SWEATY SATURDAY

Run, squat, burpees. We’re back to normal WODs!

hWOD FOR 05/30/20

SWEATY SATURDAY WOD - FOR TIME 27:00 CAP

400 – 400 – 400 – 400 – 400 Run meters

50 – 40 – 30 – 20 – 10 Single Arm Object OH Squat

10 – 20 – 30 – 40 – 50 Lateral Burpee

Run performed by BOTH partners

OH Squat & Burpees split evenly between the two - one person working at a time

Score = time completed

PRESERVE THE STIMULUS

Today is one of those days Unweighted & Minimal equipment athlete workouts are fairly different than full equipment athletes. The goal of the Unweighted & Minimal equipment versions are to preserve the stimulus of the Full equipment (aka at the gym) version of the WOD. Today we are doing this by increasing reps, altering a movement pattern, and adding a movement.

hWOD FOR 05/29/20

PART A - E2:00MOM FOR 5 ROUNDS

10 Ottoman Jump

10 Pike Push Up

6 Sprawl to Tuck Jumps

Rest with remaining time

PART B - FOR TIME 18:00 CAP

30 Stiff Leg Duffel DL

25 Hang Power Clean

20 Weighted Step Ups

15 Pike Push Up

Score = time completed

Can sub 10 HSPU for pike push ups

LIKE RIDING A BIKE...

… sort of. I did some double unders for the first time in a while the other day, and it wasn’t exactly like that old saying. We all know DUs are one of those things that some days you got ‘em and some you don’t. If you have been doing them hopefully today is a breeze, and if you haven’t make sure to gauge your calf & forearm fatigue - drop down to single unders if needed.

hWOD FOR 05/28/20

PART A - 4 ROUNDS FOR QUALITY | 12:00 CAP

2 Turkish Get Up Each Side

20 Abmat Situp

10 Double Under Hops

Rest as needed inbetween rounds, but stick to cap

PART B - 14:00 AMRAP

1 Chair Pull Up + 1 each round

2 Duffel Thrusters +2 each round

5 Double Under Hops +2 each round

Sequence example:

1 chair PU… 2 thruster… 5 hops… 2 chair PU… 4 thruster… 10 hops….

Score = round + reps completed

WEEK AFTER MURPH

We’ll continue to take tomorrow relatively easy, then begin to build back up to a “normal” day. Programmed work / rest between movements as well as between rounds. As always, rest as needed (especially for a max reps piece), but know there is rest after a movement and after a round. No rep scaling recommendations today, but find load scaling on BtWB.

hWOD FOR 05/27/20

PART A - E:90MOM FOR 8 ROUNDS (12:00)

1 RDL to Shrug

2 Hang Power Snatch

2 Full Power Snatch

5 OH Squat

Rest with remaining time

Perform with Swiffer or PVC

PART B - 4 ROUNDS FOR MAX REPS (16:00)

:45 Alt Object Snatch

:15 REST

:45 Sumo DLHP w/ Duffel

:15 REST

:45 Burpees

1:15 REST

Score = max reps per movement

RECOVERY DAY POST-MURPH

Whether you performed yesterday’s WOD as-is, subbed out movements, or performed your own version of a “Murph workout”, we will take a rest day. We will move for quality, shake out our bodies, and begin to build up the rest of the week.

hWOD FOR 05/26/20

PART A - 9:00 ALTERNATING EMOM

MINUTE 1: 9 Superman Pulse

MINUTE 2: 6 Cossack Squat (3 each side)

MINUTE 3: 3 Inchworm

PART B - 3 ROUNDS FOR TIME | 12:00 CAP

10 Toes to Chair

20 Russian Duffel Swing

15 Ottoman Jumps

Score = time completed

MEMORIAL DAY MURPH

HERO WOD “Murph” will be performed tomorrow, as a part of an annual Memorial Day CrossFit tradition. Although we can’t be physically together this year, this workout symbolizes (more than ever) CrossFit’s community and togetherness.

I dug up the following quote Rob posted last year. I hadn’t read this before, and think it perfectly resonates with what doing “Murph” is all about. (Shout out to @wolfgang2242 on Instagram)

This [day] is for remembering and loving those that have gone before us.  It's also a great time to think of those that are with us now.  These moments can be fleeting, it all changes, sometimes sooner than we would like.  Enjoy those you are with, whether there are many or few.  Cherish what is right now.  It's the best way to love. 

Thank you to all who have served our country, and to those who are serving right now.  

