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CrossFit Week of WODs 10.30.17

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“Acknowledging the good that you already have in your life is the foundation for all abundance.”  Eckhart Tolle

 

Monday 10.30.17

“Clock Chasers”

1 Rounds for Max Reps: (1 Min On/1 Min Off)

10 Mins of Pull ups S(Ring Rows) RTG(CTB Pull ups)

8 Mins of Target Burpees (6”)

6 Mins of Front Squats S(75/55) RX/RTG(95/65)

*If at any point you reach 90 Pull Ups, 70 Burpees, or 50 Front Squats, stop and rest until the beginning of the next movement.

CORE WOD

 

WOD Tips:

-“Clock Chasers” will be a fun and different format where we will be working on a single exercise for a longer block of time than we normally would.  This is an opportunity to see how well you can push yourself on certain exercises without the fatigue of other exercises coming into play.  We will be following a 1 min on/1 min off working interval for the entirety of this workout.  This means you can push yourself pretty hard in each minute, knowing you have a minute to recover.  To add to the challenge, we have added certain benchmarks for each movement, and you get additional rest if you can hit those benchmarks early during each block.

-For the pull ups, you will need to be a little more calculated in your approach in the early sets.  Avoid going to failure in the first couple rounds, but don’t be afraid to walk that line when you get towards the 5th and final round, or as you approach 90 reps.

-For the burpees, this should be a near maximal effort that is above the threshold you would normally try to sustain in a typical CrossFit workout.  While you may be a little more calculated on the pull ups, see if you can bump up the intensity here.  If you get close to the 70 burpee benchmark, bump up the intensity for the last 10 reps to try to finish.

-For the front squats, we want a light weight that you can hit big sets with.  When fresh, you should be able to do 25+ unbroken reps with this weight.  You will be fatigued at this point in the workout, but the 50 rep benchmark should still be a feasible goal for many athletes.  This is the shortest of all the working sets, so give it everything you got and go for those 50 reps.

Tuesday 10.31.17 Happy Halloween!

Strength/Skill Work:  15 Minutes to build to Heavy 3-Rep Deadlift

*After each set complete 8 weighted Lateral Box Step ups (4/leg)

 

“Rising From the Dead”

10 Min AMRAP:

3 Deadlifts S(185/125) RX(245/165) RTG(275/195)

6 Box Jumps S(20/16) RX(24/20) RTG(30/24)

30 Double Unders S(15 DU/90 Singles)

WOD Tips:

-Today is all about the deadlift.  In the strength/skill work, we will be working up to a heavy set of 3 deadlifts.  Take your time building up to this weight.  As you are building up, feel free to do more than 3 reps in your lighter sets so you can get everything warmed up and ready to go for the heavier loads.  Once you get to about 50-60% of your max, start adding in the lateral box steps between sets.  This is a great way to mix in some different movement patterns and work different muscles that we don’t usually hit on a regular basis.  This is a great exercise for building balance, coordination, and single leg strength.  It will also help with your awareness around bracing your core, which will translate really well to the deadlift.  Take each rep slow on the step ups and aim for quality here.

-“Rising from the dead” is allowing us to add some volume to the heavier strength work we are doing at the beginning of class.  Since it is still only 3 reps on the deadlifts, we want you to go heavy here.  With that said, it should still be significantly less (10-20%) than what you did in today’s strength piece.  This should be a weight you could do unbroken for the entire 10 minutes.  For the box jumps, go higher today if possible.  For the dubs, pick a number of reps that will take you about 45 secs or less to complete each round.

