Daily WOD: 1112

Monday, November 12, 2018

L200 – Conditioning
“Deadbeat”
4 Rounds:
– 21 Deadlifts (155/105)
– 30 Alt. Lunges
– 9 Strict Handstand Push-ups

The weight on the barbell should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. The lunges are performed with no weight other than bodyweight. The big movement to take into consideration today is the strict handstand push-up. Athletes should choose a weight/rep scheme/variation that they could complete in 1 set when fresh and within 2-3 sets during the workout.

L100 – Conditioning
4 Rounds:
– 21 Deadlifts
– 30 Alt. Lunges
– 9 Dumbbell Strict Press

 


Daily WOD: 1111

Sunday, November 11, 2018

All Levels – Strength
E3MOTM for 15 Minutes:
– 5 Power Snatch*
*Add weight each round.

All Levels – Conditioning
“Rough Rider”
AMRAP 10:
Row for Calories

On the 1:00 – 2 Dumbbell Power Snatches
On the 2:00 – 4 Dumbbell Power Snatches
On the 3:00 – 6 Dumbbell Power Snatches
On the 4:00 – 8 Dumbbell Power Snatches
On the 5:00 – 10 Dumbbell Power Snatches
On the 6:00 – 8 Dumbbell Power Snatches
On the 7:00 – 6 Dumbbell Power Snatches
On the 8:00 – 4 Dumbbell Power Snatches
On the 9:00 – 2 Dumbbell Power Snatches

Dumbbell: (50/35)

Athletes will begin today with “strength-con” of power snatches. For conditioning, the scored portion of today’s workout is total calories on the erg. The workout begins with athletes sitting on the erg. On the top of each minute, starting at the 1:00, athletes will complete “X” number of dumbbell power snatches. This should be a weight that athletes can complete 21+ repetitions unbroken when fresh, and unbroken within all the rounds today. These are alternating reps, with the number shown being the total number to be completed.

 


Daily WOD: 1110

Saturday, November 10, 2018

All Levels – Conditioning
“Bandwagon”
Teams of 3:
AMRAP 25:
– 2 Rope Climbs
– 6 Box Jump Overs (30/24)
– 8 Burpees

Complete Full Rounds Before Switching

In this team of 3 workout, athletes will complete full rounds before switching. The next athlete will go following the completion of the 8 burpees. These rounds are meant to be fast and furious, especially on the burpees to finish. The highest skilled movement, the rope climb, should be something that athletes could complete in under 30 seconds. Also looking to choose a height on the box jump overs that is slightly higher than athletes typically use. Score is total team rounds and reps.

 


Daily WOD: 1109

Friday, November 09, 2018

L200 – Strength
Deadlift
– Build to Heavy Set of 6-4-2

L200 – Conditioning
“Optimus Prime”
AMRAP 7:
– Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

L100 – Strength
Deadlift
– Build to Heavy Set of 6-4-2

L100 – Conditioning
AMRAP 7:
– Wallballs (20/14)

On the Minute: 10 Russian Kettlebell Swings

 


The CFSA Rowing Program is Here!

Are you tired of being tired on the rowing machine during workouts? Or do you enjoy rowing and want to get better at it? Well, we have the answer for you.

The CrossFit South Arlington Rowing Program is designed to educate athletes on proper rowing technique and on how to approach any CrossFit workout that includes rowing. Rowing uses approximately 85 percent of the body’s muscles, is highly flexible in its intensity, and is a great tool to build strength, aerobic capacity, and mobility while reducing the impact on the body’s joints. Improving rowing technique can have a dramatic impact on your metcon performance. Whether it’s an AMRAP that includes rounds of 500m rowing  or a 75 calorie buy-in, this program will give you the tools to know exactly how to be faster, more efficient and less tired on the rowing machine.

Every athlete in the Rowing Program will get to:

  • Develop proper rowing technique
  • Maximize rowing power and efficiency to increase power output for better workout performance
  • Learn what “split” to aim for, stroke rating to hold and how to strategize your rowing approach depending on the workout
  • Understand how to use the Program Monitor to optimize performance
  • Benefit from rowing mechanics analysis and real-time coach feedback
  • Improve cardiovascular engine/aerobic capacity
  • Learn basic maintenance for the rower and how to make it last a lifetime
  • Get access to a special Rowing programming track in SugarWOD

The CFSA Rowing Program offers two weekly rowing workouts designed specifically to help you both become a better rower and increase your overall aerobic capacity. Participants in the Rowing Program will meet on Thursdays at 6:00 AM and Sundays at 9:00 AM for 60 minute sessions. Space is limited to 12 athletes and is available to all CFSA members as well as non-members (bring a friend). This 8-week program starts December 2d and runs through January 31st. The end of the program also coincides with the 2019 Erg Sprints–World Rowing Indoor Championships on February 2, 2019 and held in Alexandria, VA.

Don’t wait, sign up now!

