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Tuesday 171121

Watermarked(2017-11-09-1522)
Welcome Scott Sterner to the Sanctify community! We know you've already been in a couple of classes and it's been a pleasure to have you. If you haven't met this guy yet, be sure to introduce yourself when you see him!

Context: Competition   - How to pace to get your best score, and doing small sets of pull ups

Skill Practice Warm Up: Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)

Strength: 5 x 3 Front Squat or front box squat 4 of 13 (5 sets of 3 reps at 75-85% of max front squat – 55-65% if you are box squatting, same weight with each set)

Super Set: 5 x 5 strict handstand push up for depth (or progression)

Metabolic Conditioning: “Open 11.6 / 12.5”

7 min AMReps (as many Reps as possible in 7 minutes)
3 Thrusters (Health: 35lbs, Athletic: 65lbs*, Performance: 100lbs)
3 Chest to bar pull ups (Health: Ring rows)
6 Thrusters
6 Chest to bar pull ups
9 thrusters, 9 c2b, 12 thrusters, 12 c2b, etc…

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

Scaling Guide: 50 – 100 reps (about halfway through the 12s or halfway through the 18s).

Compare to: Open 11.6 / 12.5 (last done May, 24, 2017)

Coaching Tips: Hustle between the movements in the first rounds.  After the first few rounds, start breaking up the reps so you can rest in the middle of the sets (versus resting between movements). Use a ton of hip drive to get the bar overhead to save the shoulders. Consider small sets on the pull ups so you don’t shred your hands, and so you can be more consistent in the later rounds.

Optional ‘Cash Out’ or Hypertrophy: 60s plank, 30 cal row, 3 rounds OR 3 sets of 12 single arm db bent over row, in a super set with 15 glute bridges

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Monday 171120

Watermarked8(2017-11-15-1130)
This guy. Over 3.5 years with Sanctify. 386 workouts (most of them at 5AM). We're gonna miss you Curt, but wish all the best to you and Bao in the next chapter of your life. Sanctify was better with you here and you're always welcome to come back and visit. Take care man!

Context: Practice -   Pacing and grip (and how to avoid rips)

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

Metabolic Conditioning: “Change Myself“

For Time. 6 Rounds
10 hang power cleans (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
10 jerks (same)
10 toes-to-bar
10 pistols (alternate as desired)
10 ring push-ups
50 double unders* (Health: 100 singles)

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

Scaling Guide: 18 - 25 minutes, about 3.5 min per round. Scale Up: 105/155lb bar, 5 bar muscle ups instead of toes to bar

Compare to: NEW WORKOUT!

Coaching Tips: Be sure to use the hook grip on the cleans to save your grip for later rounds and the toes to bar. Use your legs profusely on the jerks so your shoulders will be more fresh for the ring push-ups and double unders. You can use whichever leg you want for pistols. Set the rings next to floor (or use a box) for these to be considered 'Performance'. Wait until the later rounds to really push the double unders pace so you are fresh for the cleans and jerks.

Optional ‘Cash Out’ or Hypertrophy: none

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Saturday 171118

Watermarked5(2017-11-08-1830)
Matt G., rocking his thrusters mid-Jackie. Really appreciate your consistency man!

Context: Mental Toughness – You can do big things by pacing properly.

Metabolic Conditioning: “Long Haul”

For time
1600m Run or 4800m airbike
150 Double Unders
50 Burpees
800m Run or 1000/900/800m row
100 Double Unders
35 Burpees
400m Run or 1200m airbike
50 Double Unders
20 Burpees

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

Scaling Guide: 25 – 36 minutes.

TEAM VERSION: Do the run together, but split up the rest between two partners.

Compare to: BTWB “CrossFit Classic”

Coaching Tips: This one really comes down to pacing! Be conservative on you first mile. If you do not have a timer to run with, consider doing multiple 400s so you can check the gym clock. The goal is to have a steady pace for each lap, and still be able to come right in and do a big set of double unders. Get through the jump rope as fast as possible, then pace the burpees by doing a set number of reps per minute. The pace for the next runs may be a bit faster, but not much. Get through the jump ropes fast again, and pace the burpees. The less you can use your arms on the burpees, the better (if your shoulders tend to blow up). Really push the pace on the final run/DU/burpees!

Optional ‘Cash Out’ or Hypertrophy: none

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Friday 171117

Watermarked4(2017-11-08-1830)
Bill is recovering from a hamstring strain, but that hasn't kept him from coming in and still working out. His coach gave him a plan on how to move forward and he is executing!

Context: Practice - Row the 1500 as if it were a competition, log it as a separate benchmark.

