Home of CrossFit Sanctify!
Josh
Josh
June 28, 2017 7:00 PM

Thursday 170629

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Chris looking colorful as always while overhead squatting.

Context: Competition   

Strength: 8 x 1 Push Jerk or Split Jerk - 10 of 13 (8 sets of 1 rep, same weight across, approximately 90 - 100% of max jerk).

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Sledge“

For time. 5 rounds
5 Deadlifts (Health: 105 lbs, Athletic: 185lbs, Performance: 275 lbs)
10 Burpees

Scaling Guide: 3:30 - 8 minutes, about 1:10 per round.

Compare to: BTWB ‘CrossFit Classic’ (just for fun: J-Earley's PR on this metcon, 4:05 from Jan. 9, 2010)

Coaching Tips: The deadlifts here should be at a pretty challenging weight. Smaller sets are a must, if you cannot maintain a good flat back. 'Touch and go's' should only be performed if technique is on point. The burpees are just next to the bar (not jumping over). With the burpees, avoid hyper extending the lumbar when coming off the ground, and having a totally rounded back when standing up (both are bad for your back)!

Optional ‘Cash Out’: 30s L sit, 100 single unders, 4 rounds

Josh
Josh
June 27, 2017 7:00 PM

Wednesday 170628

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Fossie doing some DB push presses.

Context: Practice

Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause squat snatch (pause 3 seconds just below the knee) plus hang squat snatch. Or perform 2 reps of the combo each minute on the minute for 6 minutes (at 40-50%).

Metabolic Conditioning: “The New Creed

For time.
10-8-6-4-2
Hang power snatch (Health: 35lb American kettlebell swing / Athletic: 65lb / Performance: 115lb)
Push jerk (Health: 35lb bar, Performance/Athletic: same)
50-40-30-20-10 Double Unders (Health: 150-120-90-60-30 singles)

Scaling Guide: 5 – 12 minutes. Scale Up: 135/85, Double Unders must be unbroken sets

Compare to: May 12, 2016

Coaching Tips: More than half of the reps are in the 10s and 8s rounds, so watch your pace on these. It will be best if you truly snatch the hang power snatches and avoid pressing out.  Pressing the snatches will make your shoulders blow up faster!  Similarly, use as little arm press, as possible, for the push jerks.  On the 6-4-2 rounds, hustle through the transitions and don’t waste time. Rest in the middle of the sets (vs. between movements.)

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

Josh
Josh
June 26, 2017 7:00 PM

Tuesday 170627

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Curt getting after it with some squat snatches.

Context: Practice

Strength: 7 x 1 Front BOX squat - 1 of 15 (7 sets of 1 rep, same weight across, approximately 50 - 60% 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: “Ferrari Dino 246"

For time – 4 rounds
6 Overhead Squats (Health: 55lbs Front Squat, Athletic: 65lbs, Performance: 115lbs)
8 Toes-to-Bar
12 Wall Balls (Health: 10lbs/8ft, Athletic: 14lbs/9ft, Performance: 20lbs/10ft)
100m Sprint

Scaling Guide: 5 - 10 Minutes. Scale Up: 135/85 and 30/20 Wall Ball

Compare to: NEW WORKOUT

Coaching Tips: Squat snatching the OHS does count as one rep of overhead squat. Try and do this one as 'unbroken' as possible and make sure you hustle between movements. A lot of time can be lost if you 'stroll'. Make sure the 100m sprint doesn't turn into a 'jog'.

Optional ‘Cash Out’: 8 db squat cleans, 20 cal row, 3 rounds.

Josh
Josh
June 25, 2017 7:00 PM

Monday 170626

Watermarked7(2017-06-16-1031)
Thanks for spending some of your last 5 years with us Kelley and best of luck in the future! Come back and visit!

Context: Competition   

Skill Practice Warm Up: Spend 6 minutes getting 3 sets of L sits (or progression) on parallettes or rings.

