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Happy Valentines

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If you are traveling today or can’t make it to the gym hit this partner WOD with your valentine!

For time: (split however you like)

  • 30 Partner Burpees

  • 100 Squats

  • 50 push-ups

  • 200′ Broad Jump(4 lengths)

  • 40 Sit ups

Then immediately start:

3 Rounds:

  • 15 Thrusters(PVC)

  • 15 Kettlebell Swings

  • 15 Box Jumps/steps

Coach Graham

Cycle 7 (Open Prep) - 8 Days left to the Open

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Body Armor to Start the day, building to a heavy deadlift while we work in accessory movements between.

Finishing with a skill-based opener, coupling handstand push-ups with work on the pull-up bar.
Based purely on how you feel. No right or wrong here - some athletes prefer a light movement day, while other perform their best will a full rest day here.
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Deadlift 

5 Supersets:
5-4-3-2-1: Heavy Deadlifts
After each set:
10 Dumbbell Bench Press

5 Deadlifts - 70% of 1RM Deadlift
4 Deadlifts - 73-75% of 1RM Deadlift
3, 2, and 1 - Build to a heavy.

On the deadlifts, we are looking to build towards a heavy single following our conditioning today. Moving heavier loads after an intensive conditioning piece is a skill to consistently refine. To clarify - looking for a heavy single, and not a max effort single. Let's place more emphasis on our movement, than the loading on the bar. On these repetitions, we'll start 70%, climb 3-5% for the following set, and it's athlete's choice beyond that. We can continue to climb in the same 3-5% jumps, entirely based on feel of the previous set.

Following each set, we have two additional accessory movements.
Tempo Dumbbell Bench Press - Two dumbbells, on a flat bench. A tempo descend down for 5 seconds, followed by an immediate press to extention.These seconds will add, resulting in a challenging set of 10. The loadings, given that time under tension, will naturally need to be lower than we normally may complete on a regular dumbbell bench press.

Metcon (No Measure)

Alternating OTM x 10 (5 Rounds)
Odd Minutes - 30s for Handstand Push-Up Practice
Even Minutes - 30s for Bar Muscle-Up PracticeHandstand Push-Up & Bar Muscle-Up practice today. Our aim today is NOT to build to a large sum total over the course of the 5 rounds, but to rather find repetitions inside the combination.
 Aim is to choose a single amount of HSPU and bar muscle-ups to hold across, or, a specific drill to hone in on.


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Jillian vs. CrossFit

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Jillian vs. CrossFit

If you haven’t seen the articles already out, or the vast responses to her condemning of CrossFit. Here’s a quick breakdown:

   

“Fitness Guru” Jillian Michaels took it upon herself to say what CrossFit is hacking it in getting results and that there is a lack on variability and safety. For most of you reading this you have been in our community long enough to see why this is just well... ridiculous.

 

I won’t outright shame Jillian Michaels for her opinion... buttttttt you know the saying about not throwing stones when you live in a glass house?

Yeah, Jillian should’ve taken that more to heart. 

Maybe 19.1 will feature these style of kettlebell swings. Herniated disc anybody?!

 

Here’s to fitness, and common sense everyone. Read more below.

 

Jillian vs. CrossFit 

 

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You should be Jumping and Sprinting more!!

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You should be Jumping and Sprinting more!!

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Functional training has grown more and more popular over the years, and if you are in the CrossFit/practical fitness world, you may think it is the most popular way to train. With its popularity comes to some downfalls as more athletes are trying to become superior with their functional training to the point where it becomes a gimmick for Instagram. But you don’t need to be standing on a BOSU ball doing single-arm kettlebell presses to get in better shape. Two of the most functional movements for the human body are neglected far too often in most programs – sprinting and jumping.

You should be sprinting and jumping more. These two activities added into your program can help train strength, power, body awareness and can also be a lot of fun.

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Why Sprint?

Sprinting and using sprinting drills are a great way to improve form and build stability and strength in certain areas most people have issues with: like a hip extension, hip flexion, and lower abdominal control and power. Sprinting is also a great way to get in some fun conditioning as well. Want to feel a burn in your butt and hamstrings? (Who doesn’t?) Try this:

Four Sets of:

20-meter Sled Sprint

Rest as Needed Between Sets

Followed by…

Two Sets of:

20-meter Sprint (no sled this time)

Rest as Needed Between Sets

You will definitely feel your backside after that workout, and well as start to notice some subtle changes if you continue to train like that. Throwing is some sprint drills before you lift can also prepare you for a great lifting session as well. Getting the hips, quads, hamstrings, and midline fired up and ready is an excellent prep for grabbing the barbell and getting ready for some front squats.

