When you’re comfortable with simple gymnastics movements (pull-ups, dips, rope climbing, skin-the-cat, back levers, front levers, handstand, etc…) go find a playground and PLAY!  You may not be Barstarzz level yet, but it’s possible!  (LADIES TOO!!!)

TODAY’S WODS

Level I

Weighted Strict Pull-Ups (3×3) -OR- Strict Pull-Up (3×5) -OR- Negatives (4×4)

Snatch Grip Deadlift 3×5

Sprint 2x100m (at 80%)

Sprint 4x100m (at 100%)

Resting ~2 mins between all efforts.

Level II 

15 MIN Mobility

1) 100 Burpees For Time

Rest 10 Min.

2) Muscle up Skill Work

3) 10×50 Meter Sprint Rest on the walk back

BW & KB

Mobility:
15min trainer led mobility to posterior leg.

Core:
6×20 (3 sets per side) of controlled Thai Planks

WOD:

800m run
10 ring dips
20 squats
600m run
10 ring dips
20 squats
400m run
10/20
200m run
10/20
100m run
10/20

Cap at 25min

SDPD

Shoulder Mobility

Overhead Walk 4×100 Meters 45/25#

100 Burpee For Time

Level I

Snatch Find 1RM (if capable if not work technique) ~20 mins

Clean Find 1RM (if capable if not work technique) ~20 mins

*No Power Snatching or Power Cleaning today.  If you are newer to the lifts the “Hang” variation is fine, but all lifts should be caught low.

Level II

10 Min. Skill work on your goat!

15 Min. of Mobility

1000 Meter Row
*Rest
700 Meter Row
*Rest
500 Meter Row
*Rest the amount of time it takes to Row
*If there is a large class then partner up and rest the amount to time your partner takes to row.

BW & KB

Mobility:
15min trainer led mobility to each section of the arm. Start at the fingers and go medial/radial, tri/bi, all the way to the shoulder. Do both lacrosse ball and stretching.

Core:
6 holds (3ea arm) for mx time of full single arm plank/pushup position on kettlebell for hold. Focus on proper muscular chain recruitment. Don’t slack and use skeletal support!

Review different styles of KBS

WOD:

For Time:
10-9-8-7-6-5-4-3-2-1 KBS
1-2-3-4-5-6-7-8-9-10 Squat Burpees

-NOTE: Do not stand up in burpee and drop into squat..rather- drop down, pushup and pop into lower squat position, then jump up. Point is to avoid dropping into burpee and beginning a jump/step up with a bent back position. Do not jump/stand up until back is in proper lower squat position.

Trainer led cooldown&stretch

GYMNASTY

Ring Strength – We will perform 3 sets of a routine geared to your level of proficiency

Finish with 5 rounds each of the following static holds in intervals of 15 secs on/45 secs off

Handstand

Ring Support

L-Hang

Level I

Skill: 5×3 Push Press

3 Rounds

20 Ring Rows
30 Push Ups
40 Squats
50 Sit Ups

Rest exactly 3 mins between rounds

Level II/WOMEN

Warm-up: 500 Meter Row 2 trip inch worm
20 Min Mobility

WOD: FOR TIME: 800 Meter Farmer Carry 2/1.5
*Every Time you set the KB’s down you must perform 10 jumping squats on the spot

BW & KB

Mobility:
15min trainer led mobility to upper/outer shoulder/upper outer back.

Core:
4×20 shoot throughs

WOD:
1000m Row (pay attention to time)
20 Pullups
1000m Row
(1pullup per 1sec of time deviation from 1st row)
1000m Row
(1pullup per 1sec of time deviation from 1st row)

cap time at 25min

Trainer led cooldown/stretch w/ lower back and quad focus.

SDPD

5 MIN MOBILITY

Skill: Pistols 3×5 each leg

For Time: 500 Meter Row
20 Weighted Box Step ups
20 Ab-Mat Sit ups
16 Weighted Box Step ups
16 Super Mans
12 Weighted Box Step ups
12 KBS 1.5/1
500 Meter Row

Today is Zach’s last day at CFSD for the foreseeable future (he plans to come in around 3pm if possible), a pillar member of the “Frat Pack”, Zach has made tremendous gains in his short time at CFSD. You’ll be missed bud, come see us often from AZ!