 

Wednesday 11.1.17

Strength/Skill Work:   5-4-3-2-1 Bench Press – Build in weight  (15 Min Cap)

*After every set, complete a 70’ Plate Push Sprint (AFAP)

“Lock ‘Em Out”

For Time:   (16 Min Cap)

600 M Run S(400m)

30 Push Ups

10 OH Plate Lunges S(35/25) RX/RTG(45/35)

400 M Run S(200m)

20 Push ups

20 OH Plate Lunges

200 M Run S(100m)

10 Push ups

30 OH Plate Lunges

WOD Tips:

-Today is an upper body pushing focused day, with the bench press in the strength work and the push ups in the WOD.  For the bench press, the goal is to build in weight on every set, since the reps are decreasing.  Each set should be difficult along the way, but the 3, 2, and 1 rep sets should be the toughest.  Use a spotter here and challenge yourself.  After each set of bench press, we are doing a plate push sprint the length of the turf.  This is an all out sprint each set.  The goal is 10 seconds or less.

-“Lock Em Out” is essentially 3 rounds for time, with the runs and push ups decreasing each round, but the OH lunges increasing each round.  This workout is shorter than it looks on paper, and the goal is to finish in under 12 minutes today.  The push ups will be a sticking point for many athletes, but the good news is you get to do the biggest set when you are fresh.  If you can do at least 12+ perfect push ups when fresh, than go for the RX push ups today.  If not, then be ready to scale with a band.  For the OH Lunges, the goal is to go unbroken every set.  The last set is the biggest, and you will be the most tired, but it is the last thing you have to do before you are done.

Thursday 11.2.17

“Counting Calories”

3 Min AMRAP:

20/15 Cal Bike

*AMRAP Sit ups

3 Min AMRAP:

25/20 Cal Row

*AMRAP Standing Med Ball chops S(14/10) RX(20/14)

3 Min AMRAP:

20/15 Cal Bike

*AMRAP GHD Hip Extensions

3 Min AMRAP:

25/20 Cal Row

*AMRAP Reverse Sled Drag S(45/25) RX(90/45)

3 Min AMRAP:

30 Sec Hollow Hold

10 Side Plank Up-Downs (Per Side)

*Rest 1 minute between AMRAPs

 

WOD Tips:

-Today’s workout is 5, 3 Min Intervals with a 1 Minute Rest Between Each Interval.  Each interval will start with a buy-in on the row or bike.  Because you will only have 1 minute of rest between AMRAPs, this is not an all out effort each time.  With that said, the movements that follow the row and bike each round aren’t super intense, so go a little harder on the row and bike, knowing that the next movement won’t kill you.  After everybody finishes the first 4 AMRAPs with the row/bike buy-in, we will all finish with a 3 min AMRAP Core WOD to end the day.  The Core WOD is all about quality, so aim to move slowly on the side plank up-downs.  Between the sit ups, med ball chops, hip extensions, hollow hold, and side plank up-downs, we are going to get a ton of different core movements today.  Each of these movements has a different purpose and will be working different muscle groups that support the abs, back, and spine.

Friday 11.3.17

Strength/Skill Work:  Squat Clean + Push Jerk – Complete 4-6 Working Sets of 1.1.1 – Rest 10 Secs Between Singles and 2 Mins Between Sets (15 Min Cap)

 

“Don’t Be A Jerk”

10 Rounds For Time: (In teams of 2 – Alternating Full Rounds – 12 Min Cap)

5 Power Cleans S(95/65) RX(135/95) RTG(155/105)

5 Push Jerks

25’ Broad Jumps

 

WOD Tips:

-Today is a strength and power focused day, and an opportunity to lift heavy.  In the strength/skill work, all reps of the clean and jerk will be performed as singles.  This will give you an opportunity to give 100% focus and effort to each and every rep, which is great when working with complex movements like the clean and jerk.

-For the WOD, we are continuing the theme of high power output for today.  Each round should be unbroken today, with the broad jumps being fast and explosive.  As soon as one partner reaches the end of their broad jumps, the next partner should be picking up the bar.  Each round should take less than 45 seconds to complete.  The rest will feel short in the later rounds, but try to hang on to the bar since it is only 5 rounds per person.  It will be over before you know it.

