WODs 6.11.18 - 6.15.18 - Comradery

Comradery is the spirit of friendship and community in a group, like the comradery of soldiers at war who support each other despite the difficulty of their circumstances. 

We are a band of brothers and sisters who come together every day to make ourselves better.

A comrade can be a friend a loved one or in the gym a fellow classmate. Someone who comes to mind when you say , "We're in this together." Comradery is a feeling of trust, a bond created by a shared goal or experience.  Everyone is going through the same struggle in these tough workouts. It's hot, you're sweating like crazy, your muscles are sore, you don't know if you will make through the workout.... but then you do! Having a group of people that support you and will not let you give up on yourself, is a special thing. It's a unique element to Crossfit that you won't find in a typical gym. 

We are all in this together!! 

Look Better Naked shirts are coming soon. 

Monday - Team championship event #3

Line Drills

1 Minute Row
1 Minute Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Pigeon Pose – 1 Minute Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Team Championship event 3. Split reps any way with a partner. Teams will need a judge.

18 minute time cap. Score is total reps.

10 Pull ups

20 WB 20/14

30 Deadlift 135/95

15 Pull ups

25 WB 

25 Deadlift 185/135

20 Pull Ups

30 WB

20 Deadlift 225/165

25 Pull Ups

35 WB

15 Deadlift 275/185

30 Pull Ups

40 WB

10 Deadlift 315/205

35 Pull ups

45 WB

5 Deadlift 355/225

40 Pull ups

50 WB

1 Deadlift 425/255

Enter Score - See Scores

Tuesday

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Couch Stretch – 1 Minute Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 1 Minute Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Band-Aid”

5 Rounds:
40 Banded Good Mornings or light bar
30 AbMat Sit-Ups
200 Meter Empty Prowler Push or Moderate heavy carry 

With quite a bit of volume on banded good mornings, athletes should choose a light resistance band that they could complete all 40 repetitions each round without stopping. Finding a balance here between control and speed, with control being more of the priority. If unable to use prowlers, complete a light weighted run of some kind. 

Beginner - 3 rounds

Wednesday 

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Toe Walk
Heel Walk

Active Warmup

:20 Seconds Jumping Jacks
:40 Seconds Push-up to Down Dog

:20 Seconds Quick Single Unders
:40 Seconds Toe Touch + Air Squat

:20 Seconds High Single Unders
:40 Seconds Active Spidermans

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Schlitz”

4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders

“Schlitz” is a Benchmark workout that includes a mile of running and a pair of high skilled movements. Although on the more technical side, the repetition numbers per round is low enough where athletes should not get stuck on the rings or the rope. Within the workout, choosing a rep number or substitutions that allow athletes to complete the muscle-ups and double unders completed in two sets max will help them achieve the correct stimulus. If unable to run, complete one of the following:

40/28 Calorie Schwinn
28/20 Calorie Assault Bike
28/20 Calorie Row

Intermediate

4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups or 8 Pull Ups and 8 Ring Dips
40 Double Unders

Beginner

4 Rounds For Time:
200 Meter Run
8 Ring Rows
40 Single Unders

Thursday

Warm up

:40 Seconds

Push-up to Down Dog

:20 Seconds

Romaninan Deadlifts
Deadlifts

:40 Seconds

Active Spidermans

:20 Seconds

Hang Power Cleans
Front Squats

:40 Seconds

Active Samson

:20 Seconds

Strict Press
Push Press

Child’s Pose on Box – 1 Minute

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :30 Seconds

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch out the calves.

“Baker’s Dozen”

Teams of 3, For Time (30 Minute Cap):
90/60 Calorie Schwinn Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
90/60 Calorie Schwinn Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
90/60 Calorie Schwinn Bike

The weight on the barbell in this beefy chipper workout decreases from round 1 to round 2. The weight in the first round should be something that athletes could power clean and push jerk for at least 15+ repetitions unbroken when fresh. Athletes should be able to complete at least 20+ repetitions unbroken of the lifts with the weight in the second round. Teams will have one bar and switch weights, but if different teammates are using different weights, it is ok to have multiple bars on the floor. If unable to Schwinn Bike, complete one of the following:

60/40 Calorie Assault Bike
60/40 Calorie Row
Each Teammate Completes 3 x 100 Meter Sprint (One Athlete Working)

Intermediate 

Teams of 3, For Time (30 Minute Cap):
90/60 Calorie Schwinn Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
90/60 Calorie Schwinn Bike
60 Box Jump Overs (24/20)
60 Power Cleans (115/75)
60 Toes to Bar
60 Push Jerks (115/75)
60 Box Jump Overs (24/20)
90/60 Calorie Schwinn Bike

Beginner

Teams of 3, For Time (30 Minute Cap):
40/30 Calorie Schwinn Bike
40 Box Step Overs (20)
40 Power Cleans (75/45)
60 Sit ups
40 Push Jerks (75/45)
40 Box Step Overs (20)
40/30 Calorie Schwinn Bike
40 Box Step Overs (20)
40 Power Cleans (65/35)
60 Sit Ups
40 Push Jerks (65/35)
40 Box Step Overs (20)
40/30 Calorie Schwinn Bike

Friday 

Warm up

:45 Seconds

Easy Row
Active Spidermans

:30 Seconds

Medium Row
Active Samson

:15 Seconds

Faster Row
Push-up to Down Dog

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Kettlebell Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Childs Pose on Kettlebell – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Front Squat

Build to Heavy Set of 3

“Crow’s Nest”

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

Front Squats make an appearance in the strength piece today as well as our 5-minute intervals. After building to a heavy set of three, athletes will choose a weight for the first interval that they could complete 25+ repetitions unbroken when fresh. This goes for the kettlebell on both AMRAPs as well. The front squat weight for the second interval should be a weight that they could complete 30+ repetitions unbroken when fresh. To get the right stimulus, these should be weights that athletes only have to take 1 break maximum on the sets of 15 and 12. If short on equipment, stagger athletes on opposite 5-minute intervals. Both AMRAPs are scored separately as rounds + reps.

Intermediate

AMRAP 5:
15-12-9
Kettlebell Swing (50/35)
Front Squat (115/75)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Row

Beginner 

AMRAP 5:
15-12-9
Kettlebell Swing (35/18)
Front Squat (65/45)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (35/18)
Front Squat (55/35)
Calorie Row

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