Friday, March 1, 2019

WORKOUT 19.2 RX’D
Beginning on an 8-minute clock, complete as
many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1)
25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
 
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb.
Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb
 
WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as
many reps as possible of:
25 hanging knee-raises*
50 single-unders
15 squat cleans (weight #1)
25 hanging knee-raises*
50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
 
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb.
Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.

Thursday, February 28, 2019

Warm-up:
General Warm-up
 
 
 
MetCon:
NGG Total
40 min. CAP
HAP
 
  • Bench Press
  • Clean
  • OH Squat

Fitness/Recovery
25 min. AMRAP
 
  • 12/9 cal. Bike
  • 15 Lunge
  • 15 Slam Ball

 

 
Powerlifting:
Dynamic Effort Lower Body
 
  • Back Squat 8×3 @ 60% EMOM
  • Deadlift 10X2 @ 60% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Banded Pull-thru 75ea.

Weaknesses?

Weaknesses in your CrossFit Training?!.

Everybody talks about being bad at certain movements, but let’s see your training log. Show me the process you’ve been using to improve. Show me the six-week linear progression you’ve gone through. Show me the hundreds of reps per week you’ve been doing. Show me the hours you’ve spent honing that skill.

Do you really have weaknesses? Or do you just not like working on your weaknesses?

There is very little genetic talent in the world. No one is born good at muscle-ups, running, walking on their hands, or completing Fran. Are there freaks? Sure. But 99 percent of the time, when people are good at something, it’s the result of dedication to that craft or something very similar; they learned and improved over time.

Until you’ve done 50 muscle-ups every week for 2-3 years, it’s not fair to say you’re not good at them. You’re not even trying to be good at them. Fear of failure is what holds you back. Work through the fear, embrace it and come out the other side a more formidable version of yourself. It might take weeks. It might take months. It might take years. It might even take a lifetime!

You can get better, but there are no shortcuts.

Tuesday, February 26, 2019

Warm-up WOD – 2 rds. for time
 
  • 20 DU or 50 SU
  • 12 KB Squat Cleans
 
 
MetCon:
4 rds. for time
RX
 
  • 400 m. Run or 30/20 cal Row or 20/15 cal Bike
  • 12 Russian KB Swing 70/53
  • 9 C&J 115/73

Fitness/Recovery
 
  • 175 m. Run or R/B
  • 12 KB Swing 44/25
  • 9 Deadlift 95/63
 
 
Powerlifting:
Dynamic Effort Upper Body
 
  • Speed Bench Press Regular Grip @ 55% 9×3 EMOM
  • Chest Supported DB Row 3×8
  • DB Shrug 3×12
  • DB Side Bend 4×10
  • Banded Pull-apart 100 ea.
  • Banded Push-down 100 ea.

Monday, February 25, 2019

Warm-up:
  • 3×2 TGU
  • 3×10 Duck Walk
  • 3×3 Strict Pull-up
  • 3×5 OHS Wall Drill
 
 
Strength/Skill:
  • Overhead Squat 5×2 @ HAP
 
 
MetCon:
for time
RX
 
  • 50 DU or 150 SU
  • 40 T2B
  • 30 Wall Ball 20/14
  • 20 OH Squat 75/53

Fitness/Recovery
 
  • 100 SU
  • 40 Sit-up
  • 30 Wall Ball 14/8
  • 20 PVC OH Squat

 

Powerlifting:
Max Effort Lower Body
 
  • Squat to 90%
  • DL to 90%
  • Glute-ham Raise 4×5
  • Good-morning 4×8
  • Banded Leg Curl 100 ea.
  • Leg Lift 100 ea.