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Thursday 170921

Watermarked12(2017-09-15-1431)
A-Earley, not messing around with some heavy deadlifts. Rumor has it the 5AM class really likes having her join them from time-to-time:)

Context: Competition   

Strength: 7 x 1 Snatch - 11 of 14 (7 sets of 1 rep, same weight across, approximately 80 - 90%)

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: “Salt Marshes”

6 minute AMReps (As many reps as possible), Scale up: 7 min
1, 2, 3, etc. dumbbell shoulder press (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
40ft dumbbell overhead carry (20' out, 20' back)
40ft broad jump between each shoulder set (20' out, 20' back)

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

Scaling Guide: 25-55 reps (dumbbell carry counts as 1 rep, broad jump counts as 1 rep), Finishing the 5s to about the 8s.

Compare to: March 17, 2017

Coaching Tips: These shoulder presses are STRICT so there is no hip or knee bending allowed.  Keep the abs tight and do not hyper extend the lumbar either.  Be smart about the dumbbell presses and rest so that you can do the last press and go right into the dumbbell overhead carry. Make sure you use your arms on the broad jumps to get a bit of extra distance!

Optional ‘Cash Out’ or Hypertrophy:  4 min max cal row or airdyne OR 3 sets of 10 single arm db bent over rows super set with 12 weighted step ups per leg

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Wednesday 170920

Watermarked7(2017-09-15-1431)_copy
It's always great seeing you in the morning, Mary! Keep it up!

Context: Practice

Skill Practice Warm Up: Spend 10 minutes working on rope climbs and rope climb progressions

Metabolic Conditioning: “Wake Up Little Suzie

15 minute AMRAP (as many reps as possible)
250m run with medicine ball (Health: 10lb / Athletic*: 14lb / Performance: 20lb) or 20' out and back 'shuttle' run (no line touch) x 10 with ball
6 dumbbell weighted pull-ups, kipping allowed (Health: ring row / Athletic*: 10lb / Performance: 30lb)
12 push-ups
24 butterfly sit-ups

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

Scaling Guide: 4-7 rounds, about 3 min per round, Scale Up: 45lb/20lb weighted pull-ups and GHD sit-ups

Compare to: April 13, 2017

Coaching Tips: Push the pace with the medball runs.  You will have some time to catch your breath on the weighted pull ups (especially in the later rounds). Keep the push-ups strict and make sure your entire body is leaving the ground at the same time (not your thighs).  If you can’t do push-ups from the toes yet, do ring push-ups at an angle that allows you to do them correctly. Use an AbMat for the sit-ups if you have them!

Optional ‘Cash Out’ or Hypertrophy: None

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Tuesday 170919

Watermarked1(2017-09-15-1430)_copy
Great having you back with us Taylor (even if only for a little while)! The gym is a better place with you in it:)

Context: Practice

Skill Practice Warm Up: Perform 3 sets of L-sit 10-30s long each, use paralettes or rings.

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

Super Set: 3-3-3-3-3 weighted pistol or pistol progression

Metabolic Conditioning: “You Be Illin’

5 Rounds for time.
12 Wall Ball (Health: 10lb/8ft, Athletic: 14lb/9ft*, Performance: 20lb/10ft)
12 Toes to bar

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

Scaling Guide: 4.5 – 9 minutes, about 1:30 per round. Scale Up: 30/20lb ball and 1 bar muscle up for every 3 toes to bar.

Compare to: CrossFit.com Classic!– BTWB Results here (last done 3/20/17)

Coaching Tips: Aim to finish every round of wall ball unbroken for as long as you can. Split the toes to bar up a bit more, even in the early rounds. If you are feeling good on the later rounds, shoot for bigger sets on the toes to bar, but don’t do it if you risk ripping your hands.

Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 250m run, 3 rounds OR 4 sets of 10 single arm db bench press super set with 10 glute ham raises

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Monday 170918

Watermarked5(2017-09-15-1431)
Todd W. has completed his second week in our group workouts and he's off to a great start! We're glad to have you man!

