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Monday Motivation

You must only be

better, stronger, and

faster tan one person:

YOURSELF.


FOCUS

FAITH

FORTITUDE

FORWARD


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Have a massive week!!!

Coach Graham

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Train Like You F@*&$*@ Mean It! & Love It!

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Train Like You F@*&$*@ Mean It! & Love It!

“Destiny is not a matter of chance. It is a matter of choice.” - Dale Carnegie

Society can convince us through glamorous story-telling that destiny is a magical entity. That who we end up as, ultimately, is not our call.

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Monday Motivation

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If you have some sort of fitness goal in mind, you have to start your work week off the right away. Be sure to continue your exercise routine and get your workout in!

One of the biggest rules we must stick to is NEVER skip Mondays workout!

We have to stay consistent with our fitness regimen if we're going to see any results.

Skipping Monday is the first excuse to not workout and could cause a domino effect in not wanting to work out the following days, detouring you from your goals.

Please, no matter what the circumstance is (besides serious injury and illness) get your workout in on Monday!

If you have to getup earlier before work to do your workout to make sure it gets done, then do so; whatever it takes to keep our bodies the healthiest they can be!

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Technique Tip Thursday - Toes to Bar

What Are Toes-to-Bar?

There are two different types of toes-to-bar: strict and kipping.

Strict toes-to-bar: Keeping the lats engaged while pressing down on the bar, you focus on tucking your pelvis under and using your lower abs to drive your feet up to the bar. Strict is an excellent way to build overall body strength, from your core to your grip.

Kipping toes-to-bar: Kipping toes-to-bar is the same concept of the strict, but you are adding in a kipping motion to help give yourself momentum to get your feet to the bar. This puts you in a steady flow. Kipping adds speeds and tends to use more energy.

Toes-to-Bar Benefits

There are many benefits to doing toes-to-bar or some toes-to-bar variation. The complete movement requires you to use a considerable amount of muscle strength, control, and coordination. It improves your grip, shoulder, and back durability. Not only does it help build more of a solid base of support for our larger muscles, but it also carries over to our hip flexors, obliques, and upper/lower abs.

How Do You Do Toes-to-Bar?

The toes-to-bar exercise starts with two prominent positions – the hollow body hold and the bow/superman hold. Once you master these two positions on the floor, you can then bring them to the bar.

Toes-to-Bar Modifications

Don’t quite have toes to bar well enough to use them in a workout for time? Tear your hands or fatigue your grip so that toes to bar are not an option today? There are so many different variations of the toes to bar that you can use as a modification. Here are some modifications you can try:

Knees-to-Armpits Swing

Make sure your quads are prepped for this! This type of toes-to-bar makes for a quick cycle time but uses a ton of lat engagement. So, for workouts that are fast and are lower in toes-to-bar volume, try out this option.

Combo Swing

This swing allows an athlete to keep their straight leg for the majority of the swing but will transition to a short ‘flick’ to kick the toes to the bar. This is an excellent option if an athlete has good hamstring flexibility and wants to move through the toes-to-bar as quickly as possible, without fatiguing the lats as soon as a knees-to-armpits style swing would.

Take it to the floor

You can take it to the floor and do V-ups, tuck-ups, or straight-legged sit-ups. Keep it as challenging as you can manage to move through. Usually a 1:1 or 2:1 ratio for subbing in the movement: Toes-to-Bar.

Toes-to-Rings

Sometimes the neutral hand position and the give of the straps is just what you need to get those feet up there for the tap. Give these a try for something a little different!

Hanging Knee Raises

These are an excellent option for those with the grip endurance who want to practice their kip swing but can’t quite get their toes to the bar, or for when touching them to the bar throws you offbeat in a timed workout. All parts of the movement remain the same except the toe kick, so they are a great way to practice and still get a great workout stimulus.

Knees-to-Chest or Elbows

These are another excellent option for those with the grip endurance who want to practice their kip swing but can’t quite get their toes to the bar, or for when touching them to the bar throws you offbeat in a timed workout. All parts of the movement remain the same except the toe kick, so they are a great way to practice and still get a great workout stimulus!

No matter which option you choose, look at the stimulus of the workout, and try to pick one that goes with it for the day. All of them are good for you and are going to benefit you in one way or another!


Toes-to-Bar Strategies for Workouts

You don’t have to be a gymnast to be good at toes-to-bar. It’s about playing your own game and knowing what you as an athlete are capable of. In any workouts, but especially competitive workouts like the Open, you want to have a plan on how to keep yourself moving continuously throughout the workout to achieve the highest possible score.

Here are a few different strategies you can use for toes-to-bar. Test them out to see which ones help you move the fastest and most efficiently throughout the workout.

