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Cycle 6 Week 2!

I hope everyone enjoyed week one of our sixth cycle!

We will continue to work on higher volume sets for the skills we have been working on in the past few cycles. Week two will start out with a snatch complex for 10 sets and following with a short AMRAP that includes shoulder to overhead (press, push press, push jerk, split jerk) and double unders.

Our holiday schedule is as follows:

December 17-22 - Normal Hours

24 - Normal Hours

25 - Gym Closed

26-29 Normal hours

Dec 31 and Jan 1 - 10am Only

Cycle 6 Day 6

Join us next Friday, December 21st at 18:30 for a fun holiday WOD followed by gym social!

Please bring your favorite baked goods and beverages!

We look forward to seeing you all there.

The coaching team!

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!!

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Question of the day:

What’s a funny (appropriate) pick-up line that works for you?

Snatch Complex (1 complex for 10 rounds)

10MIN EMOM:

1 Snatch Pull + 1 Snatch + 1 Overhead SquatEvery 1:00 for 10 rounds, complete:

1 Complex

Start around 70% of your snatch max and work up.

Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

40 Double Unders
10 Shoulder to OverheadRx+ - 115/75
Rx - 95/65
Sc - as needed.

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Holiday WOD and social

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Join us next Friday, December 21st at 18:30 for a fun holiday WOD followed by gym social!

Please bring your favorite baked goods and beverages!

We look forward to seeing you all there.

The coaching team!

Cycle 6 Day 5

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Give us a rating!!

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Question of the day:

Which Disney character’s story does your life most resemble?

 Power Clean + Hang Power Clean + Push Jerk: (1 Complex every minute)

 Power Clean + Hang Power Clean + Push Jerk:Every 1:00 for 10 rounds, complete:

1 Power Clean + Hang Power Clean + Push Jerk

Try to work up in weight.

Metcon (AMRAP - Rounds and Reps)

18:00 AMRAP

20 Kettlebell Swings
15/10 Calorie Bike
10 Pull UpsAmerican Swings.

Rx+ - 70/53
Rx - 53/35
Sc - as needed.

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It’s the most wonderful time of the year! (If you’re a crossfitter)

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It’s the most wonderful time of the year! (If you’re a crossfitter)

No, it isn’t Santa and his reindeer delivering Christmas presents, it’s some of the world’s best CrossFit athletes duking it out in Dubai, UAE to secure themselves a spot to the 2019 CrossFit Games. 

Below is a link that will tell you how to watch all of the action and events (FOR FREE!). The male side features numerous Games athletes however with Mat Fraser in the mix we pretty much know what the result will be. The women’s division however is going to be highly contested with up and comer from Hungary Laura Horvath taking on the likes of Samantha Briggs and Sara Sigmundsdottir. It is a toss up as to which female will be victorious.

 

Click HERE for the entire viewing schedule!

 

 

 

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Welcome to Cycle 6!

Congratulations everyone! You all dominated Test Week for Cycle 5! We saw a lot of hard work pay off last week!

Cycle 6 begins this week with new goals and focuses. This cycle will be our final cycle to close out 2018!

Our lifts for this short cycle will rotate each week, but they will all include more volume than normal. Sets may be a lower amount but the reps for each set may range from 8 to 20 reps. Training at higher volumes for a few weeks will provide a solid base and reinforced technique for Cycle 1 of 2019!

Movements you will see are all forms of squatting (back squats, front squats, overhead squats), pulling movements (deadlifts, rowing), overhead lifts (push jerks, push press, strict press) and gymnastic movements (pull ups, muscle ups, ring dips).

I hope you guys are excited! See you this week!

-Coach Greg

Cycle 6 Day 1

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Question of the day:

What did you name your first car?

Front Squat (4 sets of 10 reps)

Every 2:00 for 4 rounds, complete:

10 Front Squats

Work up in weight for each set and start each set from the floor.

Diane (Time)

21-15-9 
Deadlifts, 225# / 155# 
Handstand Push-ups

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From National Level Soccer to National Level Fitness: The Story of Shahad Budebs!

