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7 Days Until the Open!!

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The CrossFit Games Open is right around the corner!

There is still plenty of time to sign up! To sign up click here.

It only happens once a year, see how you compare to hundreds of thousands of other CrossFitters around the world. You can also see how you compare to fellow gym members and support our CrossFit Hard Community!

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

The question of the day:

If you were an Olympic athlete, what sport would you compete in?

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Come to CrossFit Hard Open Prep Seminar!!
THIS SUNDAY!!! February 18th. 11:00 to 1:30.

We will be teaching movement efficiency for the most common and challenging movements in the open!

We will also go over workout strategies and apply them in short metcons! (If you have any questions, ask a coach!)

There are 7 days until the CrossFit Games Open! Did you sign up?? Ask your coach about The Open!!

Metcon (Time)

For time: (15 minute CAP)

20 Dumbbell Clean and Jerk
15 Box Jump Overs 24/20

15 Dumbbell Clean and Jerk
15 Box Jump Overs

10 Dumbbell Clean and Jerk
15 Box Jump Overs

5 Dumbbell Clean and Jerk
15 Box Jump Overs

Then, following the metcon;

Within 8:00:

Work up to a 1RM Push Jerk from the rack.

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

Have an idea of the weight you will try to hit for your 1RM. Warm up to around 80% of your push jerk before starting the metcon.

Push Jerk (Post Metcon 1RM!)

Record the heaviest weight you hit.

Cash Out

50 Hollow Rocks For time!

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Castro gets cryptic!

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Castro gets cryptic!


Happy Wednesday everyone! The Open is right around the corner and per usual behavior Director of the CrossFit Games Dave Castro has left us an ominous message about what we should all expect this year in the Open. 

Check out his video in the link below! What do you think we will see this year? 

 Castro’s Warning!

 

VALENTINES DAY WOD

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

The question of the day:

HAPPY VALENTINES DAY!

Do you have any special plans for the holiday?

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Come to CrossFit Hard Open Prep Seminar!!
THIS SUNDAY!!! February 18th. 11:00 to 1:30.

We will be teaching movement efficiency for the most common and challenging movements in the open!

We will also go over workout strategies and apply them in short metcons! (If you have any questions, ask a coach!)

There are 8 days until the CrossFit Games Open! Did you sign up?? Ask your coach about The Open!!

Power Snatch (5 Sets of 6 unbroken Reps.)Every 2 minutes for 10 minutes:

6 Touch and Go Power Snatch

Metcon (AMRAP - Rounds and Reps)Valentines Day Partner WOD

14:00 AMRAP

14 Overhead Squats

14 Muscle Ups

28 Calorie Row (14 per person)Rx+ - 135/95
Rx - 95/65
Sc - as needed. Ring dips are the substitute for muscle ups.

Break up reps in any style as long as both partners complete an equal amount of work.

 

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Technique TIP Tuesdays: PREPPING FOR THE OPEN!

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Technique TIP Tuesdays: PREPPING FOR THE OPEN!

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The 2018 CrossFit Open is getting closer! You have been working hard all year, building that strength base and work capacity, in anticipation for that time of year where you can test your fitness against the best of the best!

DON’T FORGET!!! Come to CrossFit Hard Open Prep Seminar!!
THIS SUNDAY!!! February 18th. 11:00 to 1:30.



We will be teaching movement efficiency for the most common and challenging movements in the open!

We will also go over workout strategies and apply them in short metcons! (If you have any questions, ask a coach!)
 

Here are a few Tips to Prepare for the CrossFit Open: 

Rest

For each workout, you want to ensure you are in the best physical and mental shape to achieve the best possible result. Incorporating Active Recovery and Rest Days into your training schedule will assist you in preparing for the Open Workouts. Dial in your nutrition, hydrate, get enough sleep and prepare to hit those Open Workouts at 110%!

Ultimately, each athlete is different. Work together with your coaches or teammates to adopt the methods and strategies that work best for you individually.

Work your Mental Game

What sets the elite apart is their mental capacity. Their ability to push beyond and silence the voice in their head that is telling them to stop! Whether your quads are burning from 150 Wall Balls, or your shoulders are crying from the Double Unders, focus on continually getting the best out of yourself. Set strategies in your workouts in the lead up and work hard to improve your capacity and exceed your expectations. When the Open Workouts roll around, you will be ready to hit them with intensity and confidence!

Mobilize

If you are stiff and sore going into the Open Workouts, your results will no doubt suffer. Ensure that your body is in tip top condition by working continually on your mobility.  With the aim to move as safely and efficiently as possible, it is worth the time investment to open those hips, relieve those shoulders and feel magical! Extra time on the foam roller, yoga sessions or longer recovery sessions will all be of benefit in the lead up!

Fine Tune Your Conditioning

With the CrossFit Open Workouts considered high repetition, metabolic conditioning workouts, one of  your key focuses in the lead up should be maximising your conditioning, your engine and your overall stamina. What will make the difference is your ability to sustain a high intensity, for the longest period of time possible. The last thing you want to do is be lying on the ground in a pool of sweat after 5 wall balls. Work more conditioning into your training schedule in the lead up and you will be thankful you did!

Work your weakness

Do you struggle with Muscle Ups, can’t quite come to terms with Double Unders or getting under a heavy snatch is really difficult for you? It’s time to focus and start working those weaknesses. Invest in the time in those movements which you do not feel as comfortable with. It is in these movements that you must move efficiently and avoid both fatigue and injury. Your ability to do so will have a direct impact on your times, reps and ultimate placing.