TODAY’S WODS

Level I

Skill #1 HSPU

Skill #2 Ring Dips

For Time

15-12-9

HSPU
Ring Dip*
Push-Ups

*If you cannot perform ring dips do the following:

30 secs total Ring Support
15 HSPU
15 Push-Ups
24 secs total Ring Support
12 HSPU
12 Push-Ups
18 secs total Ring Support
9 HSPU
9 Push-Ups

Coach J is always looking for perfection in movement

Level II

1) a.) Scap Presses 5×5 @110% 1RM Press; Rest 30 Seconds
b.) Plank Hold 5x Max; Rest 60 Seconds

WOD 3 ROUNDS of 90 Seconds of each Movement; Rest 30 Seconds Between Each
Double Unders
Strict HSPU
Wall Balls 20/14#
Ring Dips

BW & KB

Mobility:
15min trainer led mobility to outer glute/IT band/upper quad area.

Click here to view the embedded video.

Core:
5×20 Hip Extension

WOD:

16min of alternating Tabata:

-Step Ups (alternating, use box height based on your height)
-Box or Parallette Pushups

Trainer led cooldown/stretch w/ focus on

GYMNASTY

Stretch and warm-up wrists ~5 mins

Handstand practice (freestanding, HS walking, etc) ~10 mins

With a 15 min continuously running clock spend as much time as possible in a HS (against the wall or freestanding)

Finish with 2×5 wrist push-up series (first knuckle, back of hand, plyo finger-tip, finger-tip only)

Not only do I inevitably run into tons of people that I don’t get to see often because they go to other gyms or live in other cities.  But watching the best that we have to offer compete is invigorating, humbling, and motivating.

One thing I was thinking about looking at the “Crazy” WODs thrown the athletes way this weekend is that, when you watch videos or live performances of these incredible athletes or our own CFSD studs for that matter.  Remember that it is all about work capacity.  I guarantee you, you have friends and family that would look at just ONE workout you did the last 5 days and say there’s no way I would do that, seems crazy, even dangerous.  Just like most of us would say about the Regional workouts, especially being back to back, day after day…  There’s no difference there…on one hand your friends see what you do and think you’re crazy…on the other you see what the competitors do and think they’re crazy.

Keep that in mind next time you see a “Crazy” competition WOD.  Then don’t be surprised when the top tier athletes make the WOD look easy.  It’s work capacity.  If it looks insane to us it’s simply because our work capacity doesn’t meet the demands of that particular workout yet.  Just like anyone WITHOUT YOUR work capacity would see your workouts and say the same thing.

How do you build work capacity?  It’s both easy and difficult, in fact it’s probably difficult because it’s so easy.  Three steps:

1) Be consistently patient -Don’t rush, don’t worry, don’t overtrain

2) Be consistently perfect -Drill and perfect everything from push-ups to cleans, take every opportunity to improve technique

3) Be consistently persistent -Show up!  Give your best for today.

That’s it.

TODAY’S WODS

Level I

15 mins pre-squat mobility (hips, t-spine, ankles…)

Front Squat 3×5

2 Rounds

Run 800m
20 Hip Extensions
30 Abmat Sit-Ups

Level II

a.) TGU: 4,4,4,4,4; Rest 30 Seconds
b.) Strict Pull-up 5×3; Rest 30 Seconds

For Time “Michael”

3 Rounds

800 Meter Run
50 Back Extensions
50 Situps

BW & KB

Mobility:
15min Trainer led mobility to lower back.

Click here to view the embedded video.

Core:
2min of side plank (1min each side)… If able to hold more than 30sec then extend non-support arm overhead to increase difficulty.

Wod:

4rds w/ 30 sec rest between rds of:

30 ground to overhead w/ wallball -squat clean into a press/cluster
-go immediately into
400m run (counter clockwise)
rest 1min
repeat

PAY ATTENTION TO YOUR COMPLETION TIME PER ROUND add total time deviation up.

PENALTY (to be completed after wod):
complete 1 vertical jump (one step and jump w/ reach) for every 5 secs of total time deviation i.e. 45 secs of total time deviation=9 vertical jumps.

Note: Use rings or high pullup bar as target for high jump. Alternate which side you step with (strongside/weakside) and reach for max height on finger touch.

