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Open For The New Strength Cycle + Upcoming Events!

New Strength & Conditioning Cycle Starts

Monday July 1st!

This week is a De-load Week.

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



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Want Better Mobility?

Yoga Class free for members, $10 for non members

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

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

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

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

Recovery

Increase flexibility

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

-Coach Vic

Cycle 1 “Deload” Day 1

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

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

Give us a rating!!

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De-load Week.

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

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

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

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

7 Sets of 1 Rep / Rest 1 min

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

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

Hang Snatch

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

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

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

Nancy (Time)

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

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

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

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

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

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

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

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

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

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

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

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

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


This Event is for EVERYONE, Members and NON members.

The "MURPH" workout...

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

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

Coach Vic

Cycle 1 “Grunt-work” Day 49

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

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

Give us a rating!!

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

Conditioning comes next, in Nicole

Let's get strong.
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Overhead Squat 

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

Metcon (AMRAP - Rounds and Reps)

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

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

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

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

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

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

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

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

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

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

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

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


This Event is for EVERYONE, Members and NON members.

The "MURPH" workout...

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

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

Coach Vic

Cycle 1 “Grunt-work” Day 27

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

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

Give us a rating!!

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

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

Let's get strong.
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Metcon (Time)

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

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

Metcon (No Measure)

400 Meter Sled

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

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

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

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

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

Coach Graham

Cycle 1 “Grunt-work” Day 15

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

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

Give us a rating!!

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Week #3 of Grunt Work.

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

Let's get strong.
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Deadlift 

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

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

Metcon (AMRAP - Rounds and Reps)

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

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CrossFit Hard Mindset and Week in Review

Here we go CF Hard Athletes,

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

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

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

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

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

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

This week:

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

Coach Vic

Cycle 1 “Grunt-work” Day 13

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

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

Give us a rating!!

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

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

Percentages based on your estimated 1RM Push Press.

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

Metcon (Time)

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

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

25 Min CAP

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

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Ability To Lift Weights Quickly Can Mean A Longer Life

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Dear community,

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

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

For the full story click here

Lift fast and live long my friends!

Coach Graham

Cycle 1 “Grunt-work” Day 12

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

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

Give us a rating!!

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Week #3 of "Grunt Work".

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

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

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

Let's get strong.
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Back Squat 

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

6 Reps @ 69%
3 Reps @ 79%

6 Reps @ 69%
3 Reps @ 84%

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

Power Snatch 

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

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

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

Metcon (AMRAP - Reps)

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

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Starting workouts in middle age tied to longer life

Starting workouts in middle age tied to longer life

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

Check out the Reuters Health article here

Stay healthy and see you in class!

Coach Graham

Cycle 1 “Grunt-work” Day 10

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

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

Give us a rating!!

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Week #2 of Grunt Work.

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

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

Let's get strong.
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Handstand Push-ups 

10 Sets:
30% of Max Strict Handstand Pushups

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

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

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

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

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

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

Metcon (5 Rounds for reps)

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

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

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CrossFit Hard Week in Review

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

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

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

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

We’ll move better and hit PRs.

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

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

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

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

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

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

-Coach VIc

Cycle 1 “Grunt-work” Day 9

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

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

Give us a rating!!

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

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

Let's get strong.
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Deadlift 

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

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

Metcon (Time)

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

20 min CAP*Scaling muscle-ups to Ring rows

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5 EASY WAYS TO ATTACK YOUR GROCERY STORE TRIPS

5 EASY WAYS TO ATTACK YOUR GROCERY STORE TRIPS

1. SHOP THE PERIMETER

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

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

2. AISLES

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

3. THE FREEZER SECTION

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


4. READ THE LABELS

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

5. ADDED SUGARS

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

Stay healthy my friends,

Coach Graham

Cycle 1 “Grunt-work” Day 8

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

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

Give us a rating!!

***********************************************
Week #2 of "Grunt Work".

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

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

Let's get strong.
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Back Squat 

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

Power Snatch 

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

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

Metcon (AMRAP - Rounds and Reps)

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

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Grunt-work day 1....

