10/19/17- Deadlifts, Cleans and Burpees EMOM

10/19/17- Thursday

L3 & L2 WOD:

L3 RX: 225/185 Deadlift, 185/135 Cleans
L2 RX: 185/125 Deadlift, 135/95 Cleans

For Time 
(3 Burpees E.M.O.M)
50 Deadlifts
50 Cleans

*12:00 Time Cap
*WOD begins w/ 3 Burpees
*1 Barbell per person (deload with clock running when switching movements)
*No Sumo Deadlifts 
*Score= Time to Complete
*If DNF under timecap, score= reps completed in 12:00.

*****

L1 WOD:

For Time:
(3 Burpees E.M.O.M)
30 KB SDHP
35 KBS
40 Air Squats

*12:00 Time Cap
*WOD begins w/ 3 Burpees
*Score= Time to Complete
*If DNF under timecap, score= reps completed in 12:00.

*****

Don’t forget to come check out The Industrious Weightlifting Meet on Saurday! Lauren, Allie and Laura start lifting at 8AM, Kenzie starts at 10AM, and Michael & Joersz start at 12Noon. Hope you can make it down to cheer on your fellow LWCF Athletes!

The meet will be held at CrossFit Industrious (21609 Highway 99, Ste C. Lynnwood, Washington) and is a sanctioned Olympic Weightlifting Meet and a qualifier for USAW Nationals. Clean & Jerks and Snatches all day. 

10/18/17- AMRAP 18 Partner WOD

10/18/17- Wednesday

(All Levels)

“Partner WOD Wednesday!”

AMRAP 18
200 Double Unders
40 Situps
30 Pullups
20 Toes to Bar
10 Partner Pushups**

*Teams of 2
*1 work/1 rest
*Alternate at will
**Both partners complete at same time

*****

SKILL- 4 Rounds :30 Handstand Hold, :30 Rest, :30 to complete 20 Mtn Climber w/ 1-leg plank for remaining time

*****

What are you doing this Saturday 10/21? Anything cool? Well if you don’t have plans we have something for you to check out…

This Saturday we have 6 (yes, 6!) LWCF athletes competing in the Industrious Fall Classic Weightlifting Meet! This a sanctioned Olympic Weightlifting Meet and a qualifier for USAW Nationals. At these meets each athlete will have 3 attempts at snatches and 3 attempts at clean & jerks, the total score being the combined weights of the top lift in each category. The meet will be held at CrossFit Industrious (21609 Highway 99, Ste C. Lynnwood, Washington) and our first athletes will start lifting this Saturday at 8AM and continue throughout the morning until about 1:00 or 1:30. Come on down and cheer on your fellow LWCF athletes Lauren, Allie, Joersz, Kenzie, Michael, and Laura as they put big weights overhead!

10/17/17- Tabata Tuesday

10/17/17- Tuesday

“Tabata”
-Rowing for Calories
-Wall Balls
-Burpees onto 45lb plate
-Dumbbell Push Jerk (50s/35s)

Tabata Format: For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total per exercise. Score= Total Reps Per Movement.

*****

SKILL- Push Jerks: Find Your 2-Rep Max

*****

How about that Tabata Tuesday! In addition to that classic metcon we had a 2nd day in a row of maxing out! Get used to it because we are going to be performing a different max-out 2x/week during this 6 week cycle. Our intention is to run a limited variation of the Conjugate Method (AKA Westside Barbell program) for CrossFitters to improve strength numbers across the board. This is the perfect time of year to focus on strength because after this cycle we will be about 12 weeks out from the 2018 CF Open! For that 12 week time period we will still have strength work and skills programmed, but will be focusing primarily on developing better cardiovascular endurance and some special skills that WE KNOW will be tested during the open (read: more toes to bar, c2b pullups, double unders, squat snatches, ohs, muscle ups, HSPUS, etc. all in high quantities).

The Conjugate Method is an approach that involves 4 days of intense training: Max Effort Lower Body Day, Max Effort Upper Body Day, Dynamic Lower Body Day, and Dynamic Upper Body Day. The Dynamic Days are technically speed days with moderate/lighter weights being used in an EMOM style. (EXAMPLE: Pulling deadlifts at 65% 1RM + Bands/Chains, 2 reps EMOM 12, as fast as possible off the floor each rep)  Each day also has a large group of corresponding accessory movements based around building up your weak points and focusing on specific muscle groups that drive specific lifts. Running a full-on Conjugate program for CrossFitters wouldn’t make a lot of sense for several reasons, but primarily because it takes a good 2+ hours worth of work 4x/week, and the only intention is increase our lifts. As CrossFitters we can’t afford to neglect gymnastics and cardio and expect to do well when returning to WODs (Believe me, I’ve tried).