SDPD

Skill: Rope Climbs

4×50 Meter Sled Pull AHAP

WOD

For Time:

Run 200 Meters
30 Step Walking Lunges
30 Ab-Mat Situps
Run 200 Meters
30 Goblet Squats
30 KTE
Run 200 Meters

* Kevin, bring your burpee shoes just in case!!

WOMEN

4×10 Shoot Through;Rest 30 Seconds Between

For Time: Jackie

Level I

15 mins Mobility work

Review movements for today’s WOD, then do it!

3 Rounds for reps of

1 min Tire Flip
1 min Burpees
1 min KB Swing
1 min Ring Row
1 min KTE

Rest 1 min between rounds

Level II

Warm-up: 5 Sets of 1 min Max Double Unders; rest 45 seconds between attempts

10 Min. Mobility *Focus on your trouble spots and dig in!!

WOD: AMRAP 10 MIN.

15 Burpees
10 Unbroken Wall Balls
100 Meter Farmers Carry 2/1.5

Rest 5 Min

AMRAP 10 MIN.
200 Meter Sprint
20 Wall Runs (total)
15 Russian KBS 2/1.5

BW & KB

Mobility:
15min trainer led mobility to upper hamstring/glute/upper quad.

Core:
4×20 Superman-heel touch
-conduct superman but finish movement with moving heel towards glute and reaching back with same side hand to touch heel (movement is designed to teach glutes and hamstrings to fire during hip extension)

WOD:
20min AMRAP

Line Drill/Shuttle Sprint
20 Box Jumps
10 Ring Rows

Trainer led cooldown&stretch.

SDPD

Shoulder and ankle Mobility 10 MIN.

3×100 Meter Farmer Carry 2/1.5; Rest 60 Seconds Between

Plank Hold 3xMax Hold; Rest 60 Seconds Between

For Time: 3 Rope Climbs
30 Ring Rows
30 Push ups
30 Wall Balls
3 Rope Climbs

WOMEN

10 Min of Mobility

Establish 1 RM Deadlift

3×3 Rope Climb

For Time: 15 GHD Situps
15 Back Extensions
400 Meter Run
200 Meter Farmer Carry 1.5
400 Meter Run
15 Back Extensions
15 GHD Situps

Ron

Level I

10 mins Handstand Practice

5 Rounds

5 Deadlifts (manageable weight) rx’d is (225/135#)
10 Burpees

Level II

Warm-up:  3 Sets of

1 Trip inch worm
20 Hip Extension
20 Air Squats
 

1)  15-20 Min. to Work up to a Heavy Single OHS (if MOBILITY keeps you from getting full range of motion, build up to a Heavy Front Squat.  That being said, FIX YOURSELF!!)

 2) WOD: For Time:

 100 Thrusters 100/70#

 *EMOM you must complete 5 HRPU

BW & KB

Mobility:
10min trainer led shoulder mobility.

Core:
TurkishGetUps
12 Weak Arm
4 Strong Arm
-Go light and focus on controlled technique and proper muscle recruitment

WOD:
3min work 1min rest for 4rds of:

15-KBS
10-KB Single Arm Push Press (alternating by set)

KB 2, 1.5, 1 depending on conditioning
Americano vs Ruski depending on skill proficiency
-choose KB weight that will allow for as much work as possible in each 4min set.

Trainer led cooldown & stretch.

GYMNASTICS

3×5 Depth Jumps

3×5 weighted Jumping Deck Squats

3×10 weighted Killers

Finish with 3×10 Leg Extensions

TODAY’S WODS

Level I

Skill: Hang Clean (3×3 – moderate weight, concentrate on technique)

Find max Box Jump

5 Rounds for time

10 Pull-Ups
15 Wall Ball
20 Sit-Ups

Rest 45 secs between rounds

Oh?!  What’s that?  We just did Wall Balls…hmmm…you don’t say.

Danielle getting it!

Level II

Warm-up: AMRAP 4 MIN
10 Wallballs
10 Ab-Mat Sit-ups

1) 15 Min. to Work up to Max Clean&Jerk for the Day

2) EMOM FOR 6 MIN
3 Front Squats @ 80% of 1RM C&J for the Day

3) a.) Weighted Pull-up 5×5; Rest 30 Seconds
b.) Wall Walks 5×3; Rest 60 Seconds

BODYWEIGHT & KB

Mobility:
15min trainer led mobility to upper/outer hip/upper outer glute.