-Coach Vic

 

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

The question of the day:

If you were a vegetable, what would you be?

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Front Squat (5 Sets of 6 Reps.)

Every 2:15 for 5 Rounds, complete:

6 Front Squats

Work up in weight as heavy as possible.

Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

5 Shoulder to overhead
10 Toes to bar
20 Double unders

Rx+ - 185/135
Rx - 155/105
Sc - as needed.

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Metcon Monday!

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

The question of the day:

If you could create one holiday, what would you create?

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Come to CrossFit Hard Open Prep Seminar!!
THIS SUNDAY!!! February 18th. 11:00 to 1:30.

We will be teaching movement efficiency for the most common and challenging movements in the open!

We will also go over workout strategies and apply them in short metcons! (If you have any questions, ask a coach!)

There are 10 days until the CrossFit Games Open! Did you sign up?? Ask your coach about The Open!!

Metcon (3 Rounds for reps)

4:00 AMRAP x3

4 Deadlift 275/185
12 Wallballs 20/14

Rest 2:00 after each round

Thescore is total reps for each round.

Rx+ - 315/225
Rx - 275/185
Sc - as needed.

The deadlift weight should be around 65-75% of your 1RM.

The wallballs should be unbroken.

Metcon (Time)

4 Rounds

20 Dumbbell Front Rack Lunges

10 Burpee Pull Ups

12:00 Time CAP

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

Use two dumbbells for the workout.

Push that pace!

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Hardware at CrossFit Hard!

This past weekend Tate, Gerardo and Greg competed at CrossFit Titan for the 2018 Gemini Games!

The event started early Saturday morning and lasted all day. There were three total workouts initially, with a fourth "final workout for the top 5 teams in each division.

WORKOUT 1

Take 7 minutes to establish a 1RM Cluster. 

Score is team total weight.

WORKOUT 2

6 minutes total time
Rx
2 min, max reps, lateral bar over burpees
2 min, max reps, squat snatch 115/75
2 min, max reps, OHS 155/105...
Scaled
2 min, max reps, lateral bar over burpees
2 min, max reps, snatch 75/55
2 min, max reps, OHS 95/65

WORKOUT 3

RX (scaled)
21 Deadlift 255/175 (185/125)
3 Ring Muscle ups (hanging ring pull-ups)...
15 Deadlift
6 Muscle ups
9 Deadlifts
9 Muscle ups
9 DL
6 MU
15 DL
3 MU
21 DL

*** Chest to ring may be substituted for MU (MU attempts do not count as C2R)
*** 3 C2R = 1 MU
*** scaled ring pull-ups are from MU rings

Final Workout

Rx

60 GHD Sit Ups
60 Calorie Row
60 Box Jumps 30/24
60 Toes to Bar (non working partner hangs from the bar)

Scaled

60 Abmat Sit Ups
60 Calorie Row
60 Box Jumps 24/20
60 Knee to elbows (non working partner hangs from the bar)

Both teams represented CrossFit Hard very well! Tate and Gerardo earned 3rd place overall in the scaled division. Greg and his partner earned 1st place in the Rx division. If you see these guys around the box, be sure to congratulate them on their accomplishment!

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

The question of the day:

If you could live any historical figure’s life, which one would you choose?

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Come to CrossFit Hard Open Prep Seminar!!
Sunday, February 18th. 11:00 to 1:30.

We will be teaching movement efficiency for the most common and challenging movements in the open!

We will also go over workout strategies and apply them in short metcons! (If you have any questions, ask a coach!)

There are 14 days until the CrossFit Games Open! Did you sign up?? Ask your coach about The Open!!

Power Clean (5 Sets of 5 Unbroken Reps.)

Every 2 minutes for 5 Rounds:

5 "Touch and Go" Power Cleans

Work Up in Weight.

Metcon (Time)

4 Rounds

16 Thrusters
4x Shuttle Run
16 Sumo Deadlit High Pull
4x Shuttle Run

1 Shuttle Run = Start by touching the wall inside the rig, running to the opposite wall AND running back to the starting spot.

Rx+ - 115/75
Rx - 95/65
Sc - as needed.

Shoot for unbroken reps and push the pace!!

 

 

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How To Be Happy

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How To Be Happy

 

Many people go all day without a single happy thought.

 

After recognizing–and fixing–this habit in myself, I became determined to share it with others.

 

First, let’s define happiness by what it is not:

 

Happiness is not joy. Joy is short-lived and wrapped up in excitement. Joy requires new experiences, and people who pursue joy instead of happiness often become addicted to novelty. They buy little trinkets every day, or get “addicted” to new TV shows. They chase “different for the sake of different”–in their habits, careers and even their relationships. Joy is fun, but its pursuit is a trap.

 

Happiness is not contentment. Those self-satisfied moments spent sitting by the fire, or on your couch, happily reflecting–they’re necessary. But not for long. Most of us know a retiree whose physical and mental power has gone into decline after a year on the couch. We know how depressing Mondays are after a restful weekend. We need some level of stimulation to make us happy.

 

The key is to find appropriate levels of challenge in our lives: to start with something we can definitely “win”, gradually increase the difficulty, and then take a short rest before starting something else.

 

This is easier to imagine in small pieces. When runners reach a pace that’s challenging but sustainable, they call it a “runner’s high.” When we’re driving long distances, we enter a “flow state”. Call it anything you like: you’ve experienced being “in the zone” for short periods, I’m sure.

 

What if your whole LIFE was spent “in the zone”?

 

Would you be happy?

