Home of CrossFit Sanctify!
Josh
Josh
December 12, 2017 7:00 PM

Wednesday 171213

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Holly is great at just quietly going about her business and she is steadily making progress as a result. Keep doing what you're doing Holly!

Context: Practice - Pacing to maintain better form for longer.

Skill Practice Warm Up: Spend 8 minutes working on pistols and pistol progressions

Metabolic Conditioning: “Down with the Sickness”

15-minute AMRAP (As many rounds as possible) – with a 4-minute rolling start

12 deadlifts (Health: 75lb / Athletic: 125lb* / Performance: 185lb)

12 kipping pull-ups (Health: 12 ring rows)

12 single arm overhead squat (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

50 Double Unders

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

Rolling Start: Perform no more than 2 rounds in the first 4 minutes. If you finish early, you must wait until minute 4 to start. If you can't finish two rounds in 4 min, just treat this as a regular AMRAP.

Scaling Guide: 4 - 7 rounds, about 2.5 minutes per round. Scale Up: 155/225lb bar, chest to bar pull-ups, 35/50lb DB.

Compare to: NEW WORKOUT!

Coaching Tips: Be sure to use a mixed hook grip on the deadlifts to save the grip for the pull-ups and later rounds. Focus on keeping the bar close to the shins, even when fatigued. Make sure you use your hips on the kipping pull-ups. Switch arms as desired on the OHS. Pace the double unders so you can go right into the next set of deadlifts.

Optional ‘Cash Out’ or Hypertrophy: none


Josh
Josh
December 11, 2017 7:00 PM

Tuesday 171212

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Al has her game face on!

Context: Practice – Torso angles on the push press and hang cleans. How much lean?

Skill Practice Warm Up: 40s on, 20s off, of double under/jump rope practice for 4 minutes.

Strength: 1-1-1-1-1-1-1 push press (7 sets of 1 rep, increase weight with each set to max) Pre-test for next strength focus!

Super Set: none

Metabolic Conditioning: “Backhoe“

5 rounds for time.

8 dumbbell hang power cleans (Health: 20b / Athletic: 30lb* / Performance: 45lb)

8 dumbbell push press (same)

8 round trips of 20' forward, 20' backward running

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

Scaling Guide: 6 - 10 min, about 1:30 per round. Scale Up: 53/35lb KB or 50/35lb DB

Compare to: August 4, 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’ or Hypertrophy: 10 toes to bar, 10 burpees, 5 minutes OR 3 sets of 12 single arm bench press in a superset with 12 glute bridges


Josh
Josh
December 10, 2017 7:00 PM

Monday 171211

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Tony G., working on his snatches!

Context: Competition – Do as many rounds as possible at the highest level, then scale down if needed.

Skill Practice Warm Up: Spend 6 minutes working up to a challenging (70-80%) back squat.

Strength: 7 x 1 Front Squat or front box squat 10 of 13 (7 sets of 1 rep at 90-100% of max front squat – 70-80% if you are box squatting, same weight with each set)

Super Set: 7 x 3 strict handstand push up for depth (or progression)

Metabolic Conditioning: “Open 16.3”

7-minute AMRAP (as many rounds as possible)

10 Power Snatches (Health: 35lb / Athletic: 55lb* / Performance: 75lb)

3 Bar Muscle-ups* (Health: 5 Jumping Chest-to-bar Pull-up, Athletic: 5 toes to bar or chest to bar pull-ups)

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

Scaling Guide: 3-8 rounds, about 1:30 per round

Compare to: February 21, 2017 – Open 16.3

Coaching Tips: Snatches: Using a slightly closer grip will save the grip strength on this one as well as keep people from bending over as far (which will add up over time).  Make sure to use a good hip ‘pop; to get the bar overhead and try not to do too much pressing out.   That press out could be costly for the muscle ups in later rounds.

Go for big sets here unless you really need a long rest between sets of bar muscle ups. If you can’t walk straight from a set of snatches and go right into your first bar muscle up, you may need to break up the snatches up more.  Consider dropping at 5 snatches, getting chalk, then doing 5 snatches and hitting the bar MUPs right away.  Another way may be 4, 3, 3, then right into the MUPs.

Focus on efficiency for most of the reps.  Being sloppy early on will cost dearly in the later rounds.  That said, on the last reps/round, don’t be afraid to ‘win ugly’ and just get it done.