Core:
1min total work of oblique crossover (go into front leaning rest/pushup position, tuck left knee towards right elbow, switch accordingly.

WOD:
5rds for time:

500m row
30 banded goodmornings
15 pullups
-cap time at 25min

Trainer led cooldown & stretch

Crouching tiger and hidden dragons

SDPD

AMRAP Double Unders x 5 for 1 min; rest 30 seconds between efforts

Skill: OHS

4 Rounds
400 Meter Run
15 Front Squat 95/65

Bloods and Crips united for one day in May…to CrossFit.

WOMEN

Skill: Pull-ups

Negatives 5×3

AMRAP  15 Min
10 Pistols
15 KBS 1pd
20 AbMat sit-ups
100 Meter Run

Nice PR Jess…top of the board ya go!

TODAY’S WODS

Level I

Back Squat Find 1RM

3×10 Good Morning (review technique first)

2×10 Hip Extensions

2×5 Back Extensions

EMOM for 8 mins

7 Wall Ball (20/14#)

Yep scares me too!

Level II

1) 10 Min. Warm-up on your GOAT!

2) a.) Snatch Grip Deadlift @ 110% of 1RM, 5×3; Rest 30 Seconds
b.) T2B(if you do not have T2B you will do Hanging knee raises),5×10; Rest 30 Seconds

9-6-3 reps for time of:

Snatch 135-95
Ring Dips

Rest 5 Min.

3×400 Meter Run; Rest 60 Seconds Between Efforts

Kat and Tammy

BODYWEIGHT & KB

TABATA TUESDAY!!

Chuck with more chains than Amistad

GYMNASTY

3 Rounds ea of:

BL + (3-5) Tempo Strict Pull-Ups

PL + (3-5) Tempo Strict Dips

FL + (3-5) Tempo HLL

Rest 20 secs within a couplet, rest 2 mins between rounds

Tempo today will be 4-1-4, which means 4 seconds concentric, 1 second pause at the top, 4 seconds eccentric.

It has become akin to taking in a Padres or Chargers game, but being that you are watching competitors who do exactly what you do when you walk through the CFSD doors, makes it more tangible, and much more exciting in some ways.  Not only that, but the vendors who attend are all pedaling things you may be looking for at GREAT prices (with no shipping).  Looking to get some gymnastics grips, wrist wraps, maybe a jump rope, or a KB for your home gym, then you should get out there as there are typically GREAT deals going on.

If you can find time to make it out, DO IT!  It will be inspiring and there will be fellow CFSD’ers in attendance to meet up with, plus it’s just in Del Mar.  Competitors should be there unless you’re out of town for some reason.

You can find all the details you need HERE!

TODAY’S WODS

Level I

Skill: Ring Support/Ring Dip (3×15 secs support/3×5 dips if you have dips do both, if you don’t have dips just work support, if you need to work support on GHD bars, do so)

Skill #2: Rope Climb and substitution variations

AMRAP in 12 mins

1 Rope Climb (3-to-1 sub)
10 Push-Ups
Bear Crawl (down and back)
25 Squats

Level II

1) Vanquish warm-up 15 Min. time cap!

2) 15-20 Min. to Establish 1RM Squat Snatch for the Day

10 Min AMRAP

10 Pull-ups
10 Pistols (5 ea leg)

Remaining time will be spent on MOBILITY!

BODYWEIGHT & KB

Mobility:
15min Trainer led mobility focusing on mid-line/trunk mobility & flexibility.

Core:
4×30 Hollow Rocks. (keep them small & controlled)

Wod:

800m run
30 ring chin-ups
30 wall runs
30 wall squats (back against wall)
800m run

Trainer led cooldown&stretch.

SDPD

4x 500 Meter Row; Rest 2 Min. between rounds

1) Back Squat @ 50% 1RM 5×5; rest 30 Seconds
Wall Balls 5×10 unbroken; rest 60 Seconds

2) TABATA
Ring Rows
Push ups
Russian KBS 1.5/1

WOMEN

Warm-up TABATA Wallballs

1) Work up to a 4RM Push Press

2) Work up to a 5RM Front Squat

WOD: 100 KBS
*EMOM complete 5 Burpees