CrossFit WOD, February 28, 2019

Diesel Engine

Inspiration
"Confidence is about believing in your ability today and believing in your potential tomorrow."
-Kate Woods

Warm-up
Warm-up
I. Game Day

II. 3 Rounds
4 Back Squats (from floor)
6 10m Sprints
8 Deep Squat Reaches (4 each side, slow and controlled)

Metcon
Metcon (Time)
10 rounds for time of:
10 back squats
100-m sprint (10x10m)
Rest 30 seconds.
Men: 75 lb.
Women: 55 lb.

Scaling: each round of this workout is a sprint. Reduce the load on the squat so you can complete each set unbroken and still run hard. Score total time to completion.
Metcon (Time)
10 rounds for time of:
10 back squats
100-m sprint (10x10m)
Rest 30 seconds.
Men: 95 lb.
Women: 65 lb.

Scaling: each round of this workout is a sprint. Reduce the load on the squat so you can complete each set unbroken and still run hard. Score total time to completion.

News
***UPCOMING EVENTS***
-Tonight is 19.2 #thursdaythrowdown!!! What will 19.2 be?

-March 3rd 7pm Columbus Blue Jackets game (still a few tickets available. see Jimmy or Brandon)

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

CrossFit WOD, February 27, 2019

Smoke Dog

Inspiration
"Every time you do something a certain way, you increase the probability of doing it that way again. Practice makes permanent. Do what you do on purpose, with purpose."
-Justin Su’a

Warm-up
Warm-up
I. 5 minutes of Cardio

II. BC:
practice Push Press and Jumping Pull-ups

FIT/PER: 3 Rounds
5 Strict Pull-ups (build to heaviest weight in metcon)
7 Push Press (progress weight)
9 Sit-ups (can be GHD)

Metcon
Metcon (4 Rounds for reps)
4 3-minute rounds of:
10 push presses
10 jumping pull-ups or ring rings
AMRAP sit-ups
Rest 2 minutes between rounds.

Scaling: this push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume. Score total push press and jumping pull-ups and sit-ups per round.
Metcon (5 Rounds for reps)
5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups
Rest 2 minutes between rounds.
Men: 95-lb. press; strict pull-ups
Women: 65-lb. press; strict pull-ups

Scaling: this push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume. Score total push press and strict pull-ups per round.
Metcon (5 Rounds for reps)
5 3-minute rounds of:
20 push presses
Max-rep weighted strict pull-ups
Rest 2 minutes between rounds.
Each round, decrease weight on the pull-up.
Men: 135-lb. press; 25-20-15-10lbs-BW weighted strict pull-ups
Women: 95-lb. press; weighted pull-ups 15-10-5-2.5lb-BW

Scaling: this push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume. Score total push press and strict pull-ups per round.

Optional Accessory Work
spend 10-15 minutes stretching, rolling, or LAXing.

News
***UPCOMING EVENTS***
-19.2 #thursdaythrowdown this Thursday at 8pm!!! What will 19.2 be?

-March 3rd 7pm Columbus Blue Jackets game (still a few tickets available. see Jimmy or Brandon)

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

CrossFit WOD, February 26, 2019

Deficit Deadlift

Inspiration
OMEGA-6 VEGETABLE OILS AS A DRIVER OF CORONARY HEART DISEASE: THE OXIDIZED LINOLEIC ACID HYPOTHESIS
https://www.crossfit.com/essentials/omega-6-vegetable-oils-as-a-driver-of-coronary-heart-disease-the-oxidized-linoleic-acid-hypothesis

Warm-up
Warm-up
I. Dynamic

II. 3 Rounds
5/5 Single Leg Deadlifts
5 Seated Box Jumps
30 second Plank

III. begin practicing Deficit DL. start with 5 reps at light weight and a small deficit (10lb plates). add weight and increase the deficit but ensure your technique isnt compromised.

Weightlifting
Deficit Deadlift (5-5-5-5-5)
*stand on extra plates (most likely 25lbs) to increase range of motion beyond that allowed by your normal deadlift setup.

Scaling: this is a heavy day with a twist on the standard deadlift. Work with the same weight across all 5 sets. The goal is not the load but maintaining technique off the floor, specifically your back angle as the weight comes off the ground. Experiment to find a deficit that increases range of motion but allows you to lift heavy with excellent mechanics. Beginners should ignore the deficit and refine deadlift mechanics from the floor.

Beginner Option
Deadlift 5-5-5-5-5 reps

Optional Accessory Work
Open Prep:
Handstand Push-ups
Level 1: 7×3 box HSPU
Level 2: 7×3 strict
Level 3: 7×3 strict deficit
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you fail a set increase your rest and try to finish out. *add 1 rep if you have completed all 7 sets unbroken previously.

