Home of CrossFit Sanctify!
Josh
Josh
August 18, 2017 7:00 PM

Saturday 170819

IMG_0124
Love a full gym!

Context: Practice

Strength: 5 x 3 Front BOX squat - 15 of 15 (5 sets of 3 reps, same weight across, approximately 80 - 90% of front squat).

Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Crooked Launch”

For time
Row (Health: 800m / Athletic: 1000m* / Performance: 1200m)
then 3 rounds for time
80' kettlebell suitcase carry – that’s one KB only (20' out and back two times) (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
10 left single arm kettlebell swings (same)
10 right single arm kettlebell swings (same)
10 goblet squats (same)
*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 8 - 11 minutes, about 4:00 for the row, then 2:00 per round

Compare to: April 21, 2017

Coaching Tips: Go hard on the row buy in. The suitcase carries are going to act as sort of an ‘active recovery’ each round. Keep your shoulder back, chest up, and abs tight. Switch arms as desired. Single arm kb swings are Russian height. Don’t let your shoulder internally rotate on the kb swings. After the first round, you will be more recovered from the row and you should be able to speed up a bit!

Optional ‘Cash Out’: 10 toes to bar, 15 air squats, 100m run, 4 rounds.

Josh
Josh
August 17, 2017 7:00 PM

Friday 170818

IMG_0132
Heiser! Another guy with a great attitude and good work ethic!

Context: Practice

Strength: 5 x 3 Snatch - 1 of 14 (5 sets of 3 reps, same weight across, approximately 65 - 75%).

Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Dark Weather“

For time – 4 rounds
7 hang power snatch (Health: 35lb / Athletic: 65lb * / Performance: 95lb)
7 Overhead Squat (same, Health: Front squat or DB front squat)
14 Box jump (Health: 12” / Athletic*: 20” / Performance: 24”)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6 - 10 min, about 1:45 per round. Scale Up: 115/75lb bar

Compare to: March 23, 2017

Coaching Tips: Make sure you use the hook grip for the hang snatches. If you can't go right from the hang snatches into the overhead squat, drop after the 6th rep and then pick-up to finish / do your 7th (last) rep so you can go right into the overhead squats. If you squat snatch your last hang power snatch it will count as one overhead squat! If mobility is an issue on the overhead squat, scale to front squats.

Optional ‘Cash Out’: 100m farmer carry, 15 wall ball, 5 minutes

Josh
Josh
August 16, 2017 7:00 PM

Thursday 170817

IMG_0131
It's always good to have Billy in class! Great attitude and does his work!

Context: Competition   

Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk (80-90%), or perform 3 reps on the minute for 6 min.

Metabolic Conditioning: “DT“

5 rounds for time.
12 Deadlifts (Health: 75lb, Athletic*: 105lb, Performance: 155lb)
9 Hang power clean (same)
6 Push jerk (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6-14 minutes. About 2 min per round. Scale Up: “Heavy DT” (from the Games) 205/145lbs

Compare to: DT, last on January 17, 2017

Coaching Tips: The key on DT is to plan your rests intelligently. For most, the best bet is to always drop with one rep left on deadlifts and hang power cleans even if you don’t think you need to. Then make sure you’re organized and prepared to do a big set of the next part. The goal is to do the 6 jerks in a row every time and avoid any ‘extra work’ of picking up the barbell and getting it into position. If you feel good after the jerks, try going right into your next set of deadlifts.

Optional ‘Cash Out’: 60s plank, 40 cal row, 2 rounds

Josh
Josh
August 15, 2017 7:00 PM

Wednesday 170816

IMG_0126
It takes a special person to get up and workout at 5AM on a consistent basis, and we've got a lot of special people!

Context: Practice

Strength: 6 x 2 Front BOX squat - 14 of 15 (6 sets of 2 reps, same weight across, approximately 80 - 90% of front squat).

