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20 Minute Therapy!

New to CrossFit Hard:

20-Minute Therapy by Coach Greg

These short therapy sessions can offer many benefits:

  • Alleviate tight areas of the body

  • Relieve joint pain caused by muscle tightness

  • Break up tissue and fascia

  • Promote recovery and healing

  • Mobilize joints and muscles

  • Prepare yourself for a workout

  • Prevent extra soreness and discomfort after a workout

  • Increases blood flow to target areas

I offer pulse massage using a Theragun G2Pro, cupping therapy, and assisted stretching.

These sessions are held at CrossFit Hard, making them convenient and accessible. They will help keep your body healthy on a daily basis!! They can be done pre or post workout, or on a rest day.

To schedule an appointment, email GREG@crossfithard.com OR TEXT 240-499-5337

The cost of one session is $20. Non-members are also welcome!

Try a session to relieve those nagging aches and pains!!

 The Theragun is popular tool used in physical and massage therapy, and professional sports teams. 

The Theragun is popular tool used in physical and massage therapy, and professional sports teams. 

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Cupping has become more a more poplar form of therapy. The marks they may leave are good!! - it means that your muscles received proper blood flow, and they FADE after a few days.

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PEDs, PEDs, watcha gonna do, watcha gonna do when Castro comes for you?

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PEDs, PEDs, watcha gonna do, watcha gonna do when Castro comes for you?

With 3 weeks to go before the 2018 Reebok CrossFit Games in Madison, WI there is a BIG shake up in the rankings. There have been 14 Regional (past Games athletes included) level athletes that have been caught for banned substance use and have been banned for 4 years from all CrossFit sanctioned events (pending the appeals process).

With Ricky Garard (AUS, 3rd Place at the Games) exposed last year, there has been increased scrutiny on the CrossFit world and the incredible performances we bear witness to each year. CrossFit HQ has taken an increased watchdog mentality and as we can see here are taking PED use very seriously.

Click HERE to check out the article revealing the banned athletes and the substances ingested.

Happy Wednesday everyone.

Cycle 3 Day 8

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

The question of the day:

What’s your silliest memory with your best friend?

Take part in our Summer Sit-Up Challenge!!

Our goal is for the CrossFit Hard community to accumulate 50,000 combined sit-ups this month. We have a white board by the kiosk where you can log every 100 sit-ups you do.

Please help do your part and contribute by hitting 100 sit-ups every time you visit this month. Your abs will thank you for it!!!

Bench Press (5 sets of 10 reps. )

Every 2:30 for 5 rounds, complete:

10 Dumbbell Bench Press

10 Single Arm Dumbbell Rows (per arm)

**Complete both exercises within the 2:30.

Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

100m Double Kettlebell Front Rack Carry 35s/20s
15 Wall Balls
20 Push Ups

Rx+ - 30#/20# WB
Rx - 20#/14# WB
Sc - as needed.

 

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The Brain-Changing Effects of Exercise

What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzheimer's.

Check out the TED talk above and transform your brain with a regular exercise program. See you in class!

Stay healthy my friends,

Coach Graham

 

Cycle 3 Day 3

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

The question of the day:

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

Take part in our Summer Sit-Up Challenge!!

Our goal is for the CrossFit Hard community to accumulate 50,000 combined sit-ups this month. We have a white board by the kiosk where you can log every 100 sit-ups you do.

Please help do your part and contribute by hitting 100 sit-ups every time you visit this month. Your abs will thank you for it!!!

Deadlift (4 sets of 2 reps.)

Take 12 minutes to work up to heavy double around 85% or higher.

Metcon (Time)

4 Rounds

8 Bench Press at 70%1RM
8 Deadlift at 70% 1 RM
8 Handstand Push Ups

Scale as needed.

This is meant to be heavy and challenging.

On bench, rack the barbell before you hit a failure point. If needed, make sure you have a spot before benching.

Bench Press (n/a)

Weight reference for the metcon.

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July 4th schedule

WHAT ARE YOU DOING FOR THE 4TH?

PLEASE NOTE WE ARE ONLY RUNNING A 10AM CLASS ON TUESDAY JULY 4TH, ALL OTHER CLASSES ARE CANCELLED.

WE LOOK FORWARD TO SEEING YOU FOR AN EPIC WORKOUT!!!

Coach Graham

 

Cycle 2 Day 36

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

The question of the day:

Which celebrity would you pick to exchange lives with?

Its the second of July and with summer officially underway we thought it was the perfect time to set our summer sit-up challenge for you all.

Our goal is for the CrossFit Hard community to accumulate 50,000 combined sit-ups this month. We have a white board by the kiosk where you can log every 100 sit-ups you do.

Please help do your part and contribute by hitting 100 sit-ups every time you visit this month. Your abs will thank you for it!!!

Deadlift (One Rep Max)

Take 20 Minutes to establish a 1-rep max deadlift.

Recommended Sets:
1X5 @ 50%
1X4 @ 60%
1X3 @ 70%
1X2 @ 80%
1X1 @ 90%
1x1 @ 95%
1X1 @ 100+%
1X1 @ 100+%

If your form breaks down, do not increase in weight. Forcing heavy weight is not worth lifting if it is with poor form.

If you have been doing crossfit for less than 6 months, complete a 5 rep max deadlift.

Metcon (AMRAP - Rounds and Reps)

14:00 AMRAP

20 American Kettlebell Swings
20 Air Squats
40 Double Unders

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

Single unders are counted as .5 reps.

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Summer Sit-Up Challenge is back!!!

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Its the first of July and with summer officially underway we thought it was the perfect time to set our summer sit-up challenge for you all.

Our goal is for the CrossFit Hard community to accumulate 50,000 combined sit-ups this month. We have a white board by the kiosk where you can log every 100 sit-ups you do.

Please help do your part and contribute by hitting 100 sit-ups every time you visit this month. Your abs will thank you for it!!!

Coach Graham

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July 3rd Social!

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On Tuesday, July 3rd, CrossFit Hard will be having a mini happy hour at Owens Ordinary at Pike and Rose!