So how are we going to make this program work for us? Or more specifically, how are we going to adapt a powerlifting method to benefit CrossFitters? Let’s first talk about Dynamic Day and how that might look for us. We’ll be borrowing a page from the Rudy Nielsen and “The Outlaw Way, which I’ll discuss later on.” Rather than just performing powerlifting movements, we can develop speed by working on variations of the faster weightlifting movements: Snatch variations, Clean Variations and Jerk Variations. This will develop speed off the floor and speed off the shoulders. So instead of speed deadlifts, we might program power cleans. As Rudy notes “…if you look at barbell speed tests, the BB travels about 40% faster off the floor on a Power Clean than it does on a similarly weighted Deadlift (you can find the tests, we’ve tested also). Therefore, if the majority of your pulling off the floor is done as a Power Clean (or Clean), and it’s in the same percentage range as your Deadlift rep work would be (50%-70%), then you’re producing MORE FORCE every time you pull the barbell off the ground, which is the holy grail of Westside’s Dynamic Effort days.” So yeah. You can expect an Olympic Weightlifting Variation in EMOM format every Thursday and Friday for our dynamic days. If you want to read about Outlaw CrossFit’s take on programming Conjugate for CrossFitters you can read it HERE. (I recommend checking it out if you have time)

Next- How will the Max Effort Days work? Simple. The main move on upper day will be a variation of putting weight overhead (maybe 1 max bench day just for fun) and the skill on lower day will involve some sort of squat or deadlift variation. We’ll be maxing out on Mondays and Tuesdays. The main thing we’ll be doing different for the heavy skill session (or Westside calls it “the main move”) is that we’re programming more overhead press variations than Westside normally programs. That’s because they’re powerlifters who only get tested on bench press and we’re CrossFitters who primarily put stuff overhead and rarely bench.

OK, so what about the accessories? When we program the WODs with some purpose in mind we can get a similar response as we might get from performing a bunch of accessory work, and still “embracing the suck” involved with thoughtful metcons. If you take Monday’s WOD as an example for our Max Effort Upper Day, we started with the main move which was 2RM Front Squats. During the metcon, most athletes ended up doing about 125-175 reps KBS (posterior chain work, hip extension/speed work) and Goblet Squats (Front squat variation focusing on glutes and quads) combined, plus we had box jumps, lunges, and thrusters in the warmup. This isn’t a full-on set of accessories, but we packed in a good amount of lower body volume combined with some anaerobic work all within an hour! We will program our WODs with the intention of developing strength that corresponds to that particular days focus (Ex Max Upper, or dynamic lower). Some of the best accessory movements are gymnastics movements so don’t be fooled. You will see plenty of gymnastics. Besides, nothing helps develop a good press and solid jerk hold like handstand holds and handstand pushups.

Any questions? Let me know. I have taken some courses related to the Conjugate Method, I have been to the Outlaw Way Training Camp, I  program it for athletes who want to focus solely on strength, and I’ve used the method in the past. In fact, I’m just finishing up another 3 week cycle myself. I love talking about this stuff so don’t be shy. I’m really excited to see how this works with our group!

-Nick

10/16/17- AMRAP 15

10/16/17- Monday

AMRAP 15
200m Run
15 KBS
10 Goblet Squats

L3 RX: 70#/44#
L2 RX: 53#/35#
L1: Modify as needed

*****

SKILL- Front Squats: Find your 2 Rep Max

*****

This WOD was one that the majority of athletes could do unbroken on the KBS and the Goblet Squats, so that meant that this was all about how fast you could push it on the run. After only a couple rounds, this one started to hurt, so those that stayed in the pain cave the longest performed the best. Shoutout to Becca and Barak for getting the 2 top RX scores of the day with over 7 rounds as RX’d!

Check out tomorrow’s blog for some details about the current 6 week block of programming. We’ll detail the purpose, the focus, and the general format that you can expect throughout the coming weeks. I’m pretty pumped to test it out 🙂

10/14/17- Team WOD!

Saturday’s Team WOD:

Teams of 3

For Time:
10,000 Meter Row
(Alternate every 200m*)

*Before you can row again, each round you must perform:
5 Wall Balls (20/14)
7 MedBall Pushups
9 MedBall Situps (20/14)

*****

This was a very well designed WOD by Coach Kat that was extremely challenging and despite the length of the WOD it really kept you moving. Each round had a buy-in before you could get back onto the rower and the way that the flow worked, you didn’t have a ton of rest, and some rounds you had none. It might look a little crazy, but it was actually a lot of fun!

10/13/17- Shoulder to Overhead and Dubs

10/13/17- Friday

L3 & L2 WOD

3 Rounds For Time:
10 Shoulder to Overhead
100 Double Unders

L3 RX: 155/105
L2 RX: 135/95

*****

L1 WOD:

3 Rounds For Time:
10 Shoulder to Overhead
20 Calorie Row

*****

L3 & L2 SKILL- Find Your 1RM Power Clean
L1 SKILL- 3-5 sets working sets of Power Cleans

*****

Coach Clark’s 6 week block of programming finished off with a fast & fun little burner. Gotta give athlete of the day to Coach Kat who finished this WOD in 5:02 as RX’d!!! Be prepared for a whole new 6 week block programmed by Lauren and myself. Let’s do this!

