C2 celebrated our one year anniversary in May. We are celebrating with an anniversary pool party hosted by Larry. Mark your calendars for 6/22 at 1 pm. We will have an anniversary WOD at the gym and then enjoy the afternoon at the pool.
Today’s buy in will consist of a 5 rep max deadlift. Like I mentioned on Monday, we will continue the next 3 weeks with 5 rep maxes. If you aren’t sure what your previous 5 rep max is… then it should be around 85%-87% of your 1 rep max. So if your 1 rep max is 300lbs, then you “should” be able to hit about 255lbs. So… within 3-4 sets you should get close to 255 for 5. If you can’t hit it… don’t worry about. You can try for a few more pounds next week.
For the workout we are going to perform a “diane”- like workout. Don’t worry, we won’t see Diane soon. If you are familiar with Diane, the volume AND load is exactly the same as today’s workout. The only difference is the workout design. This workout will consist of 5 rounds of 9 deadlifts and 9 handstand push-ups.
Simple enough right? Here’s a chance for you to work on that favorite movement… the handstand push-up.
Today’s buy in we are returning to our lifting schedule. For the next few weeks we are going to play with some 5 rep maxes, then finish the 3 week cycle with some single set 20 reps… then we’ll find another creative way to retest your 1 rep max.
For the workout we are going to perform probably the most recognizable, feared, and downright dirtiest benchmark workout. Fran. This workout consists of only two movements, at 45 reps of each. Start with 21 thrusters, then perform 21 pull-ups…. 15, 15… 9, 9. This workout is a true test of your metabolic conditioning. One part weightlifting, one part gymnastic/calisthenic, this workout favors and punishes all equally. As you push your body to the extremes of range of motion with a barbell and bodyweight, you’ll notice your body consuming massive amounts of energy in a very short time. This is intensity. This is what makes us fit.
We last performed this workout on February 11, 2013.
Watch this video on the history of Fran:
Looking for that edge? There is more than one way to skin a cat… watch these videos on the “Butterfly” Kip.
Whitt and Rylee showing off their skills after a CrossFit Kids teen class.
Kettlebell Swings 53/35
For today’s buy in we are going to practice handstands. Use this time to work on free standing handstands, handstand holds against the wall, or handstand walks.
For the workout we are going to perform a 3 round triplet. Start with 21 thrusters, then 21 kettlebell swings. Continue to 15 and 15, 9 and 9. Simple enough, right? The beauty of this workout is in the simple pushing/pulling contrasts in both movements. Both movements will require you to move a weight through a long range of motion. You may find that after the first round your heart rate shoots through the roof as if you were sprinting 800M. Usually when this happens you may want to dump the weight, grab some chalk and stare at your bar for a few minutes. If this happens to you… try to stay calm. Make a hasty plan. Tell yourself to get back on the bar in 3, 2, 1… Take a few deep breaths, and go. Stay in the vicinity of your bar or bell. Don’t walk around. Chances are you probably don’t need as much chalk as you think.
Today we are going to practice our clean technique. We will use this time to focus on full squat cleans.
Today’s workout will be similar to last fridays WOD, except this time we are focusing on squat cleans and adding in ring dips. Choose any weight you feel comfortable with for the squat cleans. If you think you can hit 225, 185… etc then go ahead and scale up. The goal for today’s WOD is for focused, technical movement. The reps are kept low so you can take your time on each rep.
The power box jumps are added so that you can focus on an EXPLOSIVE hip drive. The goal of this movement is to land in a “power” position, which is above parallel. The explosive “power” box jump will contrast well with the squat clean which requires you to retreat under the bar. Focus on EACH rep.
Ring dips were added because we can easily mix them in. Shoulder stability and tricep strength have great carry-over in almost everything we do. Add weight if possible. Kip if you HAVE to… but try to make them strict.
For today’s buy in we are going to practice the push jerk. We’ll give you time work to a good working load for the workout, and to go a bit heavier if necessary.
For the workout we are going to perform a 10 minute couplet. This workout consists of push-jerks and double unders. The standard for the “push-jerk” is shoulder to anyway overhead. That means you can push press, push jerk, or split jerk the weight. This workout is simple, short and tough. I would expect the double unders to be a break from the push jerks.