Bar Muscle-ups: The key is to use the hips and hollow position to get way over the bar and avoid pressing out at the top.  This is more of a ‘glide inspired’ version that is CrossFit legal as long as you keep the HEELS below the plane of the bar.  Make sure the judges know that if the toes break the plane the athlete is still good.  Bending the knees slightly will help keep the feet low and prevent no reps.

‘Chicken wings’ should really be avoided here. They are extremely dangerous for your shoulders (especially under fatigue) and can tear some very important structures.  Ones that will need surgery to be fixed.  If an athlete is doing chicken wings, it is most likely because they aren’t getting their hips high enough before the transition, and they aren’t using a good rigid hollow body to let the weight of their legs push their head and shoulders over the bar.

Optional ‘Cash Out’ or Hypertrophy: 10 wall ball, 30 double unders, 4 minutes, OR 3 sets of 12 DB bent over row in a superset with 12 DB step ups


Josh
Josh
December 8, 2017 7:00 PM

Saturday 171209 - Sanctify In-House Competition

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Will there be rowing in our In-House Comp? Come and find out!

Context: Competition – obviously:)

Notes: There won't be any "regular" classes this Saturday. The in-house comp will start at 9 AM but the gym will be open at 8:00 so you can come early, warm-up, stretch out, etc.

You'll get all the details and information you need when you get here. Remember, this is gonna be a fun opportunity to "test" yourself a bit and see what you can do, all in the friendly confines of Sanctify with people that you know.

Oh, and even if you didn't sign up to participate, we're going to be hanging out afterward for a classic Sanctify potluck, so bring a dish/food/drink to share and we'll have a good ol' time afterward! The competition should wrap up around mid-day or early afternoon.

Don't miss out!


Josh
Josh
December 7, 2017 7:00 PM

Friday 171208

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Dr. Laura, Kari, and Alicia going to town with some rowing.

Context: Competition  - Having a strategy for getting your best score.

Strength: 3x4 and 3x3 Front Squat or front box squat 9 of 13 (3 sets of 4 reps and then 3 sets of 3 reps at 80-90% of max front squat – 60-70% if you are box squatting, same weight with each set)

Super Set: 6 x 5 strict handstand push up for depth (or progression)

Metabolic Conditioning: “CrossFit Games Open 17.3“

For REPS

Prior to 8 mins, do:

3 rounds of:

6 Chest-to-bar Pull-ups (Health: jumping chest to bar)

6 Squat Snatches (Health: 35lb, Athletic*: 65lb, Performance: 95lb)

-- then --

3 rounds of:

7 Chest-to-bar Pull-ups

5 Squat Snatches, 45/95/135

Prior to 12: 8/4 at 55/135/185, Prior to 16: 9/3 at 65/155/225

Prior to 20: 10/2 at 165/245, Prior to 24: 11/1 at 185/265

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

Scaling Guide: 43-150 reps

Compare to: BTWB

Coaching Tips: Long write up! Click HERE, Video: https://youtu.be/kZutkaCuPLY TL;DR: Get through the first rounds as fast as possible, then take your time with the heavier loads. Small sets of chest-to-bar will still get you a ways in even if you struggle with them.

Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 40 double unders, 4 min, OR 3 sets of 12 single arm ring rows, in a super set with 15 glute bridges


Josh
Josh
December 6, 2017 7:00 PM

Thursday 171207

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Craig H. is one of our regulars in the evening and an all-around good dude. Great having you in the gym, Craig!

Context: Practice  - Using the rest interval to make smart adjustments to scaling.

Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 'ring outs' with a 2-3 sec pause (think of an 'ab wheel' on the rings).

Metabolic Conditioning: “Rocky Bulldog”

For time. 5 rounds

6 high box jumps (Health: 20” / Athletic*: 24” / Performance: 30”)

8 back squats (Health: 55 / Athletic*: 85lb / Performance: 135lb)

10 lateral burpees over bar

250m run OR 50 single unders + 5 reps of 20' out and back shuttle no line touch OR 750m airbike

1-minute rest

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

Scaling Guide: 17 - 24 minutes, about 4 min per round including the rest. Scale Up: 30/36in box, 105/155lb bar.

Compare to: NEW WORKOUT!

