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  • BeachFit Week of WODs 10.16.17

    By cfpalmbeach | In Blog Posts, WODs | on October 14, 2017

    Monday 10.16.17
    A. “The Melting Pot” (compare to 6.1.17)
    2 hundred meter RUN (Sc: 100)
    4 Sit ups
    6 Mountain Climbers / side
    8 Australian Ring rows
    10 Cal BIKE
    12 SB sit ups
    14 RKBS
    16 DB weighted lunges
    18 Burpee broad jumps (Sc: Broadjump only)
    TIME cap 32 min

    Tuesday 10.17.17
    “Zach’s Secret Recipe”
    A. 4 sets of :
    AMRAP 5
    8 Tall kneeling KB press
    10 Hamstring curls on sliders
    12 Alt. DB bent over rows
    15 seconds of Reverse grip L hang (Sc: Knee tuck)
    –1:00 Rest–
    *Start each round from where you leave off
    Core wod

    Wednesday 10.18.17
    A.”QUADzilla 2.0″
    A. Every 2:00 for 10:00
    7-10 KB Goblet squat (12X1)
    *Build in weight over the 5 sets
    7-10 Plank Body saws on sliders

    B. EMOM 15
    Min 1- 40 seconds of BIKE
    Min 2- 40 seconds of Step ups
    Min 3- 40 seconds of Alt. MB ball slams

    Thursday 10.19.17
    “Get Low”
    A. AMRAP 22
    Buy in: 1000 meter RUN
    20 MB Russian twists
    10 DB Floor press
    2 Rope lowers
    30 seconds of FLR on rings  (Adv: Single leg; :15/leg)
    Core wod

    Friday 10.20.17
    “Death Valley”
    A. For time
    Cal ROW
    Air squats
    Bicycle crunches / side
    Double Unders (Singles X 3)
    Time cap: 18 min

    Saturday 10.21.17
    “Kung Fu Panda”
    A. 5 rounds
    1:00 on / :20 off
    1. 250/200 meter RUN
    2. Contralateral carry (Switch after 60′)
    3. Sit ups
    4. MB chops (switch sides after 5 reps)

  • CrossFit Week of WODs 10.16.17

    By cfpalmbeach | In Blog Posts, WODs | on October 14, 2017

    “Be the change you wish to see in the world.” – Mahatma Gandhi

    Monday 10.16.17
    “Lucky Number Slevin”
    7 Min AMRAP:
    2-4- 6-8..etc
    Power Cleans
    Lunges (Both Legs=1) RTG(Alternating Pistols)
    -5 Mins Rest-
    7 Min AMRAP:
    2-4- 6-8..etc
    Deadlifts S(115/75) RX(135/95) RTG(155/110)
    Push ups S(Banded PU) RTG(Deficit Push Ups 45/25)

    WOD Tips:
    -“Lucky Number Slevin” will be a tough conditioning workout to start the week. The goal today is to keep the barbell light enough where you can keep it moving well
    for both 7 minute pieces. The deadlifts today are meant to be REALLY light and the power cleans should be at a moderate weight. You will be using the same weight
    for both movements so choose your weight based on the power cleans and understand that the deadlifts are going to be light today. This should be a weight you can
    perform 10+ power cleans unbroken with when fresh. During the workout, it’s okay to go to singles to keep your intensity consistent.
    -We are pairing each barbell movement with a bodyweight movement that should allow you to work different muscles and stay moving at a high intensity. For the
    push ups, choose a standard that you can get 12+ reps in a row of when fresh. This will allow you to maintain a high intensity as the reps per round increases. If you
    can do 20+ push ups when fresh, consider doing these at a deficit today.
    -For the lunges, it will be double reps, so you will have to perform a lunge on each leg to get credit for 1 rep. If you are really good at pistols, consider doing these
    today. The nice thing about the pistols is that you don’t have to do double reps, but just understand that your core will be fatigued from the power cleans, so you will
    need to be pretty proficient at these.

