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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

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

For time: (split however you like)

  • 30 Partner Burpees

  • 100 Squats

  • 50 push-ups

  • 200′ Broad Jump(4 lengths)

  • 40 Sit ups

Then immediately start:

3 Rounds:

  • 15 Thrusters(PVC)

  • 15 Kettlebell Swings

  • 15 Box Jumps/steps

Coach Graham

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

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

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

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

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

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

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

Metcon (No Measure)

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


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Jillian vs. CrossFit

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Jillian vs. CrossFit

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

   

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

 

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

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

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

 

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

 

Jillian vs. CrossFit 

 

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You should be Jumping and Sprinting more!!

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You should be Jumping and Sprinting more!!

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

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

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Why Sprint?

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

Four Sets of:

20-meter Sled Sprint

Rest as Needed Between Sets

Followed by…

Two Sets of:

20-meter Sprint (no sled this time)

Rest as Needed Between Sets

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

Why Jump?

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

Three Sets of:

Single-Leg Tuck Jumps x 5 reps

Rest as Needed Between Sets

Followed by…

Three Sets of:

Single-Leg Bounds x 8 reps

Rest as Needed Between Sets

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

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

-Coach Vic

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

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

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Muscle-ups 

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

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

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

Metcon (6 Rounds for time)

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

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NOT EXERCISING MAY BE WORSE FOR YOUR HEALTH THAN SMOKING

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

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

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Two parts today:
1. Back Squat
2. Conditioning

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

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Back Squat 

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

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

Metcon (AMRAP - Rounds and Reps)

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

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“Paying The Man!”

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“Paying The Man!”

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

Check it out HERE!

 

Have a happy Wednesday everyone! 

 

-Coach Dave

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

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

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

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Back Squat Building upon last week.

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

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

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

Rest 5:00

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

Rest 5:00

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

 

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

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

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

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

Check out this article from Time Magazine

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

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

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

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

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

10 Sets:
1 Tempo Power Snatch

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

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

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

Metcon (AMRAP - Rounds and Reps)

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

Metcon (No Measure)

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

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SHOULD YOU DO THE OPEN?

SHOULD YOU DO THE OPEN?

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


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

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

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

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


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

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

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

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The Open is less than a month away.

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

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

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

Metcon (Time)

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

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

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Get styled up this Saturday

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

See you on Saturday!

Coach Graham

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

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

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

Tempo Back Squat

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

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

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

Metcon (Time)

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

30 Double-Unders after each round

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

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Who is Mat Fraser?

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Who is Mat Fraser?

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

 

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

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

 

Check out the interview in the link HERE.

Happy Wednesday y’all.

 

-Coach David  

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Want to get on TV?

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

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

We wish you success!!!

Coach Graham

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

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Give us a rating!!

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

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

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Metcon (AMRAP - Rounds and Reps)

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

Metcon (No Measure)

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

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KEYS' SCIENTIFIC ABANDON

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

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

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Give us a rating!!

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

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

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

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Metcon (Time)

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

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

Hang Snatch 

Metcon (3 Rounds for time)

Stamina Builder

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

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

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

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Have you registered for  The Open?

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Have you registered for The Open?

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

 

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

 

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


Give us a rating!!

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Whereas yesterday was gymnastic focused, today is strength focused.

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

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

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

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

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

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

"Frank the Tank" Part #1

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

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

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

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

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

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

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

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