Coaching Tips: Because of the rest, consider doing the first round or two with a more challenging progression on the box jumps and barbell. Try to do the back squats unbroken, and a high-bar, upright torso is going to be best for most folks. Really go hard on the burpees and the run because of the rest!

Optional ‘Cash Out’ or Hypertrophy: none


Josh
Josh
December 5, 2017 7:00 PM

Wednesday 171206

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Nadia R, one of our longest tenured members at nearly 6 years! You're a staple, Nadia. We so appreciate you!

Context: Practice - Adjusting the grip width on snatches and overhead squats according to flexibility and workout demands.

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) overhead squat for 3 reps, or perform 4 reps on the minute for 6 minutes at 50-60%

Strength: 2-2-2-2-2-2-2 squat snatch or power snatch (7 sets of 2 reps, increase weight with each set to max)

Metabolic Conditioning: “Sickle and Hammer“

7-minute AMRAP (As many rounds as possible)
8 hang power snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 45lbs)
16 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/10ft, Health: 10lb/8ft)

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

Scaling Guide: 3-7 rounds, about 1.5 min per round. Scale Up: 135/85lb bar

Compare to: October 9, 2016

Coaching Tips: The first round of hang power snatches should be unbroken for just about everybody. Hook grip will be key here. Some people will benefit from doing a more narrow grip because it will tax the hands less. Be sure to throw the wall balls from the bottom of the ball and not the sides. Holding it on the sides requires more energy, means that the ball is farther from the target, and you can’t ‘flip’ your wrists to get it even higher with less energy.

Optional ‘Cash Out’ or Hypertrophy: 10 kipping pull-ups, 30 cal row, 4 rounds, OR 3 sets of 8-10 narrow grip chin-ups in a superset with 15 hip extensions


Josh
Josh
December 4, 2017 7:00 PM

Tuesday 171205

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Mandy W. always brings a smile to the gym with her. Don't ever lose that, Mandy!

Context: Practice – What is ‘legit’ form on shoulder presses and knees to elbows (and that only ‘legit’ form counts).

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) shoulder press for one rep, or perform 5 reps on the minute for 5 minutes at 50-60%.

 

Metabolic Conditioning: “Canteen Medals”

In 18 minutes

900/1000*/1100m row

Then max rounds in the remaining time:

10 power cleans (Health: 45lb / Athletic: 65lb* / Performance: 115lb)

5 shoulder press (same)

10 knees to elbow* (Health: 20 sit-ups)

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

Scaling Guide: 6 - 11 rounds, about 4 minutes for the row, then 1:45 per round after. Scale Up: 85/135

Compare to: NEW WORKOUT!

Coaching Tips: Pace for a fast score on the row, but save some energy for the first set of power cleans. Try to do the first round of barbell movements unbroken. Make sure the knees touch the elbows or forearms. Break these up to save the grip for later rounds and so you can go faster on the other movements. Be careful to keep the back flat on the power cleans for the entire workout!

Optional ‘Cash Out’ or Hypertrophy: none


Josh
Josh
December 3, 2017 7:00 PM

Monday 171204

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Arun and Chris H getting through some snatches.

Context: Competition – Go for the fastest time on the metcon and remember to log it!

Strength: 5 x 3 Front Squat or front box squat 8 of 13 (5 sets of 3 reps at 80-90% of max front squat – 60-70% if you are box squatting, same weight with each set)

Super Set: 5 x 5 strict handstand push up for depth (or progression)

Metabolic Conditioning: “Fast Burn"

For time

500m Row*

150 Double Unders* (Health: 150 single unders)

50 Burpees*

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

Scaling Guide: 7 – 12 minutes. Scale Up: DUs must be in unbroken sets of 30.

Compare to: NEW WORKOUT! CrossFit Classic

Coaching Tips: Row at a decent pace (80-90%), but really avoid selling out (going as hard as you can). 10 seconds faster on the row can be crushing, and you'll easily make that up on the double unders and the burpees. Go for big sets on the double unders. If you trip up, just reset and go again if you aren't too winded. Remember that faster jumps and rope turns actually uses less energy (if you also shorten you jump height). Think of the burpees as 5 sets of 10 and pace out the first few sets, then go for broke on the last set.