Saturday 11.4.17 – Bring-A-Friend Saturday! (1st Saturday of Every Month)

 “Pullin’ Aint a Thang”

18 Min AMRAP: (In teams of 2)

60/50 Cal Row

50 Wall Balls S(14/10) RX/RTG(20/14)

40 DB Snatches S(30/20) RX(40/30) RTG(50/35)

30 Toes to bar S(20 T2B/K2C)

200 M Run Together

WOD Tips:

-Today will be a fun partner chipper workout for our Bring-A-Friend Saturday, which we host on the 1st Saturday of every month.  Throughout this workout, you and your partner can share the reps and break them up as much as you would like.  One person will be working and one person will be resting, except for the run which will be performed together.  For the row and toes to bar especially, keep the sets small.  On the row, this will allow you to keep a high intensity and get those calories turning over faster.  For the toes to bar, this will allow you to maintain quality as you become fatigued.  A great goal for today is to finish 2 full rounds.  Choose a weight for the wall balls and DB snatches that you can do at least 20+ reps unbroken with when fresh.

BeachFit Week of Workouts 10.30.17

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Monday 10.30.17
“Double Trouble”
A. 2 sets of:
AMRAP 10
90 Jump rope singles (45 DU)
30 Sit ups (Sc: 20)
16 OH DB lunge steps (8/arm)
10 Alt. KB Bent over rows
–Rest 1:00 between–
Tuesday 10.31.17
“Hocus Pocus”
A. EMOM 24
Min1- Run 200/100 meters
Min2- 40 seconds of Farmers carry
Min3- 40 seconds of Ball slams
Min4- 40 seconds of Dead bugs
Wednesday 11.1.17
“The Big Green”
A. AMRAP 18
20 seconds of Rope slams
16 Alt. DB Floor press
12 RKBS
8 Goblet squats
*Every 2:00 complete:
20 Flutter kicks (1=1)
Thursday 11.2.17
“Hold Me Closer Tiny Dancer”
A. 4 sets of:
AMRAP 5
10 V ups
20 Plank Shoulder taps
:10 of SA Ring row hold / arm
:20 of D ball or MB squat hold
10 cal BIKE
–Rest 1:00–
Friday 11.3.17
“Fried Frog Legs”
A. 5RFT
12 Wall balls
12 Double KB Deadlift
12 Box Jump or weighted Step up
12/8 Cal Row
Time cap: 18 min
+
Core wod
Saturday 11.4.17
“Crawling in the Dark”
A. Partner Workout
For time
600 meter RUN (together)
40 SA RKBS / arm
60′ of Bearcrawl (together)
400 meter D ball carry
60′ of Bearcrawl (together)
40 Ring rows
60′ of Bearcrawl (together)
200 meter sled push
600 meter RUN (together)
Time cap: 28 min

Saturday 10.28.17 Workout of the Day

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crossfit-palm-beach-halloween

Saturday 10.28.17 – Halloween Party Tonight Starting at 6 PM!!!

“Sesame Street”

20 Rounds For Time: (In teams of 2 – alternating full rounds)

3 Strict Handstand Push Ups S(Standing DB Strict Press) RTG(Deficit 4”/2”)

4 Toes to Bar S(Knees to Chest)

5 Burpees

6 Air Squats

WOD Tips:

-“Sesame Street” is a partner workout, where you will be alternating full rounds with your partner.  In order to get the appropriate stimulus for this workout, most or all of your rounds will need to be unbroken.  Choose a standard for the strict handstand push ups and toes to bar that you believe you can do the whole workout unbroken with.  It’s okay if you have to break up some of your later rounds, but scale the reps or the standard, if this happens anytime before round 15.  We are looking for each round to take about a minute or less today, with the goal of finishing this workout under 20 minutes as a team.

-Don’t forget to come to our Halloween Party tonight at 6 PM at CFPB!  All costumes, food, and drinks are welcome!