   

Happy Wednesday everyone, we hope you’re enjoying your test week, there have been tons of PRs set so far and it’s only been two days!

We are featuring a story stemming from the first CrossFit sanctioned qualifier event, the “Dubai CrossFit Championship.” 

A former member of the United Arab Emirates National Women’s team Shahad Budebs (IG: shahad0900) is taking her athletic abilities to CrossFit. With nearly 5 years of experience she is hoping to take the top spot this year and punch her ticket to the 2019 CrossFit Games!

Check out her story here

 

CYCLE 5 DAY 33

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Question of the day:

What’s the craziest dare you ever took?

Back Squat (3 Rep Max)Take 20 minutes to establish a 3 rep max back squat.

Metcon (Time)21-15-9-15-21

Front Squats
Box Jumps 24/20Rx+ - 115/75. 30/24
Rx - 95/65

Sc - as needed.

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THREE WAYS TO HIT A NEW BENCH PRESS PERSONAL RECORD

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THREE WAYS TO HIT A NEW BENCH PRESS PERSONAL RECORD

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“The man on top of the mountain did not fall there” – Vince Lombardi

When we see the best of the best compete, they seem to make it look effortless. So effortless, they attract terms like “naturally talented” or “gifted.” But this couldn’t be farther from the truth. As Vince Lombardi writes, they “did not fall there” by chance. They did something, very specific. They have worked harder than us.Period.It’s not because they were born with it, or because they received it by chance. It’s because they earned it. They climbed the mountain – there’s only one way up. This isn’t demoralizing… it’s the opposite. It’s *empowering*. It’s proof that we too can climb if we so choose to put in the work. That discipline, over time, can get us there. It doesn’t matter where you started. And it doesn’t even matter where you are today. All that matters is where you want to go, and how hard you want to work for it!

TIP 1: THINK MOBILITY

Some lifters will go into a workout and start things off with a long stretch. Though I believe there are plenty of benefits of static stretching, it’s not as effective as other methods when workout prep is the name of the game. Stiff muscles and tight joints need mobility work from dynamic movements like jogging, lunges, leg swings, and arm circles to really reap the following benefits.

Mobility work elevates muscle temperature. Dynamic actions that involve mobility to the joints will make the muscles warmer and better prepared to resistance train.

They help the joints release synovial fluid. This lubricates the joints and makes it easier to achieve full ROM without any blockage or pain.

They don’t dull the nervous system. Since nothing dynamic is held for a long time, the nervous system doesn’t suffer.

TIP 2: STIMULATE YOUR NERVOUS SYSTEM

If you’re testing your 1RM for the bench, you don’t need to be skipping or doing jump squats to get ready. Different muscles have different clusters of motor units that activate them. We need to think about getting them ready to do hard work. Unloaded movement that simulates the action you’re about to perform is a good start. In the case of the bench press Opens a New Window. , start with plyo pushups (even where the hands are elevated if you’re not quite advanced enough to start from the floor).

Also remember that fatigue is the enemy. You’re about to use all your stores of energy to hit a new 1RM, so make sure everything you do before then is strictly focused on power and explosiveness—not hitting your limit. When you can’t explode anymore, it means your fast twitch muscle fibers are beginning to drop out of the lift. That’s bad news for your workout, so keep these reps low.

TIP 3: KEEP EXPLODING THROUGH YOUR RAMPING SETS

Now we’re at the part of the workout where we’re doing our ramping sets of the specific movement. The same rules apply as the above section. You don’t want to fatigue your muscles yet; you want to stimulate them. Therefore, the amount of reps you actually do with, for example, your 8-rep max, will be significantly lower than what you know you can actually do for 8 reps.

Granted, especially if you have a very high strength ceiling (someone who can bench press 365 lbs. versus someone who can bench press 195 lbs.), it may take a few more reps or even sets at the lightest weight available to get warm. This may even feel like part of the mobility-style warmup at first, but when the weight starts to work its way up, remember to focus on good technique and a solid explosion.

Next, don’t skimp on rest time. It takes longer for the nervous system to recover than a typically fatigued muscle.

