Workouts for the Week of April 3rd – 8th

Wanted to share a few thoughts on The Open and our programming:

First off…the Open is a long 5 weeks for us…lots of planning, getting judges, programming workouts around what the open brings, etc.  And while it may be long there is something magical that happens every week that makes us forget the long hours.  Over the course of 5 weeks I saw so many triumphs.  I saw Jen Sodikoff and Zap deadlift 155lbs 55 times…probably the most they had ever deadlifted and to do it that many times is unbelievable.  I saw Kim Constable conquer the row for 55 Calories and make it to the wall in time to do 3 Handstand Pushups…strict no less.  I also watched her two kids sit by her side and cheer her on and told us how proud they were of their mom when she was done.  I watched Shane Smith make a last minute decision to go RX on the DB clean workout, made it to the muscle ups but did not get one…less than a week later he banged out 3, probably something he never would have tried had it not been for the RX attempt.  I saw Anna King and Lindsey Sodikoff both get their first unassisted pullups.  I saw my wife who one year ago was nursing my then 3 month old son bounce back to finish 215th in the world out of close to 30,000 people.  We witnessed Karen Sodikoff at over 60 years young do 90 Thrusters to finish all 5 of the workouts in her first Crossfit Open.  Last but not least, in pure fashion we saw Laura Sager and Katie Welborn hit their first bar muscle ups.  The roar in the gym the night Laura made it over that bar was something that sends chills down your spine…like Michael Jordan hitting a buzzer beater.

Greater than any one feat, every weekend I saw the community rally around our athletes.  You guys cheered, stayed till the end and helped clean up week after week.  There were times people did not want to pick up the bar, but the yells from the crowd made the bar a little lighter, made the pace a little faster and the burn a little less.  Thank you from the bottom of our hearts for making this place the best damn gym…when someone asks where I train I’m proud to tell them Rocktown CrossFit and you should be too, you guys are what make us stand head and shoulders above the rest.

As for programming, I like to divulge from time to time what makes me tick.  I’m a crossfit OG in the fact that I love the old days.  Before there were guru’s like Ben Bergeron or sites that programmed for you the only outlet for workouts was the mainsite…crossfit.com.  Lauren and I would do whatever they prescribed.  We did the workouts by ourselves and compared times.  Obviously things evolved from there and we are where we are now because of those early roots.  Greg Glassman who most of you know is credited for creating “crossfit” once said the following statement “Live your life in couplets & triplets. Go heavy at least once a week. Every now & then go long”.  I truly try to live by this methodology when I put together our workouts.  I think a lot of gyms overthink the programming when simplicity is what creates results.  I think the hard part for us at times is conveying the desired stimulus to each of you.  So you’ll notice below I’ve added some workout notes that will hopefully help you prepare for each day at the gym and what your goals should be.  At the end of the day the major thing that sets us apart from other programs is INTENSITY.  Good luck, attack the week and as always we are open to feedback, let us know what you think!

 

Monday, April 3rd

Strength

15 Minutes to work up to a heavy Hang Squat Clean and Jerk for the day

 

Workout

4 Rounds for Time

3 Muscle Ups (8 dips)

10 Clean and Jerks (115/75

Workout Notes: The Clean and Jerks should be light and something that can be strung together.  If you find yourself failing several times on the muscle ups then you should scale back to dips…this should be a moderate to up-tempo pace for today’s workout…executing muscle-ups with an elevated heart rate then hanging on to go unbroken on those last 10 clean and jerks.

 

Tuesday, April 4th

Strength

Overhead Squats

3-3-3-3-3

 

Workout

As Many Rounds as Possible in 7 Minutes

10 Power Cleans (135/95)

20 Pushups

*courtesy of crossfit.com

Workout Notes: This is balls to the wall.  Light cleans (and if they aren’t light then scale the weight) and pushups.  Come out hot and stay hot…go to failure.  This is a typical workout that look deceiving but is the type of workout that makes “crossfit” so great…go hard and let the coach peel you off the floor when it’s over.

 

Wednesday, April 5th

“Jackie RX+”

2000m Row

50 Thrusters (95/65)

30 Chest to Bar Pullups

 

!Cashout!

Durante Core

5 Rounds: 1 Minute rest after each

10 V-Ups

10 Hollow Rocks

10 Russian Twist

10 Second Hollow Holds

Workout Notes: Every week typically has at least one grinder style workout…this is it.  Long row followed by lots of thrusters and finishing with one of the most difficult gymnastic movements.  Our goals here should be to maintain a manageable pace on the rower, ¾ speed if you will.  Not so slow that we are watching paint dry but a steady pace.  2 ways to look at the thrusters…attack them with a big set and maintain small sets after or stick to a set number each time.  Whichever you choose the breaks should be short.  Once we get to the pullups its go time.  An option where you can stay moving but maintain the integrity of the movement.  You’re going to be tired by the time you get there but keep the breaks at a minimum.  20 Minute Cap.  If you’re not wasted by the time you’re done you should have pushed down on the gas pedal a little sooner.

 

Thursday, April 6th

Workout

5 Rounds

400m Run

21 Deadlifts (185/135)

*courtesy of crossfit.com

Workout Notes: Simple…yet effective.  Keep your run times consistent and your deadlift sets similar…go unbroken on the bar if you can.  This should be a moderate weight…something that COULD be done unbroken but definitely shouldn’t be singles.  Find that good happy-medium weight and get after it!

 

Friday, April 7th

Conditioning

Every Minute on the Minute for 18 Minutes

Odd – 15/12 Calories

Even – 20 Flutter kicks (1-2-3 = 1, 1-2-3 = 2)

 

Workout

8 Minute Ladder

2-4-6-8-10-12-etc.

Power Snatch (75/55)

Box Jumps

Workout Notes: Light and fast.  Go unbroken as long as you can on the snatches.  Don’t let the form get sloppy just because its light!  Stay moving on the box jumps and attack the barbell.

 

Saturday, April 8th

As Many Rounds as Possible in 16 Minutes

With a Partner

5 Front Squats (155/105)

10 Toes to Bar (20 situps)

15 Burpees

Workout Notes: Share the love! Find what works best for you and your partner but I don’t know many people that can do 15 burpees by themselves faster than 2 people splitting them up 😊  good luck, have fun and give some chalky high fives when you’re done!