Why Jump?

Jumping can increase strength, power and overall coordination. Single-leg jumps, split squat jumps, and single-leg bounds are all great ways to do that. Nothing made me feel more unathletic than the first time I did this:

Three Sets of:

Single-Leg Tuck Jumps x 5 reps

Rest as Needed Between Sets

Followed by…

Three Sets of:

Single-Leg Bounds x 8 reps

Rest as Needed Between Sets

Training like this will not only help build power and strength, but also a lot of coordination and body awareness. I like to throw in some jumping on days that I am doing my Olympic lifts because I feel the transfer from a full hip extension on the jumping carries over well to the snatch or the clean.

Functional doesn’t mean fancy or Instagram worthy. Functional should be learning to move and control your own body. That is why when I write out each cycle of the program I always program sprinting and jumping into the program. It is as functional as it gets and it is also a ton of fun.

-Coach Vic

Cycle 7 (Open Prep) - 10 Days left to the Open

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Two conditioning pieces today, both with very different intentions:
1) Gymnastics to start, in an up-ladder challenging our higher volume capacity.
2) Interval Conditioning, in the form of (6) short-range high intensity efforts.

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Muscle-ups 

Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike
Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached.

If we are not completing ring muscle-ups today, this is a great opportunity to build our strict strength on the strict banded ring muscle-up drill or strict ring rows. Choosing a band difficulty that allows for somewhere between 6-10 repetitions unbroken, with sound technique, let's complete the exact same repetition scheme.

Fixed by time, it is our aim to see how high we can climb in the numbers. Naturally, the first few rounds will move by very quickly. And we may very well find that the majority of our time inside this fast moving 7:00 cap can be inside a single, or two rounds. The amount of time to clear the round of 6 ring muscle-ups and biking is the same amount of total work in rounds one, two, and three, combined… so we can absolutely expect it to slow down as we get further into the workout.

Metcon (6 Rounds for time)

"On the 4:00" x 6 Rounds:
12 Calorie Row
12 Burpees Over Dumbbell
12 Dumbbell Power Snatches (50/35)

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NOT EXERCISING MAY BE WORSE FOR YOUR HEALTH THAN SMOKING

An October 2018 study concludes that a sedentary lifestyle is the equivalent of having a major disease—and the simplest cure is exercise.

Cycle 7 (Open Prep) - 11 Days left to the Open

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Two parts today:
1. Back Squat
2. Conditioning

During our conditioning, pairing strict gymnastics with a moderate barbell, gauging our ability to hold gymnastic stamina throughout the effort.

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Back Squat 

10-8-6-4-2 Back Squats
All sets are completed "On the 3:00", and all repetitions are taken from the rack.

On the 0:00... 10 Reps @ 70%
On the 3:00... 8 Reps @ 75%
On the 6:00... 6 Reps @ 80%
On the 9:00... 4 Reps @ 85%
On the 12:00... 2 Reps @ 90%

Metcon (AMRAP - Rounds and Reps)

AMRAP 18:
9 Power Cleans (155/105)
12/9 HSPU
9 Front Squats (155/105)
12/9 Pull-UpsThis workout couples a moderate barbell with two gymnastic movements.  Our challenge will be the stamina over the course of the 18 minute range. It is not often that we incorporate gymnastics into our metabolic conditioning, which in turn naturally places a large emphasis on pacing.

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“Paying The Man!”

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“Paying The Man!”

Multiple time CrossFit Games Athlete and former US Navy Seal Josh Bridges shares the meaning behind his, now popular saying, “pay the man” in episode six of his “Paying The Man” Vlog.  

Check it out HERE!

 

Have a happy Wednesday everyone! 

 

-Coach Dave

 CYCLE 7 (OPEN PREP) DAY 28- 14 DAYS LEFT TO THE OPEN

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Building off our tempo back squats from last Wednesday to start our day.

Conditioning to follow, as the heart of our training day.
Interval training, and our final 3 x AMRAP 5:00 piece before the Open.
In "Sole Cycle", we'll be completing barbell-facing burpees, power cleans and biking, with the challenge being to finish a single round inside each AMRAP 5.

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Back Squat Building upon last week.

