Please come out this Saturday to CrossFit Unwavering for a benefit WOD for fallen El Mirage K-9 office Koki.  Koki was killed in action last November.  CrossFit Unwavering wants to show some love to the El Mirage Police Dept, so they will run the above WOD that day.  All are welcome and any donations will go to the Arizona Law Enforcement Canine Association.  Get a teammate, come out, do work and show some love!

For more info on Koki, click on the above pic.

For today’s work..

WOD:

Perform 8 Rounds of 45 sec work/15 sec rest of:

Max Reps – Double Unders

Rest 2 Min

Perform 8 Rounds of 45 sec work/15 sec rest of:

Max Reps – Kettle Bell Swings (53/35)

Rest 2 Min

Perform 8 Rounds of 45 sec work/15 sec rest of:

Max Reps – Ab Mat Sit Ups

Score = Total Reps

Goal – For any given movement, stay within 2-3 reps of each set

Today’s WOD, is similar to a Tabata-style WOD, but instead of 20 seconds of work and a 10 second break, we are pushing for a longer period of work each time, plus you get a 2 min break between 8-round sections.  Obviously, don’t try to spring through the 45 seconds of work, but don’t go slow either.  Find a pace that allows you to keep moving the whole 45 seconds.  Keep a running total of reps in your head, as your score today is total combined reps.  During the 8 rounds of a given movement, your goal should be to stay within 2-3 reps either above or below the rep count for every round.  That means, in round one of a movement, if I hit 25 reps, I should try to hit 22-28 reps each round of that given movement.  That way, your work output stays constant.

Scaling Options:

DUs -> would prefer no scale, just spend 8×45 sec practicing, BUT, if you want, go Single Unders

KB weight -> 35/25 -> as needed

Ab mat Sit Ups -> feet anchored

Cool Down:

Calf stretch on rig – 1 min per side

20 slow and controlled cobra to downward dog (spend 5 sec at each position)

pic courtesy of PorjectManager.com

RE-TEST WEEK!!!

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Compare to 28Oct

Video courtesy of Catalyst Athletics.  Re-test week is here!  Time to see if the weeks of work has paid off!  Today, we re-visit the 2-sec pause Back Squat 5X5!  Remember to keep tension in your legs and core during the pause.  Goal is to go heavier each set than you did on 28Oct.

WOD:

Every 4 Min for 4 Rounds:

30 Air Squats

20 Deadlifts (225/155)

10 Burpee Over Bar

So, during a round, if you finish the 30 Air Squats, 20 Deadlifts and 10 Burpee over Bars (not bar-facing burpees) in less than 4 minutes, rest until the next round starts up.  If you are unable to finish all the work within the 4-minute period, at the end of the round, stop and start up the next round, but decrease your rep scheme by 5 reps per movement.

Scaling Options:

Air Squats -> to depth

Bar weight -> 185/130 -> 155/110 -> As needed

Burpee Over bar -> can step over bar instead of hop

Cool Down:

Couch stretch – 2 Min per leg

Banded hamstring stretch – 2 Min per side

PROGRAMMING REMINDER: The re-test week for our current cycle will begin 6Jan. It will test our 5X5 on Back Squat and Bench Press, as well as see us re-test our Oly 1RMs. This will be a good test to see if all the hard work since late October has paid off!

S/S/S:

Power Snatch

Spend 15 Min working up to a heavy single or double

The goal today is to just move some good weight.  “Heavy” does not mean you have to go for a 1RM (but If you hit one, cool!) Go by how your body feels and just focus on good reps.  Would suggest doing one or two sets of 3-5, and then go down to doubles or singles from then on out.  As you make jumps in weight, make sure you give your body enough rest time in between sets.  Have fun with this!

WOD:

For Time:

8/16/24/32 – Alt Dumbbell Snatch (50/35)

24/32/40/48 – Russian Kettlebell Swings (70/53)

Time Cap – 12 Min

The time cap is meant to help motivate you to push the intensity on this one!  That said, don’t sacrifice form for speed.  Stay safe!  No one wants to start the new year with an injury 😊

Scaling Options:

DB weight -> 35/25 -> as needed

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Thread the needle pose – 1 min per side

Video courtesy of Six Physio

Child’s pose – 2 min

Pic courtesy of Johns & Johnson.  Let’s kick this New Year off right!

