20200406

pic courtesy of Instagram. I know this is how we’re all feeling right now. Stay strong! We will get through this! Be Safe!

Warmup:

30 Jumping Jacks

10 sit ups

5 Iron cross per side

5 scorpion per side

Grab light plate or DB

Plate warmup*

* With a light plate, perform the following giant set twice: 10 Ground to Overhead, 10 Squats w/arms extended out in front, 5 OH walking lunge per leg, 10 Around the worlds

For plate Around the Worlds (vie courtesy of IRC Fitness)

WOD:

4 Rounds For Time:

15 Weighted Sit Ups (25/10# plate)

30 Stationary OH lunges (25/10# plate)

45 Ground2Overhead (25/10# plate)

Videos courtesy of Train FTW. : For the weighted sit ups, get in a butterfly sit up position, with the arms extended like you were doing a bench press. From there, begin your sit up. As you come up, move the arms to an overhead position. If you do not have a plate, do this same movement with a DB, KB, or weighted object. If too difficult to do weighted, do with no weight, but still move the arms in the same position

For Plate Ground To Overhead

Set-up: Feet in squat stance. Flat back. Plate between feet with straight arms. Weight distributed across whole foot.

Execution: Keeping shoulders over the plate and back flat, deadlift to the mid-thigh. Aggressively extend the hips and knees. Shrug upwards. Pull elbows high and outside. Punch up to lockout arms. Do not re-bend the legs.

If you do not have access to a plate, you can do these movements with a dumbbell or kettlebell, or any weighted object you have at the house (2-liter bottle, detergent bottle, 12-pack of cans, case of water, etc…)

Scaling Options:

Plate weight -> 15/5 -> as needed (elite – 45/25) if no plate, use DB or KB or weighted object

Cool Down:

Samson Stretch hold – 2X30 sec per side

Video courtesy of Paridiso CrossFit

Butterfly stretch – 2 Min

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S/S/S:

5 Rounds of:

100M Sprint

Time it takes you to walk back to the start point is your rest between rounds.

Video courtesy of Shaun Spencer Fitness. Some good tips for better running/sprinting.

WOD:

For Time:

Three Options:

5K Run for Time

6K Row

1200 Double Unders/2400 Single Unders

Today is a good day for a bit longer WOD. Take advantage of the warmer weather to get outside and get some scenery (just keep a good distance from others. #SocialDistancing ) For the Row or DU options, if you can set up outside, do so! Get that fresh air!

Scaling Options:

Cut distance/reps in half

Cool Down:

Pigeon Pose – 2 Min per side

Calf Stretch on a wall/rig – 2 min per side

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Warmup:

10 Kickers per side

10 Bow to Bends

10 Spider-man Lunge

10 Cobra to Downward Dog

10 Sit Ups

Grab light KB/DB

10 KB/DB Deadlifts

10 Russian Swings

5 American Swings

WOD:

AMRAP 20:

3 Ab mat Sit Ups, 3 American Kettlebell Swings (53/35)

6 Ab mat Sit Ups, 6 American Kettlebell Swings (53/35)

9 Ab mat Sit Ups, 9 American Kettlebell Swings (53/35)

…

Continue to add (3) Repetitions Per Round

Video courtesy o CrossFit HQ. If you don’t have a KB, you can do the swings with a DB. Same concept and execution. If you have the RX weight, good. If you are limited to lighter options, still stick with the rep scheme. It’ll still get spicy 🙂

Scaling Options:

Sit up -> Feet anchored

KB weight -> as needed

Cool Down:

Roll out T-Spine – 30 passes

Cat/Cow Stretch – 20 reps (slow and controlled)

Video courtesy of Howcast. Quick demo on cat/cow stretch.

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Warmup:

7 Min AMRAP:

30 Single Unders

10 kneeling lat stretch

8 DB/KB ground to OH

5 Kip swings or bent over row

5 Cobra to Downward Dog

10 Thoracic High Fives

S/S/S:

Turkish Get Up Practice:

Spend 10 Minutes working on Turkish Get Up technique.

Use DB, KB, Bar, or any object you can hold onto (detergent bottle, 2-liter bottle, broom stick, closed paint can, etc…

Video and comments courtesy of Jeff Martone and CrossFit HQ. Some basics for the Turkish get up.

First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position

WOD:

21 Min EMOM:

Min 1 – 1 Turkish Get Up per side

Min 2 – 10 Pull Ups/Ring Rows/Bent over Rows, table rows

Min 3 – 30 Double Under/60 Single Unders/30 Penguin Hops/60 Bunny Hops

In the Turkish Get ups, the goal is to try to increase the weight each round. If this is not possible, try adding reps per round to make it challenging

Video courtesy of Andrew Hemmig. If you are limited on equipment, this is a good alternative for pull ups, table rows

Video courtesy of WOD Prep. Demo of Penguin Hops. If you don;t have a rope, do these.