5 Sets of 2 Repetitions
*7 second descent, 3 second pause in bottom.

Metcon (3 Rounds for reps)3 x AMRAP 5:00's, resting 5:00 between:

Part #1
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike

Rest 5:00

Part #2
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike

Rest 5:00

Part #3
AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Assault Biken this 15:00 AMRAP, our focus of effort is going to be on the middle 10:00. From minutes 4:00-14:00. Although this sounds a bit strange to read, these minutes between those two marks is where the vast majority of athletes will fall off pace. A common trend in such a workout is that athletes come out looking very strong, with quick work on the snatches and potentially unbroken sets on the bar muscle-ups. But about 4:00 in, we slow dramatically as the movements "catch up" with us. This carries until the 14:00 mark, where in the final 60 seconds, we're able to turn it back up for a final push.

 

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Not Exercising May Be Worse for Your Health Than Smoking, Study Says

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Not Exercising May Be Worse for Your Health Than Smoking, Study Says

It’s common knowledge that there are many benefits to being fit, but one large new study found that skipping out on the gym is particularly bad for your health.

In fact, the study claims not exercising may be more harmful to your health than smoking.

Check out this article from Time Magazine

Cycle 7 (Open Prep- Teams) Day 27- 15 Days left to the Open

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Challenging ourselves in fatigued states is part of our sport, but is not an everyday piece. Today, we will do so with handstand practice coming shortly after a conditioning event.

Power Snatch technique work to start our day off, leading into our conditioning with a moderate power snatch load involved.

Handstand walk practice to follow, getting onto our hands after a shoulder taxing workout.

Stamina conditioning to finish, combining midline work, rowing, and kipping handstand pushups.
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Power Snatch 

10 Sets:
1 Tempo Power Snatch

Sets #1+2+3 - 60%
Sets #4+5+6 - 65%
Sets #7+8 - 70%
Sets #9+10 - 70-75%, based on feel.

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.

Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
25 Double-Unders, 5 Power Snatches (135/95)
25 Double-Unders, 5 Bar Muscle-Upsn this 15:00 AMRAP, our focus of effort is going to be on the middle 10:00. From minutes 4:00-14:00. Although this sounds a bit strange to read, these minutes between those two marks is where the vast majority of athletes will fall off pace. A common trend in such a workout is that athletes come out looking very strong, with quick work on the snatches and potentially unbroken sets on the bar muscle-ups. But about 4:00 in, we slow dramatically as the movements "catch up" with us. This carries until the 14:00 mark, where in the final 60 seconds, we're able to turn it back up for a final push.

Metcon (No Measure)

On the 4:00 x 3 Sets:
15 Sit-Ups
15/12 Calorie Row
15 Kipping HSPU

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SHOULD YOU DO THE OPEN?

SHOULD YOU DO THE OPEN?

The Open is a five-week test of fitness. A challenge. Taking part in this contest looks different for everyone. Some will push themselves to go Rx'd, many will scale as needed and all will watch and cheer their friends. The Open is for everyone.


The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await. Are you ready? 

WHO
People of all ages and ability levels can play, Rx’d or Scaled. Use hashtags to compare with friends or people like you.
WHERE
Participate at any of the 15,000+ CrossFit® affiliates worldwide or in any gym, garage, park or flat space where you can bring your gear and a camera.

WHEN
Feb. 21 kicks off five weeks of Open workouts. Talk with your coach and make a game plan.  

We will be running the open workout on each Friday as our class WOD for all classes and will be running Friday night lights for our 4:30, 5:30 and 6:30pm classes. Please come, bring your friends and family and cheer on your fellow CrossFit Hard community for these fun events!


Cycle 7 (Open Prep- Teams) Day 26- 14 Days left to the Open

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Question of the day - What did you do for the Super Bowl?

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The Open is less than a month away.

Starting our day and our week on the barbell, focusing on positions overhead with jerk practice. This will lead us into an "On the Minute" drill with the full Clean and Jerk, building towards 90% at the end of the ladder. To finish our olympic work, we'll transition into five heavy singles on the front squat.

