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!
Scaling Options:
If unable to squat snatch or squat clean, use power variations
Video courtesy of Albany CrossFit. Using the band will help increase that stretch
Increase weight ea set
Compare to 6 Nov
Video courtesy of Rogue Fitness. A good day to get heavy! Re-testing our 5X5 deadlift! Goal is heavier per set than what we did at the beginning of Nov.
Scaling Options:
Pull Ups -> Buddha Pull Ups
Med ball weight ->14/12 -> as needed
DU -> 120 SUs
Videos courtesy of CrossFit HQ. Quick demo on DB power cleans. Remember, only one head of each DB needs to touch the ground at the start of every rep.
Quick demo on DB Push Press. Remember not to re-bend the knees once you start going overhead. These ain’t push jerks!
Scaling Options:
DB weight ->35/25 -> as needed
Increase weight ea set
Compare to 31 Oct
Video courtesy of Rogue Fitness. Time to see if the weeks of hard work paid off! Try to go heavier per set than you did back at the end of Oct.
Try to limit your rest to the transition from one movement to the next
Scaling Options:
Cut cals to 20-15-10-5
We, the coaching staff will start putting out a monthly challenge for all you awesome athletes to perform some time during this month! We will have the challenge listed up on the back of the WOD white board. When you complete the challenge, write your name and time/score/weight, etc.. (will vary per challenge), and if you did it RX’d or scaled on the board. The monthly winner will be recognized right here on our website!
Our first challenge, presented by Coach Sherri will be….
pic courtesy of CrossFit HQ.
Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.
CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”
From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”
REMEMBER: The challenges will be separate from our daily WODs, so they are done on your own time, any time during the month. So, deadline for this challenge will be 2000 local on 31 Jan.
Let’s have some fun!!!!
| *For the bear crawl, mark off a 25’ area on the floor and bear crawl down and back twice per round. |
Scaling Options:
MU -> jumping MU -> MU transitions
Video courtesy of Gymnastics WOD. If unable to do this for a scale, drop to burpee to jumping pull up
Box height -> 20/16 -> as needed
Bear crawl -> lower distance to 50’ ->10 In-place inchworms
Try to use the run as a recovery period. Shake out the arms, loosen up the legs so you can sprint through the assault bike and snatch pieces.
Scaling Options:
Bar weight –> as needed
Run -> 500M row
pic courtesy of Reddit
| * Cluster = Squat clean thruster.
There is a lot of work in this WOD, so focus on the movement you are doing and get through the reps as quick as you can (unbroken if possible), then take a couple breaths before you go to the next move. Try to do this through the whole WOD. |
Scaling Options:
DUs -> DU attempts through 75 rope contacts or 50 “penguin jumps”
Hand Rel push ups->push up off bench
Bar weight ->as needed, but use same weight for all lifts
BJ -> 20/16
Ring dip ->bench dips
HSPU ->pike push up
Muscle Up ->burpee to C2B pull up-> burpee to jumping pull up
Pic courtesy of CrossFit Edina.
Happy New Year!
The Combat PT Tent is closed today, so no classes or WOD
| Take today to recover. We begin a new year of fitness tomorrow….and it’ll be a doozy… |
There will be no scheduled classes from 24Dec-1Jan to give our coaching staff time off to be with their families, but WODs will still be posted here. If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.
We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan. Be ready for some fun in the New Year!
| Probably the best strategy is to break each movement to two sets of 9 reps per round. Make sure not to spend too much time resting between. |
Scaling Options:
Med ball weight ->14/12 -> as needed
Push ups ->off bench
KB weight -> as needed
Pull ups -> buddha pull ups
video courtesy of notkrisroe
Joint Strike CrossFit 