WOD:

“Welcome to 2020”

3 Rounds of:

20 Cal Row

20 Ab Mat Sit Ups

Immediately Into..

3 Rounds of:

20 Cal Assault Bike

20 Pull Ups

Immediately into…

3 Rounds of:

20 Cal Ski Erg

20 Hand Release Push Ups

Scaling Options:

Ab mat Sit ups -> Feet anchored

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Hand-rel pushups -> pushups off a bench

Cool Down:

Roll out lats – 1 min per side

Cobra pose – 2 min

Pic courtesy of Wallpaper Access.  From the staff at Joint Strike CrossFit, we would like to wish you all a Happy New Year!  See you first thing Thursday morning!!!

Pic courtesy of CrossFit Sunnyside

REMINDER: The gym will be closed tomorrow for New Years, so come in today and gets your New Year’s Eve sweat on!!!…and bring in a friend, because…

WOD:

“Out with the Old, in with the New” Year WOD

In a Team of 2 (one athlete working at a time)

AMRAP 10:

20 Front Squats (115/80)

19 Burpee Over Bar

-3 Min rest, then…

AMRAP 10:

20 Hang Power Cleans (115/80)

20 Toes to Bar

-3 Min rest, then…

For Time:

365 Double Unders

Nice little team WOD to say goodbye to 2019 and welcome 2020!  Reps can be split any way you and your partner want, just only one of you can work at a time.  Yes, you can squat clean into the first front squat coming off the ground.  For the Hang Power Cleans, they can be either high hang or anywhere above the knee.  Just make sure before you begin, you deadlift the bar up to full extension before dipping into the hang.

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

Double Unders -> 730 Single Unders

Cool Down:

Calf stretch on rig – 1 min per side

Tricep mash – 1 min per side

pic courtesy of untraconsultants.com

SCHEDULE NOTE:
The Combat PT Tent will be open normal hours this Monday, Tuesday, and Friday (so there will be a 0530 class). There will be a 1630 class on Tuesday as well.  The gym will be closed on Wednesday, and on Holiday Hours (0900-1700) on Thursday. Please plan accordingly.

PROGRAMMING NOTE:

The re-test week for our current cycle will begin 6Jan. It will test our 5X5 on Back Squat and Bench Press, as well as see us re-test our Oly 1RMs. This will be a good test to see if all the hard work since late October has paid off!

WOD:

Every 4 Min for 20 Min:

400M Run

Max reps – Walking Lunge

Score = Total Walking Lunges

Scaling Options:

Run -> 500M Row

Walking Lunge -> Air Squats

Cool Down:

Couch stretch – 2 min per leg

Leg bleeds – 2 min

I call this one the Christmas Cookie Cutting Chipper 🙂

WOD:

For Time:

50 Wall Balls (20/14)

40 Ab Mat Sit Ups

30 Burpees

20 Dips

10 Man-Makers* (35/25)

20 Pull Ups

30 Box Jumps (24/20)

40 Kettle Bell Swings (53/35)

50 Walking Lunges

Little WOD to work off all The Christmas Cookies 😊

Video courtesy of Reebok CrossFit ONE.

Scaling Options:

Med ball weight -> 14/10 -> as needed

Dips -> dips off box

DB weight -> 25/15 -> as needed

Pull Ups -> Buddha Pull Ups

Video courtesy of Not Kris Roe

Box height -> 20/16 -> as needed

KB weight -> 35/25

Cool Down:

Pigeon Pose on box – 2 Min per side

Leg Bleeds – 3 min

Pic courtesy of Quick Meme.  Time to get back at it!…but we’ll ease you back in…

WOD:

EMOM 25:

Min 1 – Max Cals Row

Min 2 – 25 Goblet Squats (53/35)

Min 3 – Max Reps – Double Unders

Min 4 – 30 Second Hollow Hold

Min 5 – Rest

Score = Cals rowed + Double Unders

Come in and get the body moving around a little!

Video courtesy of CrossFit HQ.  Quick demo on Hollow Hold and scales for the movement.

Scaling Options:

DUs – No Scale.  If you do not have Double Unders, the minute will be spent practicing.  You may get your FIRST DU!!!

KB weight -> 35/25 -> as needed

Hollow hold -> see demo video

Cool Down:

Calf Stretch on Rig – 1 Min per side

Childs Pose – 2 min

Pic courtesy of CrossFit DFW.  From the staff of Joint Strike CrossFit to all of you, Merry Christmas!!!