Conditioning comes next in the form of a mid-range sprint... a 21-15-9 of kettlebell swings, box jump overs, and front squats.
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Clean and Jerk 

On the Minute x 11:
On the 0:00... 1 Clean and Jerk @ 70%
On the 1:00... 1 Clean and Jerk @ 75%
On the 2:00... 1 Clean and Jerk @ 80%
On the 3:00... Rest
On the 4:00... 1 Clean and Jerk @ 75%
On the 5:00... 1 Clean and Jerk @ 80%
On the 6:00... 1 Clean and Jerk @ 85%
On the 7:00... Rest
On the 8:00... 1 Clean and Jerk @ 80%
On the 9:00... 1 Clean and Jerk @ 85%
On the 10:00... 1 Clean and Jerk @ 90%

Metcon (Time)

21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (30"/24")
Front Squats (135/95)Stimulus wise, we are looking for a workout where we can hang onto both the kettlebell and front squat loads for either unbroken, or very large sets. The loads are on the challenging side for these repetitions (most especially in the 21's and 15's), so meeting this stimulus is intended to be challenging. Moving through this workout at reserved pace elicits an entirely different response than if we attack it. Let's bring some good intensity to this mid-range sprint today.

Further, stimulus wise, we are looking for the following two conditions to be met:
Kettlebell Swings - Confident we could complete 25+ repetitions unbroken, when fresh.
Front Squats - Confident we could complete 25+ repetitions unbroken, when fresh.
Modifying the loads to ensure we meet that criteria will allow us to go to the level of intensity we are aiming to reach today. It's less about if we "can" do the weights, and more about how well we can find the mid-range sprint stimulus with large sets, and minimal breaks.

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Get styled up this Saturday

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Warm-up with your weekend workout and check-out a fun Stella & Dot pop-up shop. Get styled for the season ahead. Choose from the latest in gift ideas for your valentine, grad, mom & everything in-between.

See you on Saturday!

Coach Graham

Cycle 7 (Open Prep) Day 23- 18 Days left to the Open

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Tempo Back Squats to start our Thursday.
These repetitions, each at 10 seconds per, are purposefully lengthy in time. Leveraging time under tension to our advantage, we can perform repetitions at sub-maximal loads to yield a potent response.

Conditioning to follow, coupling dumbbell front squats and double-unders.
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Back Squat 

Tempo Back Squat

5 Sets of 2 Reptitions
*7 second descent, 3 second pause in bottom.

Set #1 - 60%
Set #2 - 62%
Set #3 - 64%
Set #4 - 66%
Set #5 - 68-70%, based on feel.

This is a very slow, and lengthy squat repetition - and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

Metcon (Time)

For Time:
1-2-3-4-5-6-7-8-9-10: DB Front Squats

30 Double-Unders after each round

Rx Dumbbells - 50's/35'sThis workout  strikes some similarities to Open 18.2, where dumbbell front squats and bar-facing burpees were coupled together in an ascending repetition scheme from 1 to 10. Here today, we'll approach the same 1-10 ladder on the dumbbell front squats, but with 30 double-unders after each round.

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Who is Mat Fraser?

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Who is Mat Fraser?

It’s a bird, no, it’s a plane, wait it’s super— Mat Fraser. Some believe him superhuman, some liken him more to the Great White CrossFit Shark wreaking havoc every season while the rest of the competition sits in open water waiting to get chomped on.

 

Like him or not, he has been the most dominant male athlete in the sport since Rich  Froning, some would even say more dominant (I know, I know.. but it’s Rich).

In a sit down interview with rising YouTube channel “TeamRichey,” you get a much better look at who Mat Fraser actually is and debunk some mysteries and rumors surrounding him.

 

Check out the interview in the link HERE.

Happy Wednesday y’all.

 

-Coach David  

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Want to get on TV?

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Dear CrossFit Hard family fancy yourself on TV here’s your chance. Slate casting are working on an awesome project that is looking for athletes to compete on a major tv network show! 

Send your submission to Marina at slaterealpeoplecasting@gmail.com (www.SlateCasting.com

We wish you success!!!

Coach Graham

Cycle 7 (Open Prep) Day 21- 20 Days left to the Open

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Give us a rating!!

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Starting our Tuesday with a "chipper style AMRAP". An AMRAP with longer round times, pushing beyond the 5:00 mark per. 2 rounds will be a challenge to finish, with very few athletes finishing three.

Midline to close, giving us a chance to "best" our last score, not necessarily by loading used, but how by how sound our positioning is. How well we move.

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Metcon (AMRAP - Rounds and Reps)

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell-Facing Burpees
15 Deadlifts (245/165)

Metcon (No Measure)

Not for Score, 2 Rounds:
:30s Single Arm OH Hold (left arm)
15 Sit-Ups
:30s Single Arm OH Hold (right arm)
15 Knee Ups
:30s Double KB FR Hold
15 Push UpsAthlete's choice on the loading for the static holds, with the intention being that each set is completed not only unbroken, but with close attention to our positioning. We can use a dumbbell, or kettlebell for the above work.

