Home of CrossFit Sanctify!
Josh
Josh
October 16, 2017 7:00 PM

Tuesday 171017

Watermarked5(2017-10-11-1612)
The 1/2 kneeling press corner.

Context: Competition   

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90% effort) overhead squat x 3.

Strength: 3-3-3-3-3 front squat (5 sets of 3 reps, increase weight with each set to max)

Super Set: none

Metabolic Conditioning: “High Ground Clearance”

For time
15 strict presses (Health: 35lbs, Athletic*: 65lbs, Performance: 115lbs)
30 bar-facing burpees
15 push presses (same weight)
20 bar-facing burpees
15 push jerks or split jerks (same weight)
10 bar-facing burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6 – 12 minutes. Scale up: 85/135 barbell

Compare to: March 15, 2015 (last time Thrivestry programmed this one, but it’s the first time for us!)

Coaching Tips: Be sure to force yourself to keep your legs locked on the first round of strict/shoulder presses. Don’t go to failure unless it is you last rep. It is better to drop it a few times, doing multiple fast sets.  For the burpees facing the bar, you must be perpendicular to the bar when your chest hits the ground (no laying down laterally –side next to the bar).  Both feet must leave the ground at the same time, but it doesn’t matter if they land at different times.

Optional ‘Cash Out’ or Hypertrophy: 10 wall ball 15 Russian kb swings, 4 rounds, OR 3 sets of 10-15 strict ring dips in a super set of 10-12 single leg deadlifts

Josh
Josh
October 15, 2017 7:00 PM

Monday 171016

Screen Shot 2017-10-11 at 5.14.50 PMCalendar for our current power clean cycle. Note that JJ has provided the percentages we'll be using on each day as well, so you can see how we'll progress over the course of the cycle. Some fun benchmarks on the schedule too!

Remember that the metcons listed are considered "benchmarks" in Beyond the Whiteboard. That means there are enough data points (results) on those workouts that if you do them "as prescribed" you'll be able to compare yourself to everyone else in the world (or rather everyone that uses BTWB) and get a corresponding "fitness rating" for that workout. The category listed (heavy, light, long, bodyweight) is how BTWB classifies metcons (for example, you could score really well in the "bodyweight" category but not so much in the "heavy" category).

Don't shy away from the categories that aren't your strengths; they might be your easiest opportunity to improve your overall fitness!

Context: Practice

Strength: 5 x 3 power clean or pause power clean 5 of 12 (5 sets of 3 reps at 75-85%, same weight with each set)

Super Set: 5 x 5 half kneeing single arm dumbbell press

Metabolic Conditioning: “Saw Red

7 min AMRAP (as many possible rounds in 7 minutes)
2, 4, 6, 8….
Chest-to-bar pull-up
Hang power cleans (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
Thruster (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 60 - 126, finishing the 8s or finishing the 12s. Scale Up: 75/115lb bar

Compare to: NEW WORKOUT!

Coaching Tips: Hustle on the first few rounds because of the transitions. Go for bigger sets and don't waste time between movements. Before things get difficult, start breaking up things in the middle. For most people it will make sense to start breaking up the cleans into two sets so you can finish the cleans and go right into the thrusters for one big set. Break up the chest to bars to save your grip for the cleans. Make sure you use the hook grip to save your hands and to prevent rips!

Optional ‘Cash Out’ or Hypertrophy: 4 min max row/airbike OR  3 sets of 12 banded hamstring curls superset with 8-12 strict chin ups

Josh
Josh
October 13, 2017 7:00 PM

Saturday 171014

Watermarked8(2017-10-04-1244)
Looking good Greeney!

Context: Practice

Strength: 6x2 power clean 4 of 12 (6 sets of 2 reps at 75-85%, same weight with each set)

Super Set: 6x4 half kneeing single arm dumbbell press (6 sets of 4 reps)

Metabolic Conditioning: “Tesla and Edison“

In 11 minutes - Partner workout, one ball per team
Split the work up any way you desire, one person working at a time (except on the last movement).

