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!


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Whereas yesterday was gymnastic focused, today is strength focused.

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

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

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

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

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

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

"Frank the Tank" Part #1

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

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

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

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

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

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

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

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MORNING CLASSES CANCELED!

Hey guys, I hope everyone had a great weekend.

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

Evening classes will be held as normal.

Sorry for the inconvenience!

-Coach Greg

Cycle 7 (Open Prep) Day 8

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Focus on effort today will be on the Snatch barbell.

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

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

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Focused on Snatch technique

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

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

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

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

Halting Snatch Grip Deadlift 

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

Snatch Primer (B) 

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

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

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

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

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

Power Snatch 

1 Power Snatch, building to a heavy.

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

Metcon (AMRAP - Rounds and Reps)

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

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

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

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

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2019 Open training starts This week!

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2019 Open training starts This week!

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


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

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

Monday
Snatch + Conditioning + Stamina Builder (EMOM)

Tuesday
Conditioning + Row/Aerobic Endurance + Midline

Wednesday
Skills + Stamina Cycling + Conditioning

Thursday
Mobility or Skills + Conditioning

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

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

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

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

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

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

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

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

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

Good Luck this cycle! See you in Class!

-Coach Vic

Cycle 6 Day 24

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Handstand + DB Lunge 

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

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

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

Metcon (Time)

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

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Happy New Year!!!

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

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

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

Coach Graham

Cycle 6 Day 18 New Years Day!

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

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

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

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Metcon (Time)

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

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Final Week of Cycle 6!

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

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

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

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

See you all this week and Happy New Year!!

-Coach Greg

Cycle 6 Day 17

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

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Metcon (Time)

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

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

12 Essential Travel Workouts to stay healthy over the Holidays

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

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

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

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

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

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

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

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

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

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

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

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

Daily Mobility Protocol: 3 sets through:

Inchworm x5

Samson Stretch x5

Wall Squat x10

Toe Touch 30 sec

Couch Stretch 60 sec

Happy Holidays,

Coach Graham

Cycle 6 Day 10

Join us today Friday, December 21st at 18:30 for a fun holiday WOD followed by gym social!

Please bring your favorite baked goods and beverages!

We look forward to seeing you all there.

The coaching team!

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

Give us a rating!!

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Question of the day:

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

Metcon (Time)

12 Days of Christmas WOD

For Time:

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

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The Dubai CrossFit Championship doesn’t disappoint!

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The Dubai CrossFit Championship doesn’t disappoint!

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

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

 

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

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

 

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

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

12 reps on bench press

Do not fail any sets.

Metcon (Time)For Time

10 Squat Cleans
500m  Row

8 Squat Cleans
400m Row

6 Squat Cleans
300m Row

4 Squat Cleans
200m Row

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

Sc - as needed.

Feat. Matt Fraser,  Men’s Individual Champion

Feat. Matt Fraser,  Men’s Individual Champion

Feat. Samantha Briggs,  Women’s Individual Champion

Feat. Samantha Briggs,  Women’s Individual Champion

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

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

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Cycle 6 Week 2!

I hope everyone enjoyed week one of our sixth cycle!

We will continue to work on higher volume sets for the skills we have been working on in the past few cycles. Week two will start out with a snatch complex for 10 sets and following with a short AMRAP that includes shoulder to overhead (press, push press, push jerk, split jerk) and double unders.

Our holiday schedule is as follows:

December 17-22 - Normal Hours

24 - Normal Hours

25 - Gym Closed

26-29 Normal hours

Dec 31 and Jan 1 - 10am Only

Cycle 6 Day 6

Join us next Friday, December 21st at 18:30 for a fun holiday WOD followed by gym social!

Please bring your favorite baked goods and beverages!

We look forward to seeing you all there.

The coaching team!

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

Give us a rating!!

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Question of the day:

What’s a funny (appropriate) pick-up line that works for you?