 

Happier than you are now?

 

The first building block of happiness, then, is an appropriate level of challenge: a reason to get up in the morning and get busy living.

 

The second building block of happiness–and a prerequisite, really–is safety. Maslow’s hierarchy wasn’t originally depicted as a pyramid, but modern graphic representations always show “Security” at the bottom. In our culture, it’s easy to be secure; even our poorest have access to clean water and air. And most of my friends live above the “happiness index”–the earning level at which you can afford a house and car.

 

The next building block is social need. We need to feel needed. It’s not really enough to fit in; our brains are wired to seek tribes in which we’re important. No one throws the medicine man to the lions, right? No one sacrifices the Chieftess. This will sound like I’m building up to selling CrossFit, but I’m not: if you want to be happy, you need to be important to others.

 

And THIS is what leads us to the secret, often-missed, but absolutely necessary prerequisite for happiness: service.

 

Visit any refugee camp; any poor village; any community stricken with plague or disaster. Look for the smiles: where do you see them?
The kids usually find happiness without interference. The middle-aged people like us find happiness by taking care of the elderly and the kids. But the teenagers–too young to serve, too old to play soccer with a rock–are disenfranchised. The elderly–too weak to serve, or too old to play–are depressed. Busy people are happier people.

 

To be happy, we need to work. And we need our work to be important to others.

 

We all have the opportunity to serve. And that means the opportunity to be happy.

 

Here are the steps:

 

First, notice the words in your head. How often do you have negative thoughts?
The key is to notice, and then practice changing the script. It won’t be easy; don’t give up easily.

 

Second, write down your “bright spots”. Motivation for the next step requires success in this step. One key to finding appropriate challenge in your life is doing stuff you can WIN. Every Friday, write down your wins.

 

Third, serve. Find a way to be important to people (usually you just have to ask, “How can I serve you more?”) A caveat: if you work in the service industry, you must find a way to serve outside your job. Accepting an hourly wage for service cancels its benefit to your happiness.

 

Fourth, exercise. (Yeah, yeah–you can unsubscribe now.) But if you aren’t exercising regularly:

 

Your brain won’t rewire itself to be happy
You won’t have many little “wins” to celebrate
You won’t be confident enough to offer yourself to others.

 

If CrossFit Hard was wiped out by a natural disaster today, and I had to rebuild a business with the single goal of “Make people happy,” I’d still build a gym. Because that’s the start.

Feel free to respond with your workout, your service, or your Bright Spots!

 

Coach Graham

 

Metcon Monday!

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

The question of the day:

If you could switch places with anyone in your family for a day, who would it be?

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There are 17 days until the CrossFit Games Open! Did you sign up?? Ask your coach about The Open!!

Metcon (AMRAP - Rounds and Reps)

20 Minute AMRAP

25 Burpees over the bar
15 Body Weight Back Squats

Bar Should be taken from the floor unless the weight cannot be cleaned.

Scale reps and weight if necessary.

Metcon (Time)

3 Rounds

20 Hand Release Push-ups
20 Box Jump Overs
20 Hang Power Cleans

12:00 CAP

Rx+ - 115/85
Rx - 95/65
Sc - as needed.

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The elusive distance triple

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Congratulations to Abbey, one of our high school athletes who has been having a sensational winter season. She captured the elusive distance triple this Tuesday at the Montgomery County indoor track championships. Abbey set two new meet records: 5:01.37 in the 1600m and 10:45 in the 3200m (eight seconds under the meet record). Abbey finished the meet in style winning the 800 in 2:23.59. Check out the Washinton post article here

Coach Graham

 

2017 Cycle 3 Day 35

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The question of the day:

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

This week is Retest Week for Cycle 3!!

Monday - no test
Tuesday - 3RM Back Squat
Wednesday - 1RM Clean Complex
Thursday - Capacity Test
Friday - 1RM Snatch Complex

Hopefully you will be able to redo most of the tests and experience some PRs!!! You guys have earned it!!

Cycle 3 Snatch Complex (1 Rep. Max.)

Without dropping the barbell, complete:

Snatch
Hang Snatch
Overhead Squat
Overhead Squat

15 minutes.

1-1-1-1-1-1-1

Work across seven sets increasing weight to a new 1RM for the complex.

Start your first set around 705-80%.

Metcon (Time)

For time:

30 Over head lunges
30 Toes to bar
60 Cal Row
30 Toes to bar
30 Overhead Lunges

Rx+ - 115/85
Rx - 95/65
Sc - as needed.

Happy Friday, Good Luck :)

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Quit “sucking it in!” Breath through that belly!

Happy Wednesday everyone. A quick blurb on the benefits of “belly breathing” especially as The Open is quickly approaching brought to you by CrossFit HQ!

“Shallow breathing, using the chest, and not the diaphragm does not allow you to get as much oxygen as you could...”

 

Click here for the full write up! Have an awesome hump day!  

 

2017 CYCLE 3 DAY 33

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

The question of the day:

If you created your own country, what would it be called?

This week is Retest Week for Cycle 3!!

Monday - no test
Tuesday - 3RM Back Squat
Wednesday - 1RM Clean Complex
Thursday - Capacity Test
Friday - 1RM Snatch Complex

Hopefully you will be able to redo most of the tests and experience some PRs!!! You guys have earned it!!

Cycle 3 Clean Complex (1 Rep Max)Without dropping the barbell, complete:

Clean
Front Squat
Hang Clean
Jerk15 minutes.

1-1-1-1-1

Take the entire time to work up to a new max for this lift. Make sure you rest adequately between sets.