Super Set: 6 x 4 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Whispering Viking”

7 minute AMRAP (As many rounds as possible)
14 American Kettlebell swing (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
7 shoulder press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
40' single arm farmer carry (aka “suitcase carry”) – with same kettlebell (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 - 6 rounds, about 1:30 per round. Scale Up: 70/53lb KB and 7 strict HSPU instead of shoulder presses

Compare to: October 18, 2016

Coaching Tips: Using the 'two hand snatch' style of kettlebell swing may work for some, but the press out at the top may affect the presses in later rounds. A more 'traditional' arc swing (for kettlebell swing) is probably better for most. Be very deliberate with the trunk and avoid hyper extension of the lumbar on the kettlebell swings and the presses. Focus on upright posture, shoulders back during the farmer carries. The farmer carries will act as an active recovery for you to catch your breath, so push the intensity on the swings and presses.

Optional ‘Cash Out’: 10 push ups, 10 box step ups, 250m run, 3 rounds

Josh
Josh
August 14, 2017 7:00 PM

Tuesday 170815

IMG_0129
Andrew recently joined group classes after 1-on-1 Fundamentals with Tyler and he's been doing great and is an awesome addition to the community. Great having you dude!

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working on snatch balance and snatch balance progressions.

Metabolic Conditioning: “Starliner

For time. 3 rounds
40' suitcase lunge -one dumbbell in one hand- (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
15 wall ball (Health:10lb/8ft, Athletic*:14lb/10ft, Performance: 20lb/10ft)
15 bumper plate burpee (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
Run (Health: 400m, Athletic: 650m, Performance*: 800m)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 18 - 25 minutes, about 7 minutes per round. Scale Up: 20 wall ball and 20 bumper plate burpees each round.

Compare to: NEW WORKOUT!

Coaching Tips: Switch hands as desired on the suitcase lunges. Keep the chest up, and make sure your forward knee stays over the ankle. Don’t take too large steps and hyper extend the back. Set up the lunges 20’ out and 20’ back if you can. Keep the chest up on the wall balls, and don’t hinge forward. Remember that the elbows should stay tight to the sides. Make sure you don’t round your back when you pick up the bumper plate to take it overhead. Be smart about the run distance selection, if you realize that your first selection is too far to finish in a good time, shorten the distance on the next round or two.

Optional ‘Cash Out’: none

Josh
Josh
August 13, 2017 7:00 PM

Monday 170814

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We're going on nearly 7 years and we couldn't be more excited about the future!

Context: Competition   

Skill Practice Warm Up: Spend 8 minutes working up to your max weighted pistol x 3 (or progression)

Strength: 7 x 1 Front BOX squat - 13 of 15 (7 sets of 1 rep, same weight across, approximately 80 - 90% of front squat).

Super Set: 7 x 3 weighted strict pull up -or progression (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Cool Runnings” (CrossFit classic)

For time. 21-15-9
Power Clean (Health: 20lb DB hang power clean, Athletic*: 75lb, Performance: 115lb)
Thruster (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5-11 minutes, about 3-5 min to finish through the 15 power cleans.­

Compare to: BTWB (CrossFit “Classic”)

Coaching Tips: Pace the power cleans and the thrusters on the first round so you can go faster on the 15s and the 9s. Drop the bar often on the cleans, but don’t let your form slip when you bend over to pick it back up for the next set. Keep the bar under control when you lower it down on the thruster. Do not let it drop from full extension overhead to the bottom of the squat unless you have a much heavier thruster max (1.5-2x as heavy approximately). Alternate resting between taking a few breaths with the bar on the shoulders, and dropping the bar to minimize extra cleans getting into position. Paced correctly, the 9s should be 1-2 sets for each movement.

Optional ‘Cash Out’: 15 Russian kb swings, 25 Cal row, 4 min

Josh
Josh
August 11, 2017 7:00 PM

Saturday 170812

Watermarked22(2017-08-03-1649)
And of course, we had a few competitors as well.