Owens Ordinary: 11820 Trade Street, North Bethesda, MD 20852

I will be heading over to Owens after coaching the 4:30 class. Feel free to meet me for food and/or drinks at 5:45! 

The weather should be nice so find me in the outdoor area of the bar. 

On Tuesdays, Owens has "Half priced bottle night" - where their bottled beer and wine are half price all night.

I will be there as long as people are willing to stay! So if you cannot make it around 5:45, please still come by!

There will still be normal evening class times held at the gym on Tuesday. Wednesday, the 4th, we will be holding ONE 10am class.

Hope to see many of you there!

- Coach Greg

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Who’s Thirsty!

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Who’s Thirsty!

Happy Wednesday everyone. Last week’s Wednesday blog was all about the facts and myths of hydration, hopefully you all took a look! 

This week, in following with the same theme of proper hydration, our friends at NOOMA, have provided the gym with a sample pack of their coconut water to try out! With all organic ingredients, natural electrolytes and zero added sugars (30 calories/carton), I myself have tried their product before and am a fan. Feel free to grab one and let us know what you think!

 CYCLE 2 DAY 33

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

The question of the day:

If you could turn the ocean into a liquid other than water, which one would you pick?

Elizabeth (Time)21-15-9
Clean, 135# / 95#
Ring Dips12:00 CAP

Push the pace.

Perform power cleans and make a note of that in the comments.

Back Rack Lunge (5 Sets of 12 Reps)Every 2:00 for 5 rounds, complete:

12 Back Rack Lunges (6 per leg)

** Complete 10 Abmat OR GHD sit ups after each set.

Work up in weight.

 

 

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Hydration: Facts & Myths.

Happy Wednesday everyone!

It's been pretty hot and muggy and SWEATY these last few days. With the summer in full swing we are going to experience all to lovely Maryland weather which will cause a lot of sweat aka "electrolyte loss." There are a lot of myths going around about how to hydrate properly. We have all heard at one point anecdotes such as "drink water until your pee is clear," allow us to dispel a few myths and drop a few facts.

Courtesy of CrossFit HQ via Hydration Expert Sandra Fowkes Godek Ph.D. we are going to list some common myths about hydration and physical activity.

1). Urine color is an inaccurate measure of hydration 

2). Once you feel thirsty, you're already dangerous dehydrated

3). You need sports drinks to replace electrolytes

4). Any level of dehydration negatively affects performance

5). You can't drink too much water.

For a more in depth explanation of each of these myths, click HERE

Cycle 2 Day 28

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The question of the day:

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

Back Squat (7 Sets of 2 reps.)

Every 2:00 for 7 rounds, complete:

2 Tempo Back Squats

3 Second decent-1 second Pause at Bottom - 0 Second Ascent(stand up fast).

Start around 80% and work up each set.

Aim to go heavier than past weeks.

Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

5 Front Squats
3 Bar Muscle Ups

Rx+ - 205/145
Rx - 185/125
Sc - as needed.

Scaling options:

6 Chest to bar Pull Ups

OR

9 Pull Ups

OR

12 Ring Rows

 

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The thin red line of fitness

Usually, it’s painful to watch. Often, it’s unnecessary, avoidable. And always, it’s self-inflicted. The Fly and Die, the Crash and Burn, the Red Line

For tips on how not to crash and burn during your next workout check out this interesting article:

Looking forward to seeing you pace well today with Kelly!

Coach Graham

 

Cycle 2 Day 26

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

The question of the day:

If you could eliminate one food so that no one would eat it ever again, what would you pick to destroy?

Kelly (Time)

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

35:00 CAP

Push that pace!

Pull-ups (3 sets of 10 reps.)

Once recovered from "Kelly," take your time working through the pull up sets.

The goal is to complete them strict.

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Technique Tip Tuesdays: Four Drills Improving your SQUAT

Squat Therapy: 4 Drills That Will Improve Your Squat

 

Welcome to Squat Therapy. Squat Therapy is what I call these drills when working through them with my clients. The words seem to strike a perfect balance between the fact this is not going to be a comfortable situation and the fact that they will come out feeling a lot better. Squat Therapy is about getting comfortable with the uncomfortable - embracing your inner squat.

 

The fact of the matter is, the more time you spend in 'therapy,' in other words in these positions, the better your squats are going to look and feel. They are perfect to include in your warm up - even better if you do more than one (you'll find your second one feels better than your first). Squat therapy sessions can just as well form part of your active recovery on rest days, or simply if you're bored at work.

 

So what does this therapy consist of? It is based on four drills that can be used in any order and combination with the goal of improving the quality of your squat. Each drill will include use of an external object to help you achieve an ideal squat position. As well as helping your body to be able to hit and maintain these optimal positions, these drills will help your body to understand what your squat is meant to look and feel like, which has untold benefits.

 

The four drills are:

  1. The Wall Squat
  2. The Goblet Squat
  3. The Bar Squat
  4. The Pole Squat

 

The Wall Squat

 

What is it: A squat performed whilst standing close to and facing the wall, with your hands against the wall but no other part of your body permitted to touch it.

 

How to do it: Stand a foot's width (as opposed to a foot’s length) away from the wall in a shoulder width stance. Stretch your arms out above your head and place them against the wall, with your arms parallel. Send your hips back and lower yourself down under control into a perfect full squat, with your hands remaining against the wall, but not allowing your head or torso to touch the wall.

 

Focus On: Pushing your knees out and your chest up - both of which will stop you hitting the wall and help you to keep your chest up and maintain optimal back position and torso angle whilst hitting a deep squat. Keep your arms as vertical as possible.

 

Advanced tip: Bring yourself closer and closer to the wall, until you can perform a full squat with your toes touching the wall.

 

THE GOBLET SQUAT

 

What is it: A squat with a kettlebell held like a goblet in front of your body.

 

How to do it: Pick up a kettlebell and hold it by the handles close to your body, so your elbows are pointing down and out. Stand with your feet in a shoulder width stance, Lower yourself down into a deep squat - your elbows should be inside your knees. Use your elbows to push your knees right out.

