ATTENTION:
All classes in the Combat PT area have been cancelled until further notice. The gym will remain open, but no scheduled classes. We will continue to provide programming on this page and encourage you all to come in on your own (maybe with one or two people) and continue on your fitness.
How do we become harder to kill? Stay fit!
Warmup:
200M jog
Inchworm 30’
Spider-man Lunge 30’
10 Tuck Jumps
10 Pushup2Downward Dog
10 Box Step Ups
30 sec calf stretch on box per side
WOD:
For Time:
50 Box Jumps (24/20)
400M Run
25 Hand Release Push ups
800M Run
25 Hand Release Push ups
400 400M Run
50 Box Jumps (24/20)
Constant movement will be the key in this mini-chipper. Minimize your rest as best you can!
The 2020 March of the Fallen has been postponed. This was out of the hands of the event organizers. We will keep you posted on when it will be rescheduled, but I highly encourage everyone to donate to this great cause and keep supporting them! Click on the above picture to go to their donation page.
Pic courtesy of Redit. Happy 3:16 Day,…’cause Stone Cold Said So!!! 🙂
S/S/S:
Overhead Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Today starts our new strength cycle!!!! For our Squat movement this cycle, we will focus on the Overhead Squat. For the Overhead Squat, few things to remember:
Feet at shoulder width / Wide grip on bar / Knees stay in line with the toes / Shoulder push up into the bar / Arm pits face forward / Lumbar curve maintained / Hips go slightly back, then down to start the squat / Squat ends with crease of the hip below the knee / Bar moves over the middle of the foot / Heels stay down throughout movement / OHS ends when your hips and knees are fully extended. With the 5X5 week, goal is to increase weight every set. The last rep of each set should be VERY taxing
WOD:
AMRAP 5:
15 Kettlebell Swing (53/35)
12 Front Squat (115/80)
9 Hang Power Snatch (115/80)
Rest 5 Minutes, then…
AMRAP 5:
15 Kettlebell Swing (53/35)
12 Front Squat (95/65)
9 Hang Power Snatch (95/65)
Back2Back 5 Min AMRAPS with a nice 5 min break between. With the built-in rest, the goal is to go all-out for the 5 minutes each time. Notice the weight on your bar drops in the second AMRAP. Therefore, aim for more rounds in that second AMRAP than you did in the first. Go for broke!
Scaling Options:
KB weight -> 35/25 -> as needed (Elite 70/53)
Bar weight -> start at 96/65 -> start at 75/55, but make sure you lower the weight for second AMRAP
Pic courtesy of CrossFit Ft. Hood. Don’t be scared! Finish off re-test week strong!!!
S/S/S:
Snatch Grip Deadlift
5X5
Increase weight ea set
Compare to 15Jan2020
Video courtesy of Untamed Strength.
: Time to re-test our Snatch Grip Deadlifts 5X5! If you’ve hit the last 9 weeks hard, we should see a weight jump today!
Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward). Grab the bar in a snatch grip (hook grip the fingers), use straps if you want. Shoulder blades should be over the barbell. Engage the lats and chest up. Drive the feet through the floor as you stand. Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out. Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep.
WOD:
Alternating On the Minute x 12 Min:
Minute 1: 12/9 Cal Row
Minute 2: 3 Deadlifts (Climbing)
Start around 50% of 1RM deadlift, and build
A little weight-building EMOM to finish off the week! While our focus has been Snatch-grip Deadlifts for the last 9 weeks, today will be a fun time to pick up some heavy weight in a conventional deadlift grip! Have fun with this one! Make the jumps in weight based off feel. If you are feeling strong, make some good-sized jumps. If you are a little beat up this week, don’t go so big.