Snatch Complex (1 complex for 10 rounds)

10MIN EMOM:

1 Snatch Pull + 1 Snatch + 1 Overhead SquatEvery 1:00 for 10 rounds, complete:

1 Complex

Start around 70% of your snatch max and work up.

Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

40 Double Unders
10 Shoulder to OverheadRx+ - 115/75
Rx - 95/65
Sc - as needed.

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Holiday WOD and social

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Join us next Friday, December 21st at 18:30 for a fun holiday WOD followed by gym social!

Please bring your favorite baked goods and beverages!

We look forward to seeing you all there.

The coaching team!

Cycle 6 Day 5

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Question of the day:

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

 Power Clean + Hang Power Clean + Push Jerk: (1 Complex every minute)

 Power Clean + Hang Power Clean + Push Jerk:Every 1:00 for 10 rounds, complete:

1 Power Clean + Hang Power Clean + Push Jerk

Try to work up in weight.

Metcon (AMRAP - Rounds and Reps)

18:00 AMRAP

20 Kettlebell Swings
15/10 Calorie Bike
10 Pull UpsAmerican Swings.

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

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It’s the most wonderful time of the year! (If you’re a crossfitter)

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It’s the most wonderful time of the year! (If you’re a crossfitter)

No, it isn’t Santa and his reindeer delivering Christmas presents, it’s some of the world’s best CrossFit athletes duking it out in Dubai, UAE to secure themselves a spot to the 2019 CrossFit Games. 

Below is a link that will tell you how to watch all of the action and events (FOR FREE!). The male side features numerous Games athletes however with Mat Fraser in the mix we pretty much know what the result will be. The women’s division however is going to be highly contested with up and comer from Hungary Laura Horvath taking on the likes of Samantha Briggs and Sara Sigmundsdottir. It is a toss up as to which female will be victorious.

 

Click HERE for the entire viewing schedule!

 

 

 

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Welcome to Cycle 6!

Congratulations everyone! You all dominated Test Week for Cycle 5! We saw a lot of hard work pay off last week!

Cycle 6 begins this week with new goals and focuses. This cycle will be our final cycle to close out 2018!

Our lifts for this short cycle will rotate each week, but they will all include more volume than normal. Sets may be a lower amount but the reps for each set may range from 8 to 20 reps. Training at higher volumes for a few weeks will provide a solid base and reinforced technique for Cycle 1 of 2019!

Movements you will see are all forms of squatting (back squats, front squats, overhead squats), pulling movements (deadlifts, rowing), overhead lifts (push jerks, push press, strict press) and gymnastic movements (pull ups, muscle ups, ring dips).

I hope you guys are excited! See you this week!

-Coach Greg

Cycle 6 Day 1

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Question of the day:

What did you name your first car?

Front Squat (4 sets of 10 reps)

Every 2:00 for 4 rounds, complete:

10 Front Squats

Work up in weight for each set and start each set from the floor.

Diane (Time)

21-15-9 
Deadlifts, 225# / 155# 
Handstand Push-ups

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From National Level Soccer to National Level Fitness: The Story of Shahad Budebs!

   

Happy Wednesday everyone, we hope you’re enjoying your test week, there have been tons of PRs set so far and it’s only been two days!

We are featuring a story stemming from the first CrossFit sanctioned qualifier event, the “Dubai CrossFit Championship.” 

A former member of the United Arab Emirates National Women’s team Shahad Budebs (IG: shahad0900) is taking her athletic abilities to CrossFit. With nearly 5 years of experience she is hoping to take the top spot this year and punch her ticket to the 2019 CrossFit Games!

Check out her story here

 

CYCLE 5 DAY 33

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Question of the day:

What’s the craziest dare you ever took?

Back Squat (3 Rep Max)Take 20 minutes to establish a 3 rep max back squat.

Metcon (Time)21-15-9-15-21

Front Squats
Box Jumps 24/20Rx+ - 115/75. 30/24
Rx - 95/65

Sc - as needed.