 

Focus on: Pushing the knees out, using the elbows to pry them open. This also really helps to open up the hips.

 

Advanced tip: Take a deep breath and drive the chest up - then relax the belly and let yourself sink down a little lower. Then take another deep breath, hold for a few seconds - then relax, sink even lower, and repeat 4-5 times. You may find yourself surprised as to how low you can go.

 

THE BAR SQUAT

 

What is it: A squat using a racked bar, whilst standing close to it and with your hands/arms in constant contact with the bar.

 

How to do it: Stand a foot's length away from the bar. Stretch your arms out and place them on the bar. Keeping in contact with the bar, lower yourself down into a perfect squat, using the bar as a guide to keep your torso upright.

 

Focus on: Form on the way down and the way up. On the way down, send your hips back and your knees out. This will help load up your glutes and hamstrings. Use the bar to help you keep upright whilst you remain in this position for as long as you can manage. On the way up, squeeze your glutes, and drive through the heels to rise.

 

Advanced tip: Bring yourself few centimeters closer to the bar and try again. Aim to use the bar simply as a guide, rather than gripping into it with your hands at the bottom of your squat.

 

THE POLE SQUAT

 

What is it: A squat performed whilst lightly holding a vertical pole (you can use part of a squat rack/pull-up rig for example.)

 

How to do it: Stand almost an arms length away from the pole with a shoulder width stance. Take hold of the pole with both and hands and sit back into the squat, using the pole to keep you upright and keep you from falling backwards.

 

Focus on: Maintaining a beautiful, upright, deep squat with perfect form. Create a little movement at the bottom, using the pole to stabilize you. Whilst keeping your feet planted, move your body a little in each direction before bringing your weight back to the center. If you find a particular tight spot, create further smaller movement around that area. Continue for 2-3 minutes. This will help to loosen up and create a better bottom position for the squat.

 

Advanced tip: Take less and less of a grip on the pole with each squat, until you are only using your fingertips on the pole to guide you into position.

 

 

 

Benefits from each of these will transfer well into any type of squatting activity - the benefits being directly proportional to time spent in therapy. As with most therapy, you can think of it as something of a 'black box' system. Give it due time and attention, let the magic happen, and come out the other side a better person - or at least a better squatter.

Coach Vic

Cycle 2 Day 22

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?

Back Squat (7 Sets of 3 Reps)

Every :90 for 7 rounds, complete:

3 Tempo Back Squats

3 Second decent-2 second Pause at Bottom - 0 Second Ascent(stand up fast).

Start around 75% and work up each set.

Aim to go heavier than past weeks.

Metcon (Time)

30 - 20 - 10

Front Squats
Toes to Bar
Calorie Row

Rx+ - 155/105
Rx - 135/95
Sc - as needed.

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6 exercise truths you need to follow

Success in the gym, as with most things in life, comes down to mastering the basics.

With that in mind, here are 6 exercise tips, weightlifting basics, and training essentials that nobody wants to believe, but everyone should follow.

Take these ideas to heart and you'll reap major benefits. While most people waste time debating the endless stream of supplements, “new” workout programs, and diet plans, all you really have to do is focus on these simple concepts and you'll see results.

1. Commit for the long-term.

Most people workout with a short-term goal in mind. I like looking at health in a different way…

  • The goal is not to lose 40 pounds in the next 12 weeks. The goal is to regain your health for the rest of your life.
  • The goal is not to bench press 300 pounds. The goal is to be the guy who never misses a workout.
  • The goal is not to sacrifice everything to get your fastest time in next month's race. The goal is to be faster next year than you are today. And faster two years from now than you will be next year.

Ignore the short-term results. If you commit to the long-term process, the results will come anyway.

Furthermore, stop acting like living a healthy life is a big deal. You can go to the gym every week. That can be “normal” for you. Not a sacrifice. Not an obligation. Normal.

What's funny is that when you commit to being consistent over the long-term, you end up seeing remarkable results in the short-term.

2. Set a schedule for your training.

Most people never train consistently because they are always wondering when they are going to train next.

They are always wondering…

  • “Will I be motivated to workout when I get home from work?”
  • “Will I have enough free time to exercise today?”
  • “Will I have enough willpower to wake up early and run?”

In other words, most people train when they feel motivated or inspired.

Here's a better idea: stop treating exercise as something to do when it's convenient and start setting a schedule for yourself to follow. This is what makes the difference between professionals and amateurs.

Setting a schedule for your training becomes even more important when life gets crazy. There will always be occasional emergencies that prevent you from working out. It's part of life. The problem is that most people miss one workout and before they know it, they haven't been to the gym in 4 weeks.

But when you have a schedule for your training, you have a way of pulling yourself back on track as quickly as possible.

Top performers make mistakes just like everyone else. The difference is that they get back on track quicker than most. Miss your workout on Friday because you were traveling for work? Guess what? Your next training session is already scheduled for Monday at 6am. I'll see you there.

Let your schedule govern your actions, not your level of motivation.

3. Focus on the best exercises.

Great results come from great focus, not great variety.

Too many people waste time in the gym because they bounce around without any real goal, doing a little bit of this machine and a little bit of that machine. Thankfully, there is a simple rule that will always guide you toward the best exercises: the more an exercise makes you move, the bigger the benefits it will deliver.

This is why the clean and jerk and the snatch are the kingpins of weightlifting. They are the exercises that force your body to move the most (and the quickest). As a result, the people who do these exercises see incredible results.

Here's a short list of the best exercises. In my opinion, at least one of the first five exercises should be included in every workout.

  1. Squat
  2. Deadlift
  3. Bench Press
  4. Clean and Jerk
  5. Snatch
  6. Sprints
  7. Overhead Press
  8. Good Mornings
  9. Pullups
  10. Pushups

4. Start light and train for volume before intensity.

Ask most people if they had a good workout and they'll say things like, “Oh yeah, it was so intense.” Or, “I'm going to be so sore tomorrow.” Or, “I finished my workout by doing a set to failure.”

