Tag Archives: MetCon

Sunday, November 19, 2017

Sunday FUNday!
Have you ever wanted to take a stab at the infamous girl benchmark “Eva”? Today is your day!

5 Rounds
800m Run
30 American Kettlebell Swings (72/55)
30 Pull Ups

Eva is arguable one of the toughest girls in CrossFit. She is definitely no joke. She will make or break you.

All joking aside, be sure to scale this one appropriately. You can scale pull ups to ring rows, you can do Russian swings and/or you can lower the kettlebell weight. You can also choose to do 3, 4, or all 5 rounds.

We are talking about 45-60 minutes to get this one all done. Again, cannot stress enough – scale according to your current skill level!

Good luck and have fun with this one!

Wednesday, November 15, 2017

Split Time in relation to Strokes Per Minute

On the minute for 24 minutes
Minute 1 = Row for Calories
Minute 2 = Double Unders
Minute 3 = American Kettlebell Swings
Minute 4 = Rest

We are going to work on our rowing technique today. We are going to talk about and then practice a split time in relation to strokes per minute. You will see that if you pull harder you can decrease your strokes per minute and also decrease your split time – which equals more efficient rowing!

Then we will divide into 3 groups and start at different station to accommodate for larger classes/rowers and to cut down on equipment on the floor. Pick a station to start at, work hard for a minute, then rotate to the net station. After a minute at each station, everyone will rest.

You get a full minute of rest after each 3 minutes, so go as hard as you can for each of those 60 seconds. The first couple of rounds will probably feel OK, but this is a long one at 24 minutes and a minute is not enough time to fully catch your breath and lower your heart rate. It will catch up with you and you fatigue as you get into this one.

Saturday, November 11, 2017

Veteran’s Day Workout:

100m Sprint
11 Sit Ups
11 Air Squats
100m Sprint
22 Sit Ups
22 Air Squats
100m Sprint
33 Sit Ups
33 Air Squats

*add 11 to the sit-ups and air squats for each additional round

Rest 2 minutes

100m Sprint
11 Push Ups
11 Box Jumps (24/20)
100m Sprint
22 Push Ups
22 Box Jumps (24/20)|
100m Sprint
33 Push Ups
33 Box Jumps (24/20)
*add 11 to the pushups and box jumps for each round

We are going to honor Veteran’s Day with a Hero WOD – Armistace.

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

The 11-based rep scheme represents the rich history of Veterans Day.

The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

We will be running no matter the weather – rain or shine or snow or sleet or 30 degrees – so dress appropriately.  We have running lights for the classes that will take place after dark. 100m is out the door to the right, to the end of our building (NOT to the sidewalk) and back.

For larger classes, to make sure the gym isn’t too crowded with boxes, we’ll split up and half the class with do the first AMRAP and the other half will do the second AMRAP. Everyone will rest their 2 minutes and then switch.

Wednesday, November 8, 2017

Reverse Pick Drills
-Top 1/4 of slide legs only
-Legs only
-Legs + Body
-Full Strokes

With a 5 minute clock for 3 rounds:
30/20 Calorie Row
10 Squat Clean (185/125)
As many calories on the rower as possible in remaining time
Rest 5 minutes

More rowing today! Let’s work on some technique and then see if we can’t use that to make the rowing today a bit more efficient. We’ll start with reverse pick drills today. – similar to the ones last week, but in reverse! Use this new knowledge to make those rowing strokes more efficient while you row for calories in the workout today.

Start the workout with a 5 minute clock and 30/20 calorie row. Then 10 fairly heavy squat cleans. After that you’ll jump back on the rower and finish up the time with as many calories on the rower as you can.

The Coach today will also talk about the most efficient way to get in and out of the rowers. You won’t want to waste too much time in that transition! Larger classes will split into two groups, one will work while the other rests and cheers the athletes on.

Score is total number of calories rowed with the remaining time (the initial row doesn’t count towards your score.)

Wednesday, November 1, 2017

November Focus
Strength: Back Squat
Power: Split Jerk
Skill: Rowing

Rowing Technique:
Pick Drill
-Row with just arms
-Arms + Body/ Trunk
-Progress from 1/4, 1/2, full slide focusing on order of operations.

150 Double Unders
21 Handstand Push Ups
21 Burpees
100 Double Unders
15 Handstand Push Ups
15 Burpees
50 Double Unders
9 Handstand Push Ups
9 Burpees

Cooler weather is upon us, so you know that means we will be rowing more! We are going to talk about rowing all month long and work on some form and technique. Rowing is like running – anyone can do it, but it does take some knowledge and practice to do it efficiently.

What a fun little trio of movements we have today! Three things that probably make most athletes cringe – let’s do them all!

You have time today, so I want you to work on that large number of double unders if you can. Everyone should be working on double unders – even if it just attempts. Double unders are much harder to do as you get more tired, so we want to get that heart rate up and still continue to work on technique.

Double unders are the first priority today, if you are not yet proficient with those, scale the handstands so you can move through them more quickly. Plant your feet on a box and pike your hips so you can gain that shoulder strength needed as well as the range of motion. If you are good at double unders and not yet quite at handstand push ups, spend a bit more time today working on those – kick up onto the wall (especially when tired, like double unders, it is more difficult when you are tired), do as many as you can, and then pike from a box.

No abmat cakes today to short change the range of motion – you can use one abmat, if you can’t lower yourself that far, then pike from a box to work the outer edges of your range of motion.

Wednesday, October 25, 2017

Muscle Up Work

3 Rounds
1000m Bike
30 Burpees
40 Russian Kettlebell Swings (55/35)

We are going to play with muscle ups today! All month long you have been working on pull ups and dips, plus that transition piece (that oh so tiny, but hugely important little transition piece…) Today, let’s go ahead and put them all together – maybe you are ready to jump up on the rings or the bar and give it a try, or maybe you will use lower hanging rings so you can keep your feet on the ground but still work through the entire range of motion.

After that, we are going to jump on an Assault Bike (you know, as they are affectionately called – The Devil’s Tricycle) and knock out 1000m. Biking should be faster than rowing, so this won’t take you as long as a 1000m row. Hop off that bike and work through 30 burpees. Don’t let this number freak you out. It’s not a small number, but break it down into sets of 5 or 10 and just keep moving.

Then, 40 Russian Kettlebell Swings. Again, not an insurmountable number, but enough that doing them unbroken may be a challenge for you.

How much fun was that?!?!? Cool…now do it all 2 more times…

Saturday, October 21, 2017

Partner WOD
Each person works one minute at a time, alternating (work one minute, rest 1 minute while your partner works)

5 Power Snatches
10 Lunges
Max Effort Bar Over Burpees
Score is total number of burpees.

Yay partner WOD! 1 minute on, 1 minute off move through 5 power snatches, 10 lunges and then max bar over burpees each minute. At the end of the 20 minutes your score will be the total number of burpees you and your partner completed.

Wednesday, October 18, 2017

Muscle Up Work
Russian Dip
Transition drills
Pull-up/ring dip work

20 cal Bike
10 Thrusters (75/55)
10 Front squats
10 Push press

More progress towards getting or improving our muscle ups! If strength is your focus you will spend the bulk of your time on that with a little sprinkling of technique/transition.  If you have the strength to do some pullups and dips unbroken then you will spend more time on technique. Really focus on that russian dip, it can help with that transition.

The WOD will start with 21 minutes on the clock and count down from there. Start with a 20 cal bike ride. Pedal/push at a sustainable pace, you have a long way to go from here. After the bike you will grab a light barbell and move through 10 reps each of thrusters, front squats, and push press. Make sure you have a weight that lets you move steadily through this. Its much better to keep moving at a slower pace today but reduce or eliminate breaks!