    Tuesday 10.17.17
    Strength/Skill Work: Strict Chin Ups (12 Min Cap)
    1 Max Unbroken Set of Strict Chin Ups
    5-4- 3-2- 1 Weighted Strict Chin Ups S(5-4- 3-2- 1 Strict Pull Ups/Elevated or Weighted Ring Rows)
    *After Each Set, Perform a 100 M Recovery Jog

    “The Sandlot”
    3 Rounds For Time: (16 Min Cap)
    400 M Run S(250 M)
    30 Double Unders S(15 Dubs/75 Singles)
    20 Kettlebell Swings S(44/26) RX(53/35)
    10 Toes to Bar S(6 T2B/10 Knees to Chest)

    WOD Tips:
    -Progressing off of last week’s strict pull ups, we are re-introducing weighted pull ups in today’s strength work. We will start with a benchmark set of bodyweight pull
    ups, and this is an opportunity to go for a PR. From there, you can use your max set to put together a plan of attack on the weighted pull ups. If you got 10+ pull ups
    in your max set, try to add weight for all 5 sets of the weighted pull ups. If you were in the 5-8 range, try to add weight to your later sets. If you were under 5, you
    can start with a band and add from there. If you weren’t able to get any strict pull ups, you can work on ring rows, and progressively make them more challenging
    with each set.
    -“The Sandlot” should be a cardio-focused workout where the goal is to stay unbroken for the entire workout. We are looking for this workout to be around 12
    minutes, or about 4 minutes per round. The double unders and toes to bar could create some issues for some athletes, so think about adjusting the reps on these 2
    movements, so you don’t lose the intensity of this workout. We’d like to keep each movement to 1-2 sets at most.

    Wednesday 10.18.17
    Strength/Skill Work: Every 4 minutes for 4 Rounds: (Start @ 65% of your front squat max and build each round)
    3 Front Squats
    -rest 20 seconds-
    6-8 Back Squats
    -rest 2-3 minutes-
    4 Rounds (Each) for Maximum Intensity: (In teams of 4-5)
    5 Tuck Jumps (AFAP)
    10 Plate Hops
    :15 Second Max Effort Row Sprint
    *Perform recovery air squats while teammate #2 goes, then rest until your turn comes up again. Score = Highest Cals/Hr you see on the monitor

    WOD Tips:
    -After 2 cardio-focused days, today is all about strength and power output. The strength work will be a unique challenge in that we will be doing a set of front squats
    and then almost immediately going into a set of back squats. In most athletes, our back squats should be about 10-20% stronger than our front squats, so we should
    still have some back squats left in the tank, even though our front squats feel fatigued. The goal for each set is to perform a challenging set of 3 front squats, and
    then to “burn out” with a moderate set of back squats. You will have 4 sets to build and plenty of rest between sets. Start on the moderate side (65%) and see if you

    can add weight each set. Utilize the full rest and don’t rush these today. If you are doing this properly, you will want/need the full 2-3 minutes of rest after the back
    -Today’s workout is a variation of a workout that CrossFit Aerobic Capacity coach Chris Hinshaw ran us through at the Aerobic Capacity seminar we hosted a couple
    months back. While CrossFit workouts are typically very intense, it’s still rare for us to perform a true all out sprint. Today is an opportunity to work on our maximal
    effort, with no worries about how long we can sustain it for. Today is an opportunity to free yourself from any expectations and just go for it. Have fun with it and
    see if you can tap into a speed you have never experienced before.
    -The theory behind this workout is that we can prime the nervous system for an all out effort. By starting with the tuck jumps and the plate hops, we gear up the
    nervous system to be explosive and fast. Once we hop on the row, our goal is to get the cals/hr to the highest possible number. It doesn’t matter if you can only hold
    that number for a second or two, today is all about how high we can get that peak output. The air squats are there to show us that it’s possible to recover without
    having to completely stop what we are doing. Perform these slow enough where you feel better when the set is done then when you started.

    Thursday 10.19.17
    Strength/Skill Work: 10-12 Minutes to Find a 1 Rep Max 50’ Sled Push (Sled push must be faster than 15 seconds to count)

    “Tool Shed Ted”
    3 Rounds For Max Reps and Quality:
    :40 Secs of Ski for Cals
    :40 Secs of Bike for Cals
    :40 Secs of Side Plank Rotations (Right)
    :40 Secs of Side Plank Rotations (Left)
    :40 Secs of Sled Push (EMPTY)
    :40 Secs of D-Ball Front Carry S(80/50) RX(100/80)
    :40 Secs of Ring FLR

    WOD Tips:
    -Today is very similar to last Thursday’s workout, but we are starting with a fun max effort sled push for today’s strength work. Sleds are one of the most effective
    ways to build strength, power, and conditioning, and to be able to do it in a fairly low impact setting. Challenge yourself to see how much weight you can push on the
    sled in the 10-12 minute window. The only rule is you have to move fast enough to cover the full 50’ in under 15 seconds.
    -“Tool Shed Ted” is the exact same format as last week, but with new movements thrown into the mix. Like last week, the focus is on getting a combination of some
    aerobic work, and a lot of core-focused movements. If you want to push the intensity today, do it on the ski, bike, sled, and d-ball. For the side planks and ring FLR,
    the goal is on quality movement and positions. Quality over quantity today.