It's great to push yourself, but the biggest mistake that most people make is not building a foundation of strength. Everyone wants to jump in and max out with a weight that is “hard.” That's exactly the wrong way to do it. Your workouts should be easy in the beginning. 

Training to failure is a good way to wear yourself down, not build yourself up. You should have reps left in you at the end of your workout (and at the end of each set). Take point #5 (below) to heart and your workouts will get hard enough, fast enough. Trust me.

The phrase that I like to keep in mind is “train for volume before intensity.” In other words, I want to build the capacity to do the work before I start testing my limits.

Just to be clear: volume doesn't have to mean “do sets of 20 reps.” (I rarely do more than 10 reps in a single set.) Instead, I like to think of volume over a period of weeks and months.

For example, right now I’m doing a 5×5 squat program (5 sets of 5 squats). I started light. The first week, I lifted with a weight that was very easy for me. Then, I slowly added 5 pounds each week. For weeks, it was still easy. Eventually, when I built up to a weight that was heavy, I had the capacity to handle it because I had already done dozens (if not hundreds) of sets over the previous weeks and months. Focusing on volume now allows you to handle the intensity later on.

5. Make SLOW progress each week.

Most people walk into the gym every week, do the same exercises with the same amount of weight, and wonder why they aren't getting stronger. You'll see people step onto the same treadmill, run two miles like they always do, and wonder why they aren't losing weight.

Here's a little story that explains the problem and the solution…

Imagine that you are in a quiet room and someone turns on a loud and noisy fan. At first, it’s obvious and irritating. But if you are forced to stay in the room long enough, the fan starts to become part of the background noise. In other words, your body registers the sound at first, but eventually, it realizes “Oh, this is the new normal for this environment.”

Your body adapts and the noise fades away. Something similar happens when you exercise.

When you start to train, it's like turning on the fan. Something new is happening in the environment, and your body registers the change by getting stronger and leaner. But after a few workouts, your body realizes “this is the new normal.” Your body finds a way to adapt to this new environment, just like it did with the noisy fan. As a result, you stop getting stronger and stop losing weight.

What got you here won't get you there. If you want to see different results, you have to do something different. If you want to see progress each week, then you have to progress each week.

This is actually very simple to do. Add 5 pounds each week. Add an extra set this week. Do the same exercise, but rest for 15 seconds less between sets. These are all ways of changing the stimulus and forcing your body to slowly and methodically get better.

6. Record your workouts.

What gets measured, gets managed. If you can't even tell me how many sets and reps you did with a particular weight two weeks ago, how can you guarantee that you're actually getting stronger?

Tracking your progress is simple: get a small notebook and write down your workouts. Or log it on Wodify every day.

At the top of the page, write the date of your workout. Then, simply write down the exercise you are doing. When you finish a set, record it in your notebook while you're waiting to do the next one.

Recording your training is especially important because it brings all of these points together.

You can look back and see how you're making long-term progress (point #1). You can see on which dates you trained and how often you were on schedule (point #2). You can verify that you did the best exercises each workout (point #3). You can see how you are slowly building up volume and developing a foundation of strength (point #4). And you can prove that you're making slow, methodical progress each week (point #5).

What You Should Do Now

You could spend your entire life mastering these six points, but these are the basics that will make a real difference in your training.

Here are your action steps:

  • Set a schedule. When and where, exactly, are you going to train?
  • Get a notebook and pen to record your training.
  • Focus on the best exercises that make you move a lot.
  • Start with a weight that is very light and train for volume before intensity.
  • Slowly increase the weight each week.

Happy lifting.

Coach Graham

Cycle 2 Day 21

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

The question of the day:

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

Ring Dips (3 sets of 7 reps.)

Every 2:00, alternate movements for 6 rounds, complete:

7 Ring Dips

10 Bench Press

Complete the dips on the first interval then rest the remainder. Complete the bench press on the second interval and rest the remainder. Continue to alternate for 6 total rounds (3 of each movements)

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The goal is to make your 7 reps per round challenging.

TO SCALE:

You may use bands on the rings or dip bars.

If you cannot hold yourself on the rings, complete 14 Strict Push ups per round.

OTHER OPTIONS:

If you can do muscle ups, complete one muscle up into 6 dips.

Or you can complete weighted ring dips.

Bench Press (3 sets of 10 reps.)

Record your bench weights here.

Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

5 Strict Handstand Push Ups
10 Dumbbell Snatch 70/50lbs
200m Run

Try a harder handstand push up option than you normally perform.

Try a heavier DB for the snatches.

The reps of the first two movements are low to try something more difficult and apply your new skills.

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Regionals Week III

Happy Wednesday Crossfit Hard family!

Thank you to everyone who participated in this past Memorial Day "Murph," we hope you all had an enjoyable long weekend. 

Currently there have been two regional weeks of competition worldwide. This weekend is the third and final weekend of regionals and it's going to be an exciting one! The "Atlantic Regional" featuring names such as Noah Ohlsen and 2015 Games Champion, Ben Smith will be throwing down for the regional title and one of the five qualifying spots to Madison, WI this year for the 2018 Reebok CrossFit Games. 

Our very own Coaches David Segun and Greg Gadbois are parts of competing teams this year at the Atlantic Region (Team ReVamped and Prodigy Fitness). Be sure to send warm wishes their way as they head down to West Palm Beach, Florida this weekend!

 

Cycle 2 Day 13

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The question of the day:

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

Pull-ups (5 Sets of 5 Reps)

Every 2:00 for 4 Rounds:

5 Weighted Pull Ups

AND

5 Handstand Push Ups
(strict, kipping or deficit)

Warm up to a difficult weight for 5 reps.

Scaling Options:

5 Pull up Negatives
- Start with your chin over the bar and lower yourself as slowly as possible.

OR

5 Banded Pull Ups
- These should be as hard as possible. There's no benefit in bouncing around for 5 reps.

Metcon (Time)

For time:

60 Burpees to a Plate

Every minute including the start of the workout, complete:

2 Wall Walks

Men Jump to a 45# plate, women jump to a 25# plate.