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THREE WAYS TO HIT A NEW BENCH PRESS PERSONAL RECORD

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THREE WAYS TO HIT A NEW BENCH PRESS PERSONAL RECORD

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“The man on top of the mountain did not fall there” – Vince Lombardi

When we see the best of the best compete, they seem to make it look effortless. So effortless, they attract terms like “naturally talented” or “gifted.” But this couldn’t be farther from the truth. As Vince Lombardi writes, they “did not fall there” by chance. They did something, very specific. They have worked harder than us.Period.It’s not because they were born with it, or because they received it by chance. It’s because they earned it. They climbed the mountain – there’s only one way up. This isn’t demoralizing… it’s the opposite. It’s *empowering*. It’s proof that we too can climb if we so choose to put in the work. That discipline, over time, can get us there. It doesn’t matter where you started. And it doesn’t even matter where you are today. All that matters is where you want to go, and how hard you want to work for it!

TIP 1: THINK MOBILITY

Some lifters will go into a workout and start things off with a long stretch. Though I believe there are plenty of benefits of static stretching, it’s not as effective as other methods when workout prep is the name of the game. Stiff muscles and tight joints need mobility work from dynamic movements like jogging, lunges, leg swings, and arm circles to really reap the following benefits.

Mobility work elevates muscle temperature. Dynamic actions that involve mobility to the joints will make the muscles warmer and better prepared to resistance train.

They help the joints release synovial fluid. This lubricates the joints and makes it easier to achieve full ROM without any blockage or pain.

They don’t dull the nervous system. Since nothing dynamic is held for a long time, the nervous system doesn’t suffer.

TIP 2: STIMULATE YOUR NERVOUS SYSTEM

If you’re testing your 1RM for the bench, you don’t need to be skipping or doing jump squats to get ready. Different muscles have different clusters of motor units that activate them. We need to think about getting them ready to do hard work. Unloaded movement that simulates the action you’re about to perform is a good start. In the case of the bench press Opens a New Window. , start with plyo pushups (even where the hands are elevated if you’re not quite advanced enough to start from the floor).

Also remember that fatigue is the enemy. You’re about to use all your stores of energy to hit a new 1RM, so make sure everything you do before then is strictly focused on power and explosiveness—not hitting your limit. When you can’t explode anymore, it means your fast twitch muscle fibers are beginning to drop out of the lift. That’s bad news for your workout, so keep these reps low.

TIP 3: KEEP EXPLODING THROUGH YOUR RAMPING SETS

Now we’re at the part of the workout where we’re doing our ramping sets of the specific movement. The same rules apply as the above section. You don’t want to fatigue your muscles yet; you want to stimulate them. Therefore, the amount of reps you actually do with, for example, your 8-rep max, will be significantly lower than what you know you can actually do for 8 reps.

Granted, especially if you have a very high strength ceiling (someone who can bench press 365 lbs. versus someone who can bench press 195 lbs.), it may take a few more reps or even sets at the lightest weight available to get warm. This may even feel like part of the mobility-style warmup at first, but when the weight starts to work its way up, remember to focus on good technique and a solid explosion.

Next, don’t skimp on rest time. It takes longer for the nervous system to recover than a typically fatigued muscle.

Here’s my personal method when I prepare for my max bench press:

Warmup: dowel shoulder dislocates, arm circles, band pull aparts for scapular stability

Regular Pushups: 10 reps

Plyo Pushups: 2 sets of 6-8 reps

First ramping set

The ramping sets to my max will look something like this:

Empty bar x 10 reps, short rest

135 lbs. x 8 reps, short rest

185 lbs. x 6 reps, rest 90 seconds

205 lbs. x 5 reps, rest 2 min

225 lbs. x 4 reps, rest 2 min

245 lbs. x 3 reps, rest 2 min

265 lbs. x 3 reps, rest 3 min

275 lbs. x 2 reps, rest 3 min

295 lbs. x 2 reps, rest 3 min

305 lbs. x 1 rep, rest 3-4 min

315 lbs. x 1rep, rest 4 min

325 lbs. x 1 rep, rest 4 min

335 lbs. x 1 rep, rest 4 min

345 lbs. x 1 rep, rest 4 min

350 lbs. or 355 lbs. x 1 rep (which would match or break a PR)