Make your first attempt around 80% of your 1RM.

Metcon (Time)21-15-9

Snatches 115/85
Hand Release Push Ups

** Complete 30 Double Unders after each roundRx+ - 135/95
Rx - 115/85
Sc - as needed.

This will be quick, limit your breaks.

 

 

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Technique TIP Tuesdays: How to PREPARE for the OPEN

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Technique TIP Tuesdays: How to PREPARE for the OPEN

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It is that time of year again! We are a few weeks away from the 2018 Crossfit Open. The best piece of advice I can give is to spend the majority of your preparation on what we know will be tested and to not worry about the “what if” scenarios. We cannot be oblivious to the fact that the Open has been the same types of test every single year since its 2012. It is designed to test the bottom of the CrossFit pyramid: Metabolic Conditioning. Sure, we may see a workout with slightly heavier loads, but we have only seen a 1Rep Max test in 1 workout out of 31 total open workouts.

Here’s some of my best advice on how to prep for the CrossFit open, based on some things we already know.

  • Prep for movements that have been used a lot. The thruster, burpee (different types),  chest to bar pullups, deadlift, muscle-up (ring and bar), wallball shots, double-unders, box jumps and toes to bar have been a part of nearly every CrossFit Open. Movements that have not been in just about every CrossFit Open but have a high probability of showing up are the row, handstand pushups, lunges and OHS.
  • Be proficient in every variation of the snatch and clean & jerk. A variation of both of these movements will be tested.
  • Practice dumbbell variations of anything you can do with a barbell. It is no secret and we have already been warned!
  • Retest workouts that have not been retested in the open already. I doubt they will repeat something that has been tested twice.
  • Build a solid aerobic base! This is most important! Knowing all the movements is great, but not having the lungs and muscular endurance to support it makes it all useless.
  • Look through the WOD on CrossFit.com and you will get a very good idea of what movements they will be leaning towards. Believe it or not, there aren’t that many surprises if you follow CrossFit.com and regularly practice constantly varied CrossFit in your training.

Overall, don’t sacrifice time on building you engine, for the “what ifs.” Unless you are a Regional-bound or Games competitor, spend your time “performing the common uncommonly well,” aka technique. Get away from the “what if it’s heavy this year? What if there are pistols? I need to practice everything!” mentality. You will have a more successful CrossFit Open by prioritizing the things that have been tried and true.

-Coach Vic

 

2017 Cycle 3 Day 32

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

The question of the day:

If you could have any celebrity be your best friend, which celebrity would you pick?

This week is Retest Week for Cycle 3!!

Monday - no test
Tuesday - 3RM Back Squat
Wednesday - 1RM Clean Complex
Thursday - Capacity Test
Friday - 1RM Snatch Complex

Hopefully you will be able to redo most of the tests and experience some PRs!!! You guys have earned it!!

Back Squat (3 Rep. Max)

20 minutes.

3-3-3-3-3-3-3

Complete 7 sets of three reps starting at 70% of your 1RM.

Increase weight about 5% per set until you think you are close to failure.

Example:
Set 1 - 70% 1RM. Set 2- 75%1RM....

Try to rest adequately towards your last few sets.

Metcon (AMRAP - Rounds and Reps)

18:00 AMRAP

50 Single Arm Dumbbell Push Press

40 Pull Ups

30 Burpees over your dumbbell

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

Be smart about breaking up sets, you dont want to burnout early.

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Why some sweat more

At the end of your next CrossFit class, look around.

You’ll see some people soaked in sweat, a telltale puddle under the bar. Others who just completed the same workout in the same environment are almost completely dry.

Everyone sweats, but why do some people sweat so much more than others? Do heavy sweaters need to hydrate more than those who merely glisten?

We tend to associate perspiration with fitness, and it’s not entirely wrong to do so. Exert yourself for an extended period of time, and it’s likely you’ll sweat. From the 1980s through 2014, a number of studies showed fit people sweat sooner and more than their sedentary counterparts.

Recently, scientists have taken a closer look at these studies and discovered although exercise and sweat are correlated, improving your fitness will not make you sweat sooner, more efficiently or in greater quantities. And for heavy, salty sweaters, flooding the body with liquid, including sports drinks, is not the best way to replace lost electrolytes.

Check out this very interesting article in the CrossFit Journal here

Coach Graham

2017 Cycle 3 Day 31

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

The question of the day:

If you could only wear one type of shoes for the rest of your life, what type of shoes would it be?

This week is Retest Week for Cycle 3!!

Monday - no test
Tuesday - 3RM Back Squat
Wednesday - 1RM Clean Complex
Thursday - Capacity Test
Friday - 1RM Snatch Complex

Hopefully you will be able to redo most of the tests and experience some PRs!!! You guys have earned it!!

Push Press (5 Sets of 4 Reps.)

Every 2:30 for 5 rounds, complete:

4 Push Press at 80%

Feel free to work up in weight. NO FAILS!

Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

10 Wallballs
15' Handstand Walks
10 Box Jump Overs 24/20

Rx+ - 30/20 WB, 30/24 Box
Rx - 20/14 WB
Sc - as needed.

For the HS walk, start in front of the rig and walk until you safely meet the wall and come down.

To scale the HS walk, complete 20 shoulder taps from the same inverted position you complete you HS push ups in.

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Do Supplements Really Work?

Plenty of dietary supplements claim to help you get in shape or lose weight, but do they really work?