Scale as needed.

13:00 CAP

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Leg Exercise Is Critical To Brain And Nervous System Health

Groundbreaking research shows that neurological health depends as much on signals sent by the body’s large, leg muscles to the brain as it does on directives from the brain to the muscles. Published last week in Frontiers in Neuroscience, the study fundamentally alters brain and nervous system medicine — giving doctors new clues as to why patients with motor neuron disease, multiple sclerosis, spinal muscular atrophy and other neurological diseases often rapidly decline when their movement becomes limited.

Check out the article here

Coach Graham

Cycle 2 Day 12

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The question of the day:

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

Shoulder Press (3 sets of 4 reps)

Every 1:30 for 3 rounds, complete:

4 Tempo Strict Press

3 sec Ascent - 3 sec Pause@Top - 3 sec Decent

THEN

Continuing every 1:30 for 3 rounds, complete:

4 Push Press

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Work up in weight accross both strict press and push press.

Total of 6 rounds.

Push Press (3 sets of 4 reps)

Record you push press weight here.

Metcon (Time)

3 Rounds

200m Farmers Carry 50/35
20 Wall Balls
20 Ring Rows

15:00 CAP

Scale as needed.

Use kettlebells or dumbbells for farmers carry.

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Happy Memorial Day!

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Memorial Day Monday!

The gym is closed for the day! Enjoy your rest day!

On this day we remember all the service men and women who have paid the ultimate sacrifice to defend our freedom.

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Murph strategy guide

Are you doing Memorial Day Murph this Saturday?

If so, PLEASE watch this video first:

It will help you to get a better score, prevent injury, and keep you safe as you honor a fallen hero.

Stay healthy my friends,

Coach Graham

 

Cycle 2 Day 10

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

The question of the day:

What’s a nickname people actually call you?

We will be running Murph this Saturday.

Please note on Memorial day itself the gym will be closed for all classes.

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

This Event is for EVERYONE, Members and NON members. So bring your friends and family.

Heats at 9am, 10am and 11am

 

Shoulder Press (3 Sets of 3 reps)

Every 1:30 for 3 rounds, complete:

3 Tempo Strict Press

3 sec Ascent - 3 sec Pause@Top - 3 sec Decent

THEN

Continuing every 1:30 for 3 rounds, complete:

3 Push Press

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Work up in weight accross both strict press and push press.

Total of 6 rounds.

Push Press (3 sets of 3 reps.)

Record your strict press here.

Metcon (AMRAP - Reps)

2 Rounds

1:30 Kettlebell Swings
:30 Rest
1:30 Bike for calories
:30 Rest
1:30 Renegade Rows
:30 Rest
1:30 Slam Balls

Rx+ - 70/53, 50/30
Rx - 53/35, 40/20
Sc - as needed.

Score is total reps.

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Regional Week 1 Finished, Week 2 This Weekend!

Happy Wednesday y'all,

The first round of regional action is all wrapped up, hope you got to catch some of the exciting finishes and heart pounding last minute position jockeying! The South, Europe and East regions are sending 5 teams each and 10 individual athletes (5 women/5 men.) This weekend features a regional with reigning "Fittest Man on Earth" Mat Fraser. You don't want to miss his performance! 

Here's what to watch for Week 2!

Don't forget to sign up for your Murph heats also!

Cycle 2 Day 8

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

The question of the day:

What’s your real favorite book, and what book do you pretend is your favorite to sound smart?

We will be running Murph this Saturday.

Please note on Memorial day itself the gym will be closed for all classes.

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

This Event is for EVERYONE, Members and NON members. So bring your friends and family.

Heats at 9am, 10am and 11am

Back Squat (7 sets of 3 reps.)

Every :90 for 7 rounds, complete:

3 Tempo Back Squats

3 Second decent-3 second Pause at Bottom - 0 Second Ascent(stand up fast).

Start around 70% and work up each set.

Metcon (AMRAP - Rounds and Reps)

18:00 AMRAP

30 Dumbbell Snatch
30 Push Ups
30 Air Squats
30 Calorie Row

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

 

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Tip Tuesday: 10 Tips For Successful Fat Loss!

1. Stop eating sugar. Studies suggest that sugar is more addictive than drugs like cocaine and heroin. When it comes to fat loss, you’ll want to avoid eating any sweets (whether or not they are labeled “Paleo”). No soda (not even diet soda), no fruit juices of any kind, and definitely no “sports drinks.”  Check out this article: Research Shows Cocaine And Heroin Are Less Addictive Than Oreos. Forbes Magazine, October 2013. http://www.forbes.com/sites/jacobsullum/2013/10/16/research-shows-cocaine-and-heroin-are-less-addictive-than-oreos/.

2. Avoid artificial sweeteners. A study published in the Journal of Toxicology and Environmental Health found that consumption of Splenda (sucralose) resulted in negatively altered gut flora. Sucralose consumption resulted in significantly reduced amounts of good bacteria in the gastrointestinal system as well as alterations in pH. In addition to sucralose, sugar alcohols such as mannitol, sorbitol, xylitol, lactitol, and maltitol are known to cause bloating, gas, diarrhea and other forms of gastrointestinal distress.

3. Stop eating gluten. Gluten is a protein that is found in wheat products like bread, pasta, bagels and pretty much anything made with flour. Gluten promotes inflammation, irritates your gastrointestinal system (leaky gut syndrome), and is known to cause auto-immune disorders.

4. Do not eat “gluten-free” or “paleo” versions of junk foods. While these might be acceptable as an occasional treat once you are happy with your body composition, they will not help you achieve your fat loss goals. Paleo, gluten-free Oreos are still Oreos. Other gluten-free items to avoid are gluten-free crackers, chips, cookies, muffins, bread, brownies, granola, and pretty much anything that is usually a cheat food.

