assault bike

16 June 2019 - dadWOD

Happy Father’s Day to all our dads and dads-to-be!

WORKOUT OF THE DAY

Engine Work

In teams of 2, complete as many reps as possible, as fast as possible of:
Movements:
Burpee to a target
Kettlebell swings (24/16 kg)
Wall ball (9/6 kg)
Dumbbell walking lunge
Calorie assault bike
* Partner 1 runs 400m while partner 2 completes burpees. When partner 1 returns they switch with partner 2 running 400m and partner 1 performing burpees.
* Partner 1 then runs 400m while partner 2 completes kettlebell swings, when partner 1 returns they switch with partner 2 running 400m and partner 1 performing kettlebell swings.
*...continue in this fashion until both partners have completed all the movements.

Scoring
* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. 1 point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish. E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 > For finishing 60 seconds behind team 1 they receive a 30 point penalty (1 rep for every 2 seconds)

Specialist Sundays

A) Tall clean + hang clean
5 x 1+1
* Focus on speed under the bar

B) Push jerk
5 x 3

C) Clean pulls
4 x 3 @ 95%+

Barbelles Lifting Class

A) Strength: Sumo Deadlifts
4 x 5 @ 8-9 RPE


B) Strength / Accessory
B1) DB Floor Press: 3 x 10
B2) T Bar Rows: 3 x 10

C) Strength / Accessory
3 Rounds for Quality
10 x Barbell Hip Thrusts
10 x 1.5 Walking Lunges

08 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
2-5 Bar muscle-ups
1 Hang snatch + 1 Snatch
* Start around 50-60% and slowly build each round.

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 Hang clean + 1 Clean + 1 Jerk
* Start around 50-60% and slowly build each round.

C) Conditioning
In teams of 2, complete for time:
100 Calorie row
100 Handstand Push-Ups
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes


Gymnastics Strength & Skill

A) Flexibility
2 rounds for quality:
30 Shoulder PVC pass throughs
10 Bridge-up
3 Skin the cat with 5-10 hold

B) Strength
10 rounds, for quality:
5 Strict Handstand push up
3 Strict muscle-up
10 Leg raise to 3 second L-hang

OR

10 rounds, for quality:
3 Handstand push up negatives to 1-3" deficit
5 False grip ring chin-ups
10 Leg raise to 3 second L-hang

C) Midline
3 Sets of:
15 Candlestick rolls
25 Hollow rocks
25 Superman rock


CrossFit

A) Gymnastics: Muscle-ups / Pull-ups

Every 2 minutes for 20 minutes:
1-3 Muscle-up

Or

Alternating minutes for 20 minutes:
1-5 False grip ring pull-up (Or strict pull-up or 3 negatives)
1-5 Strict ring dips (or 3 ring dip negatives or 5-10 push-ups)

B) Conditioning
In teams of 2 (or 3), complete for time:
100 Calorie row
100 Toes to bar
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes

14 May 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning

4 minute AMRAP:
27 Calorie row (or 21/18 Calorie bike)
27 Kettlebell swings (24/16 kg)
27 Chest to bar pull-ups

- 4 minute rest -

21 Calorie row (or 15/12 Calorie bike)
21 Kettlebell swings (24/16 kg)
21 Chest to bar pull-ups

- 4 minute rest -

15 Calorie row (or 12/9 Calorie bike)
15 Kettlebell swings (24/16 kg)
15 Chest to bar pull-ups

12 May 2019 - Reminder: Online Mobility Workshop on Sunday!

Don’t forget to tune in Sunday evening to Coach Phil’s Online Mobility Workshop! We will be focusing on assessing and improving your ankle mobility. The link to the workshop will be posted in Slack.


WORKOUT OF THE DAY

Engine Work

"Rabbits Delight V.2"

* Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to run 400m.
* The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles.
* After both partners have completed a run and the first movement, the cycle repeats for the next movement


Calorie row
Dumbbell thrusters
Calorie Assault bike
Burpee box jump overs (24/20 in)

* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties.
* One point will be subtracted from the team’s score for every 2 seconds they finish behind the first team that finishes


Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
Build to a 1 rep max

C) Snatch push press + Overhead squat
4-6 x 3+1 @ 90%+ of B


Barbelles’ Lifting Class

A) Snatch Grip RDL
4 x 6 @ 90-100% of Snatch

B) Accessory
B1) Banded Face Pulls: 3 x 15
B2) Seated Z Press: 3 x 8-10

C) Skill Work
Linking Toes to Bar

11 May 2019 - WOD

WORKOUT OF THE DAY

CrossFit & Competition Class

A) Team Workout!

