Training April 15th- 21st

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Strict Handstand Pushup Cycle

Week 3 Day 1

  -then-

AMRAP 15

25 Situps

50 Double-unders

25 Back Squats + 1 Push Press @ 75/55#

TUESDAY

Strict Handstand Pushup Cycle

Week 3 Day 2

-then-

Test 1RM Bench Press

(Bench Press Cycle starts next week!)

Warmup

E1.5MOM for 5 Rounds

10-6-4-2-1 Bench Press

*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.

-then-

E2.5MOM for 6 Rounds

1 Bench Press

WEDNESDAY

“Eva”

5 Rounds

800m Run

30 Kettlebell Swings @ 70/53#

30 Pullups

*Time Cap: 50 min

THURSDAY

6 Minute Row/Bike @ warmup pace

-then-

ROMWOD

FRIDAY

Strict Handstand Pushup Cycle

Week 3 Day 3

-then-

Partner WOD

AMRAP 15

Partner 1: 150m Farmer’s Carry @ 70/53# in one hand only

Partner 2:

AMRAP Cleans @ 205/135#

Scored by total Cleans.

SATURDAY

Snatch Party 5.0

EMOM Until Failure

1 Snatch

*Start at 110-125# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 2 times during the workout. The next time you miss after your 2nd and final reset, you are done.

*If your first reset occurs before 100# then you will reset the 20# and then use the fractional plates to take 2# increments thereafter.  Failing to complete the lift within the minute is the same as missing the lift. Scored by heaviest load achieved.

April 2018 Newsletter

Fundamentals
We schedule all Fundamentals and Fast Track as private lessons so they work with anyone’s schedule!  These classes are great for beginners and for those wanting a refresher before jumping into group classes.  Contact us today!

Announcement
It is already heating up around here! If you like cold bottled water, bring a case to share!

Upcoming Training
One of the best things about the CrossFit Open is when it’s over and you can get back to normal training. That’s exactly what we’re going to do in April. I’ve got some fun stuff planned for you.

First, I’m changing our benchmark workouts for the remainder of 2018. For the past 15 months we’ve cycled through Fran, Helen, Jerry, D.T., Barbara, and Isabel once per quarter. That’s been great for tracking our progress. But even doing a workout just once every 3 months has started to become a drag. So I’ve selected 5 new benchmark workouts that cover the gamut of fitness, and Jerry will be returning for another season.

Your 6 benchmark workouts for the remainder of 2018 (and perhaps beyond) are
1. Grace
2. Eva
3. Diane (using the 2018 Open Handstand Pushup standard)
4. Jerry
5. Karen
6. Lynne (with strict pullups)

If you don’t remember some of those, a little googling will satisfy your curiosity. Pro tip: consider pouring a drink before you google Eva.

Next, the progress I saw from all of you during our Overhead Squat training block was nothing short of amazing. Athletes in every class were adding 20, 25, and 30 pounds to their old maxes! Our new training block for April has us putting down the barbell and getting gymnasty–with Strict Handstand Pushups. You’re going to quickly recognize this cycle: it’s our Strict Pullup program applied to Strict Handstand Pushups. So on MondayWednesday, and Friday you’ll spend the first few minutes of class getting inverted and practicing Strict Handstand Pushups–to the 2018 CrossFit Open Handstand Pushup standard. Yes, I know. I too hate that standard—which is the best reason possible to work on it.

If you don’t have a strict handstand pushup yet, this will be an excellent cycle to get you started. I can’t promise as much progress as the pullup cycle. The strength for strict handstand pushups is built over months and years of training. But I can promise you that those months and years start next week. And if you’ve been on the cusp of a strict handstand pushup, this is gonna give you the jump start you need.

Finally, during the last full week of April we’ll finish Strict Handstand Pushups and move on to our next barbell strength cycle: Bench. Press. [waits for cheers and applause to settle]

April is going to be a great month. The days are getting longer. The rollup doors will be open more often as we enjoy our 4 days of spring before we settle balls deep into the steamy lava inferno of summer. Keep training hard. I’ll be right there with you.