Here’s my personal method when I prepare for my max bench press:

Warmup: dowel shoulder dislocates, arm circles, band pull aparts for scapular stability

Regular Pushups: 10 reps

Plyo Pushups: 2 sets of 6-8 reps

First ramping set

The ramping sets to my max will look something like this:

Empty bar x 10 reps, short rest

135 lbs. x 8 reps, short rest

185 lbs. x 6 reps, rest 90 seconds

205 lbs. x 5 reps, rest 2 min

225 lbs. x 4 reps, rest 2 min

245 lbs. x 3 reps, rest 2 min

265 lbs. x 3 reps, rest 3 min

275 lbs. x 2 reps, rest 3 min

295 lbs. x 2 reps, rest 3 min

305 lbs. x 1 rep, rest 3-4 min

315 lbs. x 1rep, rest 4 min

325 lbs. x 1 rep, rest 4 min

335 lbs. x 1 rep, rest 4 min

345 lbs. x 1 rep, rest 4 min

350 lbs. or 355 lbs. x 1 rep (which would match or break a PR)

The above is my own personal method. You’ll find as a lifter that everything doesn’t always have to make perfect sense when it comes to the particulars of getting in your “groove” and feeling strong and ready. Notice the 20-lb. incremental loading except for when I hit 275. For some reason, I need to press 275 in my lift for everything to feel right—even if the stagger is only 10 lbs. up and I’m clearly going higher. It’s just one of those things. Particulars aside, this is the formula to success in a 1RM attempt. Take your time, use these cues, and enjoy a new PR this week.

-Coach Vic

Cycle 5 Day 32

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Question of the day:

What’s your most embarrassing moment from your teen years?

Bench Press (5 rep max)

Take 15 minutes to establish a 5 rep max for bench press.

Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

12 Calorie Bike

6 Hang Power Clean and Push Jerk

Rx+ - 135/95

Rx - 115/75

Sc - as needed.

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Cycle 5 Week 7: TEST WEEK!

You guys did it!! Everyone survived Cycle 5 and now its time to show off your hard work!!

This week we will be testing the main lifts that we have been working on over the course of the cycle. There will also be a few re-test metcons!!

The test schedule:

Monday - 1RM Clean

Tuesday - 5RM Bench Press

Wednesday - 3RM Back Squat

Thursday - 1RM Snatch

Friday - 1RM Jerk

I hope everyone had a wonderful weekend, and I hope you are ready to tackle test week!!!

-Coach Greg

Cycle 5 Day 31

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Question of the day:

Who was your childhood actor/actress crush?

Clean (One Rep Max)

Take 15 minutes to establish 1 rep max squat clean.

Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP

750m Row
10 Dumbbell Thrusters
10 Pull Ups

Rx+ - 70/50
Rx - 50/35
Sc - as needed

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How to get your 2019 games season fix on...

How to Watch the Dubai CrossFit Championship

The 2019 CrossFit Games season officially kicks off in less than two weeks.

The Dubai CrossFit Championship will start things off Wednesday, December 12th, as it breaks new ground as the first sanctioned event to take place under the new season format.

Only one man, one woman, and one team in this ultra competitive field will be crowned champion and receive the opening invites to the 2019 Reebok CrossFit Games.

Since most of you probably won’t be catching the event in person, here’s a rundown on how you can watch the event from the comfort of your own home and stay up to date on all news coming out of the City of Gold.

Livestream

Every heat of every event will be live streamed on multiple platforms for you to choose from:

*Redbull TV is also available through Google Play, and the App Store for your mobile device, as well as Apple TV.

Event Times

Events will take place during the following times.

Wednesday, December 12: 8:00 - 1:00 PM GMT+4 (Tuesday, 8:00 PM PT - 1:00 AM PT)
Thursday, December 13: 8:00 - 1:00 PM GMT+4 (Wednesday, 8:00 PM PT - 1:00 AM PT)
Friday, December 14: 1:00 - 8:00 PM GMT+4 (Thursday, 1:00 AM PT - 8:00 AM PT)
Saturday, December 15: 1:00 - 8:00 PM GMT+4 (Friday, 1:00 AM PT - 8:00 AM PT)

Social Media

If you just can’t bear to be off “the ‘gram” or Mark Zuckerberg is your idol then you can get curated news and updates from the event via their social media pages.