1000m row by in (split up as desired between partners)
Then max rounds in the remaining time:
20 Partner Wall ball (Health: 10lb / 8ft / 10ft, Athletic: 14lb / 9ft*, Performance: 20lb) - Partner squats, throws ball to target, partner catches, squats and returns = 2 reps
250m run with medball (one ball shared between partners) OR 20' out 20' back run with medball for 5 reps each partner (one partner runs, other rests, pass the ball and rotate as desired)
20 Sit-up with med ball pass - only partner holding the ball does the sit up
*Women’s “Performance” weights and reps (Rx)

Indy Version: In 10 min - 500m row buy in, then max rounds 10 wall ball, 100m run with ball, 10 med ball sit ups

Scaling Guide: 2-4 rounds

Compare to: November 26, 2016

Coaching Tips: Split the row up so that the stronger of the two rowers goes second (and does a bit more of the rowing).  They'll have to get off and go right into the wall balls. Take time to practice wall balls before starting because there isn't a lot of time to get the technique down during the workout! If one person is far more 'experienced' than the other, have them do more rowing and carry the ball so the other partner can get a bit of rest.  If one person really needs the rest and the other is feeling good, they can do extra 'single person' wall balls for their teammate.

Optional ‘Cash Out’ or Hypertrophy: 30s plank, 30 cal row, 3 rounds. Or 3 sets of 12 db curls in a superset with 12-15 single leg deadlifts

Josh
Josh
October 12, 2017 7:00 PM

Friday 171013

Watermarked(2017-10-12-1815) 
Tina W. is our newest (and third this week!) Fundamentals graduate. This lady likes to work hard while having fun in the process. You're gonna be a great addition to our community T! Glad to have you!

Context: Competition   

Skill Practice Warm Up: Spend 10 minutes working up to a challenging deadlift (80-90%) or perform 5 reps on the minute for 5 minutes (50-60%)

Metabolic Conditioning: “The Ghost“

6 rounds, 1 min per station, of:
Row (calories)
Burpees
Double Under
Rest 1 min

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Men: 350-700 reps, about 150 reps per round. Women: 250-600 reps, about 120 reps per round.

Compare to: The Ghost (BTWB Classic)

Coaching Tips: Even if you cannot do more than one double under at a time, consider doing this one at the 'Performance' (Rx) level for record keeping purposes. Make sure you get set up on the rower during the rest interval each round. If you aren't great at rowing and you want more burpees, start getting off before the minute is up (the same thing goes for double unders). Make sure you are using your wrists for the DUs to save your shoulders for the burpees later on.

Optional ‘Cash Out’ or Hypertrophy: 3 sets of 8-10 wide grip strict pull ups in a super set with 15 glute bridges

Josh
Josh
October 11, 2017 7:00 PM

Thursday 171012

Watermarked6(2017-10-04-1244)
Kerry K. looking pretty solid in an overhead squat.

Context: Mental Toughness

Skill Practice Warm Up: Spend 8 minutes working up to a heavy jerk (80-90%) out of the rack, or perform 4 reps on the minute for 5 min (at 50-60%)

Metabolic Conditioning: “St Basil's”

5 rounds for time.
4 'heavy' jerks (Health: 65lb / Athletic: 95lb* / Performance: 155lb)
8 goblet squat (Health: 35lb / Athletic: 53lb* / Performance: 70lb)
12 'heavy' Russian kettlebell swing (Health: 35lb / Athletic: 53lb* / Performance: 70lb)
250m run OR 10 reps of a 20' out and back shuttle run (no line touch needed)
1 minute rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 11 - 17 min, about 3:30 per round including the rest. Scale Up: 185/115lb jerks, and 20 reps Russian kb swings per round.

Compare to: March 2, 2017

Coaching Tips: The barbell must start from the floor. 'Heavy' Jerks should be about 60-75% of your 1 rep max for this workout.  Push jerk and split jerk are both acceptable. Being able to transition straight from the goblet squat into the swings will save a bit of time.  For the swings, the cycle time can be made faster by pulling the kettlebell down (this will raise the intensity as well). Push the pace on the sprint at the end, especially if you are doing the shuttle run. Don't let yourself 'cruise' since there is forced rests.

Optional ‘Cash Out’ or Hypertrophy: none

Josh
Josh
October 10, 2017 7:00 PM

Wednesday 171011

Watermarked13(2017-10-04-1245) Watermarked(2017-10-10-0815)
Mandy W. graduated from Fundamentals last week and Allison graduated this week! Both of them are starting group classes this week and we're pumped to have both of these ladies! Keep an eye out for them in the morning classes!

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working up to a near max height box jump from standing or seated. Or, using a tall doorway, rope, or wall, test vertical leap.

