WEDNESDAY JUNE 20, 2018

New skipping ropes are in!

Just in time for a big skipping workout we have a bunch of new, smooth Rogue skipping ropes. Grab one to test and try to find your size if you show up for class early today.

We also think this video has some great tips for mastering those double unders without being a long, boring technique video. Give it a watch and see if it helps you.

SKILL

Three Position Power Snatch
Build to Heavy Complex

METCON

“Double Dribble”
3 Rounds For Time
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

SCALING OPTIONS

150 single skips OR 2minutes of double under attempts instead of double unders
Reduce amount of air squats
Reduce weight of power snatch

TUESDAY JUNE 19, 2018

This picture is from a Friday 930am class. We like this picture in particular because it shows what our group is about. They may not be rowing the same distance or lifting the same amount of weight but they're both working to improve their day to day lives.

We want to help you no matter your age, gender, colour or shape. There is always work to be done and we will guide you through it in the best way we can.

METCON

“Kelen Helly”
For Time
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly = 
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen =
400m Run
21 Kettlebell Swings (53/35) 
12 Pull-ups

SCALING OPTIONS

Reduce run distance
Sub 500m row or 0.5mi airdyne
Reduce box jump height
Reduce wall ball weight
Reduce kettlebel weight
Sub ring row, banded pull ups or jumping pull ups for pull ups

MONDAY JUNE 18, 2018

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This past Friday coach Alex organized a little get together for the ladies of our gym. 

She kicked the night off with a team workout before firing up the BBQ for some dinner and Zevia's. Everyone brought something to try and Shanny D earned the snack MVP of the evening by bringing legit movie theatre popcorn straight from Star Cinema in Sidney. 

It was a lot a fun and we hope to do this more often so we can continue to grow our community of healthy, fit and confident females at our gym.

METCON

“Nose Bleed”
15min AMRAP
27/21 Calories
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

SCALING OPTIONS

Reduce reps to 21 / 15 / 9 / 6
Reduce barbell weight
Sub plate snatches for burpees

SATURDAY JUNE 16, 2018

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Saturdays are becoming epic.

The weekend workouts, typically with coach Adam, are gaining a reputation for being a great challenge but a lot of fun. Today will be no different. You will grab 2 friends and try your best to finish today's chipper before the 30min timecap hits. 

METCON

“Baker’s Dozen”
Teams of 3, For Time (30 Minute Cap)
90/60 Calories
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
90/60 Calories
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
90/60 Calories

SCALING OPTIONS

Box step ups / overs instead of box jump overs
Reduce barbell weight
Ab mat sit up instead of toes to bar  
 

FRIDAY JUNE 15, 2018

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Today's training is a great example of how simple fitness can be. In a world filled with percentages, accessory work, macro-cycles and year long training blocks it's nice to keep it simple and just move. This is one of those days. Pick a weight that you're comfortable with, get a good sweat going and have this be the best hour of your day!

SKILL

Front Squat
Build to Heavy Set of 3

METCON

5min AMRAP
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calories

Rest 5 Minutes

5min AMRAP
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calories

SCALING OPTIONS

Reduce KB weight
Reduce front squat weight
Goblet or DB front squat if mobility is an issue

THURSDAY JUNE 14, 2018

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You're welcome! 

Today's training is such a fun workout that you may see a couple coaches join the class with you. It has mile of running paired with some high skilled movements. Although on the more technical side, the repetition numbers per round is low enough where athletes should not get stuck on the rings or the rope. With the muscle ups and double unders in there today your coach will help you find the appropriate scaling option to get you where you want to go.

METCON

“Schlitz”
4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders

SCALING OPTIONS

4 Burpee pull ups instead of muscle ups
Reduce run distance
Sub row or bike for run
80 Single skips or 1min of attempts instead of double unders

WEDNESDAY JUNE 13, 2018

Some intervals for your Wednesday pleasure.

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These intervals of three movements that will begin every four minutes. Rounds begin on the 0:00, 4:00, 8:00, and 12:00. You will move through the exercises as quickly as you can in order to 1) record your best score for this workout & 2) earn as much rest time as possible.

The walking lunges are to be completed without any weight and the deadlift should be something that you could do unbroken when fresh. Your score for this workout is your SLOWEST ROUND, so don't take a round off and don't ease into it slowly. Get in there and have fun!

