Competitors (Friday, 5/26/17)

A.  Movement Prep

2 Rounds:

5 SL Glute Bridge (Each Side)

5 KB Deadbug (Each Side)

5 Goblet Squat + Press (Each Side)

 

B.  Strength

Front Squat

5×4 – Mod. Heavy (~70-75% 1RM)

 

C. Metcon

10 Rounds:

10 Wall Ball (20/10, 14/9)

10 Sit Up

*5 Burpee EMOM until completed

*15 Min Cap

 

D. Gymnastics Strength

EMOM x 8

1 x Negative Muscle Ups

 

E. Strength

4 Rounds

6 Single Leg KB RDL  (Each Side)

25 Band Pull Aparts

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Friday, 5/26/17

CROSSFIT

Strength
Front Squat
5×4 – Mod. Heavy
(~70-75% 1RM)

WOD
10 Rounds:
10 Wall Ball (20/10, 14/9)
10 Sit Up
*5 Burpee EMOM until completed
*15 Min Cap

 

LEANX

A. 3 Sets:
8 DB Bulgarian Split Squats/Leg
8 DB Lateral Raises
8 DB Tricep Extension
*Push the weight on split squats as long as form is maintained throughout

B. 1 min on, 1 min off until you complete:
50 Plate GTOH
50 Air Squats
50 RKBS
50 Air Squats
* Should be working at a high intensity during each minute of work 

 

BOX NEWS

  • Reminder: Memorial Day Murph is this Monday (5/29) at 8:30am! All skill levels welcome.
  • No KidFit this Sunday (5/28) for Memorial Day weekend.
  • The Central Regional starts today. Cheer on Kristi on the individual side and Lindy with Team Mayhem as they fight to get back to the CrossFit Games!

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Thursday, 5/25/17

CROSSFIT

Skill/Strength
10 Min to Complete:
40 Ring Row
40 Band Pull Aparts
40 Band Row
*While we are working on some additional upper body pulling capacity, make sure you aren’t just going through the motions. Technique is always the primary focus.
*Break up however you like. Can do 4×10 of each or do 40-40-40.

WOD
4 Rounds:
20s ME HRPU
10s Rest
20s Mountain Climber
10s Rest
20s ME Supine MB Throw (8-14#)
10s Rest
20s ME V Up
10s Rest
*Score is lowest number of HRPU in any round.*
* You choose the weight for the  Med Ball throws. Should be able to go all 20 sec without stopping.

 

LEANX

A. 3 Rounds:
20 Weighted Lunges
15 Pull ups
-3 min rest-
3 Rounds:
20 DB Box Step ups
20 DB Snatches
*20 min cap

B. Recovery WOD:
12min Row
*Every 3 mins stop to foam roll for 1 min*
*Alternate b/t upper body and lower body every time you break on row*

 

BOX NEWS

Check-in on Facebook for Sweat Angels! Each check-in this month goes towards to providing a life-changing surgery to someone in need.

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Wednesday, 5/24/17

CROSSFIT

Weightlifting
Clean Pull, hip + P. Clean, hip
4×1 – Mod. Heavy
(~80% 1RM)
*Start the pull and the clean from a dead stop in the power position. Focus on foot drive through the floor and getting as much jump and extension possible. We’ll be spending a couple more weeks from the hip and knee drilling power and positions. 

WOD
Death By
20 DU + Goblet Squat (AHAP)
*Ex… Min1 – 20 DUs + 1 GS… Min 2 – 20 DUs + 2 GS… etc. Record goblet squat weight in comments

 

LEANX

A. 10 min Alt EMOM:
1. 6-8 Strict T2B
2. 40 Sec Handstand Hold

B. “Annie”
50-40-30-20-10
Double Unders
Sit ups

 

BOX NEWS

Memorial Day Murph is this Monday (5/29) at 8:30am! All skill levels are welcome to attend. Scaling options will be available.

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Competitors (Wednesday, 5/24/17)

A. Movement Prep

2 Rounds:

10 Ipsilateral Dead Bug

10 Rockback + Air Squat

10 Plank w/ leg lifts

 

B. Weightlifting

Clean Pull, hip + P. Clean, hip

4×1 – Mod. Heavy (~80% 1RM)

 

C. Metcon

Death By 20 DU + Goblet Squat (AHAP)

*Record goblet squat weight in comments

 

D. Core Strength

E3MOM x 5 Rounds

45 sec Front Rack Hold @ 80 % of 1RM Front Squat

 

E. Metcon

For Time

30 cal Row

30 Burpee Box Jump Over (24,20″) (Regional Event 6 style – watch video below to see how these should be done)

*Just doing BBJO like this to mix it up, have fun with it

 

F. Strength

3 Rounds

10 Weighted Hip Extension

 

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Competitors (Tuesday, 5/23/17)

A. Movement Prep

2 Rounds:

10 Side Lying Windmill (Each Side)

10 Elbow Bridge Scap Push Up

5 Push Up + Down Dog

 

B. Gymnastics Strength

10 Min to Complete

4 Rounds

4 Strict Ring Dips

4 Kipping Pull Ups with a 3 sec pause with chin over the bar

 

C. Metcon

18 Min AMRAP:

4 C2B

8 Deficit Push Up

12 Step Ups (Box Height – Knee Height)

*Hands on 25# plates for deficit push-ups

 

D. Strength

5 Rounds

8 Shoulder Press, Across, AHAP

*Still working on getting #BoulderShoulders

 

E. Metcon

For Time:

100 cal Assault Bike

*This should be a fast workout, BUT aim to hold a consistent pace, do not overdo it in the beginning.