THE ALAN MCMURRAY MOTF FOUNDERS RUCK IS A 4.5 MILE RUCK DEDICATED TO HONORING OUR FALLEN BROTHERS & SISTERS WHO GAVE THE ULTIMATE SACRIFICE DURING THE WAR EFFORTS OF OPERATION IRAQI FREEDOM (OIF), OPERATION NEW DAWN (OND), OPERATION ENDURING FREEDOM (OEF), OPERATION INHERENT RESOLVE (OIR), AND OPERATION FREEDOM’S SENTINEL (OFS). THEIR WATCH IS OVER NOW SO WE CARRY THEIR WEIGHT UPON OUR BACKS AND CONTINUE ONWARD IN THEIR HONOR
We have a Joint Strike CrossFit team going, would love to have more!
For event info and ticket purchase, click on the above pic.
Pic courtesy of WODWell
WOD:
“Tommy Mac”
2 Rounds For Time:
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Power Snatches (115/75)
12 Burpees
12 Push Jerks (115/75)
12 Burpees
12 Hang Squat Cleans (115/75)
12 Burpees
12 Overhead Squats (115/75)
Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.
MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.
The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:
“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”
Pics courtesy of HookGrip. Time to see how honing technique over the past 9+ weeks has worked for us. Trust in your technique and see what you can move! Coming off the holidays, your body should be well-rested and ready to MOVE SOME WEIGHT!!!
A little “Up and Down the Mountain” mini chipper for you today. Your best bet for this one is to keep your rest time limited to your transition from one movement to another.
Videos courtesy of Train FTW. Re-test Week!!! We’ll compare today’s weights to what you used on 13 Jan. If you hit each week of these, you should see a jump in weight! Don’t let the form break down! Keep the torso upright throughout the movement.
WOD:
3 Rounds:
400M Run
20 Alt DB (50/35) Box Step Ups (24”/20”)
10 Devils Press (50/35)
Quick demo on the DB Box Step ups.
Execution: Step one foot on top of the box. Drive the knee over the foot and stand.
Touch second foot to the top of the box and step down with this foot first. Alternate feet every rep
Pic Courtesy of CrossFIt HQ. Finish the week STRONG with this awesome Hero WOD. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
If you need to break up the reps, suggest you do it at deadlift rep 11, hang power clean 8, and once you finish the push jerks.
Scaling Options:
Bar weight -> 135/95 -> 115/80 -> 95/65 -> As needed, but must use same weight for all movements
Our last time hitting Snatch Grip Deadlifts this cycle before we re-test our 5X5. Looking for 5 HEAVY doubles today! Again, this is great for building a strong upper back as well as adding to our overall back strength (important for conventional deadlift improvement, and just making your back better for whatever the world throws at it). Due to the arms being out wider, you will have to squat down deeper than you would for a conventional deadlift.
Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward). Grab the bar in a snatch grip (hook grip the fingers), use straps if you want. Shoulder blades should be over the barbell. Engage the lats and chest up. Drive the feet through the floor as you stand. Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out. Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep
WOD:
For Time:
400M Run Buy-In
then…
21-15-9:
Handstand Push Ups
Pull Ups
then…
400M Run Cash-Out
Time Cap: 12 Min
With the nicer weather coming around, time to get outdoors a little bit. Therefore, you’ll get two nice little runs between some good push/pull work!
Scaling Options:
Run -> 500M Row
HSPUs -> Pike Push Up off Box* -> Pike Push Up off the ground
1 Min Max Reps Front Rack Dumbbell Step Back Lunges (50/35)
1 Min Max Hand-Release Push Ups
1 Min Max Calorie Row
1 Minute Rest
Score = Total reps + cals
Video courtesy of Functional Bodybuilding. Quick demo of the DB Front Rack Reverse Lunge. Today, keep an eye on the clock (or listen to the coach), once you are about 5-10 seconds away from the end of a minute, get ready to move to the next movement. The only exception is the row. Since you rest right after that, go until the end of the minute. For the Hand-Release Push Up, as long as there is air between your hand and the ground at the bottom of each rep, you’re good. Do NOT let your body snake up as you push up. Keep the core tight and body straight.
Joint Strike CrossFit 