Friday 10.27.17 Workout of the Day

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Friday 10.27.17

Strength/Skill Work:  3 Deadlifts + 2 Power Cleans + 1 Front Squat – Build to a moderately heavy complex in 10 minutes

“Hamistrone Soup”

For Time:   (21 Min Cap)

60 Alternating Stationary Lunges RTG(Alternating Pistols)

50 Wall Balls S(14/10) RX/RTG(20/14)

40 Box Jumps S(20/14) RX/RTG(24/20)

30 Deadlifts S(135/95) RX(155/110) RTG(185/125)

20 Power Cleans

10 Front Squats

WOD Tips:

-The strength/skill work today, is primarily there as prep for today’s workout.  The goal is to move well with the barbell and to work up to a weight slightly above what you plan to do in the workout.  The barbell weight for this workout is heavy today, and will be the same for all 3 barbell movements.  Choose your weight based on the power cleans or front squats, whichever is a tougher movement for you.  The deadlifts should be on the easier side, but it is 30 reps of those, so they should still get tough by the end.  Keep in mind the barbell movements come at the end of this workout, so you will already be pretty fatigued before you pick up the barbell for the first time.

-Today’s workout was recently posted on CrossFit.com a couple weeks back.  This is a “chipper” style workout, where once you are done with a given exercise, you don’t have to see that exercise for the remainder of the workout.  Also, the rep scheme is decreasing throughout, so the goal is to pick up momentum and pick up intensity as you approach the end of this workout.   It’s smart to break up your sets early, even when you don’t feel that you need to.  Small sets with short rest will keep you moving and allow you to stay fresh enough to move the barbell well at the end.

Thursday 10.26.17 Workout of the Day

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Thursday 10.26.17

“Battle Wounds”

4 Rounds for Reps and Quality:

1 Min Row for Calories

1 Min Russian Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)

1 Min Plate Pushes

1 Min SA DB Farmer’s Carry (30 Secs/Side) S(45/35) RX(60/40) RTG(70/50)

1 Min Dragon Flags

-Rest:20 Seconds Between Movements-

WOD Tips:

-“Battle Wounds” is very similar to a format we use a lot in BeachFit where we typically do 1 minute of work and 20 secs of rest between movements.  This is a great structure for building endurance and aerobic capacity, and today is no exception.  The goal with this format is to try to work for the entire minute for most or all of the movements.  For the swings, plate pushes, and dragon flags, you may need to allow for short rest periods throughout, but try to limit yourself to only 1 rest period in any given minute, and keep them very short.  For the SA farmer’s carry, challenge yourself on the weight and challenge yourself to hold on for the full 30 seconds per side.

CrossFit Week of Wods 10.26.17

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Thursday 10.26.17

“Battle Wounds”

4 Rounds for Reps and Quality:

1 Min Row for Calories

1 Min Russian Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)

1 Min Plate Pushes

1 Min SA DB Farmer’s Carry (30 Secs/Side) S(45/35) RX(60/40) RTG(70/50)

1 Min Dragon Flags

-Rest:20 Seconds Between Movements-

WOD Tips:

-“Battle Wounds” is very similar to a format we use a lot in BeachFit where we typically do 1 minute of work and 20 secs of rest between movements.  This is a great structure for building endurance and aerobic capacity, and today is no exception.  The goal with this format is to try to work for the entire minute for most or all of the movements.  For the swings, plate pushes, and dragon flags, you may need to allow for short rest periods throughout, but try to limit yourself to only 1 rest period in any given minute, and keep them very short.  For the SA farmer’s carry, challenge yourself on the weight and challenge yourself to hold on for the full 30 seconds per side.