**Try to control your head position: keep your neck neutral and head looking forward

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Tuesday, 5/23/17

CROSSFIT

Gymnastics
10 Min to Complete
4 Rounds:
4 Strict Ring Dips
4 Kipping Pull Ups with a 3 sec pause with chin over the bar
*End range of motion is where we often lack strength. Holds over the bar increase the strength work involved in the kipping pull-up, especially at the top end range. Experienced athletes can complete more reps if form is perfect. 

WOD
18 Min AMRAP:
4 Pull Up
8 Push Up
12 Step Ups (Box Height – Knee Height)
Rx+ (C2B, Deficit Push-ups)
*Hands on 25# plates for deficit push-ups
*Focus on unbroken sets of pull-ups & push-ups. Longer workouts with short rounds are often a mental battle – Find your zone and move consistently and methodically. 

 

LEANX

A. 3 Sets NFT:
10 Plank with Reach
10 Plank KB Drag Throughs
ME Hollow Body Hold

B. 4 Min Amrap:
4 Burpee Box Jump Overs
4 KBDL

3 Min Amrap:
3 Burpee Over DB
3 DB Push Press

2 Min Amrap:
Burpees

*3 Min Rest B/T

 

BOX NEWS

“Murph” is this Monday 5/29 at 8:30am at both Four Barrel locations. If you’ve done Murph before and plan to wear a vest, please bring your own.

There will be no KidFit this Sunday (5/28) for Memorial Day weekend.

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Competitors (Monday, 5/22/17)

Note to Athletes:  If you load this page the evening before the workout make sure to refresh your page the next day; sometimes changes are made

 

A. Movement Prep

2 Rounds

10 BW Single Leg RDL

5 Supine Leg Lowering (Each Side)

15 Glute Bridges

 

B.  Strength

Deadlift

5×4 – Mod. Heavy (~70-75% 1RM)

*Across

 

C. Metcon

4 Rounds:

10 RKBS (53/35)

8 Burpee Over KB

6 T2B

400m Run

*16 Min Cap

 

D. Strength

4 Rounds

8 DB Front Foot Elevated Split Squat (Each Side)

*AHAP, adjust weight as necessary

 

E. Metcon

 

21 Thrusters  (75,55)

21 V ups

15 Thursters (95,65)

15 V ups

9 Thrusters (115, 75)

9 V ups

 

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Monday, 05/22/17

CROSSFIT

Strength/Skill
Deadlift
5×4 – Mod. Heavy
(~70-75% 1RM)
*Across

WOD
4 Rounds for Time:
10 RKBS (53/35)
8 KB Facing Burpees
6 T2B
400m Run
*16 Min Cap. Push the run!

 

LEANX

30 min EMOM
1. 100m Row/Run
2. 10 Goblet Squats
3. 15 Sit Ups
4. 15 Supermans
5. 15 RKBS
6. 15 Jumping Lunges
*Record the number of successful rounds – Ex. If I make all of the reps within the minute timeframe for all 30min, my score is “30”.

 

 

BOX NEWS

The CrossFit Central Regional is this weekend (Fri-Sun), in Nashville. You can still buy tickets at games.crossfit.com, and they should even be available at the door. Also, you can checkout all the action via live stream at games.crossfit.com.

Memorial Day “Murph” is this coming Monday (5/29) at both Four Barrel locations at 830am. We’ll have a beginner, intermediate, and advanced version of the WOD for all skill levels. Come honor our fallen service men and women, and get a killer workout in before you head off to those memorial day cookouts.

Programming Update:

We’ve been pouring a ton of work into our programming over the last several months. We reset our programming after the CrossFit Open each year, and set a plan for the next 365 days.

Our goal when programming is to create the most well-rounded athletes possible, work on our weaknesses, and create bulletproof athletes who can train consistently and injury-free for decades. We combine everything we’ve learned in CrossFit over the past several years along with the newest science in strength & conditioning to deliver the best program possible for all of our athletes and programs.

In April we reset our bodies with basic movement patterns. Whether you’re new to CrossFit or a seasoned-vet, this is an essential time in our yearly programming as it allows you to shore up weaknesses and lay down a  strong base for the upcoming year. During this time we started building the foundation to our strength with lots of tempo work – This allows us to put the muscles under tension for a long period of time to improve form and muscle size without beating up our joints too much. We also began laying down a new base for our conditioning in order to increase our overall work capacity, improve performance in WODs, and ultimately improve our fitness.

In May we’ll continue strength progressions – peaking with a 5 rep max test in the Front Squat, Deadlift, and Strict Press in June. We’re building the Olympic lifts from the top down in order to improve power and form at each position and will continue our gymnastics progressions with pull-ups, HSPUs, and T2B. While we have specific progressions planned for these movements and lifts, we’ll still keep lots of variance in the programming with dozens of other weightlifting, gymnastic, and conditioning movements.

We’ll also continue training across broad time domains (short sprints, interval workouts, mid-range, and longer 20+ min WODs) in order to improve the performance of our different energy systems. In addition we’ll be testing several benchmark WODs (who’s ready for Fran?!?!) over the upcoming months.

A lot of these same principles apply for our LeanX programming as well. For LeanX we’ve been adding in some higher rep hypertrophy work at the beginning of classes to help improve muscle definition and strength. This helps stimulate progress as it gives your body a different physical stimulus – improving your performance in WODs, and aiding in fat loss.

There are so many layers that go into creating a great CrossFit or LeanX program. While many other gyms simply look for, “What can I destroy my athletes with today?” We believe in a balanced and well thought-out approach to programming that keeps you healthy and produces the best long term results.

 

 

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