Context: Practice

Metabolic Conditioning: “The Avengers”

For time. Teams of 3.
2000m row (one person working at a time)
5 rope climbs 15’ (Health: 2 rope lay downs = 1 rope climb), one person at a time
400m plate carry, teams carry 2 plates, all run together (Health: 15lb, Athletic*: 25lb, Performance: 45lb
20 'heavy' front squats (Health: 65lbs, Athletic*: 125lbs, Performance: 185lbs), partners can help get the bar off the floor
40 kipping pull ups while one partner hangs (the other can rest)
60 push-ups while partners both hold elbow or straight arm plank
80 American KB swings (Health: 26lbs, Athletic*: 35lbs, Performance: 53lbs), 2 kettlebells per team working (two people at once)
1000m row (one person at a time)

*Women’s “Performance” weights and reps (Rx)

INDY VERSION:
700m row
2 rope climbs
100m plate carry
1 min rest
6 heavy front squats (use a rack if necessary)
15 kipping pu
20 push ups
1 min rest
30 kb swings
300m row

Scaling Guide: 25 - 33 min

Compare to: April 8, 2017

Coaching Tips: Talk to your teammates about breaking this up for your individual strengths. If you try and split it up evenly, you are doing your team a 'disservice' since some people will get too much rest and not enough of a challenge. All three partners should try and pick the bar up to the rack position on the front squats - YOU WILL WANT TO PRACTICE THIS BEFORE HAND! Take note of which movements are two people working at a time and plan accordingly.

Optional ‘Cash Out’: None.

Josh
Josh
August 10, 2017 7:00 PM

Friday 170811

Watermarked24(2017-08-03-1650)

Context: Competition   

Skill Practice Warm Up: Spend 8 minutes working up to a challenging hang power clean (80-90%), or perform 5 reps on the minute for 5 minutes (50-60%)

Metabolic Conditioning: “Bright Moon”

4 rounds for time.
12 power clean and jerk (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
12 toes to bar or 4 bar muscle-ups
400m run or 1000m airbike

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 16 - 22 minutes, about 4.5 min per round. Scale Up: 105/155lb bar.

Compare to: NEW WORKOUT!

Coaching Tips: Be conservative on your first round with the pacing. Break up the clean and jerks, even if you don't think you need to. Then you can go harder on the later rounds. If you are comfortable with the load, try and combine the catch of the power clean into the beginning of the jerk to move faster. If you opt to do bar muscle ups, don't be afraid to drop back to toes to bar on the later rounds. Pace the run/airdyne so that you can go right into your next set of clean and jerks, but run hard on the last round!

Optional ‘Cash Out’: none

Josh
Josh
August 9, 2017 7:00 PM

Thursday 170810

Watermarked28(2017-08-03-1650)
It was awesome to meet folks from all over the WORLD!

Context: Mental Toughness

Skill Practice Warm Up: Spend 8 minutes working on up to a challenging single leg deadlift for 3 reps (each side), use a barbell or dumbbells.

Strength: 5 x 3 Front BOX squat - 12 of 15 (6 sets of 2 reps, same weight across, approximately 75 - 85% of front squat).

Super Set: 5 x 5 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “100 Burpees“ (CrossFit Classic)

For time.
100 Burpees

Scaling Guide: Scaling 5-10 minutes, Scale Up: 150 burpees for time.

Compare to: BTWB (“CrossFit Classic”)

Coaching Tips: Choose a pace that you can maintain for at least the first 3 minutes. Most people will do well with 4 – 6 every 20 seconds. If you unsure of a good pace, start at what feels like 80% and look at the clock after the first minute. Use that to pace your second minute, etc. Try not to use your shoulders so they operate properly on the later rounds. If you have a pad to do these on (or even just wearing knee sleeves), use it!

Optional ‘Cash Out’: 20 suitcase lunge steps, 20 cal row, 3 rounds

Josh
Josh
August 8, 2017 7:00 PM

Wednesday 170809

Watermarked31(2017-08-03-1650)
The gym was full, especially in the mornings!

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working on skin the cats and progressions. Video here.