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Downward Dog – 2 X 1 Min Hold

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Warmup:

200M Jog

10 Walking Lunge

10 Inchworm

10 Cossack Squats

10 Alt Toe Touch

Grab light KB/DB

5 Goblet Squats w/2 sec hold at bottom

5 Push press per arm

3 OH lunge per arm

WOD:

For Time:

600 Meter Run

50 DB/KB Single-arm Overhead Walking Lunge

600 Meter Run

50 DB/KB Single Arm Thrusters

600 Meter Run

50 DB/KB Goblet Squats

If you don;t have a KB or DB, use any object you can hold in one hand. Weight-wise, pick something that is not overly heavy, but heavy enough where you would have to break every 12-20 reps. Or, if you have a bar, do the movements with both arms, just aim to go a bit heavier.

Video courtesy of Feroce Fitness. The Single Arm OH Lunge can either be walking or in-place

Video courtesy of Marcus Filly. The Thruster can be DB or KB.

Video courtesy of WOF CrossFit. If you do not have a KB, feel free to use a DB.

Scaling Options:

Run -> 750M Row -> 3 Min of cardio of choice

KB/DB movements – no weight

Cool Down:

Overhead Stretch – 1 Min

Video courtesy of Veterans Health Administration.

Calf Stretch on wall – 1 Min per side

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Pic courtesy of Shut Up and Take My Money. We are heading into Week 2 of at-home Joint Strike. Please stick with it! I know with so many of us either stuck int he house or unable to get into the gym, this time can be frustrating. Please continue to stay active. Doing these WODs will not only keep you fit, it will help keep you sane. If you need alternatives to any movement, please reply to this post or reply on the Facebook posts, or email me at dave_leclaire@yahoo.com directly.

Warmup:

30 Jumping Jacks

20 Flutter Kicks

10 Spider-man Lunge to Samson Stretch

10 Cobra to Downward Dog

10 Leg Raises

10 Iron Cross

20 Jumping Jacks

10 Thread the Needle

Practice Hollow Work movements

S/S/S:

Tabata Hollow Work

8 Rounds each of 20 Sec Work, 10 Sec Rest:

Hollow Hold

Superman Hold

Hollow Rocks

V-Ups 2x2x tempo*

*2X2X tempo = 2 second raise to the top of V-up, no pause at top, 2 second descent to bottom of V-Up, no pause at bottom

Way this will work, you will complete 8 rounds of 20 second work, 10 seconds rest of Hollow Hold, then after the 10 second break at the end of set 8 of Hollow hold, you will go right into 8 sets of 20 seconds work, 10 seconds rest of Superman Holds. This pattern will be the same when doing 8 sets of Hollow Rocks, and 8 sets of Tempo V-Ups. For the Hollow Rocks and V-ups, do as many reps as you can int he 20 seconds per set. For the movements

For the movements:

Video courtesy of the CrossFit Gymnastics Course. Hollow Hold

Video courtesy of SmithCoaching. Superman Hold. NOTE: Do NOT arch the neck. Keep gaze straight ahead.

Videos courtesy of CrossFit HQ. Hollow Rock. If unable to do as RX, bend one or both knees to chest. Also, scale to bringing the arms to the sides if needed.

Demo of the V-Up. Don;t forget to stick to the above-mentioned tempo per rep.

WOD:

4 Rounds:

21 Burpees

15 V-ups

9 Pike Push Ups

If you have access to more equipment, feel free to change the movements to Burpee Box Jump, Toe2Bar, and Handstand Push ups or Pike Push ups off a box

Video courtesy of Global Bodyweight Training. Demo for Pike Push Ups off the ground.

Scaling Options:

V-Ups –> Butterfly Sit Ups

Pike Push Up -> Hand Release Push Up -> Push Up off bench

Cool Down:

Cobra Pose – 1 Min

Thread the needle Hold – 1 Min per side

20200327

Joint Strike Athletes: Due to gym closure due to safety steps related with COVIS-19 resistance, we are going to post WODs that can be done at the track, at a park, in your garage, out in front of your house. Ideally, these WODs will utilize a single Dumbbell, a Kettle Bell, a jump rope, and a pull up bar (not all at the same time). If these items are not available, we will offer alternatives. IF you have to alter WODs due to limited equipment, that is fine. The point is, stay active. If you have questions or need advice, alternatives, support, etc… please post here or on our Facebook page and one of our staff will get back to you. We love this community and will do everything in our control to help keep you fit. We WILL get through this and you CAN stay active through it all.