1) Quick Sets with Short Rests

A quick set is different from athlete to athlete but what it means, no matter the rep scheme you use, is that you can knock it out and jump right back up into the next set with only a short rest in between. You know yourself best, so whether it’s sets of 8, 4, 2, have a number in your head for your sets that you know you can hit every time you reach for the bar. Clustering your reps this way is always better than doing a big set and staring at the bar for 20 seconds before you go again because, over the course of the set, you will spend less time on this station.

2) Singles!

There is absolutely nothing wrong with going to quick singles on any movement, toes-to-bar included. You would be surprised at how fast you can push through them as well as conserve energy. Whether it’s saving your lungs, grip, or just resting time in between, singles should always be something you can fall back on if your strategy from the start doesn’t go as planned. If you go with this strategy, YOU MUST get back on the bar right away for your next rep – rests should be only a second, maybe two.

3) Never Go to Failure

Toes-to-bar is one of those movements that when they go, they go. Stay in your lane, focus on you, and push yourself to your athletic abilities – not to the skills of those around you. The last thing you want to do is burn out because that makes it harder, if not impossible, to get back up on the bar. Smart sets lead to a high performance so never push your set to the point of failing a rep or losing your kip rhythm.

-Coach Vic

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Becoming is Better Than Being

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Becoming is Better Than Being

Have you ever had this thought: “I don’t want to practice muscle-ups because everyone will see how bad I am at them.” 

What about this one: “I’m not going to train with him because he beats me every time.”

Congrats, you’re human. To become superhuman, we have to flip the script. 

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It’s not about

being—

it’s about

becoming.

It’s not about pass/fail. It’s not about whether or how well you can do certain things. It’s about what you’re becoming by doing those things. If you struggle and you fail—good. That’s where the learning zone is, we want that to happen. We want you to not be able to do some things. If we just gave you layups all the time and you went through them like a checklist, “check, got it, check got it,” you wouldn’t be learning and growing the way that you could. We want it to be hard. We want you to be challenged. That’s where you develop the most. It’s not about being—it’s about becoming. It’s about walking away better than you were. Take that to every day of your life. That’s where toughness resides.

Winning, autopilot, comfort and simplicity might make us feel good, but they’re not helping us grow. For that, we need the unsung heroes—struggle, failure, stress, adversity, and frustration.

It’s not about being—it’s about becoming.

Cheers to the struggle. 

-Coach Vic

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Recovery Techniques for Athletes

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Recovery Techniques for Athletes

SUMMARY

As recovery research is a relatively new area for scientists, many of the current recommendations are general guidelines only. It is important that athletes experiment with a variety of strategies and approaches to identify the recovery options that work best for each individual. However, it is known that optimal recovery from training and competition may provide numerous benefits for athlete performance. Recovery strategies such as hydrotherapy, low intensity active recovery, massage, compression garments, stretching or various combinations of these methods may have merit as recovery-enhancing strategies. Importance should also be placed on optimal post-exercise nutrition and adequate sleep to maximise recovery and reduce fatigue from exercise.

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Monday Motivation

When you are sure you
are done, somewhere,
buried deep inside you, is
ONE MORE REP!

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They’ll call you obsessed.

They’ll call you crazy.

They’ll say you’ve changed.

And they’ll be right.

You’re not the person you once were.

YOU’RE BETTER!

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The CrossFit Games starts today!!! Heres how to tune in...

The CrossFit Games long have served as the world’s premier test of fitness, and this year, the claim has been strengthened. Since 2011, the fittest man and woman have finished among the top 20 in the Open; now, national champions from more than 100 countries have also earned a chance to compete. Every champion emerged from a different CrossFit affiliate and represents a different country. Invitations have also been extended to proven athletes who rose to the top of independently run competitions, known as Sanctionals. The 2019 Reebok CrossFit Games will be the greatest expression to date of our community’s diversity, as well as the greatest test to determine the Fittest on Earth.

How to Watch: This year there will be more ways to watch the CrossFit Games than ever before. The announcement of an open-source broadcast has generated interest from coverage teams around the world. Fans can choose from a number of viewing options from the channel menu that will be released today. Stay tuned to Games.CrossFit.com for more information.

Coach Graham

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 Never Complain. Never Whine.Never Make Excuses.

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Never Complain. Never Whine.Never Make Excuses.

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Picture this: you’re in the middle of a workout. Things are getting dirty, but you’re digging in. You are in it.

Suddenly, a guy chalking up next to you bleats like a sheep and shouts, “AHHHH! This sucks!”

Something strange is happening. You’re more aware of your labored breathing. You realize your quads are on fire. You realize slowing down would make it easier.

It’s not just you—it’s science. What the human mind focuses on it sees more of. This is why Crossfit Hard has one unbreakable rule:

Never complain. Never whine. Never make excuses.