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) squat snatch or power snatch plus OHS. Or perform 3 squat snatches on the minute for 6 minutes (at 50-60%)

Metabolic Conditioning: “Bowchaser“

In 22 minutes
1500m row (all levels) Log this as its own benchmark.
2 min rest
Then max rounds with the remaining time:
6 power snatch (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
6 Overhead squats (same)
6 dumbbell weighted strict pull-ups (Health: assisted, Athletic: 10lb, Performance: 25lb)
40' bear crawl
*Women’s “Performance” weights and reps (Rx)

Scaling Guide:  5 - 7 rounds, about 6-7 min for the row, then 2 min per round after. Scale Up: 95/155lb bar, 25/45lb weighted pull ups.

Compare to: NEW WORKOUT!

Coaching Tips: Weighted pull-up must be done with a dumbbell to be “performance.” Row the 1500m as if it were a workout itself. Log your score on this as a benchmark by itself. Be smart about the power snatches and overhead squats. If you cannot do a challenging load due to shoulder issues, change this to power cleans and front squats (including part way through the workout if needed). Keep the pull ups strict and hold the dumbbell between the feet, ankles, or thighs. Go fast on the bear crawls and rest often. Avoid staying in the 'up' position to long.

Optional ‘Cash Out’ or Hypertrophy: none

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Thursday 171116

Watermarked11(2017-11-01-1023)
Darla has turned into a regular since she started a few months back. Consistency is KEY!

Context: Practice – Talk about proper warm up sets before heavy lifting.

Skill Practice Warm Up: Spend 7 minutes working on single arm kettlebell snatches. Be deliberate about not letting the KB slam onto the wrist! Perform sets of 5-10 per side.

Strength: 6 x 2 Front Squat or front box squat 3 of 13 (6 sets of 2 reps at 75-85% of max front squat – 55-65% if you are box squatting, same weight with each set)

Super Set: 6 x 4 strict handstand push up for depth (or progression)

Metabolic Conditioning: “Bishop at Sunset“

8 minute AMRAP (as many rounds as possible)
6 Dumbbell Push Press (Health: 15lb, Athletic*: 25lbs, Performance: 45lbs)
14 Wall Balls (Health: 10lbs/8ft, Athletic*: 14lbs/9ft, Performance: 20lbs/10ft)
50m (or 20’ out & back x3) Bumper Plate Farmer Carry (Health: 15lb, Athletic*: 25lbs, Performance: 45lbs)

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

Scaling Guide: 3 - 6 Rounds. Scale Up: 50/35lb DBs or 53/35 KBs

Compare to: September 5, 2016

Coaching Tips: The dumbbell push presses must be push presses (no jerking). The shoulders will be fatigued for the wall balls, so make sure you are using as much hip drive and hand/wrist flip as possible to get the ball up to the target. Holding the ball at the bottom will keep the ball closer to the target at the top as well as prevent the need to squeeze the ball (wasting energy). Try and do the farmer carries with straight elbows.  Bent arms here will make the push presses and wall balls more difficult.

Optional ‘Cash Out’ or Hypertrophy: 12 toes to bar, 200m run, 3 rounds OR 3 sets of 12 strict toes to bar in a super set with 12 wide-grip pull-ups

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Wednesday 171115

Watermarked7(2017-11-01-1023)_copy
Nichole holding a strong midline during some ring push-ups.

Context: Practice - Focus on the lock out of both the jerks, the push ups, and the kb swings.

Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 'ring outs' (think of an 'ab wheel' on the rings).

Metabolic Conditioning: “Crud Muffin“

For time. 5 rounds
10 clean and jerks (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
15 push-ups
15 American Kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
400m run OR 2 rounds of 30 double unders, 5 burpees
1 min rest

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

Scaling Guide: 20 - 26 minutes, about 4.5 min per round including the rest. Scale Up: 105/155lb bar, 53/70lb kb

Compare to: NEW WORKOUT!

Coaching Tips: Get through the first round of clean and jerks quickly, but plan on pacing later rounds so that you protect your back. Really emphasize the legs on the jerks so that you can save your shoulders for the push ups.  Keep these legit! No worming or rocking. Push the pace on the runs because of the minute rest. Adjust the load during the rest intervals if needed!

Optional ‘Cash Out’ or Hypertrophy: none

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Tuesday 171114

Screen Shot 2017-11-08 at 2.44.00 PM
Calendar for our new front squat strength cycle.

Context: Competition   - Do your best to finish this one ‘as prescribed’ and don’t forget to log it!

Skill Practice Warm Up: Spend 10 minutes working on barbell lunges (front, back or overhead). Lunge out 20' using progressively more challenging loads or more challenging variations, then walk the bar back to the rack. Plan on doing at least 4-6 'sets'. Share bars to reduce how much space is needed!

Metabolic Conditioning: “Crackerjack”

For time
100 ft. walking lunge
21-18-15-12-9-6
Kipping Pull-up
Abmat Sit-Up
(repeat walking lunge after each set except last set of 6)

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

Scaling Guide:  10 - 20 minutes

Compare to: BTWB “CrossFit Classic”

Coaching Tips: Do some bigger set on the 21s and the 18s if you can. Break up the 15s and 12s, but go big again on the last couple rounds. Make sure you pull ups are legit (head over the bar and full extension at the bottom), and make sure you smart and not risking a hand rip. Wear knee sleeves or knee pads if you have them for the lunges. The knee must ‘kiss’ the floor every rep, and there must be full hip extension at the top.