If you cannot perform double unders – scale with parallette jump overs OR double the amount of single jump rope skips.
For today’s buy in we are going to perform some abdominal work with L-Sit Holds and Plank Holds. Start with a plank hold for 1 minute. On the next minute, person an L-Sit hold on the rings or the parallettes. It doesn’t matter if you cannot hold for the entire time. Try to maintain a hold as long as possible. Continue this for a total of 7 minutes.
For the workout we are going to perform a 3 round triplet. This workout starts with a movement we don’t perform very often, the medicine ball clean. The medicine ball clean is much like the barbell squat clean, in that it will require you to pick up the medicine ball from the floor to the front rack position in the bottom of a squat. After the medicine ball cleans we will perform situps and burpees.
The difference between the medicine ball clean and the barbell clean:
To be honest, in our early days we didn’t program the medicine ball clean in our early days because we didn’t have enough 14lb medicine balls. What we discovered was that it was just as easy to teach new comers how to perform the hang power clean with a PVC pipe or a light barbell. The added benefit of teaching the hang power clean to beginners was that it had massive carry over to the other olympic lifts to include high drive, shoulder shrug, and landing position of the feet.
What does the medicine ball teach us? The medicine ball clean is similar to the barbell clean and has it’s advantages to teaching new comers. The med ball clean requires an explosive hip drive, shrug and “pull” under to successfully catch the ball. Unlike the barbell clean, there is no real transition period between the 1st and 2nd pull. In other words… it is a good movement to understand the jump, shrug and drop under, but doesn’t address the 1st and 2nd pull transition.
This really isn’t a problem because – 1. The weight used in the medicine ball clean is light. 2. It is functional. Most everyday objects will function more like a med ball clean, than a barbell clean. 3. At high reps, the med ball clean provides a potent metabolic challenge.
Today is a testing day. It surprisingly looks like a WOD as well. Funny how things work out…
There will be 6 total scores today. There will be a running clock so please mark down the times you complete each event.
The first score will be your 800M run. Run this as fast as you can. Once you complete the run you have 4 minutes to complete a 1 Rep Max Power Clean. You can already have a barbell set up with weights that you wish to add near the barbell. On your last rep, it may be smart to load the barbell to a rack for the back squats.
Once you complete the power clean you can rest for 1 minute. Then immediately run a 400M. You now have 4:00 minutes to complete a back squat. It might be wise to just use the load you used for the power clean to start your first set. Once you have completed your last back squat, let the barbell drop on the floor.
Mark the time and load and rest for 1 minute.
Run 200 meters, then 4:00 min to complete your dead lifts. It might be wise to use the load for your backsquat as a starting point for the deadlift. However, if your backsquat is close to your deadlift… drop some weight.
No strength on the buy in? Expect some 1 rep maxes coming up soon.
For the workout we are going to perform a classic CrossFit benchmark WOD named “Mary”. “Mary” has always been coupled with “Cindy” on the CrossFit.com mainsite, as an alternative option. I have always felt that “Mary” was designed to create a similar stimulus yet with more challenging movements. Since most people have historically had trouble with pistol’s and handstand push-ups, Cindy has always been the go-to for most people.
This workout is performed by completing as many rounds as possible of the triplet of handstand push-ups, pistols and pull-ups.
How to perform a pistol:
Remember that a pistol is a one legged squat. Like ANY squat, we always initiate the movement by engaging our posterior chain. In other words, stick that butt back first! Once you engage your hamstrings and glutes, you can slowly start your descent into the bottom. stay controlled and try to keep your knee in line with your foot. As soon as you hit the bottom, stay in your heel and drive up.
How to scale a pistol:
For some, flexibility can be an issue. If this is the case, try placing a 2.5 or 5lb under your heel. Sometimes this can help reach the bottom position of the squat without tipping over.
For some, staying balanced and “engaged” can be an issue. If this is the case, try placing a small weight in your hand. By holding a small weight in your hand, it will “engage” the posterior chain. Surprisingly enough, the “counterweight” tells your body to send that butt back.
If strength is an issue, try squatting to a low box and keeping your heel down and standing back up.
If none of those other options work… try using a ring to assist in helping you down AND up.