Saturday: 160206

Posted: February 5, 2016 by Todd Katz in Uncategorized

4 Cycles
AMRAP 3
10 SDHP 95/65
10 Bar Facing Burpee
2 Minutes to establish a heavy clean and jerk
1 minute break between cycles.

Coach’s Notes: So each cycle including rest time is 6 minutes. First 3 is the AMRAP. Next two minutes is the clean and jerk. For Clean and Jerk, you may do any type of clean and any type of overhead movement for the jerk. Arms must be locked out and feet under hips for rep to count.

Other Rules: Heavy weights MUST BE ON THE INSIDE and all bars MUST BE CLIPPED. If anyone would like to do this as a two person team WOD, that is an option. People who are competing in the Open and/or SuperFit two person team comps, will get the proper training either way. Plate movement has appeared in 3 of the 5 CrossFit Open years. So this can be a perishable skill if not practiced.

Friday: 160205

Posted: February 4, 2016 by Todd Katz in Uncategorized

Part A) Warmup your Power Snatch, OHS, Hang Snatch (10 min. cap) Then
EMOM 12
Even Minutes:
1 Power Snatch
1 OHS
1 Hang Snatch (full squat)
Odd Minutes:
5 Shoot Thrus using Kettlebells for parallettes:
Pushup
Shoot Thru
Dip

Part B) AMRAP 12
9 Overhead Squats 135/95
12 Toes to Bar
15 KB Power Swings 1, 3/4 pood

Thursday: 160204

Posted: February 3, 2016 by Todd Katz in Uncategorized

Part A) As Many Toes to Bar as Possible in 2 minutes. (if you drop off the bar, that’s ok. get back up and keep going)

Part B) Bench Press
3-3-3-3-3

Part C) For Time:
5 Rope Climbs
Then
21-15-9 Reps:
DB Floor Press
Wall Ball Shots 25/20 10ft. target
Then
5 Muscle Ups

Wednesday: 160203

Posted: February 2, 2016 by Todd Katz in Uncategorized

MARK YOUR CALENDARS: Friday February 12th We will be holding a CrossFit Open Seminar from 5:30 to 7:30. The seminar is being put on by Coach Katie “Noto” Hangar and Resident Bad Ass Tony Kurz. I will kick off the seminar giving some insight into when your best laid plans go to hell. After a decade of running marathons I’ve been there so many times that I believe you will find some good insight as to how it will translate into your Open Workouts this year and how to stay calm when the plan isn’t going your way. Katie and Tony will then present strategies for tackling the Open Workouts this year. This will be a hands on seminar so be prepared to workout using their strategies.

Part A) 500 Meter Row @ 26 SPM or less focusing on form
50 Hip Extensions

Part B) Hang Power Clean (18 minutes work up to a heavy triple)

Part C) 3 Rounds for For Time (20 min. cap)
30 Cal. Row
20 Box Jumps 24/20
10 Power Cleans 155/115

Tuesday: 160202

Posted: February 1, 2016 by Todd Katz in Uncategorized

MARK YOUR CALENDARS: Friday February 12th We will be holding a CrossFit Open Seminar from 5:30 to 7:30. The seminar is being put on by Coach Katie “Noto” Hangar and Resident Bad Ass Tony Kurz. I will kick off the seminar giving some insight into when your best laid plans go to hell. After a decade of running marathons I’ve been there so many times that I believe you will find some good insight as to how it will translate into your Open Workouts this year and how to stay calm when the plan isn’t going your way. Katie and Tony will then present strategies for tackling the Open Workouts this year. This will be a hands on seminar so be prepared to workout using their strategies.

Part A) Skill Work on Rope Climbs and HSPU or 3 Rounds: 2 Rope Ascents 5 HSPU (deficit up to 9 inches)
Part B) Power Snatch (15 minutes work up to a heavy single)
Part C) 5 Cycles: 3 minutes to complete two rounds: If you complete all reps, add 2 reps to each exercise for the next cycle. If you complete the two rounds within each of the 3 minute cycles you may rest. If you fail to complete two rounds start at the beginning of the 10 Rep cycle.
10 Power Snatches 115/85
10 HSPU
30 Double Unders

Coach’s Notes: Please review last year’s requirements for Open standards for the HSPU. Open Athletes are strongly encouraged to tape the wall as directed in the video instructions. You may have a solid HSPU, however, minor adjustments relative to feet/hand position for the measurements will expose potential weaknesses. Don’t let those weaknesses into this year’s open. Review the video and work with your coach.

Monday: 160201

Posted: January 31, 2016 by Todd Katz in WODs
Tags:

MARK YOUR CALENDARS: Friday February 12th We will be holding a CrossFit Open Seminar from 5:30 to 7:30. The seminar is being put on by Coach Katie “Noto” Hangar and Resident Bad Ass Tony Kurz. I will kick off the seminar giving some insight into when your best laid plans go to hell. After a decade of running marathons I’ve been there so many times that I believe you will find some good insight as to how it will translate into your Open Workouts this year and how to stay calm when the plan isn’t going your way. Katie and Tony will then present strategies for tackling the Open Workouts this year. This will be a hands on seminar so be prepared to workout using their strategies.

Nutrition/Fitness Bonus Point Opportunities this week: Give yourself 2 daily points by completing the following work sometime during the week (doesn’t have to be all at once) 100 odd object pullups (we have a rope on the back rig, but feel free to use other objects as well. tree brach, throw a towel over the pullup bar. If you are unsure ask.)

Part A) 3 Rounds Not For Time: 10 GHD Situps, 10 alt. Pistols, 10 Ring Dips (7 min. cap)
Part B) Thruster – 15 minutes; work up to a heavy double (work off a rack today)
Part C) CrossFit Open WOD: 14.5 (20 min. cap)
21-18-15-12-9-6-3 Reps for Time:
Thrusters 95/65
Bar FACING Burpees

Compare to: 140329

Saturday: 160130

Posted: January 29, 2016 by Todd Katz in Uncategorized

Have you signed up for the 2016 CrossFit Open? Go here and join the Hammer Down Team. There are Rx, scaled, masters, teen divisions! Everyone can participate. And what’s the worst that happens? There is a movement you can’t do yet? Does that stop you from coming to the Box? Of course not!!! We will scale the WOD anyway and you report whatever score you can. Maybe it’s a ZERO. In a year you’ll be able to see how far you’ve really come!!!

Also, reminder: FRIDAY NIGHT FIGHTS Coming your way! Hopefully Mustang Sallys (the new local Brewery across the street)will be open by then and Friday Night Fights turns into Friday Night Happy Hours!!!

In Teams of Two: (one person works, other person is at Rest*, see coach’s notes for additional rules of the workout)

Row 1000 Meters
100 Push-Ups (weighted 45/25) – partner spotted (no situps)
100 Alternating and Weight Increasing SUMO Deadlifts (starting weight 135/95) Every 10 Reps increase weight by 10#s.
100 KB alternating 1 arm Power Snatches – 1 pood / 3/4 pood
100 KB alternating 1 arm Power Cleans – 1.5/1 pood
100 Push-Ups (hands on med ball)
Row 1000 Meters

Coach’s Notes: Rest = Situps… each team in addition to tracking time for their workout also needs to track total number of situps completed. All work needs to be completed EVENLY.