News
***UPCOMING EVENTS***
-19.2 #thursdaythrowdown this Thursday at 8pm!!! What will 19.2 be?

-March 3rd 7pm Columbus Blue Jackets game (still a few tickets available. see Jimmy or Brandon)

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

CrossFit WOD, February 23, 2019

Balanced

Warm-up
General Warmup
1 length
-punt kicks
-foot grabs
-high knees
-butt kicks
-carioca (and back)
– duck walk
-inchworms
-spiderman

Skill: Practice movements in WOD

Metcon
Metcon (Weight)
In teams of 3 find a max 50ft Sled Drag in 25 minutes
*after every attempt team performs:
21 Burpee Box Overs 24/20

all sleds start with 90lbs and can increase no more than 25lbs per round. if a teammate cannot perform the weight a teammate can assist. score teams total weight.

CrossFit WOD, February 22, 2019

Tri Quad

Inspiration
"Soft Drink Consumption During and Following Exercise in the Heat Elevates Biomarkers of Acute Kidney Injury,"
https://www.crossfit.com/battles/sugar-industry-funds-cdc-investigation-into-sugar-industry-deaths

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
7 minutes of Handstand Pushup practice

III. Skill/Strength
7 minutes to build to a challenging 3 rep Touch and Go Clean (FIT power PER full)

Metcon
Metcon (Time)
For time:
5 negative handstand push-ups
5 squat cleans, 135 / 95 lb.
10 box handstand pushups
10 squat cleans, 115 lb. /75 lb.
20 dips
20 squat cleans, 95 / 65 lb.
40 hand release pushups
40 squat cleans, 75 / 55 lb.

Scaling: this WOD blends heavy, low-rep weightlifting with light, high-rep weightlifting, along with difficult gymnastics exercises. The early rounds should be slow and difficult while the exercises in later rounds should become more manageable, allowing you to move faster.
Metcon (Time)
For time:
5 strict handstand push-ups
5 squat cleans, 185 / 125 lb.
10 handstand push-ups
10 squat cleans, 155 /105 lb.
20 ring dips
20 squat cleans, 135 / 95 lb.
40 hand release pushups
40 squat cleans, 95 / 65 lb.

Open prep: Ring Muscle-ups
Level 1: 7 sets of 3 Ring Rows + 3 Dips + 1 Low Ring Progression
Level 2: 7 sets of 3 Ring Pull-ups + 3 Jumping Ring Muscle-ups
Level 3: 7×1-3 Ring Muscle-ups
*rest 30 seconds between sets. Note how many sets you complete unbroken.

Optional Accessory Work
Open prep: Ring Muscle-ups
Level 1: 7 sets of 3 Ring Rows + 3 Dips + 1 Low Ring Progression
Level 2: 7 sets of 3 Ring Pull-ups + 3 Jumping Ring Muscle-ups
Level 3: 7×1-3 Ring Muscle-ups
*rest 30 seconds between sets. Note how many sets you complete unbroken.

News
***UPCOMING EVENTS***
-TOMORROW: TFA Bootcamp 19.2 Meet and Greet TOMORROW Saturday February 23 @ 12pm. https://www.facebook.com/events/810465385957919

-March 3rd 7pm Columbus Blue Jackets game

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

CrossFit WOD, February 21, 2019

Pre 19.1

Inspiration
Its Open Season!!! See you tonight!
https://games.crossfit.com

Warm-up
Warm-up
I. Heartrate
Game Day

II. Skill/Strength:
7 minutes of Sandbag Clean practice

Metcon
Metcon (Time)
Accumulate 120 seconds in L-sit
*every drop perform 100ft Double KB Front Rack Carry 35’s/26’s

Accumulate 180 seconds in Wall Sit 25/15 dumbbell (shoulders on wall, weight at chest)
*every drop perform 15/12 Calories

Accumulate 240 seconds in Active Hang
*every drop perform 10 Ring Rows

Scaling: decrease the difficulty of the holds if needed to a level you can knock out 20-30 seconds when fresh. As you get tired it will be a struggle to keep that capacity consistent, that’s fine. You may need to rest more between attempts.
Metcon (Time)
Accumulate 120 seconds in L-sit
*every drop perform 100ft Sandbag Bearhug Carry 150/100

Accumulate 180 seconds in Wall Sit 35/26 (shoulders on wall, weight at chest)
*every drop perform 15/12 Calories

Accumulate 240 seconds in Active Hang
*every drop perform 10 Ring Rows

Scaling: decrease the difficulty of the holds if needed to a level you can knock out 20-30 seconds when fresh. As you get tired it will be a struggle to keep that capacity consistent, that’s fine. You may need to rest more between attempts.

Optional Accessory Work
spend 10-15 minutes stretching, rolling, or LAXing.