Coach Graham

Cycle 5 Day 29

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Give us a rating!!

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Question of the day:

If you had a garden, what would you try to grow?

Push Press (4 sets of 2 reps)

Every 2:00 for 4 rounds, complete:

2 Push Press @90%+

Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP

20 Single Arm Dumbbell Clean and Jerk
15 Box Jump Overs
10 Ring DipsRx+ - 70/50
Rx - 50/35
Sc - as needed.

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Bar Muscle Ups!

Following the technique tip Tuesday Instagram Post on Ring Muscle Ups. Let’s talk about bar. Check this video out from Games Athlete Emily Brigers on the Bar Muscle Up!

Have a great Wednesday everyone!

 

 CYCLE 5 DAY 28

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Question of the day:

What is your favorite kind of cookie?

Back Squat (5 sets of 3 reps)Every 2:30 for 5 rounds, complete:

3 Back Squats 85%+

Go heavier than last week>

Metcon (AMRAP - Rounds and Reps)20:00 AMRAP

50m Farmers Carry 53/35
10 Overhead Squats
20 Push UpsRx+ - 135/95
Rx  - 115/75
Sc - as needed.

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Cycle 5 Week 6

Hello Everyone!

I hope you all enjoyed your Thanksgiving weekend!

We’re slowly approaching the end of cycle 5. Re-test week will be here in no time and you guys can show off all of your improvements!

We kick off Monday with some clean and jerks for our strength work, and theres a quick burner workout that follows. Later this week, we will be working on skills such as bar muscle ups, l-sits and ring dips. We will also have our final heavy back squat day of the cycle on Wednesday, so don’t miss out!!

See you this week,

-Coach Greg

Cycle 5 Day 26

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Give us a rating!!

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Question of the day:

What was your favorite part of thanksgiving?

Clean and Jerk (5 sets of 3 reps)

Every 2:00 for 5 rounds, complete:

3 Clean and Jerks 75-80%

Metcon (Time)

For Time:

25 Front Squats @60%
50 Burpees over the bar
25 Front Squats @60%12:00 Time Cap

Scale as needed.

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Happy Thanksgiving

We are so thankful for our amazing members!! We love you and hope you have a great thanksgiving. Wishing you and your family all the best!

Remember today we will only be running a 10am class! So toss the turkey in the oven and come and get your WOD on before getting stuffed!

If you are not able to make it to the gym hit this little WOD before you start indulging!

Thanksgiving Chipper

80 Squats

70 Sit-ups

60Mountain Climbers

50 Walking lunges

40 Grasshoppers

30 Burpees

20 Push-ups

10 Minutes in a plank!

Enjoy and stay healthy my friends!

Coach Graham

THANKSGIVING WOD!

HAPPY THANKSGIVING!

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Question of the day:

What do you have planned for today?

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Holiday Schedule:

Today - Thursday - 10AM ONLY
Friday, Saturday - Normal Hours

Kelly (Time)

5 Rounds for time of:  
400m Run  
30 Box Jumps, 24'' / 20''  
30 Wall-Ball Shots, 20# / 14#

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The power of positivity!

Happy Wednesday everyone!

We have all heard the term “80% mental, 20% physical” or some pseudo inspirational quote resembling that same phrase. Believe it or not sports and working out aren’t just physical, there’s a huge mental component we sometimes neglect.

 

Dr. Jack J. Leysk has given nine mental habits successful athletes use! Check them out below!

 

  1. Choose and maintain a positive attitude.
  2. Maintain a high level of self-motivation.
  3. Set high, realistic goals.
  4. Deal effectively with people.
  5. Use positive self-talk.
  6. Use positive mental imagery.
  7. Manage anxiety effectively.
  8. Manage their emotions effectively.
  9. Maintain concentration.