Optional ‘Cash Out’ or Hypertrophy: 50m farmer carry, 15 wall ball, 5 minutes, OR 3 sets of 12-15 neutral grip chin-ups on rings, in a superset with 15 glute ham raises


Josh
Josh
December 1, 2017 7:00 PM

Saturday 171202

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Brandi, ready.

Context: Competition - Using teamwork to get a good score

Strength: 5-5-5-5-5 bench or floor press (5 sets of 5 reps, increase weight with each set to max)

Super Set: 5-5-5-5-5 single leg deadlift with two dumbbells

Metabolic Conditioning: “The Conga Trio”

For time – 5 rounds
Teams of 3, conga line style (move through single file, don't move on until your teammate finishes the movement ahead of you)
5 'heavy' deadlift (Health: 85lb / Athletic: 175lb* / Performance: 275lb)
30 Double Unders
20 sit-ups
15 wall ball (Health: 10lb / 8ft, Athletic: 14lb / 9ft*, Performance: 20lb /10ft)

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

Scaling Guide: 10 - 15 minutes, about 3 minutes per round.

INDY VERSION: 5 rounds for time, 1 min rest between rounds

Compare to: October 29, 2016

Coaching Tips: Put who you think will be the fastest into the lineup first. The first round will probably have teammates 2 & 3 waiting a bit so don't worry about rushing to finish.  As the rounds go on, the first two people will get a bit more of a lead and there will be less 'waiting'.  If you are behind someone, slow your pace down so you don't finish hard and get stuck standing around. Communication is key so everyone knows how to pace.

Optional ‘Cash Out’ or Hypertrophy: 15 push ups, 200m run, 5 rounds, OR 3 sets of 12-15 ring dips in a superset with 15-20 hip extensions (or good mornings)

Josh
Josh
November 30, 2017 7:00 PM

Friday 171201

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Chad is getting pretty comfortable on his hands!

Context: Practice – choosing the right number of sets and reps when doing 1 minute intervals

Skill Practice Warm Up: Spend 8 minutes working on kipping drills, focused on kipping pull ups, chest to bars, and/or bar muscle ups.

Metabolic Conditioning: “Love the Way You Lie"

For REPS – 4 rounds
1 min ring rows
1 min hang power snatch (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
2 min row for calories
1 min rest

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

Scaling Guide: 150 – 250 reps, about 50 reps per round. Scale Up: 135/85lb bar

Compare to: January 22, 2017

Coaching Tips: You can start on the ring rows OR the rowing each round. If you start on the row, your rest will be after the hang power snatches.  Keep the ring rows strict.  'Rx' is feet on a box so you are parallel to the floor at the top of the pull with fingertips touching rib cage. Pace the ring rows and snatches so that you don't hit muscle fatigue too early (in the first round)! If finishing with the row, push it hard because of the rest.

Optional ‘Cash Out’ or Hypertrophy: 10 db snatch, 10 burpees, 4 min OR 3 sets of 12 db shoulder press in a super set with 12 db step ups (per leg)

Josh
Josh
November 29, 2017 7:00 PM

Thursday 171130

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Speaking of people back with us after a hiatus, Todd Ledden is another of them and the 5AM group couldn't be happier. So good to have you back Ledden!

Context: Practice - Using your abs (on everything)

Skill Practice Warm Up: Perform 3 sets of L-sit 10-30s long each, use paralettes, boxes or rings.

Strength: 6 x 2 Front Squat or front box squat 6 of 13 (7 sets of 1 rep at 80-90% of max front squat – 60-70% if you are box squatting, same weight with each set)

Super Set: 6 x 4 strict handstand push up for depth (or progression)

Metabolic Conditioning: “Comrade Detective”

8 minute AMRAP (as many rounds as possible)
10 goblet squats (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
15 American kettlebell swings (same)
5 round trip 20' lateral shuffle with line touch

Scaling Guide: 3 - 6 rounds, about 2 min per round. Scale Up: 16 KB snatches (same weight, one hand, switch as desired)

Compare to: NEW WORKOUT!

Coaching Tips: Keep the KB close to the chest on the goblet squats and remember to maintain an upright torso. Keep the hips 'snappy' on the kb swings. Bent arms are fine here if you wish (two hand kb snatch style), just make sure to finish the rep at the top. Push the pace on the lateral shuffles to keep the intensity up.

Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 15 wall ball, 4 rounds, OR 3 sets of 12-15 strict toes to bar in a super set with 15 glute bridges

Josh
Josh
November 28, 2017 7:00 PM

Wednesday 171129

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Kerry K, this lady is super consistent in showing up and steadily gets stronger and fitter as a result. Good on you Kerry!

Context: Competition - Hero workout! Go hard and get your best score

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) squat snatch or power snatch plus OHS. Or perform 3 squat snatches on the minute for 6 minutes (at 50-60%)

Metabolic Conditioning: “Del

For time
25 Burpees
400m Run w/medicine ball (Health: 10lb, Athletic*: 14lb, Performance: 20lb) OR 5 wall ball, 20' medball shuttle run x2 round trips, 5 rounds
25 Pull-Up w/weighted w/medicine ball (same)
400m Run with medicine ball (same)
25 Kipping Handstand Push-Ups
400m Run with medicine ball (same)
25 Chest to Bar Pull-Up
400m Run with medicine ball (same)
25 Burpees

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

Scaling Guide: 19 - 28 minutes

Compare to: BTWB

Coaching Tips: Get through the burpees fast, but pace the medball runs (they will take more out of you than you realize). For the weighted pull ups, you'll have to hold the ball between your legs. Make sure you practice your kipping handstand push-ups before the workout starts so you have your timing down. The second round of pull ups are just chest to bar (not weighted chest to bar). Sell out on the last run and burpees!

Optional ‘Cash Out’ or Hypertrophy: none

Josh
Josh
November 27, 2017 7:00 PM

Tuesday 171128

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Jess Elliott cranking through some DB snatches recently.

Context: Mental Toughness – Try to do a lot of unbroken sets

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

Super Set: 7 x 3 weighted strict ring dip or progression

Metabolic Conditioning: “CrossFit Open 13.2”

10 min AMRAP (as many rounds as possible)
5 Shoulder-to-Overheads (Health: 55lb, Athletic*: 75lb, Performance: 115lb)
10 Deadlifts (same)
15 Box Jumps or step ups -both ‘Rx’- (Health: 12 in, Athletic*: 20 in, Performance: 24 in)

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

Scaling Guide: 5-11 rounds, about 1:15 per round.

Compare to: Open 13.2 (last done May, 24, 2017)

Coaching Tips: Use push jerks from the beginning to save your shoulders for the later rounds. Go right from the shoulder-to-overhead directly into the deadlifts, then rest in the middle of the deadlifts if needed. Watch the low back on the deadlifts, and be sure to keep the bar close to the shins. Letting it ‘drift’ out will blow your back up faster. Pace out the box jumps so you can right into the s2o each round. Keep the eyes up, and don’t get in the habit of starting down at the box.

Optional ‘Cash Out’ or Hypertrophy: 9 DB thrusters, 30 double unders, 4 minutes, OR 3 sets of 10-12 single arm ring rows (each arm) in a super set with 10-15 glute ham raises

Josh
Josh
November 26, 2017 7:00 PM

Monday 171127

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Mike Bassetti is back after a short hiatus and we're glad to have him!

Context: Practice - Make every rep count. If the form is sketchy, or you didn’t complete the rep, don’t count it.

Strength: 7 x 1 Front Squat or front box squat 6 of 13 (7 sets of 1 rep at 80-90% of max front squat – 60-70% if you are box squatting, same weight with each set)

Super Set: 7 x 3 strict handstand push up for depth (or progression)

Metabolic Conditioning: “Baby 17.2“

9 minute AMRAP (as many rounds as possible)
40' front rack dumbbell lunge -one in each hand- (Health: 15lb / Athletic*: 30lb / Performance: 45lb)
8 toes-to-bar OR 4 bar muscle ups (Health: 12 hanging knee raises)
8 dumbbell hang power cleans (same)
*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 - 7 rounds. Scale Up: 35/50lb DB and only bar muscle ups

Compare to: NEW WORKOUT!

Coaching Tips: This one will feel a lot like Open 17.2, but the lunges will play a larger role. Pace these out and go fast on the toes to bar and hang cleans. If grip is a factor, plan on breaking them up into smaller sets with lots of rest. Remember that toes to bar means that any part of the shoe can touch the bar (including laces)!

Optional ‘Cash Out’ or Hypertrophy: 4 min max row/airdyne OR  3 sets of 12 banded hamstring curls superset with 8-12 single arm db bench press