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KEYS' SCIENTIFIC ABANDON

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“The word ‘landmark’ has often been used to describe Ancel Keys’ Seven Countries Study, commonly cited as proof that the American diet is atherogenic. The dietary assessment methodology was highly inconsistent across cohorts and thoroughly suspect. In addition, careful examination of the death rates and associations between diet and death rates reveal a massive set of inconsistencies and contradictions. ... It is almost inconceivable that the Seven Countries Study was performed with such scientific abandon.” —Russell Smith

Cycle 7 (Open Prep) Day 18- 27 Days left to the Open

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Give us a rating!!

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Last week, we challenged ourselves with a conditioning piece that lead into a max-effort clean.

We'll face a similar challenge today, now with the snatch.

This is our primary focus for the day, with a stamina based finisher to conclude our Friday.

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Metcon (Time)

With a 12:00 Time Cap:
25 Barbell-Facing Burpees
25 Squat Snatches (115/80)
25 Barbell-Facing Burpees

In time remaining until the 12:00 cap, establish:
1-Rep Hang Snatch (Part B)Starting with a "For Time" workout, any time remaining can be used towards building to a heavy hang snatch single (power or squat, athlete's choice).

Hang Snatch 

Metcon (3 Rounds for time)

Stamina Builder

3 Sets, resting 1:00 between:
15/12 Calorie Row
50' DB Walking Lunge (50's/35's)
15/12 Calorie Row

Record all three scores to the tracker below, with our slowest being what the system will track as our score for this part. Honing our consistency, truly aim for our first round to be equally as fast a

On the dumbbell walking lunges, athletes are allowed to "rack" the dumbbells to the shoulders, much like how it was allowed last year during the Open.

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Have you registered for  The Open?

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Have you registered for The Open?

The 2019 Reebok CrossFit Open is on the way! Have you registered yet?! With everything changing this year regarding the Open (it’s now an automatic qualifier for the 2019 CrossFit Games), we are excited to see the new challenges that we will get to tackle together. We have been prepping y’all and preparing for whatever tests we may see, bring your game faces!

 

The Open begins February 21. Need more info on how to register? Check out the link here!

 

CYCLE 7 (OPEN PREP) DAY 10 - 35 DAYS LEFT TO THE OPENFollow us on Instagram @CrossFitHard and join our Facebook group!


Give us a rating!!

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Whereas yesterday was gymnastic focused, today is strength focused.

Starting our day with primers designed to optimize our body for the squatting and deadlift to follow.

Box squats to start our strength work, which will lead to three sets of doubles on the back squat.

Conditioning to follow and finish, in a repeated 3xAMRAP 5 - "Frank the Tank".

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Box Squat (On the Minute x 10 Sets: 2 Repetitions  )As we unrack the barbell, take a slightly wider stance than our regular back squat. And extra width of our foot on each side is a good place to start. As we descend into the repetition, it is our aim to reach back. In a traditional back squat, and even more in a front squat, we focus on a relatively upright torso as it translates very well to our olympic lifts. Here however, we are looking to sit back with our hips so that by the time we reach the box/plates, coming to a complete stop, our shin bones are vertical.Sets 1+2 - 60% of 1RM Back Squat
Sets 3+4 - 65% of 1RM Back Squat
Sets 5+6 - 70% of 1RM Back Squat
Sets 7+8 - 75% of 1RM Back Squat
Set a box, bench or stack plates, so that we squat to just slightly below parallel.

On the box squat, we are looking for speed out of the bottom. Coming from a dead stop on the box, is our focus to accelerate to extension, training the explosiveness of our posterior chain.

What this allows is a posterior-chain driven pull to a full standing position, versus the quad-dominant push. This results in hamstring, glute, and lower back power development, which is our heart to explosive movements.Metcon (AMRAP - Reps)"Frank the Tank" is a three part workout, consisting of 3 x AMRAP 5's, resting 5:00 between. This workout starts on the 0:00, and ends on the 25:00.

"Frank the Tank" Part #1

In a 5:00 Window…
50 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5:00, starting "Frank the Tank" Part #2 on the 10:00.Metcon (AMRAP - Reps)"Frank the Tank" is a three part workout, consisting of 3 x AMRAP 5's, resting 5:00 between. This workout starts on the 0:00, and ends on the 25:00.