Metabolic Conditioning: “Load the Flintlocks and Board”  

For Time.
1500m row
1 min rest
Then 5 rounds:
7 hang power snatch (Health: 35lb kettlebell swing / Athletic: 65lb* / Performance: 95lb)
5 pistols per leg (alternate as desired)
40 single unders or 30 cross overs (both considered Rx)
Game Changer (Rx only): If you finish in under 13 minutes, get back on the rower and row from minute 11 - 13 for max calories. Subtract 1 second for each calorie rowed and log this time.  Note original time and calories rowed into your workout notes.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 14 - 19 minutes (not including game changer).

Compare to: June 9, 2016  and 1500m Row TT 

Coaching Tips: Push the pace on the row to see if you can get a new PR on your 1500m distance. The first round of the rest of it will be challenging because 1 min shouldn't be enough rest to recover from the row. As you get your wind back, speed up on the middle rounds if you can. Scale the pistols to an appropriate progression as necessary. For the cross overs, each time the rope goes under you it counts as one rep (cross-uncross is two reps). 

Optional ‘Cash Out’: None.

Josh
Josh
August 7, 2017 7:00 PM

Tuesday 170808

Watermarked37(2017-08-03-1650)
Jeremy Jones, who programs all of our class workouts for us, was in town and guest-coached a few classes.

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working up to a challenging weighted ring dip or progression.

Strength: 1-1-1-1-1-1-1 Snatch (7 sets of 1 rep, increase weight with each set to max; pre-test for next cycle)

Metabolic Conditioning: “Crimson Leaves”

8 minute AMRAP (as many rounds as possible)
40' overhead plate lunge (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
20' shuttle run with line touch, 8 reps (4 round trips, out and back = 2 reps)
10 kipping handstand push-ups (Health:10 dumbbell shoulder press at 15-30 / Athletic*: 10 kipping to one AbMat / Performance: 10 head to floor)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 - 6 rounds, about 2 min per round. Scale Up: 4/2" deficit on the kipping HSPU.

Compare to: April 10, 2017

Coaching Tips: Good shoulder mobility will make the lunges and the handstand push-ups easier. If you struggle with going overhead, spend some time between sets of lifting to do extra shoulder and wrist mobility. Keep you thumbs under the plate for the lunges (or you may end up dropping the plate on your head). The shuttle runs are one hand touch on the 'line' and they are 4 round trips. Focus on using the legs for the kipping HSPU. The harder you kick your legs, the easier the HSPU will be (and the less 'blown up' your shoulders will be for the next round of OH lunges)!

Optional ‘Cash Out’: 10 burpees, 15 wall ball, 3 rounds

Josh
Josh
August 6, 2017 7:00 PM

Monday 170807

Watermarked27(2017-08-03-1650)
Just one of the many fun groups we ran through during last week's CrossFit Games excitement!

Context: Competition   

Skill Practice Warm Up: Spend 8 minutes working on Turkish Get ups. At least 4 per side.

Strength: 6 x 2 Front BOX squat - 11 of 15 (6 sets of 2 reps, same weight across, approximately 75 - 85% of front squat).

Super Set: 6 x 4 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “CrossFit Games Open 11.3”

Total reps in 5 minutes
Squat Clean (Heath: two 25lb dumbbells -power clean to front squat, Athletic*: 110lb, Performance: 165lb)
Jerk (same)

*Women’s “Performance” weights and reps (Rx)

NOTE: You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.

Scaling Guide: 30-65 “points” (each clean counts as 1 point, and each jerk counts as 1 point)

Compare to: CrossFit Open 11.3 (“CrossFit Classic”)

Coaching Tips: Start at a steady pace watching the clock.  Your first three minutes should be about the same pace each minute, then speed up on the last two minutes if you can. Power clean to front squat is acceptable. Remember that these should be ‘heavy’, and that you should be thoroughly warmed up before even starting. 5 minutes isn’t enough time to ‘ease’ into it!

Optional ‘Cash Out’: 4 min max row or airdyne for calories

Josh
Josh
August 4, 2017 7:00 PM

Saturday 170805

Watermarked32(2017-07-19-1001)
Dani has been back with us for a couple of weeks now and it sure has been great having her around again!