Strength: 7x1 power clean or pause power clean, 3 of 12 (7 sets of 1 rep at 75-85%, same weight with each set)

Super Set: 7x3 half kneeing single arm dumbbell press (7 sets of 3 reps)

Metabolic Conditioning: “Farmers Cardio 2.0

7 MINUTES for distance. With a partner.
As many METERS as possible
Dumbbells – Health: 15lb, Athletic*: 25lb, Performance: 45lb

You should be moving fast the whole 7 minutes. With a partner, “farmer carry” (hands at your sides) 1 pair of dumbbells as far as possible in 7 minutes. Partners take turns but one partner must carry the entire load – both DB’s – at the same time (no splitting DB up); the partners must stick together as they move. Record total meters covered for your team (so go outside, but don’t go too far from where you can hear the final time call).

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 400 – 1000m, Scale Up: 65lbs/45lbs dumbbells or 70/44lb KBs

Compare to: Dumbbell OR April 1, 2017

Coaching Tips: Don’t try and be a hero and go super long for each set.  You are better off running faster and switching off more often. (Practice an efficient switch off before the MetCon starts.) If one person is more skilled at this than the other, they should carry the weights more so that the team goes farther!

Optional ‘Cash Out’ or Hypertrophy: 10 thrusters, 25 cal row, 3 rounds. OR 3 sets of 12 single arm bent over row (db or landmine) in a superset with 8-12 strict toes to bar

Josh
Josh
October 9, 2017 7:00 PM

Tuesday 171010

Watermarked5(2017-10-04-1244)
Armada!

Context: Competition   

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) shoulder press, or perform 4 reps on the minute for 5 minutes (50-60%) from the floor.

Metabolic Conditioning: “Cindy”

20 minute AMRAP (As many rounds as possible)
5 Pull-ups
10 Push-ups
15 Air Squats

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 10-20 rounds.

Compare to: Cindy

Coaching Tips: Go in big sets from the beginning on this one (unbroken as long as possible).  Then start breaking in the middle of the sets but avoid resting between movements.  Hustle to the next movement and get some reps done before pausing.  For example, break in the middle of the set of squats, get chalk, then finish and go right into the pull ups (don't finish the squats, get chalk, then start the pull ups).  And don't overdue the chalk and leave handprints everywhere!  You should also have a plan for counting rounds, this one is easy to lose count on.

Optional ‘Cash Out’ or Hypertrophy: none

Josh
Josh
October 8, 2017 7:00 PM

Monday 171009

Watermarked11(2017-10-04-1244)
A small crew from Sanctify went down to Oak Strength last weekend to participate in their annual "Sweat for Badges" fundraiser event. This picture probably sums it up pretty well :)

Context: Practice

Skill Practice Warm Up: After a good warm up, test your kipping ring dip max or your 3 rep weighted ring dip max.

Strength: 1-1-1-1-1-1-1 Snatch TEST (7 sets of 1 rep to max or new max!)

Metabolic Conditioning: “Rusty Chrome”

For time – 5 rounds
8 power snatch (Health: 45lb hang power snatch, Athletic: 85lb, Performance: 135lb)
16 sit-ups
100m run or 20' shuttle run, 6 round trips

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 7-12 minutes, about 2 min per round. Scale Up: 105/155lb bar

Compare to: NEW WORKOUT!

Coaching Tips: The snatches should be pretty 'heavy', so plan on only being able to do the first round unbroken. Push the pace on the sit ups and the runs to keep the intensity up, but slow down on the snatches to maintain form. The sit ups can be regular or 'butterfly'. In the later rounds, be aware of the low back. After all of the sit ups, your abs may have a harder time helping you keep your back flat on the snatches.

Optional ‘Cash Out’ or Hypertrophy: 10 burpees, 30 double unders, 4 rounds. OR 3 sets of 15 banded tricep pushdown in a superset with 15 banded good mornings

Josh
Josh
October 6, 2017 7:00 PM

Saturday 171007

Watermarked17(2017-09-29-1438)
Curt and Charlie (in his signature hood), working through one of the CF Team Series workouts. Great work fellas!

Context: Competition   

Metabolic Conditioning: “Fight Gone Bad”

As many reps as possible – 3 rounds
Three rounds of:
1 min Wall-ball (Health: 10lb/10ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)
1 min Muscle Clean or Sumo Deadlift High Pull (Health: 35lb, Athletic *: 55lbs, Performance: 75lbs)
1 min Box Jump, (Health: 45lbs, Athletic *: 20″, Health: 12″, Performance: 20″)
1 min Push-press (Health: 45lbs, Athletic *: 55lbs, Performance: 75lbs)
1 min Row (Calories)
1 min rest in between rounds.

The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 200 – 350 reps, about 80 reps per round. Scale Up: 5 rounds

Compare to: Fight Gone Bad – last done June 14, 2017

Coaching Tips: Choosing a different starting position can affect your score!  We’ve found that starting on the row, or starting on box jumps can help people get more reps.  Plan on getting lots of reps on the movements that you are good at or that are ‘fast’ (push presses and box jumps).  Do work, but don’t push yourself too hard on the slower movements (rowing and wall ball).