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

Coach Graham

Cycle 1 “Grunt-work” Day 1

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

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

Give us a rating!!

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

Back Squat
Snatch

Let's get strong.

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

Back Squat 

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

6 Reps @ 65%
3 Reps @ 75%

6 Reps @ 65%
3 Reps @ 80%

Power Snatch 

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

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

Metcon (AMRAP - Rounds and Reps)

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

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When is the best time to exercise...

Here’s what the science says about the best time of day to exercise — and what to expect if you opt for later workouts.

http://time.com/5533388/best-time-to-exercise/

Crossfit Open Cycle Day 11

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Power Snatch 

5 Sets of the Complex:
1 Power Snatch
1 Overhead Squat
1 Snatch Balance
1 Hang Squat Snatch

Sets 1+2+3 - 70%
Sets 4+5 - 75%

We are looking to challenge ourselves inside of these complexes - but again, our focus is technique, over load. Although we have percentages and boards for these lifts, our aim here is to maintain that theme at the forefront - especially when we feel the urge to allow some technique to slide for heavier weights. Let's build our legs first through these repetitions here and on our stamina squat sessions - heavier weights will come on these olympic lifts in due time.

Metcon (Time)

30 Power Snatches (135/95)

Directly into…
30-20-10:
Kettlebell Swings (53/35)
Push upsWe are opening with 30 Power Snatches into KB swings and push ups.

We are looking for a power snatch loading that we could cycle for 7+ repetitions unbroken, when fresh.

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Free food at Friday night lights this week

Join us at Friday night lights this week during our 4:30pm, 5:30pm and 6:30pm classes and meet Kim our Kettlebell kitchen rep, who will be visiting again with delicious free food for you to try.

See you on Friday,

Coach Graham

Crossfit Open Cycle Day 10

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Handstand pushup conditioning to start our day, leading into barbell work. Building to a heavy single on the push Press.

This will lead us into our conditioning effort for the day - and ascending repetition workout comprised of deadlifts, hang power cleans and push jerks at a moderate load.

Lower volume day, so that we can bring higher intensity.
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Handstand Push-ups 

Handstand Pushup Conditioning

Every 2:00 x 5 Rounds:
15/12 Calorie Row
Time remaining inside each 1:30 window, Max HSPU
*At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 - Strict Handstand Pushups
Rounds 4+5 - Kipping Handstand Pushups

At the start of the first window, athletes row the buy-in calories. As an example, let's use an athlete who finishes their calories at the 1:05 mark. From the 1:05 mark to the 1:30 on the clock, the athlete has the chance to accumulate handstand pushup repetitions in as many sets as they would like. At the 1:30, the athlete must rest for 30 seconds, awaiting the start of the next round. They are in effect 2:00 windows where we are only allowed to work for 1:30.

Rounds 1+2+3 are strict repetitons as Rx. If we are below 3 repetitions strict unbroken fully rested, let's complete these as kipping for all five rounds, with the secondary option to complete these are strict pike pushups.

Metcon (2 Rounds for reps)

Rotating stations "On the 1:30" x 20:00 (Twice through):

Station #1 - 1:00 Moderate Row/Bike/Ski
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Ski
Station #4 - 10 Overhead Squats (95/65) + 5 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Ski
Station #6 - Max Box Jumps

Station #7 - RestAthlete's choice on the piece of monostructural equipment (row/bike/ski). Inside this station, we are working for 60 our of the 90 seconds. Listed at a "moderate" pace, we are not moving for score here, but we want to make ourselves work. Athlete's are free to interchange equipment as they see fit.

