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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 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”
5 SA DB Deadlift / arm
10 cal BIKE
20 seconds of Hollow or Tuck hold
–Rest 2:00
2 Rope Lowers (Sc: 8 Aust. RR)
50 Jump Rope singles (25 DU)
Core wod
Tuesday 10.24.17
“Burpee Black Cat”
A. 4 sets of:
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–
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”
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.



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.


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.


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


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.


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.


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.


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.