The above is my own personal method. You’ll find as a lifter that everything doesn’t always have to make perfect sense when it comes to the particulars of getting in your “groove” and feeling strong and ready. Notice the 20-lb. incremental loading except for when I hit 275. For some reason, I need to press 275 in my lift for everything to feel right—even if the stagger is only 10 lbs. up and I’m clearly going higher. It’s just one of those things. Particulars aside, this is the formula to success in a 1RM attempt. Take your time, use these cues, and enjoy a new PR this week.

-Coach Vic

Cycle 5 Day 32

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Question of the day:

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

Bench Press (5 rep max)

Take 15 minutes to establish a 5 rep max for bench press.

Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

12 Calorie Bike

6 Hang Power Clean and Push Jerk

Rx+ - 135/95

Rx - 115/75

Sc - as needed.

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Cycle 5 Week 7: TEST WEEK!

You guys did it!! Everyone survived Cycle 5 and now its time to show off your hard work!!

This week we will be testing the main lifts that we have been working on over the course of the cycle. There will also be a few re-test metcons!!

The test schedule:

Monday - 1RM Clean

Tuesday - 5RM Bench Press

Wednesday - 3RM Back Squat

Thursday - 1RM Snatch

Friday - 1RM Jerk

I hope everyone had a wonderful weekend, and I hope you are ready to tackle test week!!!

-Coach Greg

Cycle 5 Day 31

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Question of the day:

Who was your childhood actor/actress crush?

Clean (One Rep Max)

Take 15 minutes to establish 1 rep max squat clean.

Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP

750m Row
10 Dumbbell Thrusters
10 Pull Ups

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

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How to get your 2019 games season fix on...

How to Watch the Dubai CrossFit Championship

The 2019 CrossFit Games season officially kicks off in less than two weeks.

The Dubai CrossFit Championship will start things off Wednesday, December 12th, as it breaks new ground as the first sanctioned event to take place under the new season format.

Only one man, one woman, and one team in this ultra competitive field will be crowned champion and receive the opening invites to the 2019 Reebok CrossFit Games.

Since most of you probably won’t be catching the event in person, here’s a rundown on how you can watch the event from the comfort of your own home and stay up to date on all news coming out of the City of Gold.

Livestream

Every heat of every event will be live streamed on multiple platforms for you to choose from:

*Redbull TV is also available through Google Play, and the App Store for your mobile device, as well as Apple TV.

Event Times

Events will take place during the following times.

Wednesday, December 12: 8:00 - 1:00 PM GMT+4 (Tuesday, 8:00 PM PT - 1:00 AM PT)
Thursday, December 13: 8:00 - 1:00 PM GMT+4 (Wednesday, 8:00 PM PT - 1:00 AM PT)
Friday, December 14: 1:00 - 8:00 PM GMT+4 (Thursday, 1:00 AM PT - 8:00 AM PT)
Saturday, December 15: 1:00 - 8:00 PM GMT+4 (Friday, 1:00 AM PT - 8:00 AM PT)

Social Media

If you just can’t bear to be off “the ‘gram” or Mark Zuckerberg is your idol then you can get curated news and updates from the event via their social media pages.

Coach Graham

Cycle 5 Day 29

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Give us a rating!!

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Question of the day:

If you had a garden, what would you try to grow?

Push Press (4 sets of 2 reps)

Every 2:00 for 4 rounds, complete:

2 Push Press @90%+

Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP

20 Single Arm Dumbbell Clean and Jerk
15 Box Jump Overs
10 Ring DipsRx+ - 70/50
Rx - 50/35
Sc - as needed.

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Bar Muscle Ups!