For the full article, click here

 

 CYCLE 5 DAY 23

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Question of the day:

What’s your most embarrassing moment from your teen years?

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Holiday Schedule:

Monday, Tuesday, Wednesday - Normal Hours
Thursday - 10AM ONLY
Friday, Saturday - Normal Hours

Back Squat (5 sets of 3 reps)Every 2:30 for 5 rounds, complete:

3 Back Squats at 85-90%

Metcon (AMRAP - Rounds and Reps)10:00 AMRAP

Row 200m
20 Pistols
10 Dumbbell Clean and JerkRx+ - 70/50
Rx - 50/35
Sc - as needed

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Stay on track during the holidays!

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Stay on track during the holidays!

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Holidays are known for bringing temptation in all areas of people’s daily lives. Whether it is treats at work, making that annual special dish, or making cookies with your family, getting through the holiday season can be a big diet struggle overall. But, your healthy lifestyle doesn’t have to be wrecked during this season. It is okay to eat the homemade rolls, potatoes, and pies. The key is eating each food in moderation. Slow down and savor each delicious mouthful with the company of your friends and family. Eating is often a social function as well as needed sustenance. Let’s relearn our lifelong eating habits and allow our brains some time to catch up with your stomach rumblings. Now, how can we do this?

Set little goals for yourself during these few months. For example; focus on your fluids! Set a goal to focus on increasing your fluids to help with appetite suppression. Bring your favorite sugar-free drink with you to holiday gathering to fight the urge of a sweet tooth.

Avoid skipping meals. Skipping meals can lead to overeating. Eating a small snack an hour or two before attending any holiday gathering will help control your appetite, as well as contribute to portion control when it is time to eat!

It can be effortless to get out of your daily routine during the holidays. Make a regular schedule and stick to it! If your regular workout routine was five days a week in September, make sure you stick with that from November through December; no matter how many desserts you ate the night before.

Toss out the leftovers. Leftovers can lead to multiple “overindulged” meals.

Mind your carbs! Typical holiday entrees and desserts are high in carbohydrates. Most of us tend to have a love/hate relationship with starches. Starches include foods like bread, pasta, rice, chips, etc. We love to eat them, but don’t always need excessive amounts of them. When you overeat starches, it tends to break down into sugars which your body then stores as fats. Thus, not a significant contributor to weight loss. Here are some natural healthy substitutes for any holiday occasion!

Spaghetti Squash

Preheat oven to 400F. Slice spaghetti squash in half and scoop out the seeds. Place face down on a baking pan with ¼ cup of water. Bake for 30 minutes. After squash has cooled, use a fork and scrape the insides of the squash. This will result in spaghetti-like strings. Toss these “noodles” with low-sugar marinara sauce and turkey meatballs!

Zucchini Ribbons

There are several ways you can make zucchini into pasta. Besides purchasing them already zoodles (zucchini + noodle) the easiest method to use is to buy a spiralizer or mandolin. You can buy a spiralizer at any major grocery store (see picture below). If you do not want to purchase a spiralizer, you can use a vegetable peeler (peel zucchini into long “ribbons”). After zucchini ribbons have been made, cook in a skillet for 7 minutes using nonstick cooking spray. Top with Mrs. Dash chicken seasoning, parmesan cheese, and grilled chicken.

Cauliflower Rice

Swap the fried rice for a healthier alternative! Cut fresh cauliflower into 3-inch chunks and place into a food processor. Pulsate the cauliflower until it appears rice-like. You can also purchase pre-riced cauliflower in most grocery stores’ fresh and frozen sections. Spray a baking dish with nonstick cooking spray and add cauliflower rice. Bake on 425 degrees for 15 – 20 minutes.

The holidays are a special time and only come around once a year. Appreciate the time given with your family and your friends. Enjoy all of the yummy foods but, make sure to keep an open eye for serving portions. Listen to your body; eat when you are hungry and stop when you are full! Stay safe and Happy Holidays.

-Coach Vic

Cycle 5 Day 22

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Give us a rating!! On Google, Facebook and Yelp!!