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Schedule changes

Dear community,

Please note we are no longer running our 9am class on Monday, Wednesday and Friday. Our regular schedule now is as follows:

Monday        

5am, 6am, 7am, 10am, 4:30pm, 5:30pm,  6:30pm & 7:30pm

Tuesday      

5am,  6am, 10am, 4:30pm, 5:30pm,  6:30pm & 7:30pm

Wednesday  

5am, 6am, 7am, 10am, 4:30pm, 5:30pm, 6:30pm & 7:30pm

Thursday     

5am, 6am, 10am, 4:30pm, 5:30pm, 6:30pm & 7:30pm

Friday            

5am, 6am, 7am, 10am, 4:30pm, 5:30pm & 6:30pm

Saturday     

9am, 10am & 11am

Crossfit Open Cycle Day 9

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

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Metcon (Time)

21-18-15:
Burpees
CTB Pull-Ups
Push Jerks - 105/85

Back Squat 

6 Sets:
Set #1 - 5 Repetitions @ 70%
Set #2 - 3 Repetitions @ 75%

Set #3 - 5 Repetitions @ 70%
Set #4 - 3 Repetitions @ 80%

Set #5 - 5 Repetitions @ 70%
Set #6 - 3 Repetitions @ 85%

3 Waves. All three sets of 5 are completed at 70%, and the three sets of 3 progress from 75-80-85%. Rest 1-2 mins between sets.

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19.1 is a wrap, week one down, four more to go!

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19.1 is a wrap, week one down, four more to go!

Happy hump day! We just got through our first Open WOD of the 2019 season. While there has been a lot going on in CrossFit as a whole, the Open didn’t fail to surprise us with a simple but incredibly challenging workout.

 

”19.1” a 15min AMRAP of 19 wall ball and a 19 calorie row left everyone from the fittest to the most novice athlete in its wake.

 

There were some impressive scores laid down, check them out below!

 19.1 Results

 

Have a happy and healthy Wednesday, 

-Coach David

 

 CROSSFIT OPEN CYCLE DAY 5

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Opening our Hump-day with Back Squats and finishing with a Sprint Chipper

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Back Squat 6 Sets Every 2 Mins

5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%

All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack. Track all (6) sets below.

Metcon (Time)1 Round:
50 Box Jump Overs (24"/20")
40 CTB Pull-Ups
30 Power Snatches (115/85)On the opening two movements, these are our "buy-in". We want to push through aggressively, but methodically. On the box jump overs, smooth and calculated movement is our aim. No wasted energy here as we stay close to the box. These don't need to be fast, but they do need to be consistent.

On the CTB Pull-Ups, break before we need to. The final 15 repetitions will likely be where athletes start to "feel the workout", and sets start to slow down. Moving in with that in mind, a repetition scheme of 12-10-8-5-5 may be a strong scheme for some.

Lastly, on the power snatches, this is where we want to place most of our effort. This is where separation can vary dramatically between athletes, so we naturally want to set ourselves up for success here by moving appropriately through the box jump overs and pull-ups.

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Free food tonight

Join us tonight and meet Kim our Kettlebell kitchen rep, who will be visiting with delicious free food for you to try.

See you in class,

Coach Graham

Crossfit Open Cycle Day 3

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Two parts today:
1) Power Clean technique, starting with pausing pulls, leading into the full movement.
2) Conditioning, in the form of five intervals.

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Power Clean + Push Jerk 

Power Clean and Jerk

On the 1:30 x 7 Sets:
2 Power Cleans
1 Push Jerk

Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. Record all seven complexes to the tracker below. This complex does not need to be "touch and go" power cleans.

Set #1 - 70% of estimated 1RM Power Clean and Jerk
Set #2 - 74%
Set #3 - 78%
Set #4 - 82%

Metcon (Time)

Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Record all five times, with our slowest being our score for the day.

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First-timers guide to the CrossFit Open

If you’ve been doing CrossFit for less than a year, now is the time when you’ve probably heard some rumblings around the gym: “Think there’s gonna be dumbbells again?” “Which workout is going to repeat?” “What surprise is going to hit us this time?”