Several new resources from the National Institutes of Health aim to help people cut through the confusion over supplements by summarizing what is known about the safety and effectiveness of popular supplement ingredients, the agency announced Jan. 24.

For example, the NIH has put together a fact sheet on ingredients in exercise supplements, which manufacturers often claim can improve users' strength or endurance, or help them achieve their performance goals faster.

Check out the full article here

Coach graham

 

2017 Cycle 3 Day 30

This is our last working week before our re-test week for cycle 3!!

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

The question of the day:

If your best friend picked a tattoo for you to get, what would he/she pick?

Push Jerk (5 Sets of 5 Reps. )

Every 2 minutes for 5 rounds, complete:

5 Push Jerks @75%

Metcon (5 Rounds for reps)

5 Rounds:
2:30 on, :30 off

20 Kettlebell Swings

10 Medball Cleans 20/14

Max Double Unders in remaining time

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

Score is double under reps per round. If you are doing single unders, divide your score in half (1 single under = .5 reps).

Stay steady through the first two movements so you are not redlining by the time you start on the jump rope.

Good Luck!

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All things Wellness..

For the next few weeks, we are going to be blogging a bit about what “Wellness” exactly is. Many of us have heard the term but many don’t fully grasp what this concept really is. 

There are six dimensions to Wellness but we will start with the basic definition first and expound from there.

Definition of Wellness

The term wellness has been applied in many ways. Although there might be different views on what wellness encompasses, the National Wellness Institute--along with the help of leaders in health and wellness--shared many interpretations and models of wellness.

Through this discussion, there appears to be general agreement that:

  • Wellness is a conscious, self-directed and evolving process of achieving full potential
  • Wellness is multidimensional and holistic, encompassing lifestyle, mental and spiritual well-being, and the environment
  • Wellness is positive and affirming

The definition of wellness, long used by the National Wellness Institute is consistent with these tenets. Wellness is an active process through which people become aware of, and make choices toward, a more successful existence

 

Stay tuned for more info week by week! 

 

 2017 CYCLE 3 DAY 28

This is our last working week before our re-test week for cycle 3!!

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

The question of the day:

If you had a boat, what would you name it?

Metcon (5 Rounds for calories)5 Rounds

2:30 on
1:30 off

Bike, row, or ski for calsAlternate machines or chose the one you are weakest at.

When entering in total calories, comment which machine you used.

Metcon (No Measure)9:00 Alternating EMOM

12 Seated Dumbbell Shoulder Press

10 Pistols

:20 L-sit from pull up barComplete each movement with perfect form:

For the shoulder press, take your time through the proper range of motion, pause at the top and maintain a stable midline.

For the pistols, go slow through the range of motion, do NOT bounce out of the bottom.

For the L-sit, keep your legs tight together, toes pointed and feet/knees up.

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Techinique TIP Tuesdays: New Movements for the 2018 CrossFit Open

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Techinique TIP Tuesdays: New Movements for the 2018 CrossFit Open

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Dave Castro, the man who makes all the workouts, of course, made this one as well. He made Tia-Clair Toomey, Lukas Esslinger and Scott Panchik do the workout for the crowd to test it out. Scott was the first one to finish, took him about 3 minutes to finish, only 4 seconds before of Lukas and Tia finished. As a gym, we tested the 18.ZERO yesterday…. What did you think?  Difficult? Easy? 

Well, there are a couple of new rules this year on how to complete the movements.

This was a couplet workout - 18.Zero

·       21-15-9,

o   Dumbbell Snatches

o   Burpees.

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The two new movement standards are for the dumbbell snatch and the burpee. For the dumbbell snatch, athletes are still allowed to switch hands in mid-air, but in 2018 the athlete must switch hands when the dumbbell is below the face. The new rule is that changing overhead makes the snatch a no rep. As always both sides of the dumbbell have to touch the floor before going up again.

For the burpee, athletes will no longer be allowed to step down or step up. Instead, athletes must leave the floor with both feet and “kick out” to get into the bottom position. From there, both feet must be kicked back up at the same time. If you don´t jump, just step backward, then it will be judged as a scaled version. Of course, as always your chest has to touch the floor when you go down.

The change to the dumbbell snatch will likely not have much of an impact as athletes are still not required to change hands with the dumbbell on the ground. However, the change to burpees does make the movement more challenging and demanding on the hip flexors.

Castro, of course, did not specifically say we would see these movements, or even the standards implemented, during the CrossFit Open. However, he did at one point say, “this year, or today (laughter) for 18.0, we’re going to” follow the new movement standards.

What do you think of the new standards and how (or if) we will see them in 2018?

- Coach Vic

2017 Cycle 3 Day 27

This is our last working week before our re-test week for cycle 3!!

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

The question of the day:

If you were famous, what would you be famous for?

Clean and Jerk (7 sets of 1 rep.)

20 minutes

The objective is to work through 7 heavy clean and jerk singles. This does NOT mean you have to max out. If you feel great, goes as heavy as you want. If you do not feel good today, stay on the lighter side.

Start your first set around 80% of your 1RM and work up.

If you are still new to this lift, take the 20 minutes to practice your form and technique.

Metcon (AMRAP - Rounds and Reps)

14:00 AMRAP

10 Handstand Push Ups

15 Double Kettlebell Front squats

10 Box Jump Overs 24/20

Rx+ - 53s/35s
Rx - 35s/20s
Sc - as needed.

Kettlebells are preffered, but if you run out, use dumbbells.

