Home of CrossFit Sanctify!

Saturday 170722

Continuing with the outdoor pics, here's Josh and Chad cranking out pull-ups on the patio.

Context: Practice

Metabolic Conditioning: “Dog is my Copilot”

For time, 3 rounds
15 partner deadlifts DEMO (Health: 85lb / Athletic: 125lb / Performance: 185lb)
30 partner wall ball DEMO -each 'shot' to the target is one rep- (Health:10lb/8ft, Athletic: 14lb/9ft, Performance: 20lb/10ft)
30 American kettlebell swings -one partner at a time- (Health: 26lb / Athletic: 35lb / Performance: 53lb)
30 burpees over partner
800m run together

INDY VERSION: 7 deadlifts, 15 wall ball, 15 kb swings, 15 burpees, 800m run

Scaling Guide: 24 - 32 minutes, about 9 min per round. Scale Up: 155/225 bar. Partner planks while burpees are being done over them

Compare to: NEW WORKOUT!

Coaching Tips: The deadlifts are two people on the bar at the same time OR one person at a time. If choosing the 'tandem' lift, make sure people practice ahead of time and that they are very coordinated (this should be reserved for more advanced people). In this case, it is best to always lower the bar to the floor so that one partner doesn't let go while the other partner is stuck holding the weight (and getting yanked to the ground, putting strain on their back). The partner wall balls are where the partner must throw the ball up to the target and then the partner standing right next to them catches and does the next rep. 30 reps means that each partner is doing 15. If one partner wants to do extra reps by themself, that is fine. You can also scale it so that one partner goes to a higher target, and the other partner goes to a lower target. The burpees over the partner can be done with the person laying on the floor, or in an elbow plank (scaled up). If one person gets back to the barbell after the run before their partner, they can do some deadlift reps if they wish!

Optional ‘Cash Out’: none


Friday 170721

Jake in his signature sweat pants and "blue steel" look. Well done sir.

Context: Competition   

Strength: 6 x 2 Front BOX squat - 5 of 15 (6 sets of 2 reps, same weight across, approximately 60 - 70% of front squat). Video Here.

Super Set: 6 x 4 weighted strict pull up -or progression- (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Carjacked“

For time.
12 shoulder presses (Health: 35lb, Athletic: 55lb, Performance: 95lb)
400m run
12 push presses (same)
250m run
12 push jerks [or shoulder to overhead anyhow] (same weight)
100m run

Scaling Guide: 4 – 7 minutes. Scale Up: barbell weight 75/115lb

Compare to: September 27, 2016

Coaching Tips: The load should be such that you can't do the first round unbroken (maybe 2-3 sets). Make sure those shoulder/strict presses are legit and there is no hip/leg involvement. Keep the core tight! Go hard on the sprints, they are not supposed to be 'jogs'. The push presses and jerks may be broken up due to fatigue/intensity, but not due to strength.

Optional ‘Cash Out’: 30s plank, 25 cal row, 5 min.


Thursday 170720

Joel and Ethan, thrusters in the sun.

Context: Mental Toughness

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

Metabolic Conditioning: “The Chief”

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

For max rounds
Max rounds in 3 minutes of:
3 Power Cleans (Health: 55lb / Athletic: 95lb / Performance: 135lb)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles (five, 3 minute AMRAPs)

For each cycle start where you left off. Log total rounds

Scaling Guide:  16-28 rounds, about 4-5 rounds per 3 minute ‘cycle’.

Compare to: The Chief (CrossFit Classic)

Coaching Tips: Try to do these in unbroken sets if possible.  If the cleans get challenging, drop to singles.  Push the pace on the transitions because of the 1 min rests.  Don't let yourself get sloppy on the push-ups and the squats. Make sure you hit full range of motion for every rep!  Primarily, no sagging push-ups where your thighs leave the ground before your chest and no squats above depth or without fully open hips at the top.

Optional ‘Cash Out’:  none


Wednesday 170719

Dumbbell strict presses, no trouble for Melissa!

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working on snatch balance and snatch balance progressions.

Strength: 2-2-2-2-2-2-2 Squat Snatch or Muscle/power snatch to overhead squat (7 sets of 2 reps, increase weight with each set)

Metabolic Conditioning: “Ready or Not”  

In 7 minutes.
500m Row then max rounds:
8 dumbbell ground to overhead - two DBs - (Health: 15lb / Athletic: 30lb / Performance: 45lb)
Ring dips (Health: 6 ring push-ups / Athletic: 4 / Performance: 6)
Scaling Guide: 3 - 6 rounds, about 1:20 per round after the row. Scale Up: 4/2 ring muscle ups instead of ring dips.