Following the technique tip Tuesday Instagram Post on Ring Muscle Ups. Let’s talk about bar. Check this video out from Games Athlete Emily Brigers on the Bar Muscle Up!

Have a great Wednesday everyone!

 

 CYCLE 5 DAY 28

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Give us a rating!!

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Question of the day:

What is your favorite kind of cookie?

Back Squat (5 sets of 3 reps)Every 2:30 for 5 rounds, complete:

3 Back Squats 85%+

Go heavier than last week>

Metcon (AMRAP - Rounds and Reps)20:00 AMRAP

50m Farmers Carry 53/35
10 Overhead Squats
20 Push UpsRx+ - 135/95
Rx  - 115/75
Sc - as needed.

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Cycle 5 Week 6

Hello Everyone!

I hope you all enjoyed your Thanksgiving weekend!

We’re slowly approaching the end of cycle 5. Re-test week will be here in no time and you guys can show off all of your improvements!

We kick off Monday with some clean and jerks for our strength work, and theres a quick burner workout that follows. Later this week, we will be working on skills such as bar muscle ups, l-sits and ring dips. We will also have our final heavy back squat day of the cycle on Wednesday, so don’t miss out!!

See you this week,

-Coach Greg

Cycle 5 Day 26

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Give us a rating!!

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Question of the day:

What was your favorite part of thanksgiving?

Clean and Jerk (5 sets of 3 reps)

Every 2:00 for 5 rounds, complete:

3 Clean and Jerks 75-80%

Metcon (Time)

For Time:

25 Front Squats @60%
50 Burpees over the bar
25 Front Squats @60%12:00 Time Cap

Scale as needed.

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Happy Thanksgiving

We are so thankful for our amazing members!! We love you and hope you have a great thanksgiving. Wishing you and your family all the best!

Remember today we will only be running a 10am class! So toss the turkey in the oven and come and get your WOD on before getting stuffed!

If you are not able to make it to the gym hit this little WOD before you start indulging!

Thanksgiving Chipper

80 Squats

70 Sit-ups

60Mountain Climbers

50 Walking lunges

40 Grasshoppers

30 Burpees

20 Push-ups

10 Minutes in a plank!

Enjoy and stay healthy my friends!

Coach Graham

THANKSGIVING WOD!

HAPPY THANKSGIVING!

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Give us a rating!! On Google, Facebook and Yelp!!

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Question of the day:

What do you have planned for today?

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Holiday Schedule:

Today - Thursday - 10AM ONLY
Friday, Saturday - Normal Hours

Kelly (Time)

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

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The power of positivity!

Happy Wednesday everyone!

We have all heard the term “80% mental, 20% physical” or some pseudo inspirational quote resembling that same phrase. Believe it or not sports and working out aren’t just physical, there’s a huge mental component we sometimes neglect.

 

Dr. Jack J. Leysk has given nine mental habits successful athletes use! Check them out below!

 

  1. Choose and maintain a positive attitude.
  2. Maintain a high level of self-motivation.
  3. Set high, realistic goals.
  4. Deal effectively with people.
  5. Use positive self-talk.
  6. Use positive mental imagery.
  7. Manage anxiety effectively.
  8. Manage their emotions effectively.
  9. Maintain concentration.

For the full article, click here

 

 CYCLE 5 DAY 23

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Give us a rating!! On Google, Facebook and Yelp!!

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Question of the day:

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

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Holiday Schedule:

Monday, Tuesday, Wednesday - Normal Hours
Thursday - 10AM ONLY
Friday, Saturday - Normal Hours

Back Squat (5 sets of 3 reps)Every 2:30 for 5 rounds, complete:

3 Back Squats at 85-90%

Metcon (AMRAP - Rounds and Reps)10:00 AMRAP

Row 200m
20 Pistols
10 Dumbbell Clean and JerkRx+ - 70/50
Rx - 50/35
Sc - as needed

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Stay on track during the holidays!

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Stay on track during the holidays!