On the 10:00... "Frank the Tank" Part #2
Workout Definition

In a 5:00 Window…
35 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5:00, starting "Frank the Tank" Part #3 on the 20:00.Metcon (AMRAP - Reps)"Frank the Tank" is a three part workout, consisting of 3 x AMRAP 5's, resting 5:00 between. This workout starts on the 0:00, and ends on the 25:00.

On the 20:00... "Frank the Tank" Part #3
Workout Definition

In a 5:00 Window…
20 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

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MORNING CLASSES CANCELED!

Hey guys, I hope everyone had a great weekend.

Unfortunately, we are canceling all morning classes for Monday January 14. Our parking lot has not been plowed and we want to make sure our environment is safe for everyone.

Evening classes will be held as normal.

Sorry for the inconvenience!

-Coach Greg

Cycle 7 (Open Prep) Day 8

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Give us a rating!!

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Focus on effort today will be on the Snatch barbell.

Opening with two primers, focused on our technique on the movement. This will lead us into a build towards a heavy Power Snatch single, through an "On the Minute" timing scheme.

Conditioning follows, coupling four movements as we alternate between the barbell and a monostructural effort. Stamina Builder to finish our Monday.

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Focused on Snatch technique

With a running clock, this is a 15:00 piece in full.
Minutes 0-5 - Primer (A)
Minutes 6-10 - Primer (B)
MInutes 11-15 - Power Snatch

Snatch Primer (1)
On the Minute x 5:
1 Halting Power Snatch*
  - 2 Halts - Just at knee-level, and hip pockets. 2 seconds at each position.

Snatch Primer (B)
On the Minute x 5:
1 Snatch Pull
1 Snatch High Pull
1 Power Snatch

Snatch
On the Minute x 5:
1 Power Snatch, building to a heavy.

Halting Snatch Grip Deadlift 

Halts at knee-level, and hip pockets. 2 seconds at each position.

Snatch Primer (B) 

1 Snatch Pull
1 Snatch High Pull
1 Power SnatchSet #1 - 60% of 1RM Snatch
Set #2 - 65% of 1RM Snatch
Sets #3+4+5 - 70% of 1RM Snatch

After confirming our positions with the static holds in primer (A), now let's move through these positions with speed.

Snatch Pull - Full pull from the ground, with a big shrug at the top… but the arms stay long and loose.

Snatch High Pull - Same as the first repetition, but now we do bend the arms upon extension. With elbows tracking high and to the outside, aim to being the bar to roughly heart level.

Power Snatch - A full repetition to build on the previous two pulls, which will lead us as well into the heavy singles to follow in the final five minutes.

Power Snatch 

1 Power Snatch, building to a heavy.

Start between 70-75%, building as seen fit for a heavy single for the day.

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
12 Hang Power Snatches (95/65)
60 Double-Unders
12 Overhead Squats (95/65)
21/18 Calorie RowStrategy may very well have us break the first set, but it is a loading we are confident we could move through each 15 repetitions with at most 2 quick breaks.

On the hang power snatches, with the stimulus in mind, measured breaks are good to plan here. Looking at the workout as a whole, we have a good amount of pulling, or perhaps better said, demand on the shoulders and forearms. With all four movements taxing similar muscle groups, pulling strength and forearm stamina will be fatigued quickly, and if we open too aggressively, we may lose our ability to cycle these movements effectively.

On the jump rope, we have 60 double-unders per round. Individual pacing will always be the default here, but it is worth writing that these sets do not need to be unbroken on round 1. If a break in the middle (30-30 as an example) allows us to hold such a repetitions scheme through 3-4 rounds (versus 5+ trips in a later round), it may very well be our best move with the larger picture in mind.

Whereas we may break the power snatch barbell 1-2 per rounds with measured rest between, we want to aim for the opposite with the overhead squats. Given how the "setup" time is significantly longer, as we bring the bar overhead, let's aim to take an extra breath before beginning the set for the first time… and aim to move unbroken here. With the row immediately following these squats, we can recover on the first handful of calories. We just need to get there first.

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2019 Open training starts This week!

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2019 Open training starts This week!

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If there is ever a time of the year to put on the blinders, it is now.
Specific 2019 Open training starts here!


During this cycle, our primary focus will be dialing in movements we know we will be tested on. Through study the past competitions, we can intelligently plan our final weeks of training to maximize our performance when the Open arrives. And when it does arrive, we arrive with it. Whatever challenge or tasks are thrown our way, we’ll be ready. We’ve honed our mental toughness year round for a very specific purpose – so that we can adapt and overcome to always find our very best.

