“Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.” – John Wooden
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax Ball to Serratus/Lat for 2 minutes per side. Band Lat Stretch, 1 min/side. Then, complete 60ft. each of: High Knees, Butt Kicks, Prisoner Lunges, Lateral Lunges (turn after each lunge), Single Leg Deadlift Touches, Crab Walk (30ft.), Inchworm (30ft.), High Skips, Side Shuffle, Carioca. (15-20 minutes)
SKILL WORK: Clean and Split Jerk (15 minutes)
POWER ENDURANCE: EMOM 8 minutes, C&J x 2, work up in load as you go along as you are comfortable. (15 minutes)
CONDITIONING: With a partner complete, AMRAP in 15 minutes:
10 TnG DL @ 185/135#
10 no push up burpee box jump, 24/20″
200m row @ max effort
*While your partner goes, you must rest, and vice versa.
**If you need to scale the DL, choose a load that is about 50% of max. TnG denotes that these DLs should be unbroken as well as fast off the floor, that doesn’t mean that EVERYONE has to do them this way! Take the time to think about doing these lifts as perfectly as possible if you are very new to them!
Don’t forget to put the Spring Total on your calendars! This is an event that our ENTIRE cycle of Spring Programming is geared towards! All members are encouraged to attend to measure their fitness progress from year to year. To learn more, check this blog post out!
We know Mondays are tough. Paul shared this the other day on Facebook and I just thought EVERYONE should see it :) Please remember, if you are completing the Open WOD this afternoon at the gym, you need to come prepared with your own judge. We look forward to cheering you on in Week 2 (and 3!) of the Open!
Below, Antonio completes a continental clean with the short axle in Strongman class. Where grip becomes an issue in Strongman Training and Competition, it is customary to sometimes use this style of clean in order to mitigate any slipping of the hands by creating torque with a mixed grip for part of the lift.
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax Ball Hip Flexors, 1 minute per side. KB + Lacrosse Ball to Psoas, 1 minute per side. 30 second RKC Plank. 1 minute per side. 3 rounds with a light barbell of: 6 steps Reverse Lunges, 6 Back Squats, 6 Good Mornings.
STRENGTH: Back Squat – work up to 83% of max and then complete 5 sets of 2 reps resting as needed between sets.
SKILL WORK: Power Clean
CONDITIONING: AMRAP in 8 minutes of: Power Clean (135/95) – 5 reps, Wallball (20/14) – 10 reps
ABOVE, Gaber learning to fend off an attack from behind – even when her attacker is a 250lb. man! Extra-curricular CrossFit is FUN!
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax Ball Glutes/TFL, 1 minute per side. 90/90 against wall, 1 minute per side. 20 Glute Bridges, 20 Air Squats. 1 400m Run.
SKILL WORK: Squat Clean Thruster
POWER ENDURANCE: Every minute on the minute, for 6 minutes, 3 reps of Squat Clean Thrusters – 135/95 is rx’d, but feel free to scale this movement to whatever level of difficulty you are able to handle today – the load should feel heavy, but doable.
CONDITIONING: Complete 3 rounds for time of: 400m Run, 25 American Kettlebell Swings (1.5/1), 15 Burpees.
Below, PhillyFit folks busting a move on Saturday. Remember, this is class is a great way to introduce your friends to CrossFit if Elements is a big jump to make! Additionally, if you’re feeling a bit stressed by the ins and outs of WODing every day in regular CrossFit classes consider taking a step to PhillyFit to focus on the basics!
Lax ball shoulders (3 min)
-30 ft bear crawl
-30 ft crab walk
-3 strict pull ups (supinated)
Skill #1: Rope Climbing
Skill #2: Handstand Walking
12 min AMRAP w/ Partner
-1 rope climb
-30 ft. handstand walk (can be scaled to 60 ft. partner assisted wheelbarrow walk)
*Rounds must be alternated between partners.
*Rope climb = 5 strict pull ups
A gazillion Chest to Bar pull-ups in the Open Workout meeeeaaannns a review of CrossFit Hand Care!
Don’t forget that EVERY Saturday there’s a PhillyFit class at 12pm that you and a friend can come to for $20 per class! If you have a friend who’s interested in CrossFit but not willing to make the leap into Elements – this is a GREAT way for them to start!
This Saturday, our neighbors at CrossFit South Philly are hosting a fundraiser for the business that recently experienced a fire next door to them – check it out here!
Remember, friends! We’ve got 4 more weeks of a slightly altered weekend schedule due to the CrossFit Open, but we’ve also added a bunch of new classes to the schedule – check them all out here, or look for the extra programming below.
STRONGMAN WORKOUT OF THE DAY:
With Erin and Morgan, at 9am.
MOVEMENT PREP: A very CrossFit-ey warm-up, led by Morgan Voz.
SKILL WORK: The Continental Axle Clean
Working in teams of 3, with one person at each station at a time, complete AMRAP in 5 minutes of:
Bottoms-up Kettlebell Walk (choose your load), 100ft (about 4 lengths of the gym)
Continental Clean (load pending – each axle bar is 20lbs.)
Strict Pull-up (loaded where possible)
*Your score for the round is your number of Cleans + your number of Pull-ups.
We’ll aim to complete 3 rounds with each round increasing in load. There will be approx. 3-5 minutes between rounds to rest and reset loads.
BUY-OUT / TRUNK WORK: Tabata Weighted Planks
With Morgan in the PhillyFit space.
Review rowing as a skill – 5 strokes in the finish using arms only, 5 strokes arms + lean, 5 strokes arms + lean + legs – do this slowly on your count with damper at zero and no straps. Then row 100m also with no straps and zero damper.
3 x 10 strokes for max distance, stroke rate must remain above 18, rest as needed between attempts.
Not doing the open?
1k time trial
4x500m at 10s slower than 1k pace (so if you row your 1k in 4:00, 500m pace should be 2:10) with 2:00 rest.
Doing the open and repeating on Sunday or Monday?
5x500m @ 75%
OPEN GYM / OPEN WOD COMPLETION:
10-12pm with Coach Tim.
INTRO TO OLYMPIC LIFTING:
11a-12pm with Coach Zoda.
12-1pm with Coach Tim, in the PhillyFit Space.
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax Ball Glutes/TFL pieces, 1 minute on one side. Band Distracted (on rig) Spiderman Stretch, 1 minute on the same side. 30ft. Samson Walking Lunges. Lax Ball Serratus/Lat, 1 minute on one side. Banded Lat Stretch, 1 minute on the same side. Prone Ts (for Mid Trap) – 10 reps, Prone Extension (for Lower Trap) – 10 reps. 30 second Handstand Hold. Go back to the other arm, and repeat.
SKILL WORK: Review both movements, the workout, and the standards.
A real quick word about scaling… if you are completing this WOD to put up a score for the Open, you will have to get as far as you can rx’d. If you are not part of the CFCC Open Team, I would recommend attempting a scaled version of the workout. If you are part of the CFCC Open Team and have already completed the workout in order to put up a score – you may try a scaled version of the workout after the first heats are complete! Any of these options are completely fine – your choice is what matters most!