Warmup:

Grab light DB

10 one-leg deadlifts per side

5 Bent over rows per side

5 Front Squats per side

5 Push Press per side

5 Thrusters per side

WOD:

EMOM for 24:

Min 1 – 15 DB Goblet Squats

Min 2 – 10 DB Rows per arm

Min 3 – 8 One-Arm DB Overhead Press per side

Min 4 – 6 Single Arm DB Thrusters per side

DB weight – 35/25

Video courtesy of Feroce Fitness. Quick demo of one-arm DB Thrusters

Video courtesy of WOF CrossFit. Quick demo of DB Goblet Squat

Video courtesy of Marcus Filly. Demo of one-arm DB row. If you do not have a bench available, go into a lunge and use your free arm to brace your body.

Scaling options:

DB weight -> as needed. If no DBs, use what is available

Cool Down:

Pigeon Pose – 2 Min per side

Kneeling Lat stretch – 2 Min per side

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Warmup:

200M Jog

Side lunge 30’

Twisting Lunge 30’

10 Knee hugger to hip opener

10 Pike Push Ups off the ground

10 Over and backs

S/S/S:

10 Min to work on:

Tripod/Headstand/Wall Handstand/free-standing Handstand/Handstand Walk

Depending on your skill level here are tutorials from frog stand (tripod) to free-standing handstand(video series courtesy of

WOD:

4 Rounds:

10 Handstand Push Ups

200M Run

30 Walking Lunges

40 Mountain Climbers

50 Second Plank (top of push up)

Again, if you need to alter the WOD due to what is available to you, so be it. Another good alternative for Handstand Push ups can be seated heavy Dumbbell Presses.

Scaling options:

HSPU -> Pike Push up off box -> Pike Push Up off floor -> Hand release push up

Run -> 250M Row/.4Mile Assault Bike/150M Ski erg

Cool Down:

Scorpion Hold – 1 Min per side

Downward Dog – 2 Min

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Warmup:

8 Min AMRAP:

30 Single Unders

10 light KB deadlifts

8 Russian Swings

5 Tuck jumps

5 Cobra to Downward Dog

Then…

10 Iron crosses

10 Scorpions

WOD:

For Time:

50 Double Unders

400M Run

30 American KB Swings

20 Sit Ups

10 Box Jump Overs

20 Sit Ups

30 American KB Swings

400M Run

50 Double Unders

For the run, if you don’t have a track you can use, again, you can either mark out a 200M section of road, and use that 200M point as your turnaround, or run for one minute, then turn around and come back. For the KB swings, if you do not have a KB handy, use a DB. If now DB, use a detergent bottle, filled jug, etc… For the box jump overs, if you do not have a box, use a step stool, sturdy chair, big tool box, etc.. If none available, just do a tuck jump and land forward.

Scaling options:

DU -> 100 Single Unders/50 penguin hops*/100 bunny hops

Video courtesy of WOD Prep.

Run -> 500M Row/.7 Mile Assault Bike/300M Ski Erg

KB Swing -> Russian height

Box jump Over -> Step up/over

Cool Down:

Childs Pose – 2 Min

Cobra pose – 2 Min

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Warmup:

Bear craw 30’

Inchworm 30’

10 Pushup to Downward dog

10 Alt toe touch

10 Huggers

10 Over and backs

Grab light weight

10 one-arm deadlifts per side

8 one-arm push press per side

5 one-arm snatch per side

S/S/S:

EMOM for 10:

20 Push Ups

Score = Total successful round

If you are unable to finish a round in the given time, stop when the next minute begins, take that minute of rest, then begin the following minute.

So, if say in minute 4, I only get 15 push-ups in by the end of the minute. When minute 4 ends, I will take that minute 5 off, and then start again when minute 6 starts.

Again, your score is total successful rounds.

WOD:

For Time:

40-30-20:

DB Snatch (50/35)

Burpee over DB

Video courtesy of Clayton Clemens. These WODs are going to be based on using a single DB or KB. If you don’t have those available. My good friend, Clayton Clemens from CrossFit Hyde Park shows how a common detergent bottle can be used for Snatches. Also, the option to use a 12-pack is fine as well. The point during this time is to keep yourself doing activity. If it is slightly altered based on what is available, that is fine. Just. Keeping. Being. Active.

Scaling options:

DB -> 35/25 -> as needed -> if no DB, use what is available.

Push up -> Reduce reps to 15 -> 10 -> as needed

Burpee over DB -> Burpee