Compare to: June 16, 2016  

Coaching Tips: The row can crush you if you don't pace it correctly.  Plan on being able to get off the rower and go right into the dumbbell ground to overhead. The two-handed snatch style and the clean and jerk style are both acceptable. Use your hips as much as possible to get the dumbbells overhead to save your shoulders for the dips.  Make sure you keep the elbows back and thumbs forward on the dips.  Stay away from that internal rotation!  Break up the dips more if needed.

Optional ‘Cash Out’: 5 pull ups, 12 lunge steps, 100m run, 5 minutes


Tuesday 170718

Joette and her husband Dave are a testament to the benefits of continuing to exercise and stay (or get) strong into one's golden years. You both are a pleasure to have at Sanctify!

Context: Competition   

Skill Practice Warm Up: Spend 10 minutes or more working on a pause squat clean (pause 3s at the knee) x 2 reps at 80-90% effort. If you want more volume, perform 3 reps on the minute for 7 minutes at approximately 50-60%.

Metabolic Conditioning: “Evasion“

Cover as much distance as possible in 20 minutes
Row, run, airbike split as desired.

You must perform at least 800m of running, 1000m of rowing, and not more than 3200m of airbiking for the workout to be considered “as prescribed.”

Scaling Guide: 4000-6000 meters

Compare to: March 10, 2017

Coaching Tips: Plan on rotating between movements multiple times.  Many people find it beneficial to start with larger ‘sets’, then to decrease the distances as the rounds progress.  Starting with 1000m of rowing, then 800m of running, then doing 800m of rowing and 600m of running, etc. As the time comes to an end, don’t run out too far from the clock (to make the distance traveled easier to calculate).

Optional ‘Cash Out’: 8 toes to bar, 40 double unders, 4 rounds


Monday 170717

Working out at Sanctify was pretty far outside of Arun's comfort zone when he started, but he had kept at it diligently and is making noticeable improvements nearly every day. Keep at it man!

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working on weighted pistols or pistol progressions. Perform sets of 5 per leg.

Strength: 7 x 1 Front BOX squat - 4 of 15 (7 sets of 1 rep, same weight across, approximately 60 - 70% of front squat). Video Here.

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

Metabolic Conditioning: “Papa’s Got a Brand New Bag”

8 minute AMRAP (as many rounds as possible)
Chest-to-Bar Pull-up (Health: 8 ring row / Athletic: 8 / Performance: 12)
12 Front squat (Health: 55lb / Athletic: 85lb / Performance: 135lb)
40' bear crawl

Scaling Guide: 3 - 6 rounds, about 1:45 per round. Scale up: 15 c2b, 20' HS walk instead of bear crawl.

Compare to: February 9, 2017

Coaching Tips: For the chest to bars, be sure to focus on the legs and the hips to get you up. The better the kip, the easier the pull up. Be ready to drop to small sets if needed to save the hands and grip for later rounds. Aim to complete the front squats without putting the bar down. If you need to rest, try to rest at the top with the bar racked. Don't move slow on the bear crawls. Move quickly and drop to a knee if you need to rest. The longer you are in the 'up' position, the more work you are doing!

Optional ‘Cash Out’: 10 push-ups, 15 Russian Kb swings, 4 minutes


Saturday 170715

Nichole looking STRONG during a recent workout.

Context: Competition   

Metabolic Conditioning: “3rd Wheel"

30 minute AMRAP (as many rounds as possible)
Teams of 3

400m dumbbell run -one dumbbell shared, everyone runs together- (Health: 15lb / Athletic: 30lb / Performance: 45lb)
10 round trip sled pushes (20' out 20' back) (Health: +0lb, Athletic: +50lb, Performance: +90lb)
60 med ball good mornings (14/20lbs) or hip extensions
10 muscle ups OR 20 jumping chest-to-bar pull-ups and 20 ring-dips
50 dumbbell thrusters (Health: 15lb / Athletic: 30lb / Performance: 45lb)
10 strict handstand push-ups (Health: 10 strict DB presses / Athletic: 1 abmat / Performance: 10 head to floor)
40 power snatches (Health: 35lb hang muscle snatch / Athletic: 65lb / Performance: 95lb)

Scaling Guide: 2 - 3 rounds, about 12 minutes per round.