Be on the Look Out for Information
-CFI Bowling Party

Training April 8th – 14th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Strict Handstand Pushup Cycle

Week 2 Day 1

-then-

AMRAP 15

50’ Handstand Walk

15 Burpees

30 Pistols, alternating

TUESDAY

”Tama”

For time:

800m Single-Arm Barbell Farmer’s Carry @ 45/35#

31 Toes to Bar

31 Pushups

31 Front Squats @ 95/65#

400m Single-Arm Barbell Farmer’s Carry @ 95/65#

31 Toes to Bar

31 Pushups

31 Hang Power Cleans @ 135/95#

200m Single-Arm Barbell Farmer’s Carry @ 135/95#

*Time Cap: 40 min

*Barbell Farmer’s Carry will be done by holding the bar with only one hand at a time, and that hand will be placed in the center of the barbell. If any part of your bar or bumpers touch the ground, you must stop. No dragging, rolling, or other kinds of weak sauce will be allowed.

WEDNESDAY

Strict Handstand Pushup Cycle

Week 2 Day 2

-then-

E2.5MOM for 8 Rounds

8 Back Squats

*Start first round with 0-135 lb (your choice). Work up to an 8RM. If you find your 8RM early, back off 15% and keep working.

Homework:

50 GHD Situps, throwing a med ball back and forth to a partner.

(50 GHD situps each partner)

Video link.

THURSDAY

For time:

400m Team Log Carry

*You must complete Team Log Carry to participate in Obstacle Course.

-then-

Obstacle Course

10 Rounds for Time:

2 Zercher Squats @ 225/145#

2 Bound in/out of the tires

1 Over the 4′ wall

1 Crawl Under the Barbell

1 Roll over the Pullup Bar

Cash out: 1 rope climb (15′)

If you’re a little confused, don’t worry. Your coach will make everything clear and help you practice each part.

FRIDAY

Strict Handstand Pushup Cycle

Week 2 Day 3

-then-

Partner WOD

“Legion of Doom 2018”

AMRAP 20

4 Handstand Pushups (2018 Open Standard)

6 Box Jump Overs @ 24”/20”

1 Tag Your Partner

Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.

SATURDAY

Teams of 3

“Buddy Bag 2.0”

For time:

800m Run

6 Rope Climbs

20 Power Snatches @ 115/75#

800m Run

9 Rope Climbs

30 Power Snatches @ 115/75#

800m Run

12 Rope Climbs

40 Power Snatches @ 115/75#

*Teams will be assigned a light sandbag. After the workout starts, the sandbag must be carried by a teammate at all times. Trade it between teammates however you desire.  If it touches the ground, all teammates immediately owe 20 Burpees. The sandbag will go on every run and be held by someone during every Rope Climb and Power Snatch. During Rope Climb and Power Snatch, sandbag will be supported by a standing teammate (not sitting, not squatting, not lying) either across the arms or shoulder(s). If you try to find a way to cheat the rules on supporting the sandbag, your team will pay the burpee penalty. Teams must all arrive at a station before anyone can begin work at that station (you gotta stay together).

Training April 1st – 7th

SUNDAY

Closed for Easter

MONDAY

Strict Handstand Pushup Cycle

Week 1 Day 1

-then-

AMRAP 20

160’ Walking Lunge

25 Wall Ball Shots @ 20/14#

3 Stone to Shoulder @ 173/115

TUESDAY

Find a 1RM in the Complex: Power Clean + Push Jerk

-then-

“Grace”

For time:

30 Power Clean and Push Jerks @ 135/95#

*Time Cap: 10 min

WEDNESDAY

Strict Handstand Pushup Cycle

Week 1 Day 2

-then-

4 Rounds

400m Run

50 Squats

2 Rope Climbs

Time Cap: 25 min

THURSDAY

“Viking Clean 2.0”

Partner WOD

AMRAP 28

In teams of 2: Clean for max load while completing the required rowing.

Rules:

*One athlete rows while partner performs Clean. Partners must switch every 2 minutes. While one partner is rowing, other partner will work up to a heavy Clean and record his one heaviest successful Clean during the 2-minute interval. Then when that athlete gets on the rower, he/she must complete 400/350m within the 2-minute interval. If the athlete fails to complete the required meters, then his previous Clean does not count toward the team total.

FRIDAY

Strict Handstand Pushup Cycle

Week 1 Day 3

-then-

AMRAP 7

3-6-9-12…

Deadlift @ 245/165#

Chest to Bar Pullups

SATURDAY

Find a Max in the Complex:

5 Back Squats + 1 Behind the Neck Jerk + 3 Overhead Squats

-then-

3 Rounds:

Run 400m

15 Overhead Squats @ 95/65#

5 Pullups

10 Pushups

15 Squats

*Time Cap: 22 min

*Fun Fact: Each round of the workout is 1 round of Nancy + 1 round of Cindy.

