WOD: 12/09/17
Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
*40 minute Time Cap.
WOD: 12/08/17
Clean and Jerk 1-1-1-1-1-1-1 reps
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
*Men use a 45-lb. barbell and 24-in. Box
*Women use a 45-lb. barbell and 20-in. box
For full event details and descriptions click here: https://games.crossfit.com/ The CrossFit Games -- (http://games.crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™
WOD: 12/07/17
Complete as many rounds as possible in 20 minutes of:
5 Strict Handstand Push-ups
10 Toes to bar
15 Kettlebell swings, 53/35-lbs.
Today we have got some Strict HSPU!
Strict HSPU are difficult, there is no doubt about it. But I am here to offer up a couple of quick tips to help you out today!
These helpful hints will work for any type of HSPU scale - Pike HSPU, Dumbbell Presses, etc.
First up, The Tripod
In the Tripod position my head travels in front of my hands or toward the wall as I travel down. At the bottom position of the HSPU as pictured above my head is clearly forward of my hands.
The reason for this is the better position that this put you in for pressing yourself back up. This set-up allows you to utilize your triceps and chest much more on the press, instead of relying on your shoulders, a much smaller muscle.
At the bottom of the HSPU it is imperative that you form The Tripod!
Up next, Head Through!
The HSPU doesn't end when your arms lock out. You must get your head through and get your body into a stacked overhead position, just like holding a bar overhead.
Actively press up through your shoulders, get you head between your arms, and most importantly look at the wall opposing you (not at the floor!!!).
Getting your head through will help you to finish the rep and will keep you against the wall, something that gets more and more difficult as you get tired.
Head Though to stay on the Wall!
Finally there is Hand Placement.
This piece of the HSPU is a bit more subjective and you just have to find out what works best for you.
An appropriate distance from the wall is important to both keep you on the wall and to ensure that you aren't pressing an an awkward angle or to close to form The Tripod.
Anywhere from about 12" to 18" away seems to be the sweet spot. Try it close and try it far away to find a middle ground that works well for you.
As pictured above there is one more component to hand placement, straight ahead or splayed out. You can either place your hands like a push-up, with fingers facing the wall, or you can place your hands with your fingers facing out to the sides a bit. Facing the fingers out may allow you to use more triceps as an advantage! As with the distance form the wall, give both styles a try and see what works best for you!
WOD: 12/06/17
Snatch 1-1-1-1-1-1-1 reps
Death by 10m shuttle sprint
(Sprint 10m the 1st minute.
Sprint 10m twice on the 2nd minute.
Sprint 10m three times on the 3rd minute.
Continue in this fashion as long as possible until you cannot achieve the required shuttle sprint in the appropriate minute.)
WOD: 12/05/17
21-18-15-12-9-6-3 reps of:
Deadlift, 225/155-lbs.
Burpee Box Jumps, 24”/20”
Don't wait until January to sets goals, December is a great time to make some goals and get after them!
Check out this article taken from BoxRox Magazine about setting and achieving goals:
https://www.boxrox.com/achieve-crossfit-goals/
10 Tips to Help You Set Crossfit Goals for 2017 (& Actually Achieve Them)
Whether it’s to lose weight, gain muscle, get fitter or improve how you feel about yourself, these tips do not offer quick fixes or easy routes, they simply describe what actually works.
Author: Robbie Hudson
The new year is almost here, so what Crossfit goals and targets have you set yourself for 2017? Whatever the scale of your ambitions, these 10 tips will help you achieve them, provided you are willing to put in the work.
1. BE CONSISTENT
When it comes to hitting the goals that you have decided to set for yourself, there is simply no substitute for consistency. This doesn’t mean always performing at 100% (we all have bad days), it means showing up and doing the work.
Think realistically about how much time you can set aside for training. Whether that is 2 nights a week, or twice a day for 6 days a week, this can help you determine what is, and what is not, realistic based on your circumstances.
With intelligent programming, volume and time spent performing the movements and exercises that you wish to get better at, will help you to hit your goals.
Don’t overestimate what you can do in a month, but don’t underestimate what can be achieved in a year.
GOAL SETTING TIPS FROM CROSSFIT INVICTUS
The following 6 tips come from CrossFit Invictus.
2. IDENTIFY WHAT YOUR GOALS ARE
This is important because you need to make sure your goal is in line with your values. Identify your core priorities and make sure your goal doesn’t detract from your overall values. Instead, your goal should support your values and work in harmony with them.