Context: Competition   

Strength: 5 x 3 Snatch - 10 of 14 (5 sets of 3 reps, same weight across, approximately 75 - 85%)

Super Set: 5 x 5 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: “Happy Trails

For Time. 4 Rounds
8 Dumbbell Hang Power Clean (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)
12 Box Jumps (Health: 12in, Athletic*: 20in, Performance: 24in)
Then 800m Run (After the 4th round)

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

Scaling Guide: 5 - 10 min

Compare to: August 3, 2016

Coaching Tips: Make sure your ankles are warmed up and mobilized for this one. Grit through the 4 rounds as fast as possible then pace the first half of the run. Speed up once you know how you feel during the run. Don’t forget to sprint the last part of the run!

Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 20 cal row, 4 rounds OR 3 sets of 8-12 neutral grip chin ups (on rings) super set with 8-12 single leg deadlifts

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Saturday 170916

Watermarked14(2017-09-07-1034)
Likeman, Curt, Cieslak, and Pumper getting their wall balls done.

Context: Practice

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: “This is my bumper, there are many like it“ 

20 minute AMRAP (as many rounds as possible) PARTNER workout.
400m bumper plate farmer carry (Health: 25lb dumbbells / Athletic*: 25lb / Performance: 45lb) both partners run together (OR 20' out and back shuttle with plates x 15 times)
25 bumper plate burpees (same weight, Health: 15lb plate)
25 bumper plate squats (hug plate to chest) (same)
25 supine ring rows

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

Indy Version: 250m farmer carry, 12 bumper plate burpees, 12 bumper plate squats, 12 ring rows, 1 minute rest, AMRAP 20 min

Scaling Guide
: 2 – 4 rounds, about 6 minutes per round.


Compare to: March 25, 2017

Coaching Tips: Don’t worry about splitting the work evenly. If one person is faster on one movement than the other have them do more reps. This will increase your overall speed for the whole workout is faster ensuring both of you get an equally hard workout. Trade often on the farmer carries, it will pay off big time on the later rounds. The same thing goes for the burpees. Go a little bigger on the squats and the ring rows. Remember to shift the reps to the partner who is going to do better at it!

Optional ‘Cash Out’ or Hypertrophy: none

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Friday 170915

Watermarked11(2017-09-07-1034)
0730 group doing work!

Context: Competition   

Skill Practice Warm Up: Spend 8 minutes working on handstand progressions, strict handstand push-ups, or handstand walking.

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

Super Set: none

Metabolic Conditioning: “Drag Racer”

For time - 3 rounds
10 Deadlifts (Health: 85lb, Athletic*: 185lb, Performance: 275lb)
50 Double Unders* (Health: 4 singles and 1 DU attempt, 10 rounds)

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

Scaling Guide: 3:30 – 7:00, about 1:45 per round. Scale Up: 4 rounds (log only the first 3 rounds if you are logging on BTWB)

Compare to: March 6, 2017 BTWB benchmark

Coaching Tips: The deadlift weight should be approximately 65-75% of your max. Some a set of 10 unbroken should be possible, but consider breaking this one up from the beginning so you can do larger sets (or faster singles) in the later rounds. Make sure you take time to ‘get organized’ before each set. You do not want to have a soft midline because you are breathing too hard to get tight!

Optional ‘Cash Out’ or Hypertrophy: 12 burpees, 200m run, 3 rounds OR 3 sets of 8-12 ring dips super set with 10-14 loaded 'Jones Squats'

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Thursday 170914

Watermarked20(2017-09-07-1034)
You know Charlie, if you rowed a little harder you might not be so chilly;)

Context: Practice

Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press for 2 reps (80-90%). Or perform 4 ring dips (assisted or weighted) each minute on the minute for 6 minutes.

Metabolic Conditioning: “Beach Body“

For time
15 bench press or floor press (Health: 55lbs /Athletic*: 85lbs / Performance:155lbs)
Then 5 rounds
12 dumbbell hang power snatches – one hand - (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
12 ring push-ups
12 toes-to-bar
20 wallball (Health:10lb/8ft, Athletic: 14/9*, Performance: 20/10)
*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 17 - 25 minutes, about 90s for the bench press, and then 3.5 min per round for the other parts. Scale Up: 115/185 bench press, 35/53lb KB or 35/50lb DB

Compare to: NEW WORKOUT!

