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Lifting Ourselves and One Another

Archives: Strength

Monday, March 23, 2020

WOD:

Push Press – 5, 5, 5, 5, 5, 5

At Home WOD:

A1.  Headstand to Press – 6-8 reps X 5 sets, rest 90-120s

A2.  Reverse Towel Person Drag – 30-45s X 5 sets, rest 60-90s

A3.  Hollow Rocks – 10-15 reps X 5 sets, rest 60-90s

A4.  Slippery Floor Hamstring Curls – 8-12 per leg (single leg) or 15-20 reps (with pause, double leg) X 5 sets, rest 60-90s

Coach’s notes:

Those with access doing WOD, post loads for all sets to comments. For the At Home WOD post results for all sets to comments.

WOD Leaderboard
Comments: 4

Wednesday, March 18, 2020

WOD: 

Muscle Snatch – 3, 3, 3, 3, 3, 3, 3

Between sets practice L-Sits, holds, hangs.

At Home WOD

A. As Many Reps As Possible (AMRAP) in 12 minutes (8 rounds total) of:

1:00 Side Shuffle – 10 ft.
:30 Broad Jump

Practice front and back scales for 12 minutes.

*We will continue to post our regular daily WOD for those members that may have equipment at home or access to said equipment.  For those that do not have equipment at home we will continue to post a daily At Home WOD in addition to a video describing this WOD on our Foster Community FB page. Please post your comments, pictures and videos for the At Home WOD to that page. Please also note that TT Strength will be postponed until we are able to open back up and provide the necessary coaching for this 12 week program.

Coach’s notes:

Post comments, results, here and pictures, videos and virtual high fives to FB and IG!

WOD Leaderboard
Comments: 14

Tuesday, March 17, 2020

WOD

5 Rounds for time(s) and loads(s) of:

5 Bar Pull-Overs
75 Double Unders
5 Thrusters
REST 2:00

TT WOD – Strength

A. Deadlift – 5 reps X 5 sets, rest 120+

Note:  Pause each rep on the floor.

B1.  Single Leg Hip Bridges – 8-12 reps/leg @10X2 X 3 sets, rest 60-90s

Notes:  Maintain the same wright across all 5 sets of DL. Increase the height of the working foot (put on plates) to increase challenge.  Also, do NOT rest butt on ground at bottom (i.e. your are under continuous tension for the entire set.)

B2.  Hip Extension – 10-15 reps @ 3032 X 3 sets, rest 60-90s

 

At Home WOD

A1.  Left Side Plank Raises – 20-30s X 3 sets, rest 30s

A2.  Front Plank Hold – 60s X 3 sets, rest 30s

A3.  Right Side Plank Raises – 20-30s X 3 sets, rest 30s

A4.  V-sit Twist – 20-30s X 3 sets, rest 30s

Notes:  Touch both hands from side to side while holding a V-sit.

Coach’s notes:

Post time and load per round and total working time to comments. Post all results for TT Strength and for At Home WOD.

WOD Leaderboard
Comments: 15

Sunday, March 15, 2020

Clean (squat) – 2, 2, 2, 2, 2, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Saturday, February 15, 2020

TT WOD – Partner:

In partners (one working at a time) complete:

100 Cal – erg of choice

Then 4 rounds of:

25 Overhead Squats – 95#/65#
40 Sit-ups
55 Bent Over Dumbbell Rows – 35#/25#/hand dumbbells or 1.0/0.7 pood
70 Reverse Unders

Then 100 Cal – erg of choice

WOD:

A. Shoulder Press – 2 reps X 5-7 sets, rest90-120s

B. Push Press – 3 reps X 5-7 sets, rest 90-120s

Coach’s notes:

Post time to complete Partner WOD and loads for all sets in WOD to comments.

WOD Leaderboard
Comments: 4

Tuesday, February 4, 2020

WOD:

Paused Back Squat – 3 reps @ 32X1 X 5 sets, rest 90-120s

Compare to Sunday, November 17, 2019

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

Note:  Progress to moving off the wall.

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

Note:  Add a pause at the top.

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Note:  If shoulders internally rotate, cradle dowel with thumbs facing up.

B2.  Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Note:  Keep thumbs facing up.

Coach’s notes:

Post loads for all sets of back squat and results for all gymnastics to comments.

WOD Leaderboard
Comments: 16

Friday, January 31, 2020

Split Jerk – 2, 2, 2, 2, 2, 2, 2

Compare to July 23, 2019

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 13

Monday, January 13, 2020

Power Clean/Hang Power Clean – 1/2, 1/2, 1/2, 1/1, 1/1, 1/1/, 1/1, 1/1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Thursday, January 9, 2020

WOD:

Work to your heaviest in the following complex:

Power Snatch/Hang Power Snatch/Overhead Squat X 3

TT WOD: Gymnastics

A1.  L-sit holds – 5s hold X 3-4/set X 4 sets, rest 60-90s

Notes:  Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.

A2.  Lat activation push back with hollow body – 4-6 reps with pause at top X 4 sets, rest 60-90s

A3.  Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s

Notes:  Wrists neutral, keep arms close to body and body active in hollow.

 

B1.  Headstand pike raises – 8-10 reps @ 5050 X 3 sets, rest 60-90s

 

B2.  Ring Invert – 6-8 reps @ controlled tempo X 3 sets, rest 60-90s

 

B3.  Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s

Notes:  knees bent as scale, rower with parallettes as progression.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Monday, January 6, 2020

6 rounds for load(s) and time(s) of:

5 Clean and Jerk
10 Bar Muscle-ups
20 V-ups
REST 3:00

Coach’s notes:

Post load and time per round plus total working time to comments.

WOD Leaderboard
Comments: 11