    Friday 10.20.17
    “Terrible Two’s
    5 X 2 Min AMRAPs
    3-6 Bar Muscle ups S(4-8 Chest to Bar Pull Ups/Pull Ups)
    175-Yard Shuttle Sprint (25 yards there and back, 3.5 times)
    Max Reps of DB Thrusters in Remaining Time S(30/20) RX(40/25) RTG(50/35)
    *2 Mins Rest Between AMRAPs. Score = Gymnastics Reps + Thruster Reps

    WOD Tips:
    -“Terrible Two’s” is a cool, interval format that will allow us to incorporate some high level gymnastics skills while also achieving a high level of intensity each round.
    With a lot of workouts, when we do high level skills like muscle ups or chest to bar pull ups, these movements can actually take away from the intensity of the
    workout, because we typically have to rest between sets in order to make sure we can execute the complex task being asked of us. What makes today’s format so
    great, is that the complex skill is at the beginning of each interval, so you can complete it when you are more fresh, and then bump of the intensity as you go through
    the shuttle sprints and thrusters.
    -For the gymnastics movement, the goal is to keep it unbroken every single round. We also want the numbers we hit to be consistent, and would like to see no more
    than a 1 rep differential between our highest round and our lowest round. For the thrusters, choose a weight that you could do at least 15+ reps unbroken with
    when fresh. You will have about a minute of thrusters each round, so the cumulative fatigue will definitely catch up to you. We would rather you stay lighter and
    stay moving today, then to go too heavy and get less than 10 reps per round.

    Saturday 10.21.17
    “The Pursuit of Happiness”
    For Time: (In teams of 2)
    50-40- 30-20- 10
    Alternating DB Snatches S(35/25) RX(50/35) RTG(60/40)
    5-4- 3-2- 1
    Rope Climbs S(2-2- 2-2- 2 Rope Climbs)
    *After Each Round Perform 15 Burpee Box Jump Overs S(20/16) RX(24/20)

    WOD Tips:
    -Today’s workout is a partner variation of this year’s first Open workout with rope climbs thrown into the mix. You and your partner can break up the reps however
    you like, and all the numbers listed are totals that you have to hit together as a team. For the snatches, it would probably be best to stick with about 10 reps per
    person at a time (5/arm). This will keep everyone moving at a high intensity and allow you to sustain it for a really long time. Choose a weight for the DBs that you
    could do 15+ unbroken reps with when fresh.
    -For the rope climbs, the RX numbers are uneven in some rounds, so figure out a plan of who should do more rope climbs. The burpee box jumps can get really spicy
    in this workout, so keep these sets small. Stick to no more than 5 reps at a time on these. Just like the Open, you will have to face the box each time on the BBJO.

  • BeachFit Week of WODs 10.9.17

    By cfpalmbeach | In Blog Posts, CrossFit, WODs | on October 6, 2017
    Monday 10.9.17
    A. Every 1:30 for 7:30
    7-10 KB Goblet squat (12X1)
    *Build in weight over the 5 sets 
    B. EMOM 18
    Min1- 40 seconds of Jump rope 
    Min2- 40 seconds of SA Ring rows (switch arms at :20)
    Min3- 40 seconds of Wall Sit (Group MB pass, build in weight throughout workout)
    Core wod 
    Tuesday 10.10.17
    “Green Eggs and Ham”
    A. AMRAP 12
    12/8 Cal Row 
    30 seconds of FLR on Rings 
    100 meter D ball carry 
    –Rest 2:00
    B. AMRAP 12
    90′ Shuttle sprint (30′ turnarounds)
    10-15 SB Sit ups 
    6 DBDL / leg (30X1) 
    Wednesday 10.11.17
    “Talk Burpee to Me”
    A. 3RFT
    15 Burpee Box jump/Step up
    12 BF Curtis P’s 
    9 Cal BIKE
    *250 meter RUN after every round 
    Time cap: 18 min
    Core wod 
    Thursday 10.12.17
    A. Every 3:00 for 21:00 complete the following:
    “Flying V”
    200 meter RUN
    12 Ball slams 
    9 V ups (Sc: Alt. Toe touch)
    **All athletes MUST rest with 30 seconds left in every round.
    (Sc reps: 9/6) 
    Friday 10.13.17
    A. For time (Compare to 7/12/17)
    “Filthy 50” (Scaled reps = 30)
    50 Box jumps
    50 Jumping pull-ups
    50 Kettlebell swings 
    50 Walking lunges
    50 Knees to chest 
    50 DB push press 
    50 Back extensions
    50 Wall balls
    50 Double-unders (Sc: 50/30 plate jumps)
    Time cap: 30 min 
    Saturday 10.14.17
    “Beach Wod”
    9:30 am @ MARCINSKI PARK
    BBQ and drinks to follow 
  • CrossFit Week of WODs 10.9.17