Optional ‘Cash Out’ or Hypertrophy: 3 sets of 12 ring dips in a super set with 12 single leg deadlifts

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Monday 171113

Watermarked(2017-11-09-0609)
Congratulations to Teresa Fosdick for graduating from Fundamentals last week and now joining the rest of the crew! We're super happy to have you Teresa! You're gonna be a great addition to the 5AM crew. Just don't make your husband, Tim, look too bad ;)

Context: Competition - Get psyched and go for a PR today on the clean!

Skill Practice Warm Up: Spend 8 minutes testing your max depth strict HSPU (or progression)

Strength: 1-1-1-1-1-1-1 power clean TEST MAX! (7 sets of 1 rep, increase weight to new max)

Super Set: none

Metabolic Conditioning: “Russian Dash Cams

For Time. 3 Rounds
14 Russian Kettlebell Swings (Health: 35lb / Athletic: 53lb*/ Performance: 70lb)
10 goblet squats (same)
250m run or 40 single unders + 4 reps of 20' out and back shuttle run, no line touch

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

Scaling Guide: 4:30 - 8 min

Compare to: June 22, 2016

Coaching Tips: Kettlebell swings come from the hips so be sure to use a great hip pop and keep the abs tight. Think about throwing the kb out away from you (but don't let go).  Try to do these in unbroken sets to keep the intensity up, but if you can't maintain good positioning (because you are breathing too hard for example), break up the sets.

Optional ‘Cash Out’ or Hypertrophy: 10 burpees, 30 cal row, 3 rounds OR 3 sets of 12 single arm shoulder press in a super set with 12 banded hamstring curls

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Saturday 171111 - Veteran's Day

LtAndrewNuttall
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Context: Mental Toughness – Really push yourself on every round due to how short the workout is and because of the forced rests.

Strength: 7 x 1 Front Squat or front box squat 2 of 13 (7 sets of 1 rep at 75-85% of max front squat – 55-65% if you are box squatting, same weight with each set)

Super Set: 7 x 3 strict handstand push up for depth (or progression)

Metabolic Conditioning: “Nutts”

For time
10 handstand push-ups
15 deadlifts (Health: 125lb / Athletic: 175lb* / Performance: 250lb)
25 box jumps (Health: 20" / Athletic: 24"* / Performance: 30")
50 pull-ups* (Health: 50 jumping pull-ups)
100 wall balls (Health: 10lb to 8' / Athletic: 14lb to 9'* / Performance: 20lb to 10")
200 double Unders (Health: 500 SU / Athletic: 100 DU including attempts / Performance: 200 DU*)
400m bumper plate run (Health: 15lb / Athletic: 35lb* / Performance: 45lb)

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

Team Version: 1 person working at a time, share everything, both run together sharing a single bumper

Scaling Guide: 15 - 25 minutes

Compare to: BTWB Hero WOD

Coaching Tips: This workout has some higher reps of higher-difficulty movements. Take your time on everything and move smart and efficiently. 

Optional ‘Cash Out’ or Hypertrophy: 15 sit ups, 10 wall ball, 4 minutes, OR 3 sets of 15 single arm bench press in a superset with 15 banded good mornings

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Friday 171110

Watermarked12(2017-11-01-1023)
Sticking the tongue out worked for MJ, so why not you too, right Al?

Context: Practice – The differences between the clean and the deadlift hip positioning

Strength: 6 x 2 power clean, 12 of 12 (6 sets of 2 reps at 85-95%, same weight with each set)

Super Set: 6 x 4 half kneeing single arm dumbbell press

Metabolic Conditioning: “Dumbbell DT“

For time. 5 rounds
12 dumbbell deadlifts (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)
9 dumbbell hang power cleans (same)
6 dumbbell shoulder to overhead (same)

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

Scaling Guide:  4 – 8 minutes, or about 1:10 per round. Scale Up: 50/35lb DBs

Compare to: June 24, 2016

Coaching Tips: Really pay attention to your low back on the dumbbell deadlifts here!  Tilt the dumbbells down so that the front ‘head’ touches and you don’t have to bend over as far.  The hook grip will really save your grip to keep you moving so use it if you can.  Be smart about resting (just like the barbell DT).  If/when you need to break this up, always rest with one or two reps left on a movement (when it is deadlifts or cleans).  After your rest, finish the last rep and try to get deep into the next set.  The goal is to always do the shoulder to overhead unbroken. Using a push jerk for the shoulder to overhead will pay off in the later rounds (versus push pressing).

Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 30 cal row, 3 rounds OR 3 sets of 12 narrow grip chin ups in a super set with 15 calf raises

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