

Turkish get ups should be somewhat rehabilitating. They shouldn’t hurt/be stressful on the shoulder, though they may be fatiguing. Allow the shoulder to be exposed to new angles under load, even if only 5 lbs.

B. WOD:  

5 RFT

8 min cap

10 Double KB Clean and Jerk 53/35

3 ring muscle up

COOL DOWN

C. Above and Beyond:

C In as few sets as possible

50 toes to bar

Rest as needed between sets

D 4 – 5 sets

Max unbroken wall balls 20/14

Rest as needed between

E 15 min easy bike row or run

D. Strongman:
Walking lunges w/ axle down and back x 4
Get as heavy as possible with out fail

Then

10 Down to 1
Deadlift
Power Clean
Push Press

Use the axle

All @ body weight. The first round is 10 deadlifts, 10 x power cleans, and 10 x Push Press. Repeat this process all the way down to 1 rep

Scale as needed.

Then

Row 3 x 1600

 

Monday 171204

No Pain No Gain: Injury vs Gains 
Written by Invictus Athlete Josh Littauer

If you have been in CrossFit for any length of time you have probably finished a workout, looked at the person lying on the floor next to you, and said “man that really hurt!” It is not uncommon to look across the gym at the conclusion of a tough workout see the carnage of bodies lying all over the floor writhing in pain and agony. To an outsider, this would appear to be a real issue and possibly cause for calling 911 as there are now a handful of injured athletes rolling around like they’ve been shot. However, it seems fairly commonplace in a CrossFit gym. It is also commonplace that there is little differentiation between beneficial pain and the onset of an injury.

The CrossFit community at large is not too concerned with long term health but is seemingly more concerned with putting up a new personal best or simply beating everyone else in the gym. Now don’t get me wrong, I am all for pushing the limits of your physical capabilities and for being competitive within your community, but these things should not come before your long-term physical health. Being sore is great, in fact soreness is often a necessary part of getting stronger and building muscle; being in pain is not good and can be forewarning of injury. Here are a few differences between muscle soreness and pain that leads to injury.

Soreness:
-Cannot be pinpointed to one location. Generally broad area of muscle such as quads, hamstrings, or glutes.
-Usually noticed when moving about or exercising.
-Soreness is typically symmetrical, i.e. both legs are sore.
-There is delayed onset, typically between 24-48 hours.

Injury:
-Can be targeted to a specific place in your joint or muscle.
-Lasts longer than 1-3 days.
-Noticeable pain when sedentary.
-Decreased range of motion with pain in associated joint.

Knowing the difference between muscle soreness or pain leading to an injury is key to having longevity in the sport of CrossFit. Too often you see athletes who are having pain in a joint and yet they continue to do things that bother that joint or force them to compensate to get away from the pain. If you can pinpoint a place of pain and the movements that make that pain worse, that’s a great sign to ease off of that joint to let it heal. It is not a sign of weakness to admit you have something bothering you, it’s being smart and considering your long-term health.

For some of us we discovered CrossFit and fell in love with it and haven’t taken so much as two or three days off in months. While a love for CrossFit is good, your typical metcon can beat your body up quite a bit and five or six days a week can be too much.

I will use myself as an example. I have been a competitive CrossFitter for a few years now, much of that time has been spent training twice a day five days a week. I always try to give my best in training and to push each workout as hard as I can. Having done this for a few years I have accumulated a small amount of tweaks and minor injuries that were quickly resolved in a few days.

My most recent tweak was in my left shoulder and was a little more severe than previous tweaks. In my competitive nature and desire to not lose any training time I decided to push through the pain and keep training. I did this for a few days, while I tried to mobilize my shoulder in hopes the pain would go away. In one of my afternoon training sessions I was doing some Olympic lifting, snatching to be exact, and I felt a sharp pain in my shoulder and I immediately dropped the bar. I went to the doctor later that afternoon and turns out I had torn the long head of my bicep. Now instead of a few days away from training I was looking at 6-8 weeks. Had I taken the necessary time off and given the initial pain the time it needed to heal, I would not have worsened the injury and been forced to take more time off.

What to do if you’re injured?

If you have determined that pain you are experiencing is in fact the beginning of an injury, you have several options. The first being taking some time to rest that area. This doesn’t mean you have to take time completely off of training, it may just mean substituting movements that would further the injury. Specific mobility is a big thing that can help remedy pain in a short amount of time; if you’re unsure what to do than ask one of your coaches. There are several other health care providers such as Airrosti and chiropractors that can also be very helpful in getting you back to normal training.

There are going to be little tweaks that pop up when doing CrossFit. It is very important to know the difference between muscle soreness and injury pain. Checking your ego at the door and being humble enough to recognize an arising issue will save you a lot of trouble in the long run, and will help you stay in CrossFit longer. The journey should be fun and enjoyable, not something you walk into dreading because your body already hurts. Enjoy the process, listen to your body, and enjoy CrossFit for years.

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

No more than 6 working sets.

Back Squat, 8-10 reps, AHAFA

B. WOD:  

For Time, 14 min cap

40 burpees
35 box overs* 24/20
30 burpee box over*
25 goblet squats** 50/35
20 dumbbell burpees
15 dumbbell box overs
10 dumbbell burpee box over
5 Clusters


*May clear the box or jump/step up and over

**All movements performed after this performed with 2 dumbbells, but only 1 is used for goblet squats

Dumbbell burpee: perform a burpee with dumbbells in your hands, stand and perform a deadlift with them, no need to jump

DB box over: with DBs in hand, step onto and over the box to the other side

DB burpee box over: combine the two :)

COOL DOWN

C. Above and Beyond:

C hang power snatch

Triples up to 75%

5-7 sets

 

D rotate for 3-4 sets

D1 lateral box step ups, 6-10 each leg

These are to be done for height and motor control. Practice excellent movement.

 

D2 top down alternating bent dumbbell row

6-8 each arm

 

D3 7 way hip

 

D4 single arm bottoms up Z press

3-8 each arm

Sitting on the ground with legs extended forward, bottoms up press. The rep range is wide to allow for some play. This is for quality and mobility, not necessarily strength.