10/12/17- “Badger”

10/12/17- Thursday

L3 & L2 WOD:

“Badger“
3 Rounds For Time:
30 Squat cleans (95/65)
30 Pull-ups
800m Run

*****

L1 WOD:

3 Rounds For Time:
30 Wall Balls
20 Pull-ups/Ring Rows
400m Run

SKILL- Guided Squat Clean Instruction/Warm-Up

*****

“Badger” is a classic CrossFit Hero WOD done in memorial of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007. The Hero WODs are almost always brutal and this WOD is no exception. It is 3 rounds for time of 30 Squat Cleans (95#/65#), 30 Pull Ups, and 800m runs. Although it’s not considerably heavy for squat cleans, after 90 reps it feels very, very heavy.

If you don’t anything about Mark “Badger” Carter there’s a good LA Times article you can read about HERE.  A great tidbit from it “His fellow SEALs gave him the nickname Badger after the small but ferocious animal. The name was bestowed after Carter beat a 6-foot-5 opponent in a wrestling match.”

10/11/17- Partner WOD Wednesday

10/11/17- Wednesday

“Partner WOD”
AMRAP 16:
10 Dumbbell Push Press (50s/35s)
30 Foot Lunge Down, 30 Foot Crab-Walk Back
12 Medicine Ball Situps (20/14)

-Teams of 2
-Alternate after each movement
-1 Work/1 Rest
-Score= Total Rounds+Reps

*****

L3 & L2 SKILL-  Pt 1: Find Your 1 RM Thruster. Pt 2: Max Reps at 40% of your 1RM. Record Score

L1 SKILL- 3-5 working sets of 10 Thrusters, increasing weight each round. Record top set. 

*****

I don’t know about you, but my back and shoulders are a bit tight today from that WOD. The crab walks are something that we don’t do very often but are fun to throw into the mix every now and then. Most people found them to be the most challenging part of the WOD, but Gunkler, Iceman, Yunior, Dan, Lauren and Drew did more of crab-sprint and it didn’t seem to bother them at all.

Thursday’s WOD is a little on the long side, and it’s a benchmark WOD. Make sure to give yourself enough time to complete it 🙂

 

10/10/17- 4 Rounds of Pain

10/10/17- Tuesday

L3 & L2 WOD:

4 Rounds:
30 Burpees
20 KBS
M.E. Box Jumps w/ remaining time
2:00 Rest between rounds
Score= Total Box Jumps

L3 RX= KBS @ 70#/53#, Box Jumps 30″/24″
L2 RX= KBS @ 53#/35#, Box Jumps 24″/20″

*****

L1 WOD:

4 Rounds:

500m Row
20 KBS
M.E. Box Jumps/Step Ups w/ remaining time
2:00 Rest between rounds
Score= Total Box Jumps/Step Ups

 

*****

SKILL- Stone to Shoulder: Pick a stone AHAP and M.E. Reps in 2:00.

*****

Each round had a buy-in of 30 burpees (or 500m Row) and 20 KBS before you could earn reps toward your score. The built in rest periods really make a difference in this WOD because it allows people to keep on moving at a pretty high intensity each round, although I did more than 1 athlete mention that they had a “Fran cough” after the 1st round or 2 so you know that this format is effective in making people push it to the limit.

We’ve got Partner WOD Wednesday and just as a reminder: You can bring in a friend with you for any partner WOD Wednesday and if it’s there 1st time it’s free! Any other days of the week you need to schedule a complimentary session with a coach because most of our other WODs are not appropriate for 1st timers and we want to be able to provide the best service possible and make a good impression without killing your friends. So yeah, bring in a different friend every Wednesday if you want!

10/9/17- OHS and T2B

10/9/17- Monday

L3 & L2 WOD:

AMRAP 10:
10 Overhead Squats (115/75)
10 Toes to Bar

*****

L1 WOD:

AMRAP 10:
10 Front Squats
15 Hanging Knee Raises

*****

L3 & L2 SKILL- Find Your 1RM Overhead Squat
L1 SKILL- 3×10 Overhead Squat, increasing weight as needed. Full depth and proper shoulder positioning required before adding weight.

*****

Although CrossFit is constantly varied from many standpoints including time domain, you can see that with our programming we typically program 1 short WOD per week ( >10minutes) and 1 long one (30mins+). At times we have 2-3 long ones and no short ones, or even 2 short ones in a week just to keep you on your toes, but from a general programming perspective we have found the 1 long, 1 short, and 3 mids routine gives us the best response in regards to performance improvements, recovery, and even attendance. When we have 3 long/heavy WODs in a week we always see a dip in class size (not that it’s an excuse to skip). What’s my point here? Well, we got the short one out of the way early this week so be prepared to bring the intensity in the mid-range WODs and the long one(s) too for the remainder of the week. Tuesday’s WOD is in a format that is pretty cool and makes you work for your score so we hope you come in and check it out. This is Coach Clark’s last week of programming in this 6 week cycle and he has a couple of good ones waiting for you. See you in here.