Coaching Tips: Plan on using a load for the bench/floor press that you will want to break up into 2-3 sets. Use a spotter! Use a hook grip for the db hang power snatches and remember to really 'pop' the hip. Avoid 'pressing' these out overhead to save the shoulders. For Performance, the rings need to be a couple inches off the ground/even with the box. Break up the wall balls early on to maintain a steady pace throughout. Make sure you use your fingers and wrist to flip the ball up!

Optional ‘Cash Out’ or Hypertrophy: none

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Wednesday 170913

Watermarked10(2017-09-07-1034)
Lots of snatching has been going on at the gym lately!

Context: Practice

Strength: 6 x 2 Snatch - 9 of 14 (6 sets of 2 reps, same weight across, approximately 75 - 85%

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

Metabolic Conditioning: “Blue Stingray Racer”

For time. 4 rounds
5 ‘Heavy’ Overhead Squats (Health: 65lbs Front Squats, Athletic*: 85lbs, Performance: 135lbs)
8 Lateral Burpees over the Bar
100m Sprint
30 Second Rest

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

Scaling Guide: 5 – 9 MINUTES

Compare to: NEW WORKOUT

Coaching Tips: Many people will struggle with OHS depth on this one. If you cannot go to full depth safely, scale down to 1 power snatch then one power clean and 5 front squats. Stay low on the burpees over the bar. No clap or hip extension is required. Don't get lazy on the sprints. Run hard into the finish each time.

Optional ‘Cash Out’ or Hypertrophy:  10 box jumps, 10 kb swings, 4 minutes OR 3 sets of 8-12 neutral grip chin ups (on rings) super set with 8-12 single leg deadlifts

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Tuesday 170912

Watermarked3(2017-09-07-1034)
Matt G. looking strong overhead.

Context: Practice

Skill Practice Warm Up: 40 seconds on, 20 seconds off, for 4 rounds, practicing double unders.

Metabolic Conditioning: “Dancing Queen

For time. 5 rounds
8 push press (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
Chest-to-bar Pull-ups (Health: 8 ring rows, Athletic: 8*, Performance: 12)
8* broad jumps 4 feet each jump (Health: 4)
400m run

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

Scaling Guide: 16 - 22 minutes, about 4.5 min per round

Compare to: NEW WORKOUT

Coaching Tips: Make sure you select a load that allows a push press (and not a jerk). The bar must go overhead in one continuous motion. Be smart about the pull ups and do not damage your hands or your shoulders (break them up pretty often). If you cannot do a full 4' broad jump, scale down to use as many jumps as needed to make it 4'. Pace the runs so you can come right in and start a set of push presses with minimal rest.

Optional ‘Cash Out’ or Hypertrophy: none

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Monday 170911

Watermarked(2017-09-05-0704)_copy
Darla H., who was referred by Mr. Energy himself, Curt Frey, just graduated from Fundamentals and started group workouts last week. She's off to a great start and we're so glad to have her! Thanks Curt and keep up the good work Darla!

Context: Competition   

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

Strength: 7 x 1 Snatch - 8 of 14 (7 sets of 1 rep, same weight across, approximately 75 - 85%

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:

“Randy” (Hero WOD)

**In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.**

For time
75 Power Snatches (Health: 35lb hang muscle snatches / Athletic: 55lb* / Performance: 75lb)

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

Scaling Guide: 3 – 8 minutes. 

Compare to: RANDY

Coaching Tips: Pace this one out so that you do a steady number each minute (not 1/2 in the first 2 minutes, then 1/2 in the next 6).  Use small sets and watch the clock to stay on pace.

Scale up: "Ryan"

** Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.**

For time - 5 rounds (a partner version is another great option)
7 muscle ups
21 burpees with a 12" reach touch

Scaling Guide: 12-22 minutes

Compare to: RYAN

Coaching Tips: Try to do the muscle ups in fast sets, then pace the burpees so that you can hit the muscle ups hard.  Once you finish the last set of Muscle ups, make sure you go for broke on the last round of burpees!

Optional ‘Cash Out’ or Hypertrophy: 4 min max cal row or airdyne OR 3 sets of 10 single arm db bent over rows superset with 12 weighted step ups per leg

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