Even if you are brand new to CrossFit, you should register and participate in the Open. First, it’s the largest community-wide event in CrossFit, a month-long ebb and flow of anticipation, fun fitness tests, anxiousness, and an all-embracing learning experience, all wrapped up in one. Nowadays there are Scaled and Rx’d divisions, so 99 percent of people will get five good, appropriate workouts throughout the five weeks. Combined with being able to track your score and progress year to year!

During the year at most CrossFit gyms, one of the primary services coaches provides their members is guidance and support regarding scaling. Most CrossFit athletes will scale at least one part of every WOD, and that’s a good thing! During training, it’s crucial that we don’t miss the purpose of the workout. Fran is fast, Murph is slow—if you scale poorly and do a 30-minute Fran or 15-minute Murph, you’ve missed a vital part of the purpose. The Open is a little different in that the standards are absolute. If it’s written as a 95-pound power snatch, you will only score points for snatching 95 pounds and receiving in the power position. End of story. While this may seem daunting, it often leads to surprising triumphs.

TAKE NOTES AND HAVE FUN!

Just because the Open can lead to PRs and new skills doesn’t mean it always will. The Open will probably make you confront a skill, lift, or workout that you are very good at or aren’t naturally skilled at, and that’s OK. Use it as a lesson to grow from—you’ve got a year to figure it out and crush it next time. Remember, the Open is about fun and community so don’t let a bad workout or missed lift ruin your experience. Remember that this stuff is fun because it’s hard. Relish the challenge and the pursuit of growth and excellence over the next calendar year.

-Coach Vic

Crossfit Open Cycle Day 1

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Open is here!

As an Open athlete, without knowing the details of the workouts of course just yet, we plan on Friday and Monday being our competition days. Naturally, our volume will be lower in comparison as we rest and recover for our next event. We are in competition, giving our best to the events.
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Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

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Help support the troop!!!

Please come and support our local girl scouts this Saturday and enjoy some cookies post WOD!

We appreciate your support.

Coach Graham

Cycle 7 (Open Prep) -  1 Days left to the Open

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Open Announcement tonight.

Below, you will find "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here - go with what is natural.

As an Open athlete, without knowing the details of the workouts of course just yet, we plan on Friday and Monday being our competition days. Naturally, our volume will be lower in comparison as we rest and recover for our next event. We are in competition, giving our best to the events.
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Turkish Get Up 

5 Sets x 2 Reps:
Intended to be light. All technique and practice today. (1 Rep each side)

Rest as needed between sets, aiming to keep it to 90s or less.

Metcon (3 Rounds for reps)

On the Minute x 18 (3 Rounds):
Minute 1 - 5 Pausing Overhead Squats
Minute 2 - 15/12 Calorie Row
Minute 3 - 10 TTB
Minute 4 - 5 HSPU/Handstand Practice
Minute 5 - Max Calorie Ski Erg/Bike
Minute 6 - Rest

Score only "max calorie ski/Bike

Load the barbell for the OHS with 50% of your estimated 1RM Snatch. Take this barbell from the floor.On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume while bringing about a strong active recovery feel. Its aim is to refine our engine and movements we may see ahead while minimizing impact. The aim is to finish this eager for Friday.

In every minute, we are looking to finish with time to spare. At no point should we be challenged to finish the volume inside of the window. As a slightly scaled up version of an "active recovery day", our intention here is to prime the engine for Friday…. not, to break us down.

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Happy Valentines

Valentines.jpeg

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

For time: (split however you like)

  • 30 Partner Burpees

  • 100 Squats

  • 50 push-ups

  • 200′ Broad Jump(4 lengths)

  • 40 Sit ups

Then immediately start:

3 Rounds:

  • 15 Thrusters(PVC)

  • 15 Kettlebell Swings

  • 15 Box Jumps/steps

Coach Graham

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

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

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

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

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

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

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

Metcon (No Measure)

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


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Jillian vs. CrossFit

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Jillian vs. CrossFit

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

   

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

 

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

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

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

 

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

 

Jillian vs. CrossFit 

 

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CrossFit Journal: The Performance-Based Lifestyle Resource