In teams of 2-3, complete as many rounds and reps as possible in 18 minutes of:
15/12 Calorie row
18 Dumbbell snatch (22.5/15 kg)

Immediately followed by…

Overhead plate hold (20/15 kg)
– While next teammate completes the row and dumbbell snatches

Rest 2 minutes, and when the running clock reaches 20:00…

In teams of 2-3, complete as many rounds and reps as possible in 18 minutes of:
12/9 Calorie assault bike
12 Alternating arm dumbbell push press (22.5/15 kg)
* Non-working arm is holding dumbbell in the front-racked position while working arm performs push press

Immediately followed by…
Front racked kettlebell hold (24/16 kg)
– While next teammate completes the Assault Bike and push presses

Workout Flow
* The working partner moves through the first two “active” stations as quickly as possible, when they finish they immediatley commence the hold (either overhead or front-racked)
* The next teammate then starst their round.
* Team of 3: At all times one teammate will be working, one will be holding and one will be resting.
* Team of 2: No rest, #sorrynotsorry

27 April 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Gymnastics Skill Work: Bar Muscle-ups

EMOM x 7:
1-5 Bar muscle-ups

B) Conditioning: Team Training

In 14 minutes:

In teams of 2, each individual completes:
21-15-9 Wall ball (9/6 kg)
9-15-21 Pull up

In remaining time...

Set a 1RM for the complex
1 Clean + 1 Hang clean
* One bar per pair
* Ideally, work in a Male / Female pair


Gymnastics Strength & Skills

A) Flexibility

12 minutes, for quality:
2-3 Skin the cats, with 3 second hold at the bottom
1 minute couch stretch per side

B) Strength

15-20 minutes, for quality:
3-5 Strict wall facing handstand push-up
5-10 Strict chest to bar pull-ups
5 High box jump (stick landing)

For quality:
20 Wall climbs, with 10 second hold on the handstand

C) Flexibility (Round 2!)

2 rounds of:
20 Roll to pike stretch
20 Roll to pancake stretch
20 PVC pass throughs


CrossFit

A) Strength / Conditioning

Every 3 minutes for 15 minutes:
5 Deadlifts @ 70%+ of 1RM
5-10 Strict pull-ups
* Rx+: Strict chest to bar pull-ups

– Rest 5 minutes –

In teams of 3, 10 minutes: Max calorie assault bike or row

* Switch as needed
* Each effort should be 100% effort sprint


B) Accessory

4 Supersets:
10-12 Barbell bicep curls
10-12 Dumbbell skull crushers

24 April 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Practice

15-20 minutes : Handstand holds & handstand walking practice

B) Conditioning

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 minutes of rowing (for calories)
2 minutes of burpee box jump-overs (24/20 in)
2 minutes of assault bike (for calories) OR Double unders
400m Run

* If you want to work on double unders, switch the bike out.
* Nasal breathing only, gears 1-3
* You will have approximately 2 minutes rest every 10 minutes. Take this as complete rest, or continue to practice your gymnastics drills

19 April 2019 - WOD

WORKOUT OF THE DAY

A) Strength / Conditioning

Every minute for 10 minutes, alternate between:
15/12 Calorie row or 12/9 Calorie bike
Max dumbbell bench press (22.5 / 15 kg)

Every minute for 10 minutes, alternate between:
15/12 Calorie row or 12/9 Calorie bike
Max power cleans @ 90-95% of 5RM

Every minute for 10 minutes, alternate between:
15/12 Calorie row or 12/9 Calorie bike
Max strict ring dips

13 April 2019 - Easter Egg Hunt!

WORKOUT OF THE DAY

Easter Egg Hunt! (In All Classes):

In 8-10 minutes, working with a partner, FAMEAP (Find As Many Eggs As Possible):

Partner 1 searches the gym for an Easter Egg
Partner 2 Rows / does Wall balls (alternate each round)

* When Partner 1 finds an egg, they come back and switch with their partner
* If Partner 2 needs to rest on the rower or wall balls, they have to find their partner and switch tasks
* The team with the Most Number of Eggs x (Cal Row + Wallballs) = The Winner!