Staying positive is difficult for humans, because our DNA is hardwired to hold on to negative experiences over positive ones, for sheer survival. Way back when our species was in survival mode, it was far more important to know and remember that the big furry animal with claws and teeth would kill you than it was to know and remember that the butterfly was pretty. We developed a survival instinct that is ingrained in a negative mindset.

A lot of people will deny that they are complaining. “I’m just stating a fact,” they say. “It’s just reality.” But focusing on and verbalizing negative feelings or circumstances—It’s so hot out, I’m tired, This traffic sucks, My boss such an idiot—brings greater focus to things that are ultimately outside of your control and are potentially detrimental to your performance.

In no competitive or life scenario will focusing on negative uncontrollable factors improve your performance or stress levels. Period.

Your thoughts become your words. Your words become your actions. Your actions dictate your destiny.

What you seek is what you will find.

-Coach Vic

Cycle 2 “Sled-Dog” Day 28

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

Give us a rating!!
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"SLED DOG" WEEK 5 (DELOAD WEEK):

- - - - - - - - - - - - - - - - - - - - - - - - -
Backing off total volume in this deload week.

Opening up today's training by working on our positioning off the floor.

Well-balanced interval work to finish -- combining gymnastics, weightlifting, and monostructural work.
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Deadlift

Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%

Metcon (5 Rounds for time)

"Ninja Turtle"

5 Rounds, Every 4 Minutes:
200 M Run
9 Ball Slams (50/30)
6 Toes to Bar
3 Bar Muscle-ups

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Monday Motivation

Dear Fitness family, I hope you are well and are enjoying a sizzling summer!

Its been a while since you heard from me; after an epic month back in the UK for my brothers wedding and daughters violin tour I am back and ready to help motivate you!

In the middle of a WOD:

When your legs feel like rubber and you can barely lift your arms above your waist.

When you’re covered in sweat and feel like you can’t breathe.

When the only thought you can manage to put together is that you need this to end.

That is the moment when your mind must be stronger than your body.

Surviving a workout requires genuine mental toughness, the ability to talk yourself through the reps that feel impossible. To convince yourself to start the next round when you only want to rest. To finish with the same determination you had when you started. Thats not easy.

But it comes with incredible payoffs. WOD’s change our bodies, they make us better, faster, stronger. But they also change our minds. Pushing through the challenges teaches us about ourselves - how we work, what we need, what we want. In deadlifts, we find the resolve and power we never knew we had. In pull-ups, we discover a steely inner strength. Through rowing we learn to pass through difficult waters. And when we take that knowledge forged in the box and apply it to our lives, amazing things can happen!

Our new Monday motivation is about that mental portion of your workout. There are mantras to help you make it through your toughest workouts, questions to consider when you feel your commitment flagging, and truths to make you smile and think. We’re drawn to the box because of the way WOD’s change us on the outside, but we stay because of how they change us on the inside. May our Monday motivation serve as inspiration and affirmation, but mostly may it be motivation for you to get out there and kick a little ass!!!


Coach Graham


On the days when the

barbell

looks like your worst

enemy, make it your

best friend.


DO FIVE.
You can always
do Five.

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Open For The New Strength Cycle + Upcoming Events!

New Strength & Conditioning Cycle Starts

Monday July 1st!

This week is a De-load Week.

A necessary lower volume week in order to continue the push forward. In a week from today, we'll be starting our next cycle - "Sled Dog". "Sled Dog" will build upon "Grunt Work", with a larger focus on barbell cycling and shear work capacity in movements that we commonly see in competition.



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Want Better Mobility?

Yoga Class free for members, $10 for non members

Join us this Sunday June 30th at 11am for Yoga with Anna Fogg at CrossFit Hard

Take an active recovery day by practicing yoga with Anna!
Yoga will help if you're feeling sore or tight. If you're looking to stretch out and work on flexibility.

If you're interested in keeping your mind focused and sharp during workouts and life outside of the box

Through breath work, movement, and active rest - this hour long practice will speed up your:

Recovery

Increase flexibility

Improve your range of movement for your next workout and beyond.

-Coach Vic

Cycle 1 “Deload” Day 1

In “Grunt Work”, we have a potent combination of two goals: Strength and Durability.

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

Give us a rating!!

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De-load Week.

A necessary lower volume week in order to continue the push forward. In a week from today, we'll be starting our next cycle - "Sled Dog".

"Sled Dog" will build upon "Grunt Work", with a larger focus on barbell cycling and shear work capacity in movements that we commonly see in competition.

Today, two parts. Overhead squat tempo work to start our Week, which will put us into position for 3-Position Snatch work.