Context: Competition   

Skill Practice Warm Up: Spend 8 minutes working on rope climb progressions, using your 'other' foot, or legless rope climbs, video on rope climbs

Strength: 7 x 1 Front BOX squat - 10 of 15 (7 sets of 1 rep, same weight across, approximately 75 - 85% of front squat).

Super Set: 7 x 3 weighted strict pull up - or progression (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Soft Top“ 

For time.
15 squat snatches (Health: 55lb squat cleans or power clean to front squat / Athletic: 75lb* / Performance: 115lb)
15 chest-to-bar pull-ups (Health: Band chest to bar pull up)
800m run

*Women’s “Performance” weights and reps (Rx)

Team Version: two people, 25 squat snatches, 30 chest to bars, 800m run together.

Scaling Guide: 5 - 10 min. Scale Up: 135/85lb snatches

Compare to: April 4, 2017

Coaching Tips: Keep a steady pace of small sets and clean form on the snatches.  Power snatch to overhead squat acceptable. The goal is to have one larger set at the end as you finish them out. Focus on keeping the chest up on the pull.  Get through the chest to bars fast and remember to use a big kip (lots of hip action). Pace the first 400m at a medium pace and then speed up on the second half.  Sprint out the last 100m at least!

Optional ‘Cash Out’: 10 toes to bar, 40 jump rope (or DU), 4 min

Josh
Josh
August 3, 2017 7:00 PM

Friday 170804

Watermarked18(2017-07-19-1000)
There won't be many prego photos of Kenzie to take. Wishing you a great delivery!

Context: Practice

Strength: 2-2-2-2-2-2 push or split jerk (6 sets of 2 reps, increasing weight to max)

Super Set: 5-5-5-5-5-5 single leg deadlift with two dumbbells (6 sets of 5 reps, increasing weight to max)

Metabolic Conditioning: “Backhoe“

5 rounds for time.
8 hang power cleans (Health: 45lb / Athletic: 65lb* / Performance: 95lb)
8 push press (same)
250m run

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6 - 10 min, about 1:30 per round. Scale Up: 85/135lb BB

Compare to: May 12, 2017

Coaching Tips: Keep the dumbbell path close to the body and don't let them drift way out in front (turning it into more of a curl). Be sure to use a good hip drive on the push presses. For the forward / backward runs, push the pace on the sprint going forward and be more careful on the backward run so you don't trip!  When you transition from backward to forward, avoid a big explosion and stressing out your Achilles/calf (explosive change of directions here can cause a calf strain).

Optional ‘Cash Out’: 8 kipping pull ups, 16 sit ups, 100m run, 5 minutes

Josh
Josh
August 2, 2017 7:00 PM

Thursday 170803

Watermarked13(2017-07-19-1000)
Holly is looking set for a solid deadlift here!

Context: Practice

Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk (80-90%), or perform 3 reps on the minute for 6 min.

Metabolic Conditioning: “Snowcapped“

For time. 4 Rounds.
7 Power clean (Health: 65lb / Athletic*: 105lb / Performance: 155lb)
40' racked kettlebell lunge -one arm- (Health: 26lb / Athletic*: 35lb / Performance: 53lb)
40' bear crawl
20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
1 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 11 - 16 min, about 3.5 min per round including the rests, Scale up: 185/125lb power cleans and OH KB lunges

Compare to: January 13, 2017

Coaching Tips: These power cleans should be a bit heavier than what you would normally use in a metcon so keep that in mind when choosing a load; singles from round one is fine, but you need to be able to average one rep every 5-6 seconds to stay on track time wise.  Switch arms as desired on the lunges, but it makes the most sense to set up a line at 20' and do 20 feet out with one arm, then 20 feet back with the other arm.  Then bear crawl the same 'lane' to keep it simple!  Move fast on the bear crawls and drop down to your knees when you need a rest.  Staying in the 'up' position only makes you tired without moving you closer to the finish.  Try and do the wall balls in big sets due to the forced rest!

Optional ‘Cash Out’: 10 push ups, 10 air squats, 25 cal row, 4 rounds