Strength: 6 x 3 Push Jerk or Split Jerk - 9 of 13 (6 sets of 3 reps, same weight across, approximately 80 - 90% of max jerk).

Super Set: 6 x 5 Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Wolfsbane“

For time. 15-12-9-6-3
Power Clean (Health: 55lb, Athletic: 95lbs, Performance: 135 lbs)
Bar-facing burpee

Scaling Guide: 5-12 minutes, about 3-6 minutes to finish the 12s. Scale Up: 105/155lb bar.

Compare to: BTWB ‘CrossFit Classic’

Coaching Tips: Consider dropping the bar often due to the volume of cleans. Singles will be a good strategy for many. That said, do not waste time between sets and reps! Get right on to the next rep. Keep the low back flat, this combination has the potential to trash people’s backs if they aren’t thinking about it. Make sure you finish the clean at the top with elbows in front of the bar. For the burpees, a two-footed jump is required for it to be considered ‘Performance’ (as usual). Do not hyper extend the lumbar as you come up out of the burpee (another way to mess your back up)!

Optional ‘Cash Out’: 60s plank, 30 cal row, 3 rounds.

Josh
Josh
June 23, 2017 7:00 PM

Saturday 170624

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Melissa has been with us for close to 3 years now and has done nothing but make slow, steady progress throughout that time. Proud of you Melissa!

Context: Practice

Strength: 2-2-2-2-2-2-2 Squat Snatch (7 sets of 2 reps, increase weight with each set to max)

Super Set: 4-4-4-4-4-4-4 single arm ring row (4 on each arm is 1 set, 7 sets of 4)

Metabolic Conditioning: “Sweet Breeze"

7 minute AMRAP (as many rounds as possible)
12 burpees
6 dumbbell clusters (aka squat clean thrusters) - must hit full hip extension, one DB in each hand - (Health: 15lb / Athletic: 30lb / Performance: 45lb)

TEAM VERSION: 18 burpees, split as desired. 12 clusters, split as desired. In 9 minutes

Scaling Guide: 3 - 5 rounds. Scale Up: 50/35lb DB or corresponding KB

Compare to: March 29, 2017

Coaching Tips: Don't let this one's nice name and simple scheme fool you.  It can be one of the hardest workouts you've done in a long time if you aren't careful. Keep a steady pace on the burpees and try to save your shoulders a bit for the clusters.  The clusters are a squat clean into a thruster.  The dumbbells must touch the floor each rep (one 'head' of the dumbbell is fine). Today we want to see full hip extension on the clean (not a 'squat then curl').  These will gas many people quickly, so try breaking them up and then keeping a steady pace on the burpees.

Optional ‘Cash Out’: 60s plank, 25 cal row, 5 min

Josh
Josh
June 22, 2017 7:00 PM

Friday 170623

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Amanda B, Holly, Dinah, Ethan, and Lana hammering out some wall balls.

Context: Competition   

Strength: 7 x 2 Push Jerk or Split Jerk - 8 of 13 (2 sets of 2 reps, same weight across, approximately 80 - 90% of max jerk).

Super Set: 7 x 4 Dumbbell Split Squat (7sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Baseline”

For time.
500m row
40 air squats
30 abmat sit-ups
20 push-ups
10 kipping pull-ups

Scaling Guide: 4 - 8 minutes. Scale Up: 2 rounds (record only the first round)

Compare to: BTWB ‘CrossFit Classic’

Coaching Tips: The row can make or break this workout. Pace the row so that you have to break up the air squats into sets of 10 or more for a set or two. You will 'catch your wind' on the sit-ups, but the push-ups will be challenging. Make sure these push-ups are 'legit' and that you aren't coming off of your thighs.

Optional ‘Cash Out’: 15 Russian kb swings, 250m run, 3 rounds

Josh
Josh
June 21, 2017 7:00 PM

Thursday 170622

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Jennifer is another of our strong mamas! Good for you for sticking with it through your pregnancy!