SKILL

Sumo Deadlift
Build to a Moderate Three Reps

METCON

“Floor It”
On the 4:00 x 4 Rounds
100′ Walking Lunge
15 Deadlifts (185/135)
21/15 Calories

SCALING OPTIONS

Reduce deadlift weight
Reduce calories

TUESDAY JUNE 12, 2018

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Alright gang, today we have a 4 movement AMRAP for you. There is a purposeful sticking point coming in the form of a tough pull up variation and a dumbbell snatch. With those movements we want you to think about choosing an option a little outside of your comfort zone. Pick a variation that will allow you to complete with good technique but will probably have to break the reps up. This will almost act as a rest of sorts so you can push the run and row when you get back to it.

METCON

“Figawi”
AMRAP 18
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (70/50)

SCALING OPTIONS

Airdyne instead of run
Chin over bar pull ups, banded or ring row instead of chest to bar
Reduce dumbbell weight
 

MONDAY JUNE 11, 2018

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Starting the week off with a good one!

This is classic functional fitness. Couplets and triplets aka pairing two or three movements together create a sense of rest by targeting one area or one group of muscles for the first movement, then ‘resting’ them by utilizing a different group of muscles for the second movement. This typically allows for a higher work rate which will be the fast track to improved fitness. 

SKILL

Squat Clean Thruster
Build to a Heavy Single

METCON

“Chalant”
For Time
21 Lateral Barbell Burpees
21 Power Cleans (135/95) 
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95) 
9 Lateral Barbell Burpees
9 Thrusters (135/95)

SCALING OPTIONS

Reduce burpees to 15/9/6
Sub plate snatches for burpees
Reduce barbell weight
 

SATURDAY JUNE 9, 2018

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Saturday's are for fun, long workouts!

Today's strategy should be to settle into a solid but steady pace with the calories and the barbell but really push the running. We'd love for you to use some of the running technique we've been working on with you over the past month. That means slight fall forward, mid-foot strike and as little contact time with the ground as possible. Have fun!

METCON

"Roped In”
For Time: 
50/35 Calorie Row
600m Treadmill Hill Run or 800m Run
30 Power Snatches (115/80)
600m Treadmill Hill Run or 800m Run
5 Rope Climbs

SCALING OPTIONS

900m row or 1mile airdyne
Reduce run distance
Reduce barbell weight
Lay back rope climbs
 

FRIDAY JUNE 8, 2018

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Today's training can be considered the nitty gritty work. "Fun" and simple, there is not much to think about during this long metcon aside from how much effort you want to give. Similar to last Saturday's 10km row, the best strategy is no strategy.  Hard on the bike, quick on the burpees, and fast on the run; once you complete a round, your two partners will each complete a round giving you a rest time of approximately twice as long as work.

METCON

“Bumpy Ride”
In Teams of 3, AMRAP 25:
12/9 Calories
6 Burpees Over Plate
100m Med ball Run (20/14)

SCALING OPTIONS

Plate snatches instead of burpees
50m med ball walk
 

THURSDAY JUNE 7, 2018

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Oh boy, here comes a fun one...

Today's training is seven intervals, each one being 2 minutes. Inside of that 2 minutes you are looking to complete the skipping and the toes to bar as fast as you can in order to have enough time to tackle the 3 power cleans. The power cleans are what's important today as the heaviest weight that you complete with good technique will be your score for this workout. 

So, scale appropriately so you can move quickly and then load some weight on that barbell!

METCON

“Mani-Pedi”
On the 2:00 x 7 Sets
36 Double Unders
9 Toes to Bar
3 Power Cleans

SCALING OPTIONS

72 Single skips instead of double unders
9 Hanging knee raises or toes to (as high as you can) 

WEDNESDAY JUNE 6, 2018

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Community crew Sunday hike! Who's in?

With this weekend being one where most of the coaches are in town for once we were thinking of maybe getting our community together to get outside this Sunday. Destination is up for discussion, so let us know if you have any hikes or places you've been itching to go see. As long as we're all together we'll have a good time. 

SKILL

Push Press
Build to heavy set of 5

METCON

“Speed Boat”
3 Rounds For Time:
400m Run
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35) - switch arms every 5 reps

SCALING OPTIONS

Reduce run distance to 200 or 300m
Reduce wall ball weight and/or reps
Reduce DB hang clean weight

TUESDAY JUNE 5, 2018

Buckle up, we're going long today. 

The flow of today’s workout goes from 50 Sit ups to 25 Calories to 10 Deadlifts and so on. The weight on the deadlift should be a weight that you could complete 15+ repetitions unbroken when fresh. Within the workout, look to complete each set of deadlifts in no more than 2 sets. 