Optional ‘Cash Out’ or Hypertrophy: None.

Josh
Josh
October 5, 2017 7:00 PM

Friday 171006

Watermarked18(2017-09-29-1438)
Chris H. has been pretty regular in the early mornings and is super coachable and eager to learn and improve. It's great having you Chris!

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working on kipping drills focusing on kipping pull ups and bar muscle ups.

Strength: 3x4 and 3x3 power clean or pause power clean 2 of 12 (6 total sets across, 3 sets of 4 reps, and 3 sets of 3 reps at 70-80%)

Super Set: 3x6 and 3x5 half kneeing single arm dumbbell press (6 total sets across, 3 sets of 6 reps, and 3 sets of 5 reps at the same difficulty as the primary lift) Video Here

Metabolic Conditioning: “Make Some Noise"

For time - 4 rounds
8 Jerks (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
8 Toes-to-bar
8 Bootlegger burpees (10' run)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 8 - 12 min, about 2:40 per round. Scale Up: 4 bar muscle-ups instead of toes-to-bar

Compare to: November 15, 2016

Coaching Tips: Push jerks will be fastest for this one, but don't be afraid to go to split jerks if you need to get lower and your legs are tired. Just make sure you bring your feet together before lowering the bar back to the shoulder. Use a load you can do the first round unbroken. Try to do the toes to bar in big fast sets, and use the bootlegger burpees to 'pace' the workout.  Speed up if you are feeling good, slow the run down if you start to get worried about the next set of jerks. Make sure you go hard on the last round though!

Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 16 kb swings, 3 rounds, OR 3 sets of 12 single arm ring rows, in a super set with 15 glute bridges

Josh
Josh
October 4, 2017 7:00 PM

Thursday 171005

Watermarked29(2017-09-29-1439)
Matt D. and Tony P., each doing cleans-mid metcon, but each with different implements, kettlebells and dumbbells, respectively.

Context: Practice

Strength: 5-5-5-3-3-3 back or box squat (increase weight with each set)

Super Set: 5-5-5-3-3-3 strict weighted pull up (or progression)

Metabolic Conditioning: “Cool Breeze”

For time. 3 rounds.
10 deadlifts (Health: 35lb / Athletic: 85lb* / Performance: 135lb)
10 back squats (same)
5 reps 20' out 20' back lateral shuffle (no line touch)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 - 9 minutes, about 2:15 per round. Scale Up: 105/155lb bar

Compare to: NEW WORKOUT

Coaching Tips: Keep the bar close to the shins on the deadlifts and an upright 'high bar' for the back squats to save the low back. If you know you can do more than one round unbroken, consider scaling up. The pace on the lateral shuffle should be fast to keep intensity up. Remember that there is no line touch with the hand, but one foot should cross the line for each rep to count.

Optional ‘Cash Out’ or Hypertrophy:  15 push ups, 300m row, 3 rounds, OR 3 sets of 15 db shoulder press in a super set with 15 calf raises

Josh
Josh
October 3, 2017 7:00 PM

Wednesday 171004

Watermarked24(2017-09-29-1438)
Tony G. got into our group workout sessions a few weeks ago and has been showing up regularly ever since. We're glad to have you Tony!

Context: Competition   

Metabolic Conditioning: "The Shed"

For Time
Rope Climbs (Health: 6 rope lay downs, Athletic: 2 reps, Performance*: 3 reps)
600m Row
30 Overhead Squats (Health: 35lbs, Athletic*: 55lbs, Performance: 95lbs)
650m Run
30’ right arm, 30’ left arm dumbbell overhead walking lunge (Health: 15lbs, Athletic*: 30lb, Performance: 45lb)
16 Kipping handstand push-ups (Health: pike push-up from floor or box, Athletic*: 2 AbMats, Performance: head to floor)
30 Box Jumps (Health: 12”, Athletic*: 20”, Performance: 24”)
60 American Kettlebell Swings (Health: 18lb kb, Athletic*: 26lbs, Performance: 35lbs)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 25-minute cutoff. It would be wise to scale so that you plan on finishing around 18-22 minutes. Scale-up: 5 rope climbs, 1000m row, 26 HSPU (women do 16 head to floor), 50 box jumps, 53lb kettlebell swing. . . same time limit.