Context: Practice

Skill Practice Warm Up: Spend 8 min on kipping drills focused on kipping pull ups and/or bar muscle ups.

Metabolic Conditioning: “The One That I Want

For time. 5 rounds for time (Health: 4 rounds)
Muscle-ups (Health: 8 jumping chest to bar pull ups + 8 ring push ups / Athletic: 2 reps / Performance: 4 reps)
12 thrusters (Health: 20lb dumbbells / Athletic: 75lb / Performance: 115lb)
12 Left / 12 Right single arm kettlebell swing (Health: 26lb / Athletic: 35lb / Performance: 53lb)
12 clean & jerk (same)
1 min rest

Scaling Guide: 20 - 30 min, about 5 min per round including rest. Scale Up: 8/4 muscle ups and 135/85lb barbell

Compare to: March 22, 2017

Coaching Tips: Only link the muscle-ups if you know you can do more than the ‘prescribed’ amount for the first set. Save the mojo for later rounds. It is completely acceptable to do a round or three with muscle ups, then drop to the scaling to stay safe (and to bolster intensity.) Move steady with the barbell/kettlebell movements, but don’t get complacent. Try and do big sets on the clean and jerks so you can really take advantage of the rest period. Talk to your coach about scaling during the rest periods if you are unsure about how the later rounds are going to go.

Optional ‘Cash Out’: None.

Josh
Josh
June 20, 2017 7:00 PM

Wednesday 170621

Watermarked21(2017-06-14-1633)
Nichole has been a great addition to the tribe in the last month. We're glad to have you!

Context: Practice

Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set.

Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increase weight with each set to max) – test for next strength focus

Metabolic Conditioning: “Angel’s Landing

For time.
15 back squats (Health: 65lb / Athletic: 105lb / Performance: 155lb)
20 bumper plate burpees (Health: 15 / Athletic: 25 / Performance: 45lb)
800m run or 2400m airbike

Scaling Guide: 6 - 10 minutes. Scale Up: 185/125lb barbell, burpee pull overs instead of bumper plate burpees.

Compare to: NEW WORKOUT!

Coaching Tips: The barbell starts on the floor. Try to go unbroken if you can on the back squats, rest at the top more often if needed. Use a high bar style to save the low back for later. Make sure you don't round the back on the bumper plate burpees, and that you lock the arms out with the bumper plate overhead! Start the run with a conservative 400, but then run hard on the last 400m.

Optional ‘Cash Out’: 8 toes to bar, 30 double unders, 4 rounds

Josh
Josh
June 19, 2017 7:00 PM

Tuesday 170620

Watermarked7(2017-06-14-1633)
Amanda and Kelley working through FGB recently.

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull up (or progression)

Metabolic Conditioning: "Six Shooter"

For Time, 6 rounds
6 Left pistol (Health: one legged box squat or progression / Athletic: 15lb / Performance: 35lb)
6 Right pistol (same)
6 DB weighted pull up - kipping allowed (Health: band assisted / Athletic: 15lb / Performance: 35lb)
250m run OR 60 double unders / 120 single unders

Scaling Guide: 11 – 20 minutes (24 min time cap)

Compare to: March 19, 2017

Coaching Tips: Hold the kettlebell / dumbbell however you would like to make the pistol happen (at the shoulder, out in front, etc.); the scaling of the pistols will be a very strong factor in finish time. If you can't do a pistol, choose a box that allows you to sit and stand on one leg. You can vary the box height by using plates on a low box OR by putting the plate on the ground and then standing on it (for example a black 45lb plate will make a 20" box 16" this way). Use the same kettlebell / dumbbell for the weighted pull-ups.  Both running and jumping rope are "Rx" for this one (singles too).  Pick the option that is going to get you done in the fastest time.

Optional ‘Cash Out’: none

Josh
Josh
June 18, 2017 7:00 PM

Monday 170619

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A-Earley got our summer kids program off to a great start last week! The kids love her!