Our conditioning for the day follows in suit, with a CrossFit.com benchmark - "Nancy".
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Overhead Squat

7 Sets of 1 Rep / Rest 1 min

In each, there are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)

Set #1 - 40% of 1RM OHS
Set #2 - 45%
Set #3 - 50%
Set #4 - 55%
Sets #5+6+7 - 60%
All repetitions are taken from the rack.

Hang Snatch

On the 1:30 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)

Set #1 - 50% of 1RM Squat Snatch
Set #2 - 55%
Sets #3+4+5 - 60%

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but not touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#25 min CAP

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Don't FORGET! CF Hard is doing Murph this Memorial Day!

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Don't FORGET! CF Hard is doing Murph this Memorial Day!

What are You Doing This Memorial Day? Try the Murph!
Before you go to your barbecues this Memorial Day, come join us!

We will be having a combined potluck BBQ and Memorial Day Murph event.

This is a FREE event and donations to the Murph Challenge Fundraiser are 100% optional. Over the past decade in many Tactical Fitness circles, members have been doing the Memorial Day Murph. The “Murph” is a workout used by Navy SEAL, Medal of Honor recipient, Michael Murphy. Murphy died when exposed to enemy fire while attempting to radio headquarters for assistance. The Murph was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).

  • What is the Murph Challenge?: An annual internet based fundraiser for military charities. It’s based on a workout called “Murph”, named after Medal of Honor recipient Michael Murphy. The idea is to honor ALL of our fallen military members with a challenging workout.

  • Who can participate?: Anyone! You don’t have to be a member of CrossFit Hard, nor do you have to be able to do the entire workout to participate, just do what you can. You can do the entire thing yourself, or complete it with a team (Limit 4 people/team). So bring your friends and family for what promises to be a fun day again. If you are not comfortable with these exercises, you can create your own version. What’s your “MURPH”?

  • When?: Monday, May 27th 2019, 10 am – 12 pm. We will start new heats every 30 minutes: 10:00 am, 10:30 am and 11:00 am

  • Where?: CrossFit Hard, 5020 Boiling Brook Parkway, North Bethesda, MD 20852

  • Why?: To honor fallen military members with our pain and sweat, and to raise money for charities supporting military causes. The workout was a favorite of fallen Navy SEAL and Medal of Honor recipient Michael Murphy, and is thus called “Murph”. This workout is designed to attract a large number of participants and create a new Memorial Day tradition. Michael Murphy was an avid Crossfitter and used to do the workout now named Murph in preparation for his deployments. He did it wearing his flack vest and referred to the workout as “Body Armor”. It was renamed “Murph” after his death.

  • How much? BBQ and WOD are FREE! Burgers & Hotdogs will be provided, however we do ask that everyone bring their favorite side dish. Store-bought vs. homemade? No worries, all food is welcome!

  • Interested in supporting the official 2019 Murph Challenge Fundraiser? Registration is $40, and includes an awesome event shirt made by FORGED clothing. All profits go to charities that support military causes. Register here.


This Event is for EVERYONE, Members and NON members.

The "MURPH" workout...

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
(all while wearing a 20# weight vest)

SCALING OPTIONS
As always, we will have scaling options. Here they are in advance:
1. RX – as written and with a 20 pound vest (Please bring your own body armor). The 20 pound vest is for male AND female for RX, there is no “women’s weight.” The vest mimics the weight of body armor and you can’t scale body armor, bad things happen.
2. BODY WEIGHT – as written but without a weight vest
3. BODY WEIGHT plus bands/knees – as written, without a weight vest, and using bands for pull-ups or doing push-ups on knees
4. HALF MURPH – full or half run distance but with 1/2 pull-ups, push-ups, and squats (50/100/150)
5. TEAM MURPH – in a team of 2, partners run alternating 400s and split the pull-ups/push-ups/squats. One partner can work at a time.

Coach Vic

Cycle 1 “Grunt-work” Day 49

In “Grunt Work”, we have a potent combination of two goals: Strength and Durability.

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

Give us a rating!!

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Starting with Overhead Squat position work, which will lead into a 10-Rep attempt for the day.

Conditioning comes next, in Nicole

Let's get strong.
***********************************************

Overhead Squat 

Technique Primer:
5 Sets of 2 Tempo Overhead Squat
*5s to find bottom position, 2s pause in bottom.

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
400 Meter Run
Max Strict Pull-ups/Rings Rows In "Strict Nicole", we are chasing a max number across as many rounds as seen fit by the athlete. If one pushes the 400 meter runs, we can see round totals closing in on 9 or even 10 rounds. If we pace the 400's, and chalk before each strict attempt, we may be closer to 6 rounds.

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What are You Doing This Memorial Day? Try the Murph!