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Question of the day:

Who was your childhood actor/actress crush?

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Holiday Schedule:

Monday, Tuesday, Wednesday - Normal Hours
Thursday - 10AM ONLY
Friday, Saturday - Normal Hours

Snatch (5 sets of 3 reps)

Every 2:00 for 5 rounds, complete:

3 Snatches @ 75-80%

Metcon (AMRAP - Reps)

14:00 AMRAP

10 Clusters**
15 Burpees Over Bar

**add 10/5 pounds after each completed round.Rx+ - 115/75
Rx - 95/65
Sc - as needed.

Men add 10#, woman add 5# per round.

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Cycle 5 Week 5

ANNOUNCEMENT: ONLY 10am CLASS ON THURSDAY!

I hope everyone had a great weekend! Thanks to everyone who came out to the Turkey Bowl and the Mobility Seminar!

Looking into this week of our programming, we will continue to work up in intensity of our main lifts. Monday will start off with split jerks, so get ready to toss up some weight! We will also continue with snatching and back squatting. Friday will be interesting with some overhead kettlebell carries!

I hope many of you can make it in on Thanksgiving to tackle the CrossFit benchmark girl WOD “Kelly.” See you all this week!!

-Coach Greg

Cycle 5 Day 21

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Question of the day:

What are your favorite songs from your teenage years that you still rock out to when nobody else is listening?

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Holiday Schedule:

Monday, Tuesday, Wednesday - Normal Hours
Thursday - 10AM ONLY
Friday, Saturday - Normal Hours

Split Jerk (6 sets of 2 reps)

Every 2:00 for 6 rounds, complete:

2 Split Jerks 75-85%

Metcon (Time)

4 Rounds

10 Strict Pull Ups
20 Sit Ups
14 Step UpsRx+ - 50/35
Rx - 35/20
Sc - as needed

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Unlock your potential this Saturday...

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Bring your friends and family and join our resident mobility guru, Sameer this Saturday November 17th from 2-4pm.

Our Science of Mobility seminar will help you:

  • Improve your performance

  • Accelerate your recovery

  • Help you prevent injury

  • Become a supple leopard!

Looking forward to seeing you there!

Coach Graham

Cycle 5 Day 20

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Give us a rating!! On Google, Facebook and Yelp!!
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The Second Annual CF Hard Turkey Bowl will be held on Saturday, November 17 at 9 am!!

Arrive at the gym around 8:45 and we'll walk over to the field as a group.

Mark your calendars and sign up in the gym!!

If you have any questions, ask a coach!

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Sign Up for "The Science of Mobility" with Sameer Sharma

The seminar will be held Saturday, November 17th from 2-4pm!

Sign up today!

Metcon (3 Rounds for reps)

3 Rounds of 7 min AMRAP:
500m Bike
40 Russian Kettlebell Swings 53/35lbs
30 Single Arm Kettlebell Front Squats 53/35lbs
(15/side)

With the remaining time - Max reps of Burpees
Rest 3:00Scale as needed.

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Push Ups! Do's and Don'ts

Happy Wednesday everyone!

We are going to go over push ups this Wednesday. We have been doing quite a bit of them and it’s high time we break myths around push ups, I’ll make this nice and simple!

DO:

-Hands on the ground, shoulder width apart

-Legs straight with only balls of feet on the ground

-Start with arms extended

-Body remains rigid, keeping a tight plank position from torso to hips

-Elbows will remain flush to rib cage traveling back toward hips (externally rotated through shoulders)

-Complete at full arm extension

DON’T:

-“Chicken wing” arms (internal rotation of shoulders)

-Hips breaking (pelvis dropping toward ground)

-Shallow finishing position of elbows (not fully locking out)

This is a simple movement but is a PRE-REQUISITE before any higher level styles of push ups (Pike Push Up, Handstand Push Up, Ring Push Up, Ring Dip). If you cannot yet perform a push up, these other movements will prove very difficult if not currently impossible.

ALSO, a quick disclaimer: HAND RELEASE PUSH UPS ARE NOT A SCALING OPTION. If done correctly, a “hand release” push up is by far more difficult. If you need scaling options for your push up ask your coach! See the video link below!