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Holidays are known for bringing temptation in all areas of people’s daily lives. Whether it is treats at work, making that annual special dish, or making cookies with your family, getting through the holiday season can be a big diet struggle overall. But, your healthy lifestyle doesn’t have to be wrecked during this season. It is okay to eat the homemade rolls, potatoes, and pies. The key is eating each food in moderation. Slow down and savor each delicious mouthful with the company of your friends and family. Eating is often a social function as well as needed sustenance. Let’s relearn our lifelong eating habits and allow our brains some time to catch up with your stomach rumblings. Now, how can we do this?

Set little goals for yourself during these few months. For example; focus on your fluids! Set a goal to focus on increasing your fluids to help with appetite suppression. Bring your favorite sugar-free drink with you to holiday gathering to fight the urge of a sweet tooth.

Avoid skipping meals. Skipping meals can lead to overeating. Eating a small snack an hour or two before attending any holiday gathering will help control your appetite, as well as contribute to portion control when it is time to eat!

It can be effortless to get out of your daily routine during the holidays. Make a regular schedule and stick to it! If your regular workout routine was five days a week in September, make sure you stick with that from November through December; no matter how many desserts you ate the night before.

Toss out the leftovers. Leftovers can lead to multiple “overindulged” meals.

Mind your carbs! Typical holiday entrees and desserts are high in carbohydrates. Most of us tend to have a love/hate relationship with starches. Starches include foods like bread, pasta, rice, chips, etc. We love to eat them, but don’t always need excessive amounts of them. When you overeat starches, it tends to break down into sugars which your body then stores as fats. Thus, not a significant contributor to weight loss. Here are some natural healthy substitutes for any holiday occasion!

Spaghetti Squash

Preheat oven to 400F. Slice spaghetti squash in half and scoop out the seeds. Place face down on a baking pan with ¼ cup of water. Bake for 30 minutes. After squash has cooled, use a fork and scrape the insides of the squash. This will result in spaghetti-like strings. Toss these “noodles” with low-sugar marinara sauce and turkey meatballs!

Zucchini Ribbons

There are several ways you can make zucchini into pasta. Besides purchasing them already zoodles (zucchini + noodle) the easiest method to use is to buy a spiralizer or mandolin. You can buy a spiralizer at any major grocery store (see picture below). If you do not want to purchase a spiralizer, you can use a vegetable peeler (peel zucchini into long “ribbons”). After zucchini ribbons have been made, cook in a skillet for 7 minutes using nonstick cooking spray. Top with Mrs. Dash chicken seasoning, parmesan cheese, and grilled chicken.

Cauliflower Rice

Swap the fried rice for a healthier alternative! Cut fresh cauliflower into 3-inch chunks and place into a food processor. Pulsate the cauliflower until it appears rice-like. You can also purchase pre-riced cauliflower in most grocery stores’ fresh and frozen sections. Spray a baking dish with nonstick cooking spray and add cauliflower rice. Bake on 425 degrees for 15 – 20 minutes.

The holidays are a special time and only come around once a year. Appreciate the time given with your family and your friends. Enjoy all of the yummy foods but, make sure to keep an open eye for serving portions. Listen to your body; eat when you are hungry and stop when you are full! Stay safe and Happy Holidays.

-Coach Vic

Cycle 5 Day 22

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

Give us a rating!! On Google, Facebook and Yelp!!

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Question of the day:

Who was your childhood actor/actress crush?

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Holiday Schedule:

Monday, Tuesday, Wednesday - Normal Hours
Thursday - 10AM ONLY
Friday, Saturday - Normal Hours

Snatch (5 sets of 3 reps)

Every 2:00 for 5 rounds, complete:

3 Snatches @ 75-80%

Metcon (AMRAP - Reps)

14:00 AMRAP

10 Clusters**
15 Burpees Over Bar

**add 10/5 pounds after each completed round.Rx+ - 115/75
Rx - 95/65
Sc - as needed.

Men add 10#, woman add 5# per round.

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