__

Whether you’ve participated in this annual WOD since you’ve started CrossFit, or if it’s your first time doing so, it’s important to see the history behind the workout and why it was conceived:

"Murph" is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

- CrossFit.com (July 18, 2005)

Especially for those first timers, you may look at the WOD and be shocked at its volume. Don’t worry! We’ll have our usual scaling options and will strictly enforce a timecap. For those of you performing the workout on your own, please ensure you’re scaling appropriately. Be mindful of the workout volume and how much you’ve been doing lately. The class plan in the FB groups has scaling options and substitutes for workout movements. Please also follow the strict timecap.

hWOD for 05/25/20

“MURPH”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Partition pull up, push ups, and air squats any way you’d like we recommend 20 rounds of “CINDY”: 5 pull ups, 10 push ups, 15 air squats

Score = time completed

THANK YOU

To all of our amazing community members: Thank you for your continued support through COVID19. We appreciate the love, encouragement, and participation. Please reach out to us with any questions about SIP pricing, Zoom classes, or anything else!

Another Sweaty Saturday wod for tomorrow. Grab a partner and get to work!

hWOD FOR 05/22/20

2 ROUNDS FOR TIME WITH PARTNER:

25:00 CAP

100 Duffel Thrusters

75 Abmat Situps

600m Run

50 Duffel Clean & Jerk

Reps split evenly with partner, one person working at a time, switch whenever

Score = time completed

UPDATE YOUR ZOOM

Zoom 5.0 is here! Chances are you’ve already been prompted to update your Zoom app. If you’re like me, and avoid those annoying pop ups, yours might not be updated. On 5/30 Zoom will force you to update your app if you try to join a session and have not already done so. That could delay your joining to the session on that day, so best to do it beforehand!

To update, click your initials in the top right corner of the Zoom app. Then click “Check for Updates”. If you’re up to date then you’re all set, but if you’re not Zoom will prompt you to update. Reach out with any questions!

hWOD FOR 05/22/20

PART A - 10 ROUNDS OF :45 / :15

During :45 chunk:

Plank Up

OR

Shoulder Taps

During :15 chunk:

AMREPS of:

40 Push Up

40 Pike Push Up

MAX HSPU

Score = reps of push up, pike push up, and handstand push up completed

PART B - AMRAP 10:00

5  HSPU

10 Dips

15 HR Push Up

30 Russian Duffel Swing

Score = rounds + reps completed

FRONT SQUATS & BENT ROW

We are still going through some final Murph prep before Monday! Squatting and pulling on today’s agenda.

hWOD FOR 05/21/20

PART A - FRONT SQUATS

Tabata – Duffel Front Squat

REST 3:00

FOR TIME – 4:00 CAP

Perform same reps as Tabata

PART B - FOR TIME 13:00 CAP

30-24-18-12-6

Duffel Front Squat

15-12-9-6-3

Scap Push Up

Duffel Bent Row

Normal Burpee

Score = time completed

MURPH IS COMING SOON

You may have noticed more running, air squats, push ups, etc lately. Murph, classic HERO WOD, performed each year on Memorial Day is coming soon (less than a week!). Although we wish we could physically be together performing the workout, this year will be different. We are working through a way this community event can be done!

hWOD FOR 05/20/20

FOR TIME - 20:00 CAP:

21-15-9-15-21

Alternating Object Snatch

Single Arm OH Squat

Ottoman Jump

-

40 Russian Step Ups after each round

Score = time completed

DEADLIFT TUESDAY

Take a look at yesterday’s blog to schedule person item pickup this week. We will extend times as SIP continues if needed.

hWOD FOR 05/19/20

PART A - E:90MOM FOR 8 ROUNDS

15 Stiff leg DL

6 Burpee over object

PART B - ALTERNATING EMOM 15:00

Min 1: 40 DU Hops

Min 2: 20 Air squat & 10 BTN Press

Min 3: 15 Stiff Leg DL

PERSONAL ITEM PICKUP RESTART

Personal item pickup is back up and running! Schedule a time slot for pickup using this link. The person I was in contact with showing mild symptoms tested negative. We’ll still keep our distance when you pickup your items, and please wear a mask!

hWOD FOR 05/18/20

PART A - 10:00 EMOM

Pike push up to HSPU

1 EVERY :10

2 EVERY :15

3 EVERY :15

4 EVERY :20

5 EVERY :30

REST 1:00 AFTER EACH ROUND

Progress as form / body allows

Athlete choose when to progress to harder movement

PART B - ALTERNATING AMRAPS

3:00 AMRAP

9 HSPU or Duffel S2OH

9 Ottoman Jump

4:00 REST

3:00 AMRAP

9 Elevated Pike Push Up OR Normal Pike Push Up

9 Ottoman Jump

AMRAPs are scores separately by rounds + reps completed

Ensure to make second AMRAP movement less difficult than first