Compare to: December 14, 2016

Coaching Tips: Don’t go too hard on the row if those overhead squats look daunting. Overhead squat must go below parallel or drop to a weight upon which you can go below parallel; scale to front squats if necessary. Run hard since the lunges are not too technical (and you will catch your wind on the lunges and handstand push-ups). Be careful with the kettlebell swings- 60 is no joke! Break them up into smaller sets, and be sure to keep virtuous form – keep that chest up! If you can’t run, 3 rounds of 40 single unders + 4 reps of 20' out and back shuttle.

Optional ‘Cash Out’ or Hypertrophy: None.

Josh
Josh
October 2, 2017 7:00 PM

Tuesday 171003

Watermarked16(2017-09-29-1438)
Work got a little crazy for Ryan, but he's made some changes to make sure he can get in here more regularly and we're glad for that!

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working on handstand and strict HSPU progressions.

Strength: 5 x 3 Power Clean or pause power clean - 1 of 12 (5 sets of 3 reps, same weight across, approximately 70 - 80%)

Super Set: 5 x 5 half kneeing single arm dumbbell press (5 sets of 5 reps, “across,” scale to the same challenge as the main lift). Video Here

Metabolic Conditioning: “Elizabeth”

For Time
21-15-9 Power cleans (Health: 45lb / Athletic: 95lb* / Performance: 135lb)
Ring Dip (Health: 21-15-9 push-up, Athletic: 12-9-6*, Performance: 21-15-9)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 - 10 min

Compare to: ELIZABETH (Last December 4, 2016)

Coaching Tips: Use larger sets for the first round of power cleans, but keep the ring dips in small sets so you can keep moving on later rounds. On the second and third round of power cleans, move fast but keep the sets smaller so you get a bit more rest between sets of ring dips. Practice kipping ring dips before the workout starts and then use them for the whole workout. Rest or break up the sets if you find yourself with internally rotated shoulders. Remember that your arm has to touch the top of the ring for the depth to count (this will be below 90 degree elbow flexion for some).

Optional ‘Cash Out’ or Hypertrophy: 15 wall ball, 200m run, 3 rounds OR 3 rounds of 10-12 neutral grip chin ups in a super set with 10-12 Bulgarian split squats

Josh
Josh
October 1, 2017 7:00 PM

Monday 171002

Watermarked8(2017-09-29-1437)
Eric N. is a busy guy but he's making an effort to get to Sanctify regularly, even if it means at 5AM. Good for you Eric!

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) squat clean x 2, or perform 3 reps on the minute for 6 minutes (50-60%)

Metabolic Conditioning: “Lazerwolf”

For time – 5 rounds
12 dumbbell squat cleans (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
12 dumbbell push press (same)
12 V-ups (Health: sit up)
50 double unders (Health: 4 singles+1 DU attempt x10 rounds, Athletic: 30 including attempts, Performance*: 50 reps)
1 minute rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 18 - 25 minutes, about 4 min per round including the rest. Scale Up: 35/50lb dumbbell and GHD sit ups.

Compare to: NEW WORKOUT!

Coaching Tips: Plan on doing the first sets of squat cleans and push presses in large (if not unbroken) sets. To do a V up correctly, you must touch your toes above the hips, but locked out knees are not required. Scale the V up down to abmat sit ups if you can't do these in sets of 4 or more. If you cannot do the 50 double unders in 90s or less, scale them down to less reps to keep the intensity up.

Optional ‘Cash Out’ or Hypertrophy: None

Josh
Josh
September 29, 2017 7:00 PM

Saturday 170930

Watermarked12(2017-09-22-1226)
Becky F., always a joy to have in class. And yes, she's always smiling!

Context: Practice

Strength: 7 x 1 Snatch - 14 of 14 (7 sets of 1 rep, same weight across, approximately 85 - 95%)

Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Touchdown”

For time.
21 – 15 – 9 reps
Squat snatch (Health: 35lb power snatch to overhead squat, Athletic*: 65lb, Performance: 95lb)
Chest to bar pull up (Health: jumping chest to bar)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 8 - 16 minutes. Scale Up: 85/135lb bar

Coaching Tips: A power snatch to overhead squat is acceptable for the 'squat snatch'. Plan on breaking both the snatches and the pull ups early on so you can do bigger sets on the 15s and the 9s. Grip will be a factor for many, so use the hook grip on the snatches and keep the chest to bar pull up sets small unless you are really good at pull ups!

Compare to: CrossFit Classic

Optional ‘Cash Out’ or Hypertrophy:  10 db thrusters, 15 box jumps, 3 rounds, OR 3 sets of 12-14 db curls in a super set with 12-14 glute ham raises