Friday 10.27.17

Strength/Skill Work:  3 Deadlifts + 2 Power Cleans + 1 Front Squat – Build to a moderately heavy complex in 10 minutes

“Hamistrone Soup”

For Time:   (21 Min Cap)

60 Alternating Stationary Lunges RTG(Alternating Pistols)

50 Wall Balls S(14/10) RX/RTG(20/14)

40 Box Jumps S(20/14) RX/RTG(24/20)

30 Deadlifts S(135/95) RX(155/110) RTG(185/125)

20 Power Cleans

10 Front Squats

WOD Tips:

-The strength/skill work today, is primarily there as prep for today’s workout.  The goal is to move well with the barbell and to work up to a weight slightly above what you plan to do in the workout.  The barbell weight for this workout is heavy today, and will be the same for all 3 barbell movements.  Choose your weight based on the power cleans or front squats, whichever is a tougher movement for you.  The deadlifts should be on the easier side, but it is 30 reps of those, so they should still get tough by the end.  Keep in mind the barbell movements come at the end of this workout, so you will already be pretty fatigued before you pick up the barbell for the first time.

-Today’s workout was recently posted on CrossFit.com a couple weeks back.  This is a “chipper” style workout, where once you are done with a given exercise, you don’t have to see that exercise for the remainder of the workout.  Also, the rep scheme is decreasing throughout, so the goal is to pick up momentum and pick up intensity as you approach the end of this workout.   It’s smart to break up your sets early, even when you don’t feel that you need to.  Small sets with short rest will keep you moving and allow you to stay fresh enough to move the barbell well at the end.

Saturday 10.28.17 – Halloween Party Tonight Starting at 6 PM!!!

“Sesame Street”

20 Rounds For Time: (In teams of 2 – alternating full rounds)

3 Strict Handstand Push Ups S(Standing DB Strict Press) RTG(Deficit 4”/2”)

4 Toes to Bar S(Knees to Chest)

5 Burpees

6 Air Squats

WOD Tips:

-“Sesame Street” is a partner workout, where you will be alternating full rounds with your partner.  In order to get the appropriate stimulus for this workout, most or all of your rounds will need to be unbroken.  Choose a standard for the strict handstand push ups and toes to bar that you believe you can do the whole workout unbroken with.  It’s okay if you have to break up some of your later rounds, but scale the reps or the standard, if this happens anytime before round 15.  We are looking for each round to take about a minute or less today, with the goal of finishing this workout under 20 minutes as a team.

-Don’t forget to come to our Halloween Party tonight at 6 PM at CFPB!  All costumes, food, and drinks are welcome!

BeachFit Week of Wods 10.23.17

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Monday 10.23.17
“Tuck Norris”
A. AMRAP 10
5 SA DB Deadlift / arm
10 cal BIKE
20 seconds of Hollow or Tuck hold
–Rest 2:00
B. AMRAP 10
2 Rope Lowers (Sc: 8 Aust. RR)
10 RKBS
50 Jump Rope singles (25 DU)
+
Core wod
Tuesday 10.24.17
“Burpee Black Cat”
A. 4 sets of:
AMRAP 5
4 Burpee Broad jumps
6 Side plank taps / side
8 Weighted Step ups (4/leg tempo eccentric)
10 Alternating KB Tall Kneeling press
–Rest 1:00 between rounds–
+
Stretch
Wednesday 10.25.17
“Ghost Pepper”
A. 4 rounds (Compare to 9.28.17)
400 meter ROW
20-25 Sit ups
20 DB Front squats
TIME cap: 17 min
+
Cool down / stretch
Thursday 10.26.17
“Battle Wounds”
A. 4 Sets
1:00 Row
1:00 RKBS S(44/35) RX(53/44) RTG(70/53)
1:00 Plate Pushes
1:00 SA Farmers Carry
1:00 Dragon Flags
-rest :20 seconds between movements-
Friday 10.27.17
“Not Your Mummie’s Cindy”
A. AMRAP 20
200 meter RUN
5 Ring Rows (20X0)
10 Push ups
15 Air squats
+
Core Wod
Saturday 10.28.17
“Graveyard Shift”
A. 5 rounds
1:00 on / :20 off
1. Run 250/200 meters
2. Bear crawl
3. SA Chinese KB rows (:30/side)
4. Reverse lunges on sliders (:30/side)

Making the most of your time at CrossFit Palm Beach.

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Palm Beach initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT CrossFit Palm Beach:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.