Workout of the Day

We will have a slightly modified schedule on Monday January 21st. The following classes will be canceled:

At 28th Street:

  • 5:30 AM bWOD
  • 8:00 PM bWOD

At 67th Street:

  • 6:00 AM bWOD
  • 6:00 AM eWOD
  • 8:15 PM eWOD
  • 8:30 PM bWOD

Zen Planner will reflect this updated schedule. We will resume our normal class schedule on Tuesday January 22nd.

Upcoming Events and News:

Beyond the WhiteboardBeginner ‎/ Experienced
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Some of our favorite reads this week:
The Deadlift (CrossFit Journal)
Greg Glassman Opens Up About New CrossFit Website
Is Sunscreen the New Margarine?
7 Tips for Anyone Who Wants to Start Working Out but Doesn’t Know Where to Begin

Thursday/Friday 190117-18 - Beginner/All Levels

Thursday 1/17
Strength
Deadlift 5×5, across (70-75% of 1 RM)

Conditioning
8 minute AMRAP:
8 Calorie Row
8/6 Burpees Over Erg

Challenge: Can you finish 8 Rounds? You do not need to reset rower between rounds.

Friday 1/18
Strength
A1. Half Kneeling Single Arm Dumbbell Press 3×10/side, building
A2. Tempo Single Arm Ring Row (31X1) 3×10/side

Conditioning
5 rounds for time:
6 Hang Clean and Jerk (95/65)
30 Double Unders

Time Cap: 7 minutes

Click here for a preview of Saturday’s Beginner classes:

Thursday/Friday 190117-18 - Experienced/All Levels

Thursday 1/17
Strength
Deadlift 5×5, across (70-75% of 1 RM)

Conditioning
8 minute AMRAP:
8 Calorie Row
8/6 Burpees Over Erg

Challenge: Can you finish 8 Rounds? You do not need to reset rower between rounds.

Friday 1/18
Strength
A1. Half Kneeling Single Arm Dumbbell Press 3×10/side, building
A2. Tempo Single Arm Ring Row (31X1) 3×10/side

Conditioning
5 rounds for time:
6 Hang Clean and Jerk (135/95)
30 Double Unders

Time Cap: 7 minutes

Click here for a preview of Saturday’s Experienced classes:

Wednesday-Friday 190116-18 - Competition

Wednesday 1/16
Barbell Club (Remember to reserve your spot in this class and check in with Coach!)

Thursday 1/17
Rest Day

Friday 1/18
Strength
A1. Half Kneeling Single Arm Dumbbell Press 3×10/side, building
A2. Tempo Single Arm Ring Row (31X1) 3×10/side

Conditioning
5 rounds for time:
6 Hang Clean and Jerks (135/95)
30 Double Unders

Time Cap: 7 minutes

Click here for a preview of Saturday’s Competition classes:

Specialty 1/13-20/19

Endurance
Sunday 1/13
“All I Need”
6 rounds, complete one round every 5 minutes:
45 seconds of Toe Taps to a Medball (goal = 85-100)
14 Med Ball Cleans (20/14)
7 Burpees over Med Ball

Wednesday 1/16
“Weep Holes”
35 minute alternating EMOM:
Minute 1 – 8 Double Dumbbell Front Rack Front Squat (50/35)
Minute 2 – 45 second AMRAP Bicep Curls, Alternate Arms as needed
Minute 3 – 10 TBM Push Ups (Push Up + Left Shoulder Tap + Right Shoulder Tap = 1 rep)
Minute 4 – 12 Double Kettlebell Russian Swings (2×24/2×16, Rx+ 2×32/2×24)
Minute 5 – 45 second Hollow Hold (Scaled: Tuck Hollow Hold)

Functional Strength
Sunday 1/13
Testing Day: Odd Object Grace

Gymnastics
Handstands (Week 2 of 4)

OlyWOD
Sunday 1/13
Tall Snatch
3×3

Snatch Above Knee
3×3

Snatch Below Knee
3×3

Snatch
3×3

Wednesday 1/16
Tall Clean
3×3

Clean Above the Knee
3×3

Clean Below the Knee
3×3

Clean
3×3

Sunday 1/20
Jerk with 5 second pause in split
10×1

Jerk Dip
5×3

Barbell Programming 1/13 through 1/17

Cycle 29 Week 2:

We want to build upon the training last week so aim to add a few sets to the weights you lifted before adding weight. There should be no failures or technical mistakes as we are supposed to be drilling technique in. If you are making mistakes it is too heavy or you are not focused.

The purpose of Good Mornings and Romanian Deadlifts is to improve flexibility, you do not need much weight to receive the benefits of the exercise if done correctly. Forget about degree of flexion and focus on stretch through the hamstrings only.

Continue to be attentive to recovery methods. Foam rolling, stretching (before and after each practice and on rest days), massage, epsom salt baths, and so on are very important. (more…)