CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Overview 10/15/18

Weather you can make it in a for a couple days this week or not, try to get outside and enjoy this weather!  Oh man…you know you’re getting up there in age when you screen shot the weekly forecast. #oldman

MONDAY
The format for today is almost an exact replica of the compare date, just a little more time for squats and less volume. I remember several of you asked how to approach these and train for a “PR” on Grace or Isabel. First off, not every attempt needs to be an intentional  PR. Use it as an opportunity to practice your capacity across 30 reps. Because it has come up again, one thing you can do is play around with the weights and direct your pacing. You can go a little lighter and try to practice moving faster through linking a few more in the beginning than you did before, or you can go a little bit heavier and try to stick with an exact pace that you can maintain for all 3o reps. Surely it might not result in a PR but you are building a engine for that workout. I like to tell people that if you can hit 1 rep every :10 seconds that’s around  70-80% effort, and around 5 minutes. When you go hard on it next time, which is what the workout is intended to be,  you can gauge your intensity by how that last one went and know how hard you can really go. 

Compare 7/23/18
22 Minute Clock for A+B

A.)
“Grace” or “Isabel”
30 Clean and Jerks or Snatches for time! 135/95

B.)
Front Squat
2-2-2-2
sum of best 4 sets

C.)
Max Assault Bike Calories in 90 sec

TUESDAY
Some folks in the crowd requested squat cleans “during” workouts so here is a nice masher. There are a lot of options here. The cleans should be something you can move through in quick singles or maybe 1 or 2 linked sets. When warming up, if you are blowing through the weight unbroken with ease, maybe choose a little heavier. Mix and match the row and weights to your abilities and also the gymnastics pieces on the chipper. You can always scale up as long as it doesn’t ruin the intensity, and in this case, that would be needing to stop on the cleans for extended rests, or not being able to hit the runs with conviction. We want you to keep moving throughout the workout. Keep in mind that ADV/beef/Bison folks are hitting your gymnastics first so you’ll be a little bit more fresher in the shoulders, but will be a little more fatigued going into the squats. Vice versa for rx’d.

ADV+BEEF start with Chipper and then finish with RFT

4 Rounds
6 Squat Cleans 95/65, 115/75, 135/95, 155/105
12/10 Calorie Row 15/12, 18/15

Then,
15 KB Swings 53/35, (Adv: 70/44), (Beef: 21@ 70/53)
15/12 Pushups (Adv: 12 HSPU) (Beef: 15 HSPU) (Bison: 30ft HS Walk)
403m Run
12 KB Swing (Adv: 70/44) (Beef: 15@ 70/53)
12/9 Pushups (Adv: 9 HSPU) (Beef: 12) (Bison: 30ft HS Walk)
200m run
9 KB Swings (Adv: 70/44) (Beef/: 9@ 70/53)
9/6 Pushups (Adv: 6 HSPU) (Beef: 9) (Bison: 30ft HS Walk)
403m Run

WEDNESDAY
DJ used this format a couple weeks ago and I really liked coaching it and doing it. We rarely work the multiple/short AMRAPs and when you put them with simple couplets, they really get intense and make for a good workout. The movements in each of these 6 minute pieces compliment each other well as no one movement should be a big limiter or one that completely smokes you and you just have to focus on the two movements at hand. With that in mind, choose the right jump rope option. You should choose an option that would take you longer than 1 minute on any given set. Think about moving at 80%  for a 6 minute workout. While you need to work pretty hard on each, keep in mind that 90 seconds isn’t an eternity of rest. It’ll be enough to get you squared away to attack the first couple rounds of each fresh but the later minutes will be progressively more spicy.

AMRAP 6 Minutes
6 Barbell Lunges 95/65, (8@ 115/75, 8@135/95)
10 Double Unders or 20 Singles (ADV: 20) (Beef: 30)
70m Run

Rest 90 sec

AMRAP 6 Minutes
7 Shoulder to Overhead 95/65, 115/75, 135/95
10 Hanging Knee Raises (ADV: 5 T2B) (Beef: 7 T2B)

Rest 90 sec

AMRAP 6 Minutes
12 Deadlifts 95/65, 115/75, 135/95
10 Double Unders or 20 Singles (ADV: 20) (Beef: 30)

THURSDAY

The main focus of today is the strength. Keep in mind the cues the coaches have given you on previous sessions. A tip I’ve been using for a lot of my personal clients is the pausing in the catch in both the jerk and the snatch. The goal is to feel comfortable in positions. Pausing gives you feedback on how the lift went. Specifically, if you feel you have to run or walk forward out of the snatch or jerk, chances are the pull (extension) or bar path needs to be fixed. Ask the coaches to watch you and if they have time, they might be able to get a couple on video. Part B, you can do one or more of the finishers. It’s really there for you to have some fun and test out some quick sprints after the part a.

A.) Every 90 seconds for 15 minutes
2 Clean and Jerks or Snatches
ADV: 1 Across @ 80-90%

B.)
10 Minutes to complete ANY 1 OR MORE of the following choices

B1) 140m Sled Sprint For Time
45/25, 90/45, 135/95

B2) 2 Minutes Max Burpee Wall Climb Overs

B3) 2 Minutes Max Rope Climbs OR Muscle Ups in 2 Minutes

B4) 2 Minutes Max Cal Machines 2 Minutes

FRIDAY

Keep note that there is 2 minutes of rest b/t rounds here. The intention here is to push those runs a little harder than usual and transition on the other movements quickly. After you finish the workout, try to do the timing math and look at your splits. You can get a nice look at how you managed the workout intensity. You can see if you dropped off, if you were able to maintain a solid pace for however many rounds, and you can also see where you dropped off and by how much.

5 Rounds
403m Run
6 Pullups (ADV: C2B) (Beef: 8 C2B)
8 Burpees (ADV: Lateral Burpee Over DB)
10 DB Snatches 45/25 (ADV: Alt 50/35) (Beef: 12 Alt @50-55/35-40)
2 Minute Rest

SATURDAY

A.)
Ring Muscle Up Skill

Foundational:
Alternating EMOM for 8 minutes
-:20 False Grip Dead Hang
– 1-5 Ring Dips

Guided:
Banded and Coach Assisted Transitions

Skill Conditioning:
15 Reps for time

B.)
EMOM for 20 minutes
Max Reps Hang Power Cleans 75/55, 95/65, 115/75, 135/95
Max Box Jumps
Max Calories Machine
70m Sled Push 45/25
*No Rest*

SUNDAY

A.) HS Walk Skill
Foundational
Alt 8 min EMOM
1- Wall Walk w/ 15 second hold
2- :30 second hollow hold

Guided Skill Development
Static Hold→ Hands further Back→ Foot Taps→ Shifting weight side to side →Walk to Wall

Conditioning
Max reps of UB 5ft, 10ft, 20+ft in 8 minutes

B.)
5 Rounds
12 Wall Balls (ADV: 15) (Beef: 20)
10 HKR or Situps (ADV: 7 T2B) (Beef: 10 T2B)
@ Some Point Accumulate (Split Up However)
-1200m Running
-3 Rope Climbs (ADV: 4) (Beef: 5)
-1 140m Farmer Carry 45/25, 50/35, 70/45

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