 

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Overweight? You Need to Read This

"I’m forever grateful that the depressed, uncomfortable, sick woman I used to be had the guts to give herself another chance at life. My life, body and mind are unrecognizable from the way they were on the day I first walked through that door." Click here to read the full story

"I’m forever grateful that the depressed, uncomfortable, sick woman I used to be had the guts to give herself another chance at life. My life, body and mind are unrecognizable from the way they were on the day I first walked through that door." Click here to read the full story

2017 Cycle 3 Day 26

This is our last working week before our re-test week for cycle 3!!

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

The question of the day:

Have you ever lied about an interest/talent to impress someone? What happened next?

Back Squat (5 Sets of 2 Reps.)

Every 3 minutes for 5 rounds, complete:

2 Back Squats @ 90% of 1RM

Stay at 90%. Focus on perfect form.

18.ZERO (Time)

21-15-9 reps for time of:

Dumbbell Snatches
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you.

Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell
Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell
Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

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Positive Mind - Positive Body: What You Should Be Thinking to Improve Performance

Clear Mind, Strong Lift: What You Should Be Thinking to Improve Performance
 

Everyone has had a day where their mindset impacted their workout. It is quite interesting how our mental state can have such a dramatic impact on our physical strength. When you come into the gym, it can be hard to put our responsibilities and worries out of your mind. Thankfully, there are some easy ways you can clear your head and be more present during your workout.

Meditation in the Morning

The most successful athletes typically have one thing in common; they meditate or repeat an inspirational mantra first thing in the morning. This helps set up the mental clarity and motivation they need to get through the day. The fantastic part about meditation is that a little goes a long way. With just ten minutes of meditation, you can improve your cognitive function, focus, and feelings of well-being. There are several ways you can begin your meditation practice. You can listen to some calming music, download a meditation app like Headspace, or follow one of the many guided meditations available for free online. Whatever you choose, you will find that some daily mindfulness may really help you to improve your performance in the gym dramatically.

Learn to Compartmentalize

While compartmentalization is typically associated with a negative way of dealing with emotions, it can be an incredibly useful tool if utilized correctly. Everyone compartmentalizes feelings in one way or another to function on a daily basis. If you are constantly in a state of anxiety or stress, it can have a real significant impact on your mental and physical health. Practice leaving those thoughts outside the gym. Visualize these negative emotions as suitcases that you leave outside the gym and can pick up on your way out. You aren’t ignoring your obligations, just taking a short break. That time away can help alleviate stress symptoms and help you to be more productive in the long run.

Positive Self-talk

Everyone is their own worst critic. When you are having an ‘off’ day, or not making the progress you feel you should, it can be easy to start speaking to yourself negatively. Instead of telling yourself, “Why can’t I…” frame it in a more positive way. Instead, say, “This is a challenge that I will work to overcome.” Sit down, create a plan for action, and do the work to accomplish your goal. Give yourself attainable goals with periodic milestones to track your progress. If you start to speak negatively to yourself, write down the statement and ask yourself, “Would I say this to someone else?” More often than not, we are much meaner to ourselves than we would be to anyone else. Be kind to yourself, and appreciate the amazing feats your body can accomplish.

Coach Vic

2017 CYCLE 3 DAY 23

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

The question of the day:

Who is your favorite villain or protagonist from a movie?

Strength

Push Press (Every 2:00 x 5 rounds)

Every 2:00 for 10 minutes complete:

5x5 @ 75%

Metcon

Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

15 Hand release Push ups
20 Box Jump Over (24/20)
25 Deadlifts (185/135)

This is a long, pace intensive workout.  Take your time and focus on good form with the Deadlifts.

Pick carefully.

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Technique Tip Tuesday: Do This EVERYDAY!

PROPER CORE BRACING SEQUENCE

Your spine and head are where your central nervous system is located.  Proper positioning allows for proper protection of the nervous system, proper transmittal of nerve signals into muscles, and it creates a solid ‘chassis’ from which you can generate the most amount of power and force.  This leads to moving better, playing better, and crushing your competition….

Creating Tension

Dr. Kelly Starrett, author of Becoming a Supple Leopard and total guru of all things fitness, gives three reasons for bracing your spine: 1) bracing your spine eliminates the possibility of a central nervous system injury – the kind of injury that will absolutely sideline you for a long time, 2) crappy spine positioning will rob you of positional flexibility in the prime movers which could further hurt your position, and 3) a disorganized spine will lead to mechanical compromises (bad) up and downstream in joints such as the shoulders, hips, and knees.

A lot of us don’t think in this fashion.  Our knee hurts, so we address the knee.  I like to think we have made CrossFit Hard more sophisticated than that and have you instead think up and downstream of the problem area.  But are you thinking all the way up to the spine? You know that we always talk about biasing into a strong, safe position before performing any movement.  And the beauty of the strongest position is that it is always the safest position as well – always!

So let me walk you through the four steps of the bracing sequence that you should be going through EVERYTIME before taking that bar out of the rack.  I know some of you still wait until you have walked that bar out a couple steps before thinking about getting tight, but this is impossible.  No one can reclaim a tight, braced position with 300lbs on their back; instead, you must get in to position first and then unrack the bar.

Proper brace sequencing starts with the pelvis and the ribcage.  Think about both of them as buckets…. buckets that are completely filled to the top with water.  The less you spill your water, the more neutral your spine will be.

Step 1:  Squeeze your butt as hard as you can.  Contracting the glutes places the pelvis in a neutral position. With your feet straight, you should feel a lot of torque through the legs, like you’re screwing your feet into the ground.

Step 2:  Pull your ribcage down.  Think about the water-filled bucket analogy.