5. Avoid fructose as much as possible. Fructose is bad for you. Really, really, really bad for you. Studies have found that fructose has been directly linked to obesity and weight gain. Fructose is metabolized into molecules that readily serve as “backbones” for triglycerides. As a result, you can cause your blood lipids to increase significantly if you overeat fructose. A study from the American Journal of Clinical Nutrition found that a diet of just 17% fructose resulted in a substantial 32% increase in triglyceride levels. High triglycerides are a risk factor for heart disease.

6. Speaking of fructose, do not consume agave nectar. Agave syrup actually contains more fructose than high-fructose corn syrup. It’s deleterious to your health and masquerades as a health food. Even moderate intake can result in elevated cholesterol and triglyceride levels [9]. Don’t be fooled by the marketing hype.

7. Avoid legumes such as soy and grains such as corn, barley, rye, and wheat. Grains are pro-inflammatory and contain anti-nutrients like phytates and lectins. Phytates can bind to minerals like calcium, zinc, iron, and magnesium and cause deficiencies in your diet. Lectins are a type of protein that can cause all sorts of gastrointestinal issues as well as negatively impact your immune system.

8. Eat the highest quality protein you can afford. Grass-fed is almost always better than grain-fed. And wild-caught is preferable to farm-raised for a variety of reasons.

9. Eat lots of vegetables. Brussel sprouts, celery, asparagus, broccoli, cauliflower, cucumber, kale, collard greens, spinach, cabbage, radishes, squash, zucchini, lettuce are excellent choices. If your goal is to lose fat, avoid starchy plants like sweet potato, yams, and plantains.

10. Hire a nutrition coach. We can help keep you accountable, advise you on your goals, and help develop a nutrition plan that is tailored to your needs.

-Coach Vic

 

Cycle 2 Day 7

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

The question of the day:

Who is your celebrity look-alike?

We will be running Murph this Saturday.

Please note on Memorial day itself the gym will be closed for all classes.

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

This Event is for EVERYONE, Members and NON members. So bring your friends and family.

Heats at 9am, 10am and 11am

Bench Press (3 Sets of 10 reps)

Alternating every 2:00 for 6 rounds:

10 reps on Bench Press

:30 Bottom Dip Hold

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First interval you complete the 10 reps on bench press then rest the remainder of the 2:00 then, for the second interval you complete a :30 dip hold.

Work up in weight. If 30 seconds is too easy, try :45 or even 1:00.

Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

8 Toes to Bar
16 Wall Balls 20/14
8 Toes to Bar
24 Front Rack Lunges

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

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Use these 7 tips to develop a healthy routine

Use these 7 tips to develop a healthy routine

Deciding to make a healthy lifestyle change is great, but following through with your goal can sometimes be challenging. Whether you're aiming to eat healthier, exercise on a regular basis, or quit smoking, it can be difficult to stick with your plans. Following a routine takes the guesswork out of what you should be doing and when, and allows you to gear your energy towards getting things done.


Even if you have the best intentions, changing unhealthy habits to healthy ones can take time. One factor, which may be key to increasing your chances of maintaining healthy lifestyle changes, is developing a routine. A routine is something that you do over and over again, eventually making it a habit. When you have, and stick to, a routine, your mind, and body come to expect certain things at certain times of the day. Adopting a routine creates habits, which can change your life.


Here are 7 psychological principals that impact your ability to build a routine and form positive habits.

    • Decision Fatigue: As you make decisions throughout the day, you start to become worn down and look for shortcuts, such as eating fast food or junk food rather than spending the time making a healthy meal. When you might be so tired after a long day that you find that you're too tired to do anything, including going to the gym.
    • Cognitive Load: Cognitive load is the total amount of mental effort being used in our working memory - or the more you have to think about how to complete something, the less energy you'll have for future activities.
    • Willpower: Willpower is like a muscle. The more you exercise your willpower, the more diminished it becomes throughout the day. Once you've used your supply of willpower for the day, it's very difficult to exercise discipline.
    • "What-the-Hell" Effect: Willpower is an important part of developing any habit, including daily routines. However, despite our best intentions, sometimes we slip up and fail to do what we set out to do or we do something that we swore we wouldn't. While this happens to everyone, how you respond to falling off of the wagon is key. You have 2 choices: you can learn from your mistake and get back into your routine, or you can succumb to the "what-the-hell" effect. For example, if you eat one cookie after swearing off sugar and sweets, the "what-the-hell" effect could lead to you bingeing on the rest of the cookies. This can cause a ripple effect for the rest of the day, week, month, and before you know it, you've given up on not eating sweets because you feel like you don't have the willpower to do so.
    • "Monkey Mind": "Monkey mind," a Buddhist term, means unsettled, restless, inconstant, indecisive, or uncontrollable. Monkey mind can keep you from sticking to your daily routine. It causes you to become distracted from your initial task and when you think back to it 20 minutes later, you're doing something else completely unrelated to that task.
    • Multitasking Isn't Effective: Multitasking is something that everyone thinks is a great idea and the ability to do so a desirable trait to have. However, multitasking is now viewed as a faulty practice that results in you being able to get less done, not more. Daily routines are more than just a checklist - they are the blueprints for improving your quality of life. If you're going to multitask through the tasks you include in your daily routine, don't expect good results.
    • You Need Downtime: It's important to avoid getting caught up in daily routines that allow you time to recharge. According to a 2013 Scientific American article, downtime "replenishes the brain's stores, encourages productivity and creativity, and is essential to both achieve our highest levels of performance and simply form stable memories in everyday life."

For some people, the word "routine" may have a negative connotation. They associate "routine" with something that is boring or mundane. But when it comes to making healthy lifestyle changes, a routine can have a positive effect for several reasons.