Training March 25th – 31st

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Overhead Squat Week 6 of 6

Find a 1RM Overhead Squat

Warmup

E1.5MOM for 5 Rounds

5-4-3-2-1 OHS

*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.

-then-

E2.5MOM for 3 Rounds

1 Overhead Squat

-then-

E3.5MOM for 3 Rounds

1 Overhead Squat

-then-

5 Minutes: Athlete’s Choice: Rest and take one more attempt if you want it, or if you’re done for the day, cheer on your classmates.

TUESDAY

Partner WOD

AMRAP 30

8 Bench Press @ 165/105#

8 Toes to Bar

100m Run

Tag your Partner

*If you touch your partner’s barbell at any point during their lift, their lift does not count. There will be no pinkies–only suffering.

WEDNESDAY

Front Squat Party 4.0

EMOM until failure:

1 Front Squat

*Start between 120-150 lbs under your 1RM. If that means the empty bar, then start with the empty bar. Add 5 lb every minute. If you fail your rep or don’t complete your lift within the minute, your workout is done. You only get one attempt each minute.

 

THURSDAY

Skill Work and Drills on the

Split Jerk

-then-

8 Minutes to find a moderate load that you can Split Jerk with great technique.

-then-

E1.5MOM for 12 Rounds

2-4 Split Jerks @ moderate

*Scored by your own rating (1-5) of how much your technique improved today.

FRIDAY

Test Max Effort Strict Handstand Pushups

*Write down your result. Strict HSPU Cycle starts next week!

-then-

5 RFT

7 Muscle Ups

400m Run

SATURDAY

“The Mountain”

4 rounds, not for time:

6 Zercher Stone Squats

2 x 50’ Farmer’s Carry (50’ R/ 50’L)

2 x 50’ Husafel Stone Carry

*All loads as heavy as possible with great technique.

*Scored by heaviest load achieved for each movement

Training March 18th – 24th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

“Barbara”

5 Rounds:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely 3 minutes between each round.

TUESDAY

Overhead Squat Week 5 of 6

Warmup Sets

E1.5MOM for 5 Rounds

2 Overhead Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

2 Overhead Squats

*Continue building to find your 2RM. Once you find your 2RM, reduce the weight by 15%, and continue doing 2 reps every round until all rounds are complete.

Finisher:

AMRAP 1

Sotts Snatch

WEDNESDAY

Black and Brewed Partner Competition

WOD #2, “Bootlegger”

6 Rounds:

10 Power Cleans @ 165/105#

5 Front Squats @ 165/105#

2 Rope Climbs, 15′

5 Front Squats @ 165/105#

*Each Partner will complete an entire round and then the next Partner will complete an entire round. Partner 1 does rounds 1, 3, and 5. Partner 2 does rounds 2, 4, and 6.

*The competition workout uses a 50m Sled Drag instead of Front Squats.

THURSDAY

Skill Work on GHD Situps and Glute Ham Raises (GHRs)

-then-

EMOM 18

Odd: 2-6 GHD Situps

Even: 2-6 GHRs

*You choose the quantity and difficulty. Even if you can confidently perform both of these movements, use today to focus on technique, making you stronger and more efficient.

FRIDAY

CrossFit Open 18.5

SATURDAY

“Machinegun Squad”

Teams of 3

AMRAP 25

Row as many calories as possible while rotating through 3 stations.

Station 1:Run 200m

Station 2: 5 Deadlifts @ 315/205#

Station 3: Row for Max Calories

*When the runner is done, he tags into the Deadlift station. That allows the deadlifter to tag into the Rowing station. That allows the rower to begin the 200m run. Rotate in this manner for 25 minutes.

Training March 11th-17th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Emily”

10 Rounds:

30 Double Unders

15 Pullups

30 Squats

100m Sprint

Rest 2 Minutes

*Time Cap: 45 min (including rest intervals)

TUESDAY

Overhead Squat Week 4 of 6

Warmup Sets

E1.5MOM for 5 Rounds

3 Overhead Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

3 Overhead Squats

*Continue building to find your 3RM. Once you find your 3RM, reduce the weight by 15%, and continue doing 3 reps every round until all rounds are complete.

Finisher:

AMRAP 1

Sotts Snatch

WEDNESDAY

Find a 1RM Snatch

-then-

Partner WOD:

AMRAP 20

200m Row

10 Lateral Burpees Over the Rower

*Partner 1 does a complete round of row + burpees while Partner 2 rests. Then Partner 2 does a complete round while Partner 1 rests. Alternate in this pattern for 20 minutes. Rower must be reset between partners and must count down from 200m to 0m.