News
TONIGHT at 8pm 19.1 will be announced!!! Make sure you are there in your teams colors!

Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

**TFA Bootcamp 19.2 Meet and Greet this Saturday February 23 @ 12pm. https://www.facebook.com/events/810465385957919

CrossFit WOD, February 20, 2019

Split Jerk

Inspiration
"The key to eating healthy is avoiding carbs, not fat. Yet, the government’s nutrition experts have ignored the latest research, and stuck to their anti-fat, pro-carb message."
https://thehill.com/opinion/healthcare/419020-government-dietary-guidelines-are-plain-wrong-avoid-carbs-not-fat

Warm-up
Warm-up
I. Heartrate
30 seconds of Jump Rope
10 DB Strict Press (pause at shoulders and overhead focusing on control and stability)
30 seconds of Jump Rope
10 DB Push Press Press (pause at shoulders and overhead focusing on control and stability)
30 seconds of Jump Rope
10 DB Push Jerk (pause at shoulders and overhead focusing on control and stability)

II. Specific:
10 Footwork Drops
10 Presses from Split position
10 Split Jerks

III. Skill/Strength
take 2-3 warmup sets of Split Jerk focusing on refining technique

Weightlifting
Split Jerk (1-1-1-1-1-1-1)
Scaling: the split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight.

Optional Accessory Work
Open Prep:
Pull-ups
Level 1: 7×3 banded
Level 2: 7×3 strict
Level 3: 7×3 strict c2b
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you completed all sets last time perform 1 more rep each set this time

News
This Thursday at 8pm 19.1 will be announced!!! Make sure you are there in your teams colors!

Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

TRUELIFT Coach Jeff will be leading the 5:30pm class this Friday. He will be also giving additional coaching help Friday at 5pm before class. Come in and get some hands on coaching tips from an amazing Coach!

**TFA Bootcamp 19.2 Meet and Greet February 23 @ 12pm. https://www.facebook.com/events/810465385957919/

CrossFit WOD, February 19, 2019

Keep Lifting

Inspiration
"No one is saying you can’t take a minute to think, dammit, this sucks. By all means, vent. Exhale. Take stock. Because each obstacle we overcome makes us stronger for the next one. But…No. No excuses. No exceptions. No way around it: It’s on you."
-Ryan Holiday

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific: empty barbell
5 Pocket Snatch
5 Hang Snatches
5 Power Snatches
5 Full Snatches

5 Pocket Cleans
5 Hang Cleans
5 Power Cleans
5 Full Cleans

III. Skill/Strength
get into groups of 3 and begin warming up Snatch, Clean, and Deadlift to starting weight. use this time to collect weights for later rounds as well.

Weightlifting
Metcon (Weight)
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Score your highest snatch + clean + deadlift.

start at 75/55

Scaling: this workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.
Metcon (Weight)
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Score your highest snatch + clean + deadlift.

start at 115/75

Scaling: this workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.

Optional Accessory Work
GHD Situps: 20-20-20
GHD Hip Extensions: 20-20-20

News
This Thursday at 8pm 19.1 will be announced!!! Make sure you are there in your teams colors!

Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

TRUELIFT Coach Jeff will be leading the 5:30pm class this Friday. He will be also giving additional coaching help Friday at 5pm before class. Come in and get some hands on coaching tips from an amazing Coach!

**TFA Bootcamp 19.2 Meet and Greet February 23 @ 12pm. https://www.facebook.com/events/810465385957919/

CrossFit WOD, February 18, 2019

Squat Rope

Inspiration
"Don’t expect front row seats if you’re giving nosebleed effort."
-Eric Thomas

Warm-up
Warm-up
I. Heartrate: 3 Rounds
12/10 Calories
20 second Active Hang
15 Goblet Squats

II. Skill: Rope Climb practice
a) floor to standing to wrap/hold
b) Spanish wrap
c) J-Hook
d) Legless
e) L-sit

Metcon
Metcon (Time)
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent

Scaling: reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout. Floor to standing to wrap 1:1

Optional Accessory Work
Open Prep:
Handstand Push-ups
Level 1: 7×3 box HSPU
Level 2: 7×3 strict
Level 3: 7×3 strict deficit
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you fail a set increase your rest and try to finish out. *add 1 rep if you have completed all 7 sets unbroken previously.

News
This Thursday at 8pm 19.1 will be announced!!! Make sure you are there in your teams colors!

Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

TRUELIFT Coach Jeff will be leading the 5:30pm class this Friday. He will be also giving additional coaching help Friday at 5pm before class. Come in and get some hands on coaching tips from an amazing Coach!

**TFA Bootcamp 19.2 Meet and Greet February 23 @ 12pm. https://www.facebook.com/events/810465385957919/