Competition Class

A) Lone Wolf Q.2
Standards can be found here
On a 12 minute rolling clock:

0:00 to 3:00:
100 Double unders + 1RM bench press

3:00 to 7:00:
100 Double unders + 3RM front squat

7:00 to 12:00:
100 Double unders + 5RM deadlift
* Score is the total of the three lifts

B) Conditioning

Every minute on the minute, for 10 minutes, perform:
3 Power cleans @ 70-80%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
2 Power cleans 80-90%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
1 Power clean @ 90%+


Gymnastics Strength & Skill

A) Grip Strength
15 Sets of:
Grip Complex: Overhand + underhand + eagle grip

B) Strength
4-6 Sets of:
15 Ring push-up
10 Candlestick to hollow vertical jump
20 Superman rocks

C) Midline
5 Sets:
10 Right side hip down/ups
10 Left side hip down/ups
10 Body saw


CrossFit

Every minute on the minute, for 10 minutes, perform:
3 Power cleans @ 70-80%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
2 Power cleans 80-90%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
1 Power clean @ 90%+

11 April 2019 - Throwback Thursday: "The Myth Behind the Muscle, or What's the Beef with Bulky?"

It’s time once again for our Throwback Thursday blog. This time, we’re throwing it back just a couple years to 2017, when Coach Maria got angry, then she became rational, then she got all emotional.

Read on to learn “The Myth Behind the Muscle”, and to ask “What’s the Beef with Bulky?”, originally published on 15 April 2017.

This throwback is dedicated to Alice, Hilary, Daisy, Naama and Aoife, who motivate and inspire our athletes every day.

Coach Maria circa 1989 (left), circa 2011 (middle), circa 2017 (right). Coach Maria trains 1.5 - 2 hours a day, 5 days per week. She consumes at least 2600 calories per day (aka A LOT).

We are well in to our strength cycle now and our blogs and social media posts abound with jokes about "Making the Gainz". We’re asking you to lift heavy, we’re decreasing the volume of conditioning workouts, and we’re programming dumbbell bench press.

Ladies, I think it’s a pretty good time to address the elephant in the room…


What if you don’t want to get the gainz?? What if you don’t want to increase the circumference of your biceps? What if you just want to get a bit more toned?


WHAT IF YOU DON’T WANT TO GET BULKY?

This post is going to start off as a bit of a rant, but bear with me. It gets more motivational towards the end.

The first rant begins…

American gymnast and 2016 Olympic individual all-around, vault and floor gold medalist, Simone Biles (top); British Track and Field Athlete and 2012 Olympic Gold Medalist, Jessica Ennis (bottom left); 2015 CrossFit Games Athletes preparing for the Open Water swim event (right)

What is bulky?

Am I bulky? Is Simone Biles bulky? Is Jessica Ennis bulky? What about these CrossFit Games athletes?

What’s the difference between bulky and muscular? Muscular and lean? Lean and toned?

Why is it ok and acceptable for someone or something else to shape your opinion of what too bulky is for you, if you’re enjoying your training?

Followed quickly by the second rant…

Let’s say you consider any of the aforementioned women to be too bulky for your tastes - their body shape is not what you would desire for yourself. Fair enough, again, to each their own and who am I to shape your opinion of what too bulky is!

But take a minute to rationalise…

Do you believe that these athletes picked up a dumbbell one day and their biceps grew exponentially, immediately? Do you think they did three sets of 60 kg back squats and the next day their ass and quads were so large that none of their jeans fit anymore? Do you think that the volume and intensity of strength training the average woman does every day in her CrossFit box or gym is enough to make her body look like this? If you answered yes to any of these questions, that's straight up ignorant and naive. Furthermore, by thinking that, you have completely undermined the effort these women have put in to get to where they are today.

These athletes train at least 3-4 hours a day, 5 days a week. Not to mention the time (and money!) they spend on recovery. They are meticulous with their nutrition and eat A LOT to support that training. They miss out on social engagements and make more sacrifices than you could imagine to develop their bodies into finely tuned, highly trained machines, all in order to achieve the goals they set out for themselves. And it takes a long time.

::Deep Breath::

Calming down, most women I have spoken to choose not to lift, or are tentative to increase the weight that they’re lifting, because they do not want to get bulky, i.e. gain too much muscle. Again, what “too much muscle” means is entirely subjective to you, but know that it doesn’t happen over night, and you have to put in some serious hours and make some difficult choices and commitments to get as muscular as these athletes.