What are You Doing This Memorial Day? Try the Murph!
Before you go to your barbecues this Memorial Day, come join us!

We will be having a combined potluck BBQ and Memorial Day Murph event.

This is a FREE event and donations to the Murph Challenge Fundraiser are 100% optional. Over the past decade in many Tactical Fitness circles, members have been doing the Memorial Day Murph. The “Murph” is a workout used by Navy SEAL, Medal of Honor recipient, Michael Murphy. Murphy died when exposed to enemy fire while attempting to radio headquarters for assistance. The Murph was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).

  • What is the Murph Challenge?: An annual internet based fundraiser for military charities. It’s based on a workout called “Murph”, named after Medal of Honor recipient Michael Murphy. The idea is to honor ALL of our fallen military members with a challenging workout.

  • Who can participate?: Anyone! You don’t have to be a member of CrossFit Hard, nor do you have to be able to do the entire workout to participate, just do what you can. You can do the entire thing yourself, or complete it with a team (Limit 4 people/team). So bring your friends and family for what promises to be a fun day again. If you are not comfortable with these exercises, you can create your own version. What’s your “MURPH”?

  • When?: Monday, May 27th 2019, 10 am – 12 pm. We will start new heats every 30 minutes: 10:00 am, 10:30 am and 11:00 am

  • Where?: CrossFit Hard, 5020 Boiling Brook Parkway, North Bethesda, MD 20852

  • Why?: To honor fallen military members with our pain and sweat, and to raise money for charities supporting military causes. The workout was a favorite of fallen Navy SEAL and Medal of Honor recipient Michael Murphy, and is thus called “Murph”. This workout is designed to attract a large number of participants and create a new Memorial Day tradition. Michael Murphy was an avid Crossfitter and used to do the workout now named Murph in preparation for his deployments. He did it wearing his flack vest and referred to the workout as “Body Armor”. It was renamed “Murph” after his death.

  • How much? BBQ and WOD are FREE! Burgers & Hotdogs will be provided, however we do ask that everyone bring their favorite side dish. Store-bought vs. homemade? No worries, all food is welcome!

  • Interested in supporting the official 2019 Murph Challenge Fundraiser? Registration is $40, and includes an awesome event shirt made by FORGED clothing. All profits go to charities that support military causes. Register here.


This Event is for EVERYONE, Members and NON members.

The "MURPH" workout...

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
(all while wearing a 20# weight vest)

SCALING OPTIONS
As always, we will have scaling options. Here they are in advance:
1. RX – as written and with a 20 pound vest (Please bring your own body armor). The 20 pound vest is for male AND female for RX, there is no “women’s weight.” The vest mimics the weight of body armor and you can’t scale body armor, bad things happen.
2. BODY WEIGHT – as written but without a weight vest
3. BODY WEIGHT plus bands/knees – as written, without a weight vest, and using bands for pull-ups or doing push-ups on knees
4. HALF MURPH – full or half run distance but with 1/2 pull-ups, push-ups, and squats (50/100/150)
5. TEAM MURPH – in a team of 2, partners run alternating 400s and split the pull-ups/push-ups/squats. One partner can work at a time.

Coach Vic

Cycle 1 “Grunt-work” Day 27

In “Grunt Work”, we have a potent combination of two goals: Strength and Durability.

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

Give us a rating!!

***********************************************
Week #5 of "Grunt Work".

Starting our Friday with our conditioning for the day - "Waterlogged".

Let's get strong.
***********************************************

Metcon (Time)

For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell - 50/35
Box - 24"/20"

Metcon (No Measure)

400 Meter Sled

First 100 Meters - Sled Pull (facing away)
Second 100 Meters - Sled Drag (facing sled)
Third 100 Meters - Sled Pull (facing away)
Fourth 100 Meters - Sled Drag (facing sled)Athlete's choice on loading, given the various sleds and surface types amongst us. Stimulus wise, we are looking for a challenging load that we are walking with, and not running. But, a load that we are confident we could complete in 50m sections. That is, a single (and brief) break in each 100-meter section (or take turns).

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This won't make some people happy....

The data from an interesting six year study shows that money people are spending on dietary supplements is  mostly going to waste. Check out the full story from the NIH director’s blog here

Heed your parents advice: : eat a balanced diet, including plenty of fruits, veggies, and healthy sources of calcium and protein. Don’t smoke. Use alcohol in moderation. Avoid recreational drugs. Get plenty of exercise.

Stay healthy and save your money, see you in class!

Coach Graham

Cycle 1 “Grunt-work” Day 15

In “Grunt Work”, we have a potent combination of two goals: Strength and Durability.

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

Give us a rating!!

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Week #3 of Grunt Work.

Starting our Thursday with some work on the barbell. Deadlifts to start, and conditioning comes next, with four movements: Biking, DB Push Press, DB deadlifts and DB squats.