Developing a daily routine provides structure. Most people associate this concept with instilling structure in children, however, structure is just as important to adults. It provides a way of organizing your life so that it makes sense to you and also negates the need regularly schedule your day ahead of time; this, in turn, makes it easy to fit healthy changes into your day.
For example, if you make it part of your routine to go for a walk or jog every morning before getting ready for work, the activity is already scheduled into your day. You won’t have to think about how you'll find time to exercise. You know what to expect. A routine also negates the need to motivate yourself to do something. While you're establishing the routine, you'll have to motivate yourself to stick with it, but once the routine becomes a habit you'll fly through it on autopilot.
A routine can also improve self-confidence: when you stick with healthy changes, you may start to feel better about yourself, especially as you start to see results. The benefits of doing something every day are small, but the payoff can be huge after a while. For instance, if your daily routine includes exercise, you will begin to feel stronger and look more toned, which will motivate you to continue.

Tips for Developing a Routine

If you are aiming to implement healthy changes into your routine, consider some of the following seven suggestions:

    • Establish Long-Term Goals, Then Break Them Down: One of the first steps in creating a routine, especially a fitness routine, is to establish long-term goals and then break them down into smaller, achievable, short-term goals. Having a fitness plan laid out is like building a blueprint for your success: you'll be able to look back and see how you've progressed and you'll never lose track of what your next steps/goals are.
    • Keep Your Focus: Be mindful of the task you're focused on. By pushing aside anything else that doesn't enhance or improve your task, you become completely focused on this one thing, which will allow you to complete your task faster and usually with better results.
    • Set Time Limits: Setting a time limit for yourself can make staying focused seem more doable. It can also help your routine be more balanced since you'll have a set schedule for the tasks included in your routine. The free time created by having time limits allows you time to include things you enjoy doing, like reading or book or watching a movie.
    • Be a Little Flexible: Routines can be a good thing, but keep in mind you don’t have to live as if you've joined the Marine Corp. Allow yourself a little flexibility to change things occasionally. For instance, breaking from routine on vacations and holidays may be just what you need to give yourself a rest and stay motivated.
    • Realize Developing Routines and Healthy Habits Takes Time: As when establishing long-term goals, healthy lifestyle changes don’t occur overnight, but they can and will happen eventually if you keep at them. Changing behavior can take a while. While many people have heard it takes 21 days to change behavior, that may just be a myth. According to The National Institute of Health, it may be more realistic to expect changes to stick in about ten weeks.
    • Keep Track of Your Progress: Keeping a journal to track your progress as you develop and settle into your routine, especially a fitness routine. Writing down your workouts allows you to compare how much faster, stronger, more fit you're becoming. It can also help you further refine your goals. For instance, if you start running every day, you may find that you want to run a certain distance or improve your runtime. Writing down your progress with each run can help you see how you're progressing and chart out how long it will take you to achieve your goals.
    • Tweak Your Routine as Needed: Evaluate your routine from time to time to determine if it's still helping you meet your goals. For example, you may have started with 20 minutes of exercise each day, but as your body gets stronger that may not be enough to challenge yourself. If that's the case, you may need to increase the amount of time you spend working out. Make changes when you need to and don’t let your routine limit you.

Stay healthy my friends,

Coach Graham

 

Cycle 2 Day 5

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

The question of the day:

What do you never leave the house without (can’t be your phone, keys or wallet)?

We will be running Murph this Saturday.

Please note on Memorial day itself the gym will be closed for all classes.

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

This Event is for EVERYONE, Members and NON members. So bring your friends and family.

Heats at 9am, 10am and 11am

Pull-ups (5 Sets of 5 Reps.)

Every 2:00 for 5 Rounds:

5 Weighted Pull Ups

Warm up to a difficult weight for 5 reps.

Scaling Options:

5 Pull up Negatives
- Start with your chin over the bar and lower yourself as slowly as possible.

OR

5 Banded Pull Ups
- These should be as hard as possible. There's no benefit in bouncing around for 5 reps.

Annie (Time)

50-40-30-20-10  
Double-unders  
Sit-ups

Rx+ - GHD or Weighted sit ups 20/14 WB
Sc - as needed.

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The Murph Challenge - Saturday May 26th

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We will be running Murph on the Saturday of Memorial weekend this year the 26th.

Please note on Memorial day itself the gym will be closed for all classes.

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

This is a FREE event and donations to the Murph Challenge Fundraiser are 100% optional.
 

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

 

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

 

  • When?: Saturday, May 26th 2018, 9 am – 12 pm. We will start new heats each hour 9am, 10 am and 11 am 

 

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

 

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

 

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

 

  • Interested in supporting the official 2018 Murph Challenge Fundraiser? Registration is $45, and includes an awesome event shirt made by FORGED clothing. All profits go to charities that support military causes. Register here.


This Event is for EVERYONE, Members and NON members.

The "MURPH" workout...

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

Event starts at 9am, first heat starts at 9am sharp. Sign up for heats at the gym. Although this is NOT a competition, there will be 3 divisions, RX, Scaled & Team. RX, Can do wod as it is written & complete all reps w/ no modifications. 20# weight vest recommended but not neccessary, however, those NOT wearing a weight vest cannot beat score of those who do wear them. SCALED, Can make modifications to wod, does not have to perform wod as it is written, can change amount of reps. You do not have to be able to do standard pull-ups, push-ups or air squats, can walk or run. TEAM, You & a friend share the workout. Divide reps & runs any way you want between teammates. You can RX or Scale the wod. People who are new to Crossfit (never done it before) or those who have only been doing it for less than 3 months WILL be expected to scale this workout, NO EXCEPTIONS. A scaled version will be provided.

 

Sweaty Saturday!

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

The question of the day:

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

Metcon (Time)

10 Rounds with a partner

3 Rope Climbs
6 Power Cleans
24 Calorie Bike

30 minute CAP

Split work any way.

Rx+ - 205/145
Rx - 185/135
Sc - as needed.

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You and Mat Fraser Vs. Linda and Triple 3

The events for the 2018 Reebok CrossFit Games Regionals have been announced, and Friday will feature two historic CrossFit workouts.

Event 1 is the Triple 3, which kicked off Friday morning at the 2014 Reebok CrossFit Games. It is also the event that gave us a classic moment: A struggling Rich Froning running/walking to a 37th-place event finish (with a time of 38:31) before going on to win his fourth straight Games title.