This week will be our “shock” week, but the rest of the cycle will follow a similar theme. We will be including extra work if needed. All the additional work should be done on your own time (before or after class) or if need an extra push before the open. They will incorporate Stamina Building, Aerobic Endurance, Midline Training or additional skill work.

Monday
Snatch + Conditioning + Stamina Builder (EMOM)

Tuesday
Conditioning + Row/Aerobic Endurance + Midline

Wednesday
Skills + Stamina Cycling + Conditioning

Thursday
Mobility or Skills + Conditioning

Friday (“Game Day Friday’s”)
Open-Like Conditioning + Stamina Builder (EMOM)

Saturday
Team WOD or Long Conditioning (20:00+)

*Stamina Builders - Coupling Open movements into EMOM progressions, we will fine tune the very specific transitions which account for often lost minutes inside AMRAP’s.
*Row/Aerobic Endurance - Continuing to build an aerobic base is a must for our endurance inside of the upcoming longer efforts.
*Stamina Cycling - In the Open, it’s less about your 1-Rep Max, and more about how well you can cycle through moderate to heavy repetitions, under challenged metabolic conditions. We will train this unique stimulus in an organized progression from week to week, which translates very well to our ability to cycle loaded movements, will less rest in between sets.

"Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” - Vivian Greene
Just start.
We've used this mindset in our strategy pieces inside workouts. As we transition from lifting cycles to more “metconing” or let’s “just start”. If we can remove that moment of hesitation, we quickly find the first repetitions are always there. And we surprise ourselves with a set of 15 reps, when we could have bet our lives that we’d fail the first rep. 

We just needed to get going, and not overthink it. What is powerful to realize, is that this concept applies outside the gym walls just as much as it does in it.

It is very common for us to await the “right moment”.
The right time to start reading again.
The right time to change jobs.
The right time to have that uncomfortable conversation.

We’ve all been here. Waiting for perfect.
Yet, we can all agree… that perfect, will never come. It doesn’t exist.

Instead of seeing all of the reasons that could go wrong, the quote urges us to take a different perspective. To see all the reasons why it could go *right*. To learn how to dance in the rain. To see, that today, is the best possible timing we could ever ask for.

If we can do that, we may actually realize that the perfect moment did exist after all.

Good Luck this cycle! See you in Class!

-Coach Vic

Cycle 6 Day 24

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Handstand + DB Lunge 

On the 2:00 x 5 Rounds:
20 Sec of Max Kipping HSPU
50' Front Rack Dumbbell Walking LungeAt the start of each minute, athletes complete 30 sec of their best kipping handstand pushup set.

If we are not completing handstand pushups today, completing 10 dumbbell push presses.

Following, we have out 50 foot walking lunge (One time edge to edge). This is completed with two dumbbells, both in the front rack position. Aim is to build to a heavy set, over the course of the five rounds.

Metcon (Time)

For Time:
30/25 Calorie Assault Bike
125 Double-Unders
1,000 Meter Row
125 Double-Unders
30/25 Calorie Assault Bike

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Happy New Year!!!

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Wishing you a healthy, happy and fun 2019!!!

Make your fitness a priority this year, we look forward to seeing you in class.

Please note we are only running a 10am class today!

Coach Graham

Cycle 6 Day 18 New Years Day!

Happy New Year!. Today is the first blank page of a 365-page book! Let’s write a good one this year. We are blessed to be able to ring in the New Year with such an amazing community. Cheers to another year full of goals, love, laughter, family, and friends!

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

Give us a rating!!

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Question of the Day:
What is your New Years Resolution?

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Metcon (Time)

For Time:
20 Calorie Bike/Row
19 KB Swings
20 Calorie Bike/Row
19 Burpees
20 Calorie Bike/Row
19 Push-ups
20 Calorie Bike/Row
19 Step-ups or Box Jumps
20 Calorie Bike/Row
19 DB Clean and Jerks

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Final Week of Cycle 6!

Quick reminder: There is only one 10AM class on both Monday and Tuesday.

With the holiday season winding down after this week, this week will be our final week of Cycle 6. Cycle 1 of 2019 will start next week!! Check out next weeks blog post that will discuss all cycle goals and focuses.

This week Monday and Tuesday will consist of longer workouts similar to our Saturday classes. Lets have a packed gym Tuesday to start the New Year off right!!

The rest of the week will consist of normal structured programming and metcons to close out the final cycle of 2018.

See you all this week and Happy New Year!!

-Coach Greg

Cycle 6 Day 17

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Question of the Day:
What is your favorite CrossFit Movement?

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Metcon (Time)

For Time
31 Push Press (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row

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Looking for ways to stay healthy while traveling....

12 Essential Travel Workouts to stay healthy over the Holidays

WOD 1. “Cotton Headed Ninny Muggins” 5 Rounds for time; Run 200m + 20x Sit Ups + 20x Lunges

WOD 2. “Almost Angie”: 100x Push Ups, 100x Sit Ups, 100x Squats

WOD 3. “Hold On” 21 min Alt EMOM: 1. Wall Sit 30 sec, 2. Handstand Hold 30 sec, 3. Hollow Rock hold 30 sec

WOD 4. “Chutes & Ladders” 10…1 - Ladder of 100m Run + V-Ups

WOD 5. “Yippie Ki-yay”- 100 Burpees for time

WOD 6. “Why is the carpet all wet, Todd” One Set every 4 min for 20 min; Run 400m - rest remaining time - score highest & lowest

WOD 7. “Candy” 10 RFT 5x Push Up, 10x Sit Up, 15x Squat

WOD 8. “Run & Gun” 3RFT; Run 400m + 20x Jumping Lunges/Lunge Steps + 20x Back Extensions

WOD 9. “Crip Walk”- Accumulate: 400m Walking Lunge for time

WOD 10. “You Guys Give Up, or You Thirsty For More?”: 8RFT; 6x Vertical Jumps + 4x Burpee Broad Jump + 2x Walk Walk

WOD 11. “You’ll Shoot Your Eye Out”: Full Tabata at each station; 1. Jumping Squats 2. Back Extensions 3. Push Up 4. Sit Ups [8 sets of 20 sec on, 10 sec off, then rotate movements]

WOD 12. “The Bad Hitch-Hiker”: In 60 minutes - cover as much distance as you can on foot: walk/ Run/Hike/Bike/Swim

Daily Mobility Protocol: 3 sets through:

Inchworm x5

Samson Stretch x5

Wall Squat x10

Toe Touch 30 sec

Couch Stretch 60 sec

Happy Holidays,

Coach Graham

Cycle 6 Day 10

Join us today 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:

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

Metcon (Time)

12 Days of Christmas WOD

For Time:

1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)Like the song the "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.

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The Dubai CrossFit Championship doesn’t disappoint!

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The Dubai CrossFit Championship doesn’t disappoint!

The first “qualifier” tournament has officially ended. The Dubai CrossFit Championship, formerly known as the Dubai Fitness Challenge has sent one man, one woman and one team to the 2019 CrossFit Games.

As anyone isn’t surprised, the male that has punched his ticket so early in the season is none other than reigning and three time fittest man on earth, Nike athlete, Mat Fraser.

 

In an incredible surprise, masters athlete, and former individual female champion from Britain, Samantha Briggs stole the show and has secured her place at the CrossFit Games next year.  Many did not expect her to be so competitive let alone win out right. It speaks to her years of hard training coming in handy when it really mattered!

Team “Invictus”  comprising of four former individual games athletes: Lauren Fisher, Rasmus Andersen, Regan Huckaby and Tommy Vinas were the team champions in this qualifier. In such a stacked field of teams competing they have established themselves as a serious contender for the Affiliate Cup this year.  

 

The next stop is Miami Florida for Wodapalooza! Stay tuned for more information!

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Bench Press (5 sets of 12 reps)Every 2:00 for 5 rounds, complete:

12 reps on bench press

Do not fail any sets.

Metcon (Time)For Time

10 Squat Cleans
500m  Row

8 Squat Cleans
400m Row

6 Squat Cleans
300m Row

4 Squat Cleans
200m Row

2 Squat Cleans
100m RowRx+ - 75% of 1RM
Rx - 70% of 1RM

Sc - as needed.

Feat. Matt Fraser,  Men’s Individual Champion

Feat. Matt Fraser,  Men’s Individual Champion

Feat. Samantha Briggs,  Women’s Individual Champion

Feat. Samantha Briggs,  Women’s Individual Champion

Feat. Lauren Fisher,  female member of Team Invictus, 2018 Team Champions.

Feat. Lauren Fisher,  female member of Team Invictus, 2018 Team Champions.

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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

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

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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