Step 3: Get your belly tight.  This locks in the neutral position of the pelvis and the ribcage.  You do this by contracting your abdominal muscles, giving it about 20% of tension.

Step 4: Set your head in a neutral position and screw your shoulders back and down.  This addresses the top half of the central nervous system.  Tuck your chin back, don’t let it stick out forward.  Correct the neck and get the shoulders in a good position.

Congratulations!  You are now in a braced spine position!  This is the position you will need to be in to perform almost every movement at CrossFit Hard.

This sequence is the framework from which all movement should be built upon.  Improper bracing or positioning can create a host of other problems.  Learn the basics first and then move on to the complex.

Now you have a reproducible, all-encompassing strategy to set up for almost every movement we perform at CrossFit Hard.  Just like working on posture throughout the day, working on setting up like this takes a lot of effort in the beginning.  But if you want more strength, more power, more everything, this needs to be etched in your mind.  Make this a habit as strong as brushing your teeth (and flossing, I hope).  This will be even harder if you have ingrained poor movement patterns from previous training or everyday life.  Put some mental and physical sweat into making this your default position!

-Coach Vic

2017 CYCLE 3 DAY 22

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

Question of the day!:

What workout would you want to repeat in the Open this year?

Strength

Cycle 3 Clean Complex (Every 1:30 x 6)

Without dropping the barbell, complete:

Clean
Front Squat
Hang Clean
Jerk

Every 1:30 for 6 Rounds complete:

2 Complex 75%

Metcon

Metcon (Time)

3 Rounds FT:

10 TTB
20 WB (20/14)
30 DB Snatch

RX+ - 70/50
RX - 50/35
Scaled - As Needed

Time Cap: 12 Minutes

Your DB weight should be contigent on how fast you can cycle your reps.

Pick carefully.

IF time capped, score =
 CAP + remaining reps to completion.

 

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Stressed out? Overwhelmed? Do this now

Have you ever thought about quitting?

 

I have...

 

I've thought about quitting SO many times.

 

But here is the thing...

 

The moment I thought about quitting...I kept pushing forward.

 

Why?

 

Because my desire to be successful is greater than my thoughts to quit. 

 

And here is the interesting part...EVERY single time I had the thought of quitting...I kept pushing and guess what?

 

Not too much longer after I pushed, I had my breakthrough that I needed.

 

It was almost like life was testing me to see if I was really in or not.

 

So here's my advice to you...

 

If you ever feeling like quitting or feel overwhelmed to the point you think about quitting...take that thought and capture it.

 

Chew on it for a second or two.

 

Then spit that damn thing out and keep pushing forward.

 

Your breakthrough is literally just around the corner...

 

Take action, stay hungry and don't quit!

 

Coach Graham

 

2017 Cycle 3 Day 21

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

Who is your celebrity look-alike?

Metcon (4 Rounds for calories)

4 Round

2:00 on
1:00 off

Bike or Row for Calories

Either alternate machines, or stay on the machine that is the most difficult for you.

Sumo Deadlift (5 Sets of 3 Reps.)

15 minutes

Work up in weight. Go heavier than last time.

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Open Registration is Live | 2018

 

Time to test your fitness and celebrate community #IntheOpen.
Sign up at Games.CrossFit.com.

2017 Cycle 3 Day 20

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

What blog or website are you embarrassed to admit you love?

Metcon (5 Rounds for reps)

5 Rounds
:90 on, :60 off

Bike, Row or Ski for calories

If you "hate" the bike, then you should do the bike for the entire workout.

Deadlift (5 sets of 3 reps.)

15 minutes

Start your first set around 80% of your 1RM

Take your time between sets and work up in weight.

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Gym Wellness

Happy Wednesday y’all! A quick wellness reminder to start your day.

Snowy, icy, rainy and slippery; these are not winter themed dwarve names either, it’s our current weather and road conditions!

 

With the grime, salt and muck left over let’s be mindful of wiping off our feet or even bringing a change of shoes to keep the gym floor as salt free as possible! 

 

Have a wonderful Wednesday!  

 

2017 CYCLE 3 DAY 18

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

What’s the most random thing in your purse/wallet?

Cycle 3 Snatch Complex (5 sets of 3 reps.)Without dropping the barbell, complete:

Snatch
Hang Snatch
Overhead Squat
Overhead SquatEvery 2 Minutes for 5 Rounds

3 Complexes
70%+

Metcon (Time)5 Rounds

12 Burpees Over the Bar

3 Snatches 115/85

*Men add 10 pounds per round
**Women add 5 pounds per roundScale up or down accordingly so you can make 5-10 pound incriments with your last round being the most difficult and the possiblility of failing reps.

List the weights you lifted in the comments.

The burpees should be a sprint.

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Technique Tip Tuesday: Grow Muscle while you Sleep

YOUR BODY IS primed to build muscle two times a day—right after your workout and during deep sleep. With the proper meal or supplement before bed, you can get stronger while you snooze. Eating to build muscle is a pretty basic practice. You most likely compose your meals of the three primary macronutrients: protein, carbohydrates, and fats. You eat at specific intervals throughout the day, and you make sure to eat with regularity and consistency.

THE SCIENCE: Your body releases its biggest surge of growth hormone during REM sleep. If you have ample amounts of protein in your system, you'll take full advantage of the spike and make greater muscle gains.

WHAT TO EAT: A slow-digesting form of protein, such as chicken or turkey, is ideal. Or try low-fat cottage cheese with pineapple chunks and an ounce of almonds for healthy fats to help slow digestion further.