Event 2 is Linda, which was first featured on CrossFit.com on July 5, 2003, and later became affectionately known as the “Three Bars of Death.” Linda has been programmed a total of 31 times on CrossFit.com, while Triple 3 has only been programmed once, on July 24, 2014, during the Games.

Nearly 5,000 athletes have logged a score for Triple 3 on BTWB since the event was seen at the Games in 2014. Over 15,000 have logged scores for Linda. These results include athletes with a wide range of abilities from several thousand CrossFit affiliates worldwide. Below, we’ll take a look at the data to give us an idea of what to expect at Regionals.

Event 1: Triple 3

The Regional version of Triple 3 is a little different: Regionals athletes will be suffering through 3 miles on the Assault AirRunner rather than the street outside the StubHub Center. The AirRunner is a self-powered treadmill with a reputation for being much harder than normal running. This should slow the run times down quite a bit.

Overall, 81 percent of the male results and 63 percent of the female results logged on BTWB are as Rx’d. This is pretty similar to the numbers we saw for a lot of the Open workouts, suggesting Triple 3 is similarly accessible to the average CrossFit athlete.

Looking at the numbers, the 49-minute Regionals time cap seems pretty generous. Eighty percent of the Rx’d men and 50 percent of the Rx’d women on BTWB were able to finish the workout in under 49 minutes. Based on this, we should expect very few athletes to be saved by the bell on this workout, and we all get to wait for the AirRunner to slowly suck a full 3 miles of life out of each and every competitor.

At the 2014 Games, Rob Forte won the event for the men with a time of 33:03. Kristin Holte took the top spot for the women with 36:07. From the BTWB data, times of 34:43 for men and 38:20 for women put athletes in the 99th percentile. Rich Froning’s time from 2014 would have put him outside the top 10 percent of athletes worldwide.

Of the three parts to this workout, the run generally takes longer than the row and the double-unders combined. The average time for a 3-mile run outdoors is 25:50 for men and 29:05 for women—not enough masochists have posted 3-mile times on the AirRunner to give us statistically significant data. The average time for a 3,000-m row is 12:16 for men and 13:56 for women. The average time for 300 double-unders is 6:34 for men and 7:17 for women. Keep in mind that these average times were logged when athletes did each piece separately. We would expect some drop-off in the double-under and run times due to the extra fatigue that comes from combining all three pieces.

 

Event 2: Linda

The Regional version of Linda is also different from the traditional benchmark. The loading for the original version is 1.5x body weight for the deadlift, 1x body weight for the bench press and 0.75x body weight for the clean. Prescribed loads based on body weight are pretty rare in CrossFit benchmark workouts, and the Regional version prescribes fixed loads instead.

The weights appear to be based on roughly a 195-lb. male and 145-lb. female (except the women’s bench-press load is 10 lb. lower at 135 lb.). This is in line with historical average body weights for male and female Games athletes.

With fixed weights, heavier athletes will be performing a relatively easier version of the workout, while lighter athletes will be going heavier than normal. This could make it tougher for some lighter athletes to get the work finished under the time cap.

Linda is quite a bit more popular than Triple 3, with more than three times as many scores logged on BTWB. When looking at scaling rates of the original Linda, we found that about 42 percent of the men performed a scaled version. For the women however, over 90 percent of the results were scaled. This huge disparity suggests that repping out body-weight bench presses is more challenging for the women.

To shed some light on this disparity, we can look at 1RM-bench-press data. Below are selected 1RM percentiles for men and women on BTWB, looking at over 85,000 results.

For a man in the 80th percentile, the prescribed bench-press weight on Regional Linda is 72 percent of his 1RM. For a woman in the 80th percentile, the prescribed bench-press weight is 100 percent of her 1RM. Needless to say, it’s not easy to perform 55 reps of your 1RM during the course of a workout. For comparison, a woman would have to be in the 99th percentile for her 1RM bench press in order to achieve a percentage similar to that of an 80th-percentile man.

To say it a different way, almost 80 percent of women can’t even perform 1 rep of bench press at 135 lb. For the men, only 25 percent can’t perform 1 rep of 195 lb.

There are still some disparities between genders on the weights of the deadlift and the squat clean, but nowhere near what we see on the bench press. Below are the same numbers for the deadlift and squat clean.

We expect the time cap on Linda to be much tighter than Triple 3’s cap, especially for the women. Less than 10 percent of the Rx’d men and less than 5 percent of the Rx’d women who have logged on BTWB finished Linda in under 17 minutes.

The 99th-percentile times for Linda on BTWB are 12:52 for men and 15:20 for women. We expect the top times at Regionals to be faster than these.

Scaling Strategies

If you’re thinking about attacking these workouts yourself, you might need to consider scaling one or both of them.

Triple 3 is the more accessible of the two, but we still see that about 27 percent of BTWB users choose to scale it. If you have double-unders and are willing to devote upwards of an hour to the effort, go for it! A shorter option that still gives a taste of the original would be the less-alliteratively named Double 2, consisting of a 2,000-m row, 200 double-unders and a 2-mile run. If you don’t have double-unders yet but you still want to take a crack at the full workout, consider substituting 600 single-unders.

Linda is tough to do as prescribed. There are 55 reps of each movement, so the weights need to be quite a bit lower than your deadlift, bench and squat-clean 1RMs. A good scaling option for men: the Regional Rx’d women’s weights (220-lb. deadlift, 135-lb. bench press and 105-lb. clean). For women needing to scale, a 155-lb. deadlift, 95-lb. bench press and 75-lb. squat clean would be a good option to consider.

Article sourced for games.crossfit.com.

For more info, click here

Cycle 2 Day 4

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

The question of the day:

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

Push Press (5 Rep Max)

Take 15 minutes to complete:

7 sets of 5 reps ending with a 5RM.

Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

10 Double Dumbbell Hang Clean and Jerk
10 Box Jump Overs 24/20
10 Toes to Bar

Rx+ - 70/53
Rx - 50/35
Sc - as needed.

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CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD