HOOTENANNY

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28 APRIL 2017 HOOTENANNY

Today.

We.

Celebrate.

YOU!

Enjoy your afternoon and some unbelievable crawfish and our sincerest thanks for choosing us to help you on your journey to your BEST you.

We love you guys.

#cfbblove
#cfslpride
#chapter5

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Hootenanny
Make 3 attempts at each of the following:

Max set toes-to-bars
Max set ring dips
Broad jump for distance

Then,
Row 2,000 meters for time

Rest as needed between exercises.

Post reps, distance and time for each

Toes-To-Bar (Max effort set)
Ring Dips (3 attempts at max effort set)
Max Broad Jump (Distance)
3 attempts to establish a max distance. No running start.
2k Row (Time)
Max Effort 2k Row

YANCY

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26 APRIL 2017 YANCY

For the Push Press skill segment, work up to the first weight that causes a fault or error.

Here is an incomplete list of possible areas of fault in the Push Press:

– Hand placement
– Rack/elbow positioning
– Standing position
– Dip
– Drive
– Overhead

Once your coach  has helped you identify your primary fault and has given you corrections, drop to a weight at which you can satisfactorily make the corrections.

For some of you, that weight could be the barbell.

Accumulate 10 reps focusing on that correction.

Your score is the weight that caused your first fault.

Everyone should leave this segment aware of at least one focal point moving into the workout.

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Metcon
Spend 15 minutes hammering out Push Press errors.
Yancy
5 RFT

400m Run
15 Push Press 95#/65#

4 T’S ON A TUESDAY

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25 APRIL 2017 4 T’S ON A TUESDAY

 

What better to do on a Tuesday than a Tabata?

What is a Tabata?
-High-intensity interval training, which consists of eight rounds of a movement at ultra-high-intensity in a specific 20-seconds-on, 10-seconds-off interval.

The benefits that come from this is great. It not only allows you to burn more calories during your workout, it also increases your afterburn, the calories you burn after you exercise as your body resets back to normal.

This very advanced workout involves pushing you to that breathless place where you have to dig deep to find the will to keep going.

Tabata training targets both the aerobic (long distance) and anaerobic (short burst) energy systems.

#CFBB
#CFSL
#digdeep

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TABATA TUESDAY
AMRAP – Reps
Push-ups
*Abmat situps
Pull-ups
Burpees
*Box Jumps 24/20
*Hang Power Clean 95/65
Row for calories
*Rx+
GHD
Box Jumps 30/24
Hang PC 115/85

PETERS RABBIT

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13 APRIL 2017 PETER’S RABBIT

Lots of PRs on the row yesterday, I guess you guys are getting faster.

Today we are going to start off with getting our shoulders stronger. Strict shoulder press is the foundation of the other pressing movements; push press and jerk. If we are unable to have a solid strict press then our other presses will not be at their full potential. Keep that belly braced down, squeeze your knees and butt and drive that bar straight up.

In the WOD today, we have some movements that go hand in hand, the box jump and double under. They both require the same timing and muscles used. If we want to get our double unders better then one way to do that is rebounding box jumps. If we have the ability to do rebounding box jumps then we have the ability to do double unders.  For today we should focus on rebounding box jumps, even if it means having to go down to just some plates instead of doing the WOD Rx.

#CFSL
#CFBB
#gettingbetter

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Shoulder Press
 4-4-4-4
Use 60-70% of 1 RM across
Metcon
100 Double Unders
75 Russian KB Swing 53/35
50 Box Jumps 24/20
25 Kettlebell Snatches 53/35
15 Pistols

Work on rebounding box jumps.
No pushing off other leg on snatches.
20 min cap.

SHA-SHABBA RANKS

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12 APRIL 2017 Sha-Shabba Ranks
One of the secrets to improving pull-up performance is to practice different variations and to practice them frequently. Weighted pull-ups are one of those variations. While not everyone’s pulling capacity will allow for adding weight, today will still be a great opportunity for developing strength through its full range of motion.

Apart from helping you do bigger sets of pull-ups in a high-intensity WOD — which these heavy sets are sure to do —  there’s no better exercise for developing your lats (those big “wing” muscles right beneath your armpits that wrap around your mid-back) than the pull-up. Why is it important to build your lats? Because they play an important role in spinal stabilization, and strengthening them can lead to higher numbers in all of your major lifts (squat, deadlift, presses, clean, snatch… you name it!) I don’t know about you guys but I’m always eager to make lifting gains!

Check out this old school video of some of the OGs in the CrossFit world performing different variations of weighted pull-ups: https://journal.crossfit.com/article/weighted-pull-up-variations

We’ll cap the day off with a max effort 1000m row. This should be a sprint. Your body will use an anaerobic “engine” for a large portion of this rowing effort, which means that you’ll be burning calories and improving your lean body mass for hours after you are done. Give it your all for a short period of time and the benefits will be long-lasting.

Remember… you can do hard things. And you can do them fast.

#CFBB
#CFSL

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Weighted Pull-ups
3-3-3-3-3
Work up to a max effort triple
1000m Row (Time)
Max Effort 1000m Row