As explained by Molly Galbraith of Girls Gone Strong:

Because most of the studies done on hypertrophy have been on men, post-menopausal women, or women with health conditions, it’s impossible to state with certainty how much lean mass a woman can expect to gain when she starts strength training. What I can tell you is that not a single expert guessed that it was greater than .5 – 1 lb. a month for the first 6-12 months, and that it slows considerably the longer you’ve been training. And this is in women who are making a conscious effort to gain lean mass, and eating to support these goals.

SO WHY SHOULD YOU LIFT?

Let’s start with the physical benefits…

Increase your lean mass

Often, when people say they want to tone their physique, what they’re actually saying is they want to gain lean mass, and for good reason! Increasing your lean mass (aka your muscle mass) not only helps to give the appearance of a toned physique, it also helps maintain a healthy body composition because muscle is a metabolically expensive tissue, i.e. it burns more calories than fat tissue.

Put yourself ahead of the game (Bone density and Sarcopenia)

Strength training will also put you ahead in the Age Game, helping you maintain your good health as you get older. Lifting weights and lifting heavy not only increases bone density, which will help to prevent the effects of osteoporosis; it also helps reduce the effects of sarcopenia – the loss of muscle mass, strength and mobility – as you age. You’ll be the kick-ass 80 year old Grandma forgoing the zimmer frame to go hiking with your grandkids!

Fat loss (oh wait, wasn’t that your goal to begin with??)

As mentioned above, an increase in lean mass means an accelerated metabolism, which in turn promotes fat loss (assuming you’re eating as you should do).

Now the mental benefits of lifting…

Because you should all know by now that training encompasses so much more than a 20 minute AMRAP to get you sweaty!

Set more rewarding goals

Weight training gives us the opportunity to set positive, performance-based goals instead of negative, aesthetics-based targets (“I want to gain speed by getting an 8 minute 2k row, gain strength by adding 10 kg to my back squat, improve my fitness by being able to complete Murph as Rx” as opposed to “I want to lose 5 kg, drop an inch around my waist, fit into those size 10 shorts”).

Whereas training for an arbitrary aesthetic goal can be demotivating, training for a physical, tangible goal is much more rewarding and more exciting to follow through.

Develop confidence in overcoming a challenge

You know that little internal monologue you have before you approach a heavy bar? “I got this, the last set felt easy, I’m feeling strong today”. That’s called confidence and the bar is your challenge. Think that that confidence leaves you as soon as you walk out of the gym? Think again. The confidence you develop in your training will transfer directly over to any challenges you face outside of the box. You’ll find an increased sense of confidence overcoming obstacles, regardless of if they are measured in kilos or as deadlines at work.

Learn to deal with failure and character building

I can’t sugarcoat everything. There will be days when your lifts won’t go as planned, or a goal you set for yourself might take longer to achieve than anticipated. Strength training is a great exercise in building character, in learning to deal with failure, in picking yourself up, in trying again when you fail, in sticking with it when you can’t quite see the light at the end of the tunnel. Just like your improved confidence, these skills from your training will transfer over and help in the way you deal with problems in your everyday life.

Become a positive role model

Although I questioned if there was such a thing as too muscular (determined by one’s personal taste and preference), I’m certain there is such a thing as too skinny, which comes down to health and wellness. In a world dominated by unattainable notions of beauty, why not be the woman that shows younger girls not what they should look like, but what they can do?

Let’s refer back to those women I mentioned before when I was ranting about what ‘too bulky’ actually means.

I selected their photos because I know that we all look up to them. We are awe-struck when we see them on television, we well up with patriotic pride when they stand on the podium, and if we saw them in the street, you better believe we’d stop them for their photo. However, I bet you that we don’t do this because of the way these women look in their Instagram selfies or the way they rock a bikini. These women are empowering to other people (both women and men) not for how they look, but for how they perform. Their bodies have a purpose and they are doing everything in their power to fulfil that purpose. That is inspiring.

Regardless of your training background, your goals, what you want your body to look like, or what other people think about you, know that you can be strong, you can be athletic and you can move well. Focus on these positives in your training, instead of focusing on how you should look, and in addition to being strong and healthy, you might also possess that one thing that makes you more attractive than anything else... Happiness :)


WORKOUT OF THE DAY

A) Conditioning: Interval Weight Training

4 rounds, rest 2 minutes between rounds:
10 Snatch @ 70-75% (doable in 1 to 2 sets) immediately into:
1 minute: Max calorie assault bike or row

- Rest 5 minutes -

4 rounds, rest 2 minutes between rounds:
1 minute: Max push press @ 60% of 1RM
1 minute: Max burpees