THURSDAY

Thursday Skill Day

Skill Work on Bar Muscle Ups

-then-

E1.5MOM for 12 Rounds

1-6 Bar Muscle Ups or Scaled Equivalent

*You choose the quantity and difficulty

FRIDAY

CrossFit Open 18.4

SATURDAY

“Pillage and Plunder”

Teams of 3

AMRAP 30:

200/150 Calorie Row

20 Squad Pushups

50 Power Clean and Jerks @ 115/75

40 Power Clean and Jerks @ 135/95

30 Power Clean and Jerks @ 155/105

20 Power Clean and Jerks @ 185/125

10 Power Clean and Jerks @ 205/135

AMRAP Power Clean and Jerks @ 225/155 in remaining time.

Training March 4th -10th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice

MONDAY

Find a max in the complex:

Deadlift + Hang Power Clean + Push Jerk

-then-

“DT”

5 Rounds

12 Deadlifts @ 155/105#

9 Hang Power Cleans @ 155/105#

6 Push Jerks @ 155/105#

*Time Cap: 20 min

TUESDAY

Overhead Squat Week 3 of 6

Warmup Sets

E1.5MOM for 5 Rounds

4 Overhead Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

4 Overhead Squats

*Continue building to find your 4RM. Once you find your 4RM, reduce the weight by 15%.

*If you fail a set during the warmup rounds, you owe a 3000m penalty row after class. Warmup sets are for warmup.

Finisher:

AMRAP 1

Sotts Press

*If you got less than 25 reps last week, use the same weight as last week and improve your quantity of reps. If you got more than 25 reps last week, go up in weight, even if it’s significantly more difficult. This is the last week of using Sotts Press as the finisher before we change it up.

WEDNESDAY

Find a heavy Pause Front Squat (3 seconds)

-then-

8 rounds for time:

2 Rope Climbs

6 Front Squats @ 185/125#

8 Barbell Pushups

*Time Cap: 20 min

THURSDAY

Skill work on Pistols and Double Unders

EMOM for 24 Rounds

Odd Minutes: 2-10 Pistols

Even Minutes: 5-30 Double Unders

FRIDAY

CrossFit Open 18.3

SATURDAY

Kettlebell Snatch 5RM EMOM Ladder

-then-

“Power Drill 3.0”

4 Rounds:

8 Box Jump Overs @ 30/24”

10 Handstand Pushups

12 Kettlebell Snatches @ 53/35#

*Time Cap:  15 min

Training February 25th – March 3rd

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Find a 1RM Behind the Neck Split Jerk

-then-

“Drago”

30-25-20-15-10

Russian Kettlebell Swings @ 70/53

Double Unders

30’ Shuttle Sprint

*Time Cap: 20 min

TUESDAY

Overhead Squat Week 2 of 6

Warmup Sets

E1.5MOM for 5 Rounds

5 Overhead Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

5 Overhead Squats

*Continue building to find your 5RM. Once you find your 5RM, reduce the weight by 15%, and continue doing 5reps every round until all rounds are complete. For example, if Joe hits his 5RM early, he may do 4 sets with reduced loading. Perhaps it takes Jane more sets to find her 5RM, so she will only do one set with reduced loading. But everyone does a set of 5 Overhead Squats every round.

Finisher:

AMRAP 1

Sotts Press

WEDNESDAY

Find a 1RM Clean

-then-

2011 CrossFit Impulse vs CrossFit Huntsville Throwdown

Event 1

3 Rounds:

10 Power Cleans @ 135/95#

20 Pullups

400m Run

*Time Cap: 20 min

THURSDAY

Skill Work on Handstand Pushups

-then-

E1.5MOM for 12 Rounds

1-8 Handstand Pushups

*You choose the quantity and difficulty

OR

Whole Life Challenge WOD

In 11 minutes:

800m run

-then in remaining time-

AMRAP

10 Situps

10 Squats

5 Burpees

FRIDAY

CrossFit Open 18.2

SATURDAY

“Fireteam”

Teams of 3

AMRAP 30

40 Strict Pullups

60 Bench Press @ 135/85#

80 Deadlifts @ 135/85#

Only one partner works at a time. Change partners whenever you want, but you have to tag them when you change. Rx teams get one barbell per team only. Scaled teams may have up to two barbells if different loads are required for different athletes.

OR

Last Chance

Whole Life Challenge WOD

In 11 minutes:

800m run

-then in remaining time-

AMRAP

10 Situps

10 Squats

5 Burpees