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SKILL

Build up to deadlift weight for the metcon

METCON

“Jelly Belly" 

For Time:
50-40-30-20-10 Ab Mat Sit Ups
25-20-15-10-5 Calories
10-8-6-4-2 Deadlifts (275/185)

SCALING OPTIONS

  • Start at 40-20-8  
  • Reduce deadlift weight

SATURDAY JUNE 2, 2018

Teams of 3 will take on the 10k row. The break-up strategy is fixed, with athletes switching off every 1 min. With a 1:2 work to rest ratio, athletes are expected to sprint when it is their turn.

Sometimes there are days we think through a number of things to get the most out of a workout. This is not one of those days. The strategy today is that there is no strategy. This is a fantastic opportunity to turn the mind off and focus simply on effort. As long as athletes are giving it their all and transitioning quickly, the rest takes care of itself.

Work on good posture, and fast transitions to get a fast time

METCON

In teams of 3, 10km Row 

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FRIDAY JUNE 1, 2018

We'll be working the skill of the hang power clean before completing the Hero Workout, “DT”. Much of the metcon comes down to the hang power cleans, so great opportunity here to dial in this movement. We'll be looking to keep “DT” metabolic and not so much limited by strength. We want to choose a weight that we could complete one full round unbroken without a doubt if we needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus

SKILL

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Hang Power Clean
Build to a heavy set of 2

METCON

“DT”
5 Rounds
12 Deadlifts (155/105) 
9 Hang Power Cleans (155/105) 
6 Push Jerks (155/105)

SCALING OPTIONS

Reduce barbell weight
Use dumbbells instead of barbell
 

THURSDAY MAY 31, 2018

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Let’s start by looking at the total volume of toes to bar. There are 72 reps in this workout. While we may be capable of stringing big sets together at the beginning, the cumulative number may catch up later on. Rather than thinking of these set by set, plan on breaking these up like you would if you had to do 72 reps for time.

There isn’t a wrong number here. Whether it is quick 3’s, 5’s, or even 7’s, the right pace is the one that minimizes rest between. After each set of toes to bar, find a pace on the bike that allows you to without a doubt complete the 50’ walking lunge unbroken. The seconds gained on the bike are quickly lost when breaks are taken during the lunge.

METCON

“Wreckless”
For Time

27-21-15-9:
Toes to Bar

After each round:
30/20 Calories
50′ Walking Goblet Lunge (50/35)

SCALING OPTIONS

Hanging knee raises, laying leg raises or ab mat sit ups instead of TTB
Reduce calories to 24/14
Reduce lunge weight

WEDNESDAY MAY 30, 2018

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A light lung burner today.

Today, we would love for you to practice the idea of staying mentally engaged in the task. You are here to become a better version of yourself and that is not limited to just working out. What we want you to work on is simple, breath. Here's how you're going to do it...

Plan your rep scheme for each movement and stick to it. For example, complete 8 wall balls, take three breaths and then pick the ball up again for the last 7 reps. This can be done with any breakup strategy. The goal here is to find a rhythm with the breath and in turn a rhythm for the workout. This helps with consistency of movement across the 15 minutes and usually results in the best score possible.

METCON

“Double Decker”
15 MINUTE AMRAP 

15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

SCALING OPTIONS

Reduce barbell weight
60 single under skips instead of double unders
Reduce wall ball weight

TUESDAY MAY 29, 2018

Coach Dan here, still writing these from another country. Just a quick note about today's training plan...

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This is a benchmark-type workout. We will repeat this at least once every 6 months as it is a good indicator of our current fitness level. The prescribed deadlift weight may or may not be in your wheelhouse. If it is, then hit this one with great effort and see what you can do today. If that weight is not something you can do for 21+ reps unbroken when you're fresh then please scale it down to something that you can. This is meant to allow you to push, not have you get stuck at a barbell. If you can't finish any of these sets in 3 sets or less, you may have picked the wrong weight. Now you'll know for next time!

SKILL

Deadlift
Build up to challenging but not max effort set of 5

METCON

“Sugar Daddy”
21-15-9:
Deadlifts (225/155) 
400 Meter Run

SCALING OPTIONS

500 Meter Row
40/28 Calorie Airdyne
Reduce Deadlift Weight
 

MONDAY MAY 28, 2018

Short post to start the week.

Coaches Adam, Alex and Dan S are down in San Diego being witness to some world class fitness at the 2018 CrossFit Games West Regional. To catch up on what went down this weekend and to watch some people compete doing many of the movements that we do in class everyday you can go to this link to stream all the fun... 

www.games.crossfit.com

METCON

“Cindy Got Jacked”
For Time
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

“Cindy” = 5 pull ups + 10 push ups + 15 squats

SCALING OPTIONS

Reduce rounds of Cindy to 3
Reduce OHS weight or use dowel
Reduce row to 700m