Choking down another chicken breast or serving of fish may not be the most appealing option for a nighttime feeding. Below are a few easy and convenient bedtime protein options that aren’t loaded down with carbs so that you can get your protein fix without the bloat.

Eggs and Avocado

Possibly the standard in the world of protein, eggs are an excellent choice for late night feeding. As a highly versatile food, eggs can be prepared numerous ways to satisfy your nutritional needs and your palate. Once thought of as the bane of society, egg yolks are truly a welcome addition, providing you with essential fatty acids that can help regulate hormone levels as well as give you a much-needed dose of satiety.

Avocado is another power food perfect for partnering up with a solid protein pick. Avocado is versatile, and it can be added to many dishes. Use it as a substitute for mayonnaise in deviled eggs—season them with a pinch of salt and relish, and you’ll have one lean, mean, late-night protein snack.

Two whole eggs combined with two ounces of avocado yields about 245 calories, 14 grams of protein, six grams of carbs, and 18 grams of fat.

 

 Casein and Flax Seed Oil

While casein protein powder doesn’t have the superstar status that whey has, it could be considered the unsung hero of protein supplementation. As it’s slowly digested, it allows for more of a gradual release of amino acids to give you protein coverage throughout the night. This will keep you in that anabolic state of recovery and repair longer than whey.

Flaxseed oil is another healthy fat with a myriad of benefits. Not only will it help slow digestion for your night meal, but it will also aid in satiety, decrease inflammation, and help lower cholesterol.

Add a little flaxseed oil to your casein supplement to slow down absorption even more as you sleep, so you’ll have a steady stream of protein to help recover from your brutal workouts.

One scoop of casein protein powder (around 28 grams) and one tablespoon of flaxseed oil will give you 220 calories, 20 grams of protein, 3 grams of carbs, and about 4 grams of fat.

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Greek Yogurt and Chia Seeds

If you haven’t heard of the benefits of Greek yogurt by now, then you must be a newbie to the fitness lifestyle. It is loaded with live and active cultures to aid in gut health, and it also has more protein on average than regular yogurt.

Chia seeds have made their way into the American mainstream diet with ease and for a good reason. They’re high in fiber, packed with antioxidants, contain critical omega-3 fatty acids, and are high in quality protein.

One cup of Greek yogurt and one tablespoon of chia seeds has around 180 calories, 23 grams of protein, 14 grams of carbs, and about 3 grams of fat.

 

Cottage Cheese and Almonds

Greek yogurt shouldn’t take all the dairy protein credit. Cottage cheese still has skin in the game, especially when you want a little variety. This staple includes both casein and whey sources of protein, so you get the fast and slow acting benefits of each type. It makes one of a perfect nighttime source of amino acids.

Almonds can induce satiety, give you a shot of healthy fats and help slow the digestive process down to assist in regulating blood-sugar levels. They’re also ideal for micronutrient uptake as well as they can easily be added to many foods. Simply include them with your cottage cheese or just slam back a handful for a healthy snack.

One cup of low-fat cottage cheese and one ounce of almonds gives you 325 calories, 34 grams of protein, 11 grams of carbs, and about 16 grams of fat.

 

Whey Protein and Peanut Butter

Now we finally get to one of the more popular options as far as protein intake and muscle building is concerned. Numerous companies sell whey products so be sure that you buy from a reputable one that’s been around for some time. Whey contains a superior amount of essential amino acids, specifically the branched chain kind—leucine, isoleucine, and valine. Quickly digested, it makes an ideal supplement for a post-workout recovery shake.

Natural peanut butter is a tasty way to add some natural fat to your diet. Of course, you can use any of your favorite nut butter varieties, such as almond, hazelnut, or cashew, just to name a few. Mix some whey protein powder, ice, and natural nut butter in a blender. You may need to adjust ice and/or water to achieve desired thickness.

One scoop of whey protein powder and two tablespoons of natural peanut butter will give you 290 calories, 28 grams of protein, 12 grams of carbs, and 16 grams of fat.

Get in the Protein

Meeting your protein needs isn’t as annoying as you think. You just need to choose some specific, high-protein sources and get just a little creative in how you combine them. Soon you’ll be sleeping better knowing your protein needs are met.

 

-Coach Vic

REMINDER:  PLEASE BE CAREFUL OUTSIDE THE GYM! There is alot of Black ice outside the gym.

2017 Cycle 3 Day 17

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

What interesting skill do you want to learn?

Push Jerk (5 Sets of 5 Reps.)

Every 2 minutes for 10 minutes, complete:

5 Push Jerks at 70% of 1RM

Metcon (AMRAP - Reps)

12:00 AMRAP

Sumo Deadlift High Pull

Box Jumps 30/24

2,2...4,4...6,6...8,8...

Rx+ - 135/95
Rx - 95/65
Sc - as needed

Score is total reps.

Start with 2 reps per movement and increase the reps by 2 per round until 12 minutes it up.

Good Luck

 

 

 

Reference:

The Fit Five: Sleep Your Way to More Muscle | Men's Fitness. (n.d.). Retrieved from http://www.mensfitness.com/training/build-muscle/fit-five-sleep-your-way-more-mu 

What to Eat Before Bed to Build Muscle Overnight ... (n.d.). Retrieved from https://breakingmuscle.com/healthy-eating/what-to-eat-before-bed-to-build-muscle

How to Grow Muscle All Night | Men's Fitness. (n.d.). Retrieved from http://www.mensfitness.com/nutrition/what-to-eat/how-grow-muscle-all-night 

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