3. BE SPECIFIC
Identify what it is that your really want. Be very specific; don’t leave any room for questioning later down the road. By knowing precisely what you want to achieve, you know where you have to concentrate your efforts. Once you identify what it is that you really want (this can be a challenge within itself), then set your goal.
4. WRITE YOUR GOAL DOWN AND SHARE IT WITH A LOVED ONE
Make your goal visible so that you can have daily reminders to stay focused. This is very helpful because when you don’t write a goal down, it tends to become obtuse. The goal suddenly shifts depending on your circumstances at the time, gets pushed to the side if it is inconvenient and can change from its original purpose. If your goal is written down and shared with someone then you can be held accountable for your goal. Your goal now becomes real and not just an idea that never comes to fruition.
Learn from the best…
5. MAKE IT MEASURABLE
Be precise when setting your goal. Give your goal a deadline and give your goal dates, amounts, times, etc. so that you can measure your progress.
6. CROSSFIT GOALS: MAKE A PLAN
Identify how you are going to accomplish your goal. This is important. Anyone can set a goal but not everyone can accomplish a goal. You must identify how you are going to reach your goal. Are you not drinking alcohol for the next 30 days? Then write out how you will stay on track for those 30 days (don’t go to certain restaurants where it is tempting to drink, prepare a polite reply to decline alcohol when it is offered, etc.)
Anticipate any roadblocks that may come along and find ways to overcome those roadblocks.
7. SURROUND YOURSELF WITH PEOPLE THAT WILL HELP YOU TO ACHIEVE YOUR GOALS
It is crucial to have support when you are trying to achieve something that takes perseverance, dedication and determination. Your support group should be made up of people who have your best interest at heart. They can help motivate you and provide encouragement along your journey to success. They also provide needed accountability. Identify those who detract from your stated goal and try to eliminate their influence as much as possible.
Let the community help you!
8. FOCUS ON PROGRESS NOT PERFECTION
One of the most underrated ways of actually hitting the Crossfit goals that you set for yourself is to try and remove the concept of perfection from your mind. Instead of trying to always be perfect, concentrate on being a bit better than before, each time you train.
To save you the suspense, perfection is never attainable. Improvement in anything is normally a slow and arduous process. Building strength takes time, mastering a single barbell technique can take years (people dedicate their entire lives to this pursuit), improving flexibility will not happen overnight and generally confidence grows gradually. Change takes time, so give it time.
9. CELEBRATE THE SMALL VICTORIES
As outlined above, progress occurs in incremental steps. Sometimes this can be annoying, because who doesn’t want to PR every session or make rapid developments in every workout. The reality, as I’m sure you know, is very different.
If you celebrate the small victories, then you will constantly reaffirm the FACT that you are improving. Half a second off your Fran time is still a PR. An extra kg here and there on your major lifts will all add up over time.
10. ENJOY THE PROCESS
If you enjoy your training, then you are much more likely to continue. If you reward yourself for the small improvements that you keep making, and you train with a community of people that you like, and that support and motivate you, then you are much more likely to consistently show up for training, do the hard work, and actually hit the goals that you wish to achieve.
WOD: 12/04/17
3 rounds for time of:
Run 400 meters
115/75-lb. power snatch, 12 reps
6 bar muscle-ups
From November 28th - December 6th the World Weightlifting Championship is being held in Anaheim, California. Although the competition isn't over yet some great things have already happened for Team USA!
17-year old CJ Cumming set a New American Record in the Snatch at 141-kgs. (310-lbs.)
Mattie Rogers won a Bronze Medal in the Snatch, Clean and Jerk, and Total. This is the first World Championship medal for USA Women in 12 years!
17-year old Harrison Maurus won a Bronze medal in the Clean and Jerk and the Total. This is the first World Championship medal for USA Men in 20 years!
WOD: 12/03/17
3 rounds for time of:
75 squats
25 handstand push-ups, difficult
25 pull-ups, difficult
WOD: 12/02/17
It will be fun!
WOD: 12/01/17
Deadlift 5-5-5-5-5 reps
For time:
50 Calories Assault Bike
50 Calorie Row
Reminder:
If moving the Assault Bike, do not use the handles. Instead lift it by the handle on the lower back portion of the bike. Please!
WOD: 11/29/17
CrossFit Open Workout 15.3
Amrap 14 minutes of:
7 Ring Muscle-ups
50 Wall Ball Shots, 20/14-lbs.
100 Double-unders
Full Open Workout 15.3 details can be seen here: http://games.crossfit.com/workouts/the-open The CrossFit Games -- (http://games.crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™