Compare to: NEW WORKOUT!

Coaching Tips: Plan on doing everything in small, fast sets. Don't be a 'hero' and do extra reps, go faster instead! Avoid grinding out slow reps, even if it means that each person is only doing 1 rep at a time. There is no minimum work requirement, so if someone on your team can't perform a movement, let them get a bit extra rest, and do extra reps on the movement before/after. Have your teammates go set up at the next station as the previous station's reps are being completed to avoid down time. The goal is to have 'work' being done the entire time!

INDY VERSION: 250m DB run, 3 sled pushes, 20 MB good mornings, 1 minute rest, 3 muscle ups (or 6/6), 12 thrusters, 4 HSPU, 12 power snatches

Optional ‘Cash Out’: none


Friday 170714

Kari chipping away at some power cleans mid-metcon.

Context: Practice


A. 3-2-2-2-1-1-1-1 split jerk or push jerk (increase weight with each set to max)
B. Spend 8 minutes working up to your max weighted pistol x 3 (or progression)

Metabolic Conditioning: “Beat to Quarters”

In 9 minutes
Row (Health:800m / Athletic: 1000m / Performance: 1200m)
then max rounds with the remaining time:
10 push press (Health:55lb / Athletic: 85lb / Performance:135lb)
40' single arm overhead dumbbell lunge (Health:15lb / Athletic: 30lb / Performance: 45lb)
15 sit-ups
Scaling Guide: 2 - 4 rounds. About 4.5 minutes for the row, and then 1:30 per round after. Scale Up: 95/155 push press, 35/50lb DB (or KB) walking lunge, 15 GHD sit ups

Compare to: NEW WORKOUT!

Coaching Tips: Pay attention to the different row distances, and do choose a distance that will take you longer than 4.5 minutes. Push the pace on the row, but you should be able to get right off and go into the push presses.  These are push presses and not jerks, so the hips/knees only get to bend once per rep. Switch arms as desired for the SA OH lunges. Sit ups can be regular or butterfly.

Optional ‘Cash Out’: 10 goblet squats, 10 Russian Kb swings, 5 burpees, 4 rounds.


Thursday 170713

Mary getting ready to drive that bar overhead.

Context: Practice

Skill Practice Warm Up: Perform 3 sets of 5 'ring outs' (think 'ab wheel' on the rings). Adjust the ring strap angle so you can do a 3 second hold at full extension each rep.

Metabolic Conditioning: “Gadzooks“

For time. Health: 4 rounds, Athletic/Performance: 5 rounds
12 front squat (Health: 55lb / Athletic: 85lb / Performance: 135lb)
12 push-up (hands off deck)
24 wall ball (Health: 10lb/8ft, Athletic: 14lb/9ft, Performance: 20lb/10ft)
250m run

Scaling Guide: 17 - 24 minutes, about 4 min per round. Scale Up: 105/155lb bar, 12 ring dips (instead of push ups)

Compare to: NEW WORKOUT!

Coaching Tips: Squat cleans count as front squat reps, so do them if you can. Try to finish the first 2-3 rounds of squats unbroken. Keep the push-ups legit if you are shooting for 'Performance', and don't let your thighs be the last thing that leaves the ground. Changing hand positions slightly on each push up can help with fatigue in some cases. Be conservative on the wall ball sets so you have more 'juice' to run hard.

Optional ‘Cash Out’: none


Wednesday 170712

Amber teaching the push press to some of our kiddos. They've got a few weeks left during this summer program and it's been going awesome!

Context: Competition   

Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift.  For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute for 7 minutes.

Metabolic Conditioning: “Without Me

For time. 5 rounds
5 rounds for time of:
15 Deadlifts, (Health: 85lb / Athletic: 125lb / Performance: 185lb)
15 Toes-To-Bar

Scaling Guide: 8 - 16 minutes, about 2:30 per round. Scale up: 155/225lb bar and 7 bar muscle ups.

Compare to: BTWB “CrossFit Classic”

Coaching Tips: Make sure you have a good plan for breaking up the deadlifts and the toes to bar from the beginning. This will be more of a challenge for the grip rather than the heart/lungs. Use a mixed grip on both the deadlifts and the toes to bar if you can. Smaller sets on both will be rewarded. Keep the bar close to the shins on the deadlifts, and be sure to point the toes on the toes to bar!

Optional ‘Cash Out’: none