Coach Nate

Nate discovered rowing through CrossFit. He has competed at the Erg Sprints–World Rowing Indoor Championships in the 2K row and has coached several athletes who competed at the Erg Sprints.  His athletes have placed 4th and 3rd in the 2K row and 500m sprint. Nate has been certified as a Concept2 Instructor and teaching the skill of rowing since 2014.

Coach Michelle

Michelle rowed for four years at Penn State and competed against some of the best crews in the world at the Head of the Charles and Dad Vail Regattas.  After college she continued to train on the erg and has taught other athletes how to row since 2014.

The Curious Case of Workout Logs – Part II

 

In part I of this two-part post, we looked at what it’s like to train when we have a tough time figuring out a good strategy or scaling options for a workout. At best, you struggle through the workout. At worst, you leave a ton health & fitness on the table over the course of several months. Not a good thing.

 

What can you do about it? Well, you can start by keeping a training log. You finish your workout, you pull up SugarWOD to log your score — right there, take 30 seconds and write some notes. A week, a month, a year from now, you’ll be looking back at old logs and your old self will be guiding you in your training!

 

Check the following benefits of having notes in your log:

 

  • Accuracy: you don’t have a perfect memory. Half the time you think you remember, but you don’t. Write it down, no need to guess, just look back at your log.

 

  • Motivation & Accountability: some days you’re tired, you don’t want to push hard. Your brain is tricking you into taking it easy. But you look at your log and you see that last time, you did this workout in X time. Do you really want to be a minute slower today? Your log shows you your progress. And progress begets more progress.

 

  • Evaluation: what’s getting better? What’s lagging? How do you know? Is it a feeling? Are you basing it on your 1-rep maxes? What if you’re handling heavier weights on a day-to-day basis in the metcon and doing it easily? Is that not getting stronger? Your log will tell you what’s good and what’s bad.

 

  • Injury Prevention: injuries happen. Sometimes, they happen and we’re not exactly sure when and why. Writing detailed notes can help identify the original cause. You might note one day that your back was a little tight after a workout, then it went away. Two days later you note that you couldn’t sleep well because you couldn’t get comfortable. Another day after that, you feel a twinge of pain in your lower back on back squats. Your log holds the whole story and the key to identifying the root cause of your injury.

 

So what should you write in your logs?

 

  1. How you performed the workout

Be specific. Record anything that would allow you to recreate the workout precisely as you did it that day (examples include: weights used, number of bands for pull-ups/dips, the specific range of motion on the GHD sit-up, and the run route used if it varies)

 

  1. How you should approach it next time

How should you tackle this workout next time, what would you do differently, what would you keep the same? What about the individual movements? Would you break up the reps? Would you scale?

 

  1. How you felt

Record how you felt before, during, and after the workout if it was out of the norm (did you shoulder feel tweaky, did you have an extra awesome performance, did you eat lunch too close to the workout, are you 4 months pregnant?)

 

  1. What equipment you used

What was the environment? Did you workout with knee sleeves, Oly shoes, or use a different jump rope? Was it abnormally hot or cold or was the parking lot covered in snow for the 400m runs? Record this information too.

 

Now you know how to keep a training log. Now you know how to get more out of your training. And all it takes is 30 seconds after every workout. It’s practically a free performance boost!

 

This is worth it, this will help you and you know it. So finish reading this sentence, close this page and open SugarWOD on your phone. Look at your old logs and shake your head at how much better your notes can be and how little you’ve helped yourself in training.

 

Next workout, you’re going to do this right, you’ll ask coach for help if you need it, and you will start a new awesome habit.

 

Yes, you rock. And your future you? Pure beast mode.

Daily WOD: 1108

Thursday, November 08, 2018

L200 – Conditioning
“Knuckle Sandwich”
For Time:
– 800 Meter Run
– 30 Power Cleans (185/135)
– 800 Meter Run

Simple but effective running and weightlifting workout today. Athletes will run total of 1 mile and choose a weight on the barbell that they could complete 5-7 repetitions unbroken when fresh. Within the workout, these are meant to be challenging singles, but still a load that athletes can move well with.

L100 – Conditioning
For Time:
– 800 Meter Run
– 30 Power Cleans
– 800 Meter Run

 


Daily WOD: 1107

Wednesday, November 07, 2018

L200 – Strength
Overhead Squat:
– Build to Heavy Set of 3

L200 – Conditioning
“Ground Breaking”
For Time:
– 50/35 Calorie Row
– 35 Lateral Barbell Burpees
– 50 Overhead Squats (95/65)

The overhead squat is the focus of this two part workout. We’ll start out building to a heavy set of 3 before the conditioning piece. Within the workout, the weight on the barbell should be something that athletes are capable of completing 21+ unbroken overhead squats when fresh. It is better to err on the lighter side, as we don’t want to be limited by strength, rather conditioning.