The Hand Release Push Up

Cycle 5 Day 18

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Give us a rating!! On Google, Facebook and Yelp!!

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Sign Up for "The Science of Mobility" with Sameer Sharma

The seminar will be held Saturday, November 17th from 2-4pm!

Sign up today!

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The Second Annual CF Hard Turkey Bowl will be held on Saturday November 17 at 9am!!

Arrive at the gym around 8:45 and we'll walk over to the field as a group.

Mark your calendars and sign up in the gym!!

If you have any questions, ask a coach!

Bench Press (4 sets of 10 reps)

Every 2:30 for 4 rounds, complete:

10 Dumbell Bench Press

AND

10 Dumbbell Romanian Deadlifts

Metcon (Time)

4 Rounds

3 Rope Climbs
15 Dumbbell Shoulder to Overhead
500m RowRx+ - 70/50
Rx - 50/35
Sc - as needed.

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Cycle 5 Week 4

Hello Everyone!

I hope you all had a great weekend.

This week kicks off with a team hero WOD “McGhee.” This will be a partner style workout consisting of deadlifts, push ups and box jumps for 30 minutes!! Partners will alternate movements to share the workload and continuously move for the entire workout. The deadlift weight should be a moderate load with perfect form.

Later this week we will continue to work up in weight for our focus lifts of the cycle. You guys have been crushing the weights, keep it going!!! We will also keep working on some accessory movements that will contribute our main lifts.

Check out the CrossFit hard instagram page! ..you may catch yourself in workout action!

See you this week,

-Coach Greg

Veteran’s Day TEAM WOD

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Give us a rating!! On Google, Facebook and Yelp!!

************************************************

Sign Up for "The Science of Mobility" with Sameer Sharma

The seminar will be held Saturday, November 17th from 2-4pm!

Sign up today!

************************************************

The Second Annual CF Hard Turkey Bowl will be held on Saturday November 17 at 9am!!

Arrive at the gym around 8:45 and we'll walk over to the field as a group.

Mark your calendars and sign up in the gym!!

If you have any questions, ask a coach!

*************************************************

Metcon (AMRAP - Rounds and Reps)

2 Person TEAMs ( Alternating Movements)

"McGhee"

30 Minute AMRAP :

5 Deadlifts (275,185) (255,165) (225,135) ** not so heavy you sacrifice bad form
13 Push Ups (regular)
9 Box Jumps (24,20)Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

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SECOND ANNUAL TURKEY BOWL!

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Second Annual CrossFit Hard Turkey Bowl!

● When: Saturday, November 17th. Meet at the box at 8:45AM

● What: A friendly ‘one-touch’ football game that includes the friends, family and members of CrossFit Hard!

● Who: Its open to everyone!

● Where: The soccer field of Charles E. Smith JDS (meet at the gym)

● Why: To have fun applying our fitness and enjoying the community!

Bring your cleats and your game face!!

Any questions?? - ask a coach!

Everyone had a great time last year! Mark your calendars and sign up at the gym! See you then!

Cycle 5 Day 14

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

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Sign Up for "The Science of Mobility" with Sameer Sharma

The seminar will be held Saturday, November 17th from 2-4pm!

Sign up today!

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The Second Annual CF Hard Turkey Bowl will be held on Saturday November 17 at 9am!!

Arrive at the gym around 8:45 and we'll walk over to the field as a group.

Mark your calendars and sign up in the gym!!

If you have any questions, ask a coach!

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The question of the day:

If you wrote a book, what would it be called?

Objective

Spend 15:00 working on both kipping handstand push up and rowing technique.

Metcon (AMRAP - Rounds and Reps)

25:00 AMRAP

1000m Row
20 Handstand Push Ups
40 Air SquatsRx+ - Deficit HSPU w/ 45# plates
Rx - as listed
Sc - as needed

Apply your HSPU and row technique!

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Two Important Things to incorporate in YOUR Training!

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Two Important Things to incorporate in YOUR Training!