    By cfpalmbeach | In Blog Posts, CrossFit, WODs | on October 6, 2017

    “I fear not the man who has practiced ten thousand kicks once, buy I fear the man who has practiced one kick ten thousand times.” -Bruce Lee

    Monday 10/9/17
    Strength/Skill Work: Every 75 seconds for 6 Sets Complete 2 Snatch High Pulls + 1 Power Snatch (Build in weight when possible. Focus on
    “Skip and Rip”
    5 Rounds For Time: (9 Min Cap)
    35 Double Unders S(20 Dubs/100 Singles)
    5 Power Snatches S(95/65) RX(135/95) RTG(155/110)

    WOD Tips:
    -Today is all about the power snatch. We will be starting with some technique work and an opportunity to lift heavier if you are moving well. The
    snatch high pull is a great way to simplify the first 2 pulls of the snatch, without having to worry about doing the full movement. It is also a great
    way to practice keeping the bar close to the body. Start light on the complex and build only if your form feels very good.
    -“Skip and Rip” is a short and intense workout to finish off the day. The double unders will give a little break from the weight of the snatches, but
    will also add to the grip fatigue in this workout. Pick a weight for the snatches that you could do at least 7+ reps unbroken when fresh. For the
    workout, some may opt to break this up into single snatches, but the rest between reps should be minimal. This should be a short and hard effort
    and the goal is to complete it under 7 minutes.

    Tuesday 10/10/17
    “Ridin’ Dirty”
    20 Min AMRAP:
    20/15 Cal Bike S(15/12)
    20 KB Deadlifts S(44/35) RX(53/44) RTG(70/53)
    20 DB Front Rack Lunges S(35/25) RX(45/30) RTG(50/35)

    WOD Tips:
    -“Ridin Dirty” is a 20 Min AMRAP with 2 weighted movements, so you will definitely want to pace this one right from the beginning. Consider
    breaking up the deadlifts and lunges starting in the first round, so you can keep your sets consistent as you get fatigued. The addition of the
    kettlebells and dumbbells today, will pose a unique challenge for the deadlifts and lunges. Compared to the barbell, these require more core
    stability and will feel heavier than if you were to use the same weights on a bar. Choose weights for these movements that you could do 20+
    unbroken reps with if we required it.

    Wednesday 10/11/17
    “Huff, The Magic Dragon”
    3 Rounds For Max Reps (Goal is 85% intensity with consistent reps from round to round)
    In 3 Minutes Complete:
    25 Box Jumps S(20/16 or Step Ups) RX(24/20) RTG(30/24)
    AMRAP Strict Handstand Push ups S(Seated DB Press) RTG(Deficit Strict HSPU)
    -rest 1 minute-
    In 3 Minutes Complete:
    25 Burpees to 6’ target S(20 Burpees) RTG(30 Burpees)
    AMRAP Strict Pull ups S(Strict Banded Pull Ups) RTG(Strict Chest to Bar)
    -rest 1 minute-
    WOD Tips:
    -Today’s workout is a nice mix of aerobic conditioning and upper body strength training. For each interval, the goal is to take about 2 minutes to
    complete the buy-in, and to have about a minute to work on the AMRAP in the remaining time. While we won’t be using any weights today, this is
    still a great opportunity to build upper body strength. Strict handstand push ups and strict pull ups are some of the most potent exercises out
    -The main objective for today is consistency with your pace and consistency with your repetitions. Aim to complete the box jump and burpee buy
    ins in a consistent time each round and then see if you can get the same amount of handstand push ups and pull ups from round to round. It’s
    okay to save some in the tank on rounds 1 and 2, and then give it a little extra push on round 3 to match or beat your reps from the previous