Let's get strong.
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Deadlift 

On the 1:30 x 6 Sets:
Set #1 - 3 Deadlifts @ 74%
Set #2 - 1 Deadlift @ 81%
Set #3 - 3 Deadlifts @ 74%
Set #4 - 1 Deadlift @ 86%
Set #5 - 3 Deadlifts @ 74%
Set #6 - 1 Deadlift @ 91%

Week 3, increasing by 2% on all lifts today from last week's effort. Final week before advancing to a slightly different repetition scheme.

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
21/15 Calorie Assault Bike
15 DB Push Press (50's/35's)
15 DB Deadlifts (50's/35's)
15 DB Front Squats (50's/35's)

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CrossFit Hard Mindset and Week in Review

Here we go CF Hard Athletes,

“If you have everything under control, you’re not moving fast enough.” - Mario Andretti

When we are truly going for it, there is an unmistakable sense of being slightly out of control.

The author of this quote, Mario Andretti, is one of the most successful race car drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.

We won’t be 100% sure what’s around that next corner.
But we’re going anyways.

Anything worth doing, will illicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm, and to dive into the next turn at 100mph… even when we don’t know for sure what’s around the bend. Do we get lost in the chaos, or does our focus and commitment to our true north continue our path forward?

There’s a reason why it’s half-jokingly described as, "where the magic happens”.

This week:

Monday – Squat Waves + Olympic Cycling
Tuesday – Pressing + Conditioning
Wednesday – Three Skills Conditioning
Thursday – Deadlift + strength Conditioning
Friday – Bench Press + Interval gymnastics Conditioning
Saturday – Team Conditioning
Sunday – Rest Day

Coach Vic

Cycle 1 “Grunt-work” Day 13

In “Grunt Work”, we have a potent combination of two goals: Strength and Durability.

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

Give us a rating!!

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Overhead work to start our Tuesday. First building on the barbell., to follow, a conditioning benchmark - "Vader".
Let's get strong.
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Push Press 

On the 1:30 x  4 Sets of 6 Repetitions
Set #1 - 76%
Set #2 - 78%
Set #3 - 80%
Set #4 - 83%

Percentages based on your estimated 1RM Push Press.

Third and final week with this specific repetition scheme, adding 3% from last week. Rest as needed between sets, but aim to keep it to 2:00 or less.

Metcon (Time)

3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35

25 Min CAP

In this WOD, all repetitions and loads are intended to be on the manageable side, where the stimulus calls for each set to be completed with at most, one break. Applying this to the wallballs and dumbbell snatches, what we are creating here is a metabolic finish to our day where it's less about if we can find large sets, and more about, how fast we move on the repetitions and transitions.

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Ability To Lift Weights Quickly Can Mean A Longer Life

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Dear community,

Continuing this week with another interesting study that shows that the ability to lift weights quickly can mean a longer life. In CrossFit we pride ourselves on developing the 10 physical skills: Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, & Accuracy. Speed training is often overlooked by many in their training but appears to be important to your longevity.

“Our study shows for the first time that people with more muscle power tend to live longer.”

For the full story click here

Lift fast and live long my friends!

Coach Graham

Cycle 1 “Grunt-work” Day 12

In “Grunt Work”, we have a potent combination of two goals: Strength and Durability.

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

Give us a rating!!

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Week #3 of "Grunt Work".

Today is iteration 3/3 of our back squat micro-progression. Increasing 2% to all sets from last week, we will be changing to our second micro-progression (3 weeks as well) starting next week.

Following our squatting, Snatch technique. Both in the form of a primer, and a complex in which we will build upon next week.

Sprint conditioning to finish, sumo deadlifts, and walking lunges.

Let's get strong.
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Back Squat 

On the 1:30 x 6 Sets:
6 Reps @ 69%
3 Reps @ 74%

6 Reps @ 69%
3 Reps @ 79%

6 Reps @ 69%
3 Reps @ 84%

This is iteration 3 of 3 in this rep progression. Next week, we will be adjusting to our second phase, with a new repetition and percentage scheme. We'll follow the same pattern, in a three week micro-progression.

Power Snatch 

On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6 - 69-75%, based on feel.

Entire complex is intended to be completed unbroken, but we are allowed to drop after the OHS if a limitation is there. Record all 7 lifts, with the final three being based on feel. Technique over load today.

Metcon (AMRAP - Reps)

6 min AMRAP:
9 Sumo Deadlifts (95/65)
12 Front Rack Lunges (95/65)

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Starting workouts in middle age tied to longer life

Starting workouts in middle age tied to longer life

While regularly exercising over the course of decades is a great way to live longer, a U.S. study suggests that even people who don’t start working out until middle-age may see similar longevity benefits.