Mobility-800x400.png

“Functional Fitness trains movement not muscles.”

No doubt any type of hip hinging, squatting, push and pull are all great movements to build a foundational program, we don’t take into account the numerous planes of motion and the different combinations of moves that make up sporting movements and our real life. It’s not difficult to add some lateral movements and adductor training to your warm-up or programming. The benefits are worth your time and your overall health.

Benefits of Lateral Training

When it comes to lateral motion, most training programs are notoriously weak. Front and back motions like snatching, squatting, box jumps and push-ups are causing an imbalance in the ability to move in all directions. This ultimately results in poor performance, injuries and weak external rotation muscles. Most everyday and sporting actions are combinations of different patterns as our body is continuously moving in multiple directions

We all can benefit from lateral training, gaining…

Power & Speed

Injury Prevention: knees, shoulders, ankles

Core Stabilizing: back, abs, hips

Lateral movements improve different muscle groups, neurological stimuli, and ligaments that hit with typically training movement. Without lateral movement, such muscle groups as the knees and hips, your core stabilizer muscles, adductors and abductors, ligaments of your ankles, that work to support your equilibrium. If the muscles that resist lateral movement are not strengthened, there is a very high risk to injury risk.

The Importance of Adductor Strength

Almost every day-to-day activity and sport involve running and jumping, which work the quads, hamstrings, and abductors to a much greater degree than your adductors.

Keep an eye on your knees. If your knees, turn inward while you are squatting or pulling a heavy weight off the floor, it’s a sign that your adductors are moderately weak.

What exercises strengthen the Adductors?

Sumo Squats

Lateral Lunges

Hip Adduction with elastic band

Side Lying Adduction Raises

Deep squatting

Bunkie Side Plank

Step-Ups

Hip Bridge Ball Squeezes

The adductors are not obvious muscles like your quads or hamstring so they can be neglected, but they play a vital role in lower-body strength. Take some time to add extra variety or additions of adduction exercises and lateral movements to your training and see if you get stronger.

-Coach VIc

Cycle 5 Day 12

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

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The question of the day:

If you had lots of money, what unnecessary thing would you splurge on (i.e. a private plane, concert tickets)?

Farmer's Carry (4 sets of 2:00)

2:00 on, 1:00 off for 4 sets

Single Arm Farmers Carry

Try to go heavy, its okay to  take short breaks across the 2:00.

Complete an entire round on one side before switching to the other.

Metcon (Time)

4 Rounds

10 Pull Ups
1k Bike
25 Sit UpsRx+ - 5 Muscle Ups
Rx - as listed
Sc - as needed.

References:

1. Tim Ferris, “The Tim Ferris Show, ” episode 50, originally aired December 17, 2014.

2. Stuart McGill, Ultimate Back Fitness and Performance, (2004).

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Cycle 5 Week 3

Hello Everyone,

We have now entered our third week of the cycle!

We are starting off the week with snatches for our strength. The goal is to continue to work up in weight and reinforcing technique. Following todays lift, there will be a long conditioning piece consisting of a moderate run, high rep gymnastics, and a light weight, high rep deadlift. The goal for this piece is to move nice and steady for the entire 20 minutes.

Later this week we will continue to work on, squat cleans, jerks, and back squats. The weights for all will increase a few pounds while keeping all reps and sets similar to last week.

Starting this week, one day of programming each week will be focused on teaching a new skill or going back to basics of skills you already know, such as rowing, kipping pull ups or double unders. Classes on these days will take extra time to go over techniques to help everyone improve their skills. Following the teaching portion of class, the metcon will consist of the new skill where the focus of the metcon will be to apply your new skills as best as possible.

See you guys this week!

Coach Greg

Cycle 5 Day 11

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

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The question of the day:

If you had to be an animal, which animal would you be?

Snatch (6 sets of 3 reps)

Every 2:00 for 6 rounds, complete:

3 Snatches @ 72.5-77.5%

Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

400m Run
15 Toes to Bar
15 DeadliftsRx+ - 185/125
Rx - 155/105
Sc - as needed.

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