    Thursday 10/12/17
    3 Rounds For Reps and Quality:
    :40 Ski Erg for Cals
    :40 Landmine Twists

    :40 Row for Cals
    :40 Pikes on Sliders
    :40 Backwards Sled Pull S(90/45) RX/RTG(135/90)
    :40 Farmer’s Carry S(53/44) RX(70/53) RTG(88/70)
    :40 Ring Body Saw S(Plank Transfers)
    *:20 Seconds Rest Between Movements

    WOD Tips:
    -“Handyman” is a great Thursday active recovery type of day, but don’t be fooled by the simplicity of these movements today. The focus today is
    working on some new movement patterns and building core strength and awareness. The landmine twists, pikes, and body saws are all very
    challenging on the core, so these movements should definitely get tough by the 2 nd and 3 rd round.
    -You can push the intensity on the ski erg, the rower, and the sleds today, but most importantly we want to move as well as we can on the other
    movements. Quality is way more important than quantity today.

    Friday 10/13/17
    Strength/Skill Work: Every 2 minutes for 5 Sets Complete 4 Front Squats (Start at 70% and Build)
    “Hung Up”
    3 Rounds For Time: (16 Min Cap)
    8 Hang Squat Cleans S(95/65) RX(135/95) RTG(155/110)
    200 M Run S(100)
    24 Wall Balls S(14/10) RX(20/14) RTG(30/20)
    200 M Run S(100)
    WOD Tips:
    -The focus of today is the front squat, which we will be doing in the strength work, and then touching on again with the hang squat cleans and wall
    balls. For the strength work, all 5 working sets should be pretty tough. You will start at 70% for set 1, and try to increase a little bit each set. Work
    up to a heavy set of 4 that you can confidently hit.
    -“Hung Up” is a leg heavy workout, where the runs will provide a little bit of recovery between sets of squat cleans and wall balls. Choose a weight
    for the squat cleans that you can do at least the first round unbroken. For the wall balls, you should have a weight that you could do at least 30+
    unbroken reps with when fresh. Try to do the wall balls in 1-2 sets per round.
    -The runs will provide a nice break between the squatting movements, but don’t let yourself drop off too much here. Keep a steady pace on the
    runs and then try to push the pace on the final round. The goal for this workout is to finish under 14 minutes.

    Saturday 10/14/17

     Beach WOD Today at Marcinski Park/Juno Beach at 9:30 AM. Drinks and BBQ to follow. Open gym 7-9 AM.

  • BeachFit Week of Workouts

    By cfpalmbeach | In Blog Posts | on October 4, 2017
    Monday 10.2.17
    A. EMOM 21
    Min 1- Run 200/100 meters
    Min 2- 40 seconds of D ball carry 
    Min 3- 40 seconds of Box jump / step up 
    Core wod 
    Tuesday 10.3.17
    A. AMRAP 10
    40 seconds of Wall Sit 
    30 seconds of FLR on rings 
    20 SA KBS (10/arm)
    –rest 2:00–
    B. AMRAP 10
    30 Flutter kicks 
    20 Walking lunges 
    10 DB Deadlift (to the floor)
    Wednesday 10.4.17
    A. “Get 2 Da Choppa”
    AMRAP 24
    250 meter ROW
    20 Sit ups 
    16 Alt. SA Arnold press (Switch down knee after 8 reps)
    10 SA Ring Rows (5/arm)
    100 meter Farmer’s carry 
    Thursday 10.5.17
    A. 4 sets of:
    AMRAP 5 
    10 cal BIKE
    10 MB Stir-the-pots (5/direction)
    20 meter Sled push 
    30 seconds of Side plank / side (Top leg support)
    Friday 10.6.17
    A. “Nasty”
    For Time 
    800 Meter RUN ( Sc: 600 meters )
    25 Jump squats 
    15 Ring push ups 
    3/2 Rope lowers 
    800 Meter RUN ( Sc: 600 meters )
    25 Jump squats 
    15 Ring push ups 
    3/2 Rope lowers 
    400 Meter RUN ( Sc: 250 meters )
    25 Jump squats 
    15 Ring push ups 
    3/2 Rope lowers 
    400 Meter RUN ( Sc: 250 meters )
    Time cap: 24 min 
    Core wod 
    Saturday 10.7.17
    A. 5 rounds
    1:00 on / :20 off
    1. Run 250/200 meters 
    2. Broad jumps / Bearcrawl 
    3. 5 RKBS + 5 KB Goblet squats 
    4. “12 Volts”
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