Check out the Reuters Health article here

Stay healthy and see you in class!

Coach Graham

Cycle 1 “Grunt-work” Day 10

In “Grunt Work”, we have a potent combination of two goals: Strength and Durability.

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

Give us a rating!!

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Week #2 of Grunt Work.

As mentioned last week, Wednesday's will commonly start with a skill-based focus. Using our max-effort strict handstand pushup test last week as a baseline, we'll train percentages today across 10 submaximal sets.

Conditioning comes next, in the form of 5 x 3:00 on / 1:00 off intervals.

Let's get strong.
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Handstand Push-ups 

10 Sets:
30% of Max Strict Handstand Pushups

Each set must be unbroken, and athletes are to rest as needed between. With the piece being "for time", we are looking to challenge ourselves by getting back onto the wall sooner than we want to. As an example, if an athlete has 10 unbroken strict handstand pushups, he or she would be completing 10 x 3 for time.

If we do not yet have 3 or more strict handstand pushups,

Last week, during the max effort test, we had the below two options if we did not yet have (3) unbroken strict handstand pushups.

Dumbbell Strict Presses
Barbell Half Presses
Dumbbell Strict Presses - With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We're aiming to be in the 8-15 repetition rep range.

Barbell Half Presses - Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses - let's choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

After choosing our movement, complete a full max effort set if we have not. If we are testing today, complete 7 sets of the 30%. If we tested last week, let's take 30% of that and complete the full 10 today.

Metcon (5 Rounds for reps)

5 Rounds:
1:00 - Max Burpee Box Jumps (24"/20")
1:00 - Single DB Hang Clean and Jerk (50/35)
1:00 - Assault Bike Calories
1:00 - Rest

Enter all five rounds of totals (if we complete 10 burpees, 12 C&J, and 12 calories on the bike, that would be 34). That way we can see our pacing throughout the five rounds. The system will compute the sum total for our score for the day.

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CrossFit Hard Week in Review

Worried that you missed something important this week? Worry no longer. Here's the CrossFit Hard Week in Review.

It’s time to get strong. Announcing “Grunt Work,” our first training cycle following the 2019 Open.

In “Grunt Work”, we have the potent combination of two goals: Strength and Durability.

There is no substitute for raw power in our sport. Yet with that raw power comes a responsibility--to take care of our body. Being strong is one part of the larger puzzle, but being able to use it is another. When we increase our raw power and our ability to use it through proper positioning and mobility, we become bulletproof.

We’ll move better and hit PRs.

We’ll be less injury prone, allowing us to train harder throughout the week.

We’ll chase brilliance in the basics, from the slow lifts to the fast, through consistent progressions.

We’ll incorporate routine occasional “Body Armor” sessions, to balance and bulletproof our body.

And, most notably, we’re going to get very, very strong.

Grunt Work” Template
Monday – Squat Waves + Olympic Cycling + Sprint conditioning
Tuesday – Deadlift + barbell Conditioning
Wednesday – Bench marking Conditioning
Thursday – Squat + Conditioning
Friday – Skills + Conditioning
Saturday – Team Conditioning
Sunday – Rest Day

Here’s to the season ahead, and becoming the hardest worker in the room. Let’s get to work!

-Coach VIc

Cycle 1 “Grunt-work” Day 9

In “Grunt Work”, we have a potent combination of two goals: Strength and Durability.

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

Give us a rating!!

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Starting our day with a benchmark - "Van Damme".

Strength work to finish our Tuesday.
Deadlift - Building in percentages.

Let's get strong.
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Deadlift 

On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 72%
Set #2 - 1 Deadlift @ 79%
Set #3 - 3 Deadlifts @ 72%
Set #4 - 1 Deadlift @ 84%
Set #5 - 3 Deadlifts @ 72%
Set #6 - 1 Deadlift @ 89%

Increasing by 2% on all lifts today from last week's effort.

Metcon (Time)

30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95

20 min CAP*Scaling muscle-ups to Ring rows

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5 EASY WAYS TO ATTACK YOUR GROCERY STORE TRIPS

5 EASY WAYS TO ATTACK YOUR GROCERY STORE TRIPS

1. SHOP THE PERIMETER

Shop the Perimeter in the grocery store. This is where you will find the produce and protein sections. Fill your cart with a variety of fruits and vegetables. Aim to buy more in-season produce. Use the dirty dozen clean fifteen list to help decipher which produce you would prefer to buy organic.

Next gather your meat, fish, and eggs. Aim for pasture raised and grass-fed meat if able. Aim to choose wild caught over farmed fish. Organic pastured eggs or omega-3 eggs are also good choices.