Context: Competition   

Skill Practice Warm Up: Tabata hollow rocks

Strength: 8 x 1 Push Jerk or Split Jerk - 7 of 13 (8 sets of 1 rep, same weight across, approximately 80 - 90% of max jerk).

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Spoonman

For time.
Health: 6 rounds
Athletic: 8 rounds
Performance: 10 rounds

7 Burpees
7 Knees To Elbows

Scaling Guide: 7-11 minutes, about 50s per round.

Compare to: BTWB ‘CrossFit Classic’

Coaching Tips: Start slow, and watch the clock. After 3-5 rounds, speed up if you can. Break up the knees to elbows sooner than you might have to, and go faster on the burpees. As you get into round 8+, speed up if you can. Keep in mind that 'knees to elbows' means "KNEES TO ELBOWS" (not knees to triceps). And that bent elbows is fine, although not ideal.

Optional ‘Cash Out’: 100m farmer carry, 15 wall ball, 4 min

Josh
Josh
June 16, 2017 7:00 PM

Saturday 170617

Postcard back-01
LADIES! Mark your calendars for these upcoming UpLIFT events (the first one is next Saturday!)

Context: Practice

Skill Practice Warm Up: Spend 6 min working up to a challenging axle or single leg Deadlift 3 reps.  For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute for 5 minutes.

Strength: 3-3-3-3-3 Deadlift (5 sets of 3 reps, increase weight with each set to max)

Super Set: 3-3-3-3-3 weighted strict pull-up or progression

Metabolic Conditioning: “400M run intervals” (CrossFit Classic)

400m run
2 min rest

(Health: 3 rounds, Athletic/Performance: 4 rounds – see below)

Scaling Guide: 1:15-2:00 per round, not including the rest. Must maintain 1:45 or faster each round to do 4 rounds.

Compare to: 400m Run Intervals

Coaching Tips: Run the first interval with good running form. Focus more on quality than time. Then try and get a faster time on rounds 2 & 3. Round 4, you should go for broke. The best scores will have a 'negative split' in which each round is 2-3 seconds faster than the last!

Optional ‘Cash Out’: 12 suitcase lunge steps, 12 single arm db/kb presses, 20 cal row, 3 rounds

Josh
Josh
June 15, 2017 7:00 PM

Friday 170616

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Ethan R. in a solid position for a kipping pull-up.

Context: Practice

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) pause squat snatch (pause 3 seconds at or below the knee) plus overhead squat. Or perform 2 reps of a pause squat snatch plus OHS each minute on the minute for 6 minutes (50-60%).

Metabolic Conditioning: “Silver Nova”

For time. 5 rounds
5 squat snatch (Health: 35lb power snatch plus overhead squat, Athletic: 65lb / Performance: 95)
10 dumbbell hang power clean (Health: 20lb / Athletic: 30lb / Performance: 45lb)
10 dumbbell push press (same)
50 Double Unders (Health: 100 singles, Athletic: 30 DU counting attempts, Performance: 50 DU)
1 minute rest

Scaling Guide: 16 - 23 minutes, about 4 min per round (including the rest). Scale Up: 135/85lb bar, 50/35lb DBs.

Compare to: NEW WORKOUT!

Coaching Tips: The squat snatches will be challenging, but keep in mind that there is a minute rest each round. This will enable you to use a bit heavier load and still be somewhat 'refreshed' before hitting the barbell. The grip will be a factor for some, so break up the hang cleans if necessary. Make sure you finish each rep on the dumbbell cleans with the elbows in front of the dumbbells. Keep arms at your sides for the double unders so that you can save your shoulders for the later rounds.

Optional ‘Cash Out’: none

Josh
Josh
June 14, 2017 7:00 PM

Thursday 170615

Watermarked17(2017-06-02-0955)
Chad G. is another model of consistency. He's been with us for 2.5 years and has great results to show for it!

Context: Practice

Strength: 6 x 3 Push Jerk or Split Jerk - 6 of 13 (6 sets of 3 reps, same weight across, approximately 75 - 85% of max jerk). Video Here.