L100 – Strength
Overhead Squat: 5 x 3

L100 – Conditioning
For Time:
– 50/35 Calorie Row
– 35 Lateral Barbell Burpees
– 50 Overhead Squats

 


Daily WOD: 1106

Tuesday, November 06, 2018

L200 – Conditioning
“Bar Keeper”
AMRAP 5
Buy-in: 400m Run
Followed by…
– 21 C2B Pull Ups
– 21/15 Calorie Row

Rest 5 minutes.

AMRAP 5
Buy-in: 400m Run
Followed by…
– 15 T2B
– 15/10 Calorie Row

Rest 5 minutes.

AMRAP 5
Buy-in: 400m Run
Followed by…
– 9 Pull Ups
– 9/6 Calorie Row

Three short AMRAPs today, all beginning with a 400 meter run buy-in. This only happens once, with the scored portion of each 5-minute window being the rounds and reps on the gymnastic movement and erg. Looking for the buy-in to take no longer than right around two minutes, giving athletes the majority of the time to work through the scored portion. We can bring down the run distance to allow for plenty of time to work inside.

L100 – Conditioning
AMRAP 5
Buy-in: 200m Run
Followed by…
– 21 Pull Ups
– 21/15 Calorie Row

Rest 5 minutes.

AMRAP 5
Buy-in: 200m Run
Followed by…
– 15 Pull Ups
– 15/10 Calorie Row

Rest 5 minutes.

AMRAP 5
Buy-in: 200m Run
Followed by…
– 9 Pull Ups
– 9/6 Calorie Row

 


The Curious Case of Workout Logs

 

So you walk in to the gym and coach starts going over the workout on the whiteboard. First on the whiteboard is a lift that you’re supposed to hit for a heavy triple. You’re thinking “What is a heavy triple for me?” but you don’t have the answer to that.

 

Coach then adds that it’s about 75-85% of your 1RM. Maybe that helps, maybe it doesn’t. Maybe you can’t remember in the moment what your recent 1RM is for this lift. No worries, you decide to work up in weight until it feels heavy without sacrificing form. You start with a few light sets and around working set #4 it starts to feel a little challenging. You add 20lbs for set #5 and it actually feels heavy … but time is up.

 

Great, you worked up to a heavy triple! But did you get the most out of this session? Had you known your 1RM, or your 3RM, could you not have planned your sets better? You could have hit that first heavy-ish weight on working set #3 instead of set #4, then took smaller jumps from there. You would have had more time under tension, which is what we need to build strength. But instead, it was a bunch of warm-up weights followed by 3 heavy reps. No biggie, you’ll get them on the metcon.

 

The metcon that follows consists of 3 rounds of 20 Power Cleans at 95/65 lbs and 25 Wallballs at 20/14lbs. Coach advises that you should pick a weight with which you could complete all 20 Power Cleans unbroken when fresh. “Great … what on earth is that weight for me?” you ask yourself. You think 95lbs is heavy, but you did 65lbs the other day and that felt light. So you go with 85lbs today because Jordan is going 85lbs and they’re not stronger than you, dammit. There’s no way you’d let Jordan beat you on this workout anyways, it has Wallballs and they are your jam.

 

So you do the workout. First round, you do the cleans in 10’s. Your legs feel fresh so you push to get all the Wallballs unbroken. That was awesome! You’d never done that many unbroken before! On the second round, the Power Cleans go to sets of 5 and the Wallballs go 16, 5, then 4 reps. That definitely did not feel as easy as the first round. On your final round, you can hardly breathe, you do the Cleans in doubles and singles. It takes you four sets to finish the Wallballs and … Jordan beats you by 4 mins easy.

 

The workout feels awful. It started feeling awful 3 reps into the third round of Power Cleans. It was only really easy on the first round. What happened? You know what happened: you improvised. Your weight selection was based on a WAG (wild a** guess) and your wallball rep scheme was decided after the workout had started. So yeah, Jordan beat you.

 

But it’s not about Jordan, is it? It’s about your prep for this workout. If you’d gone with a more appropriate weight (let’s say 75 lbs or 80 lbs) and did sets of 5’s from the start, maybe you would’ve lasted a little longer before hitting your threshold; If you’d gone with 15 and 10 reps from the get go on the Wallballs, then maybe you would’ve had gas left in the tank on round 3. But instead, you were left thinking “that was harder than it looked”.

 

Extend this situation out to many workouts over the course of many weeks. How much more could you be getting out of your training? How much faster could you be running that mile now? How much weight could you perform 10 Front Squats unbroken with? How much more could you have moved the needle on your health markers and body composition? Every little bit matters. Every little bit compounds over time.

 

I hear you asking, “Well, hindsight is 20/20, how would I have known that before the workout?” and the answer is easy: log your workouts with notes. Yes, who has time to sit down and type up a wall of text after each workout … except it makes a huge difference. In part 2 of this post, we’ll explore why notes are important and what we should write in them.