2. AISLES

Look for the aisles which contain your grains, legumes and beans. Good options to stick to on this aisle are quinoa, brown rice and wild rice. Pay attention to labels and look for items with good source of fiber (~3g per serving). Dried or canned beans and legumes are good choices. If choosing canned beware of unnecessary ingredients. Aim for canned beans to only contain beans, water, and possibly a little salt. Avoid any added sugar or oils to canned goods.   

3. THE FREEZER SECTION

The freezer section is a great place to buy frozen fruits and vegetables. These tend to be cheaper than fresh produce and are just if not more nutritious. Make sure the ingredients is only fruit or vegetable. There should be no added oil, sugar, or additive.


4. READ THE LABELS

Further aisles you go down you’ll find more packaged products. With any of these products you need to read the labels. Be weary of ingredients you cannot pronounce or if you don’t know what something is. Aim for products with simple ingredients made from real food.

5. ADDED SUGARS

Added sugars are often found in more processed, packaged foods. Lookout for sugar in other forms on the label such as syrup, molasses, cane juice, fruit juice concentrate, and ingredients ending in “ose” such as dextrose and fructose.

Stay healthy my friends,

Coach Graham

Cycle 1 “Grunt-work” Day 8

In “Grunt Work”, we have a potent combination of two goals: Strength and Durability.

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

Give us a rating!!

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Week #2 of "Grunt Work".

Building off last week's lifting, focused on strength development today.

Following our back squats(2% increase to all sets), we'll repeat out snatch work from last Monday, for iteration 2 of 2. Week 3 and 4 will have another set. This allows us to build upon the loads of the previous week, knowing how the specific complex/movement feels.

Let's get strong.
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Back Squat 

Every 2 mins:
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%

Power Snatch 

On the 1:00 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch

... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch
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Set #1 - 60% of estimated 1RM Power Snatch
Set #2 - 63%
Set #3 - 66%
Set #4 - 68%
*Changing to Singles...
Set #5 - 72%
Set #6 - 76%
Set #7 - 80%
Sets #8, 9, 10 - 84%

Metcon (AMRAP - Rounds and Reps)

5 Min APRAP:
5 Toes to Bar
10 Wallball Shots (20/14)
15 KB Swings (53/35)

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Grunt-work day 1....

The Open is over…
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Coming out of the Open, especially if we competed week to week, we should be aware of our recovery. 
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When we train, we are lessening our physical capacity. If you rowed 500m as fast as you could, chances are if you rowed another one immediately after, you couldn’t match that same time. When we train we are looking for an adaptation and that adaptation needs rest to happen. 
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We can categorize the stress of training into 3 categories. Metabolic, Delayed Onset Muscle Soreness (DOMS), and Central Nervous System (CNS).
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1️⃣Metabolic is “Helen” type workouts. We’re breathing heavy, legs/arms burning and we end up on the floor flat on our backs. We can usually bounce back from these kind of workouts fairly quickly. 
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2️⃣”DOMS” is the muscle soreness that happens anywhere from a few hours to a few days later. Think WODs like “Karen.” The damage created through training causes our muscle to repair and grow back stronger and bigger. This kind of recovery takes a few days to recover from.
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3️⃣Our central nervous system can get taxed a few ways. Heavy max effort lifts and efforts as well as competitions recruit a lot of the nervous system and adrenals. Our bodies our designed to be able to have the fight or flight mode but must recover in rest and digest.
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Knowing when to push and when to back off and to recover will keep our immune system strong, maximize our gains, and make us eager to train for the long haul.

Coach Graham

Cycle 1 “Grunt-work” Day 1

It’s time to get strong. Announcing “Grunt Work,” our first training cycle following the 2019 Open.
In “Grunt Work”, we have the potent combination of two goals: Strength and Durability.

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

Give us a rating!!

***********************************************
Starting our Monday with work the barbell.
Monday's will be dominantly strength-oriented days. Coming off a full rest day, we can hit the weights with intensity.

Back Squat
Snatch

Let's get strong.

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Back Squat 

Every 2 mins complete:
6 Reps @ 65%
3 Reps @ 70%

6 Reps @ 65%
3 Reps @ 75%

6 Reps @ 65%
3 Reps @ 80%

Power Snatch 

On the 1:00 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch

… Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch
********************
Set #1 - 58% of estimated 1RM Power Snatch
Set #2 - 61%
Set #3 - 64%
Set #4 - 67%
Changing to Singles…
Set #5 - 70%
Set #6 - 74%
Set #7 - 78%
Sets #8, 9, 10 - 82%

Metcon (AMRAP - Rounds and Reps)

8 min AMRAP:
16 Single KB Front Rack Lunges
32 KB Swings

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CrossFit Journal: The Performance-Based Lifestyle Resource