Super Set: 6 x 5 Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Harpoon’s Kiss”

8 min – max rounds
Rope climb (Health: 6 lay downs or 10 rope assisted pull ups, Athletic: 2 reps, Performance: 3 reps)
then max rounds with the remaining time:
5 knees-to-elbows
15 American kettlebell swings (Performance: 53lb / Athletic: 35lb / Health: 26lb)
10 goblet squats (same)
Scaling Guide: 3 - 6 rounds, about 60s for the rope climbs, then 1:30 per round.

Compare to: NEW WORKOUT!

Coaching Tips: Get through the rope climbs as fast as possible, even if it will affect your first round of knees to elbows. The grip will be fatigued, so be prepared to break up the first round of kb swings. Watch out for a hyper extended lumbar on the kb swings! We want to make sure that the back stays flat on both the bottom and the top of the swing. Keep the chest up on the goblet squats to save the low back!

Optional ‘Cash Out’: 20 wall ball, 250m run, 5 min

Josh
Josh
June 13, 2017 7:00 PM

Wednesday 170614

Watermarked16(2017-06-02-0955)
Since Tanya G. started a few months ago she's been consistent in showing up and is making good progress to show for it!

Context: Competition   

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) strict press for 3 (out of the rack), or perform 3 reps on the minute for 6 minutes (at 50-60%)

Metabolic Conditioning: “Fight Gone Bad”

As many reps as possible – 3 rounds
Three rounds of:
1min Wall-ball (Health: 10lb/10ft, Athletic: 14lb/10ft, Performance: 20lb/10ft)
1min Muscle Clean or Sumo Deadlift High Pull (Health: 35lb, Athletic: 55lbs, Performance: 75lbs)
1min Box Jump, (Health: 12”, Athletic: 20″, Performance: 20″)
1min Push-press (Health: 35lbs, Athletic: 55lbs, Performance: 75lbs)
1min Row (Calories)
1 minute rest in between rounds.

The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).

Scaling Guide: 200 – 350 reps, about 80 reps per round.

Compare to: Fight Gone Bad – last done October 31, 2016

Coaching Tips: Choosing a different starting position can affect your score!  We’ve found that starting on the row, or starting on box jumps can help people get more reps.  Plan on getting lots of reps on the movements that you are good at or that are ‘fast’ (push presses and box jumps).  Do work, but don’t push yourself too hard on the slower movements (rowing and wall ball).

Optional ‘Cash Out’: none

Josh
Josh
June 12, 2017 7:00 PM

Tuesday 170613

Watermarked15(2017-06-02-0955)
Culley and Mohar getting it done with some swings.

Context: Practice

Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increase weight with each set to max)

Super Set: 2-2-2-2-2-2-2 strict handstand push-up for depth or progression

Metabolic Conditioning: “Beautiful Landing”

8 minute AMRAP (as many rounds as possible)
6 Power Clean (Health: 55lb / Athletic: 85lb / Performance: 135lb)
20' Overhead plate lunge (10’ out, 10’ back) (Health: 15lb / Athletic: 25lb / Performance: 45lb)
8 burpees with 10' lateral shuffle (no jump required)
1 min rest (last round of rest optional)

Scaling Guide: 3-5 Rounds, about 2:15 per round with the rest.

Compare to: July 5, 2016

Coaching Tips: Try and go unbroken on the power cleans if you are comfortable at this load.  If you are worried about your form, do small sets and fast singles, but push the pace a bit.  This is a short AMRAP with rests, so if you waste too much time looking at the bar and/or getting chalk you could end up disappointed with your intensity. Change the weight during the rest if you need to. Move steady on the lunges, but stay low and fast on the burpees.  There is no requirement to jump and clap (for the burpees), so if you stay crouched and move quickly you can make up a significant amount of time.

Optional ‘Cash Out’: 60s plank, 15 American kb swings, 4 rounds