Saturday, March 16th, 2019 WOD

WOD
“Balls’o’Fun”
Complete w/a Partner

Buy In: 100 MB Chest Throws (20/14)

Complete 10 Rounds
25 MB Huggie Squats
10 MB Partner Russian Twists
25 Synchronized Hip Bridges
10 Partner MB Sit-ups

Cash Out: 20 Partner High-Five Push-Ups

Time Cap= 25 minutes

*Partners can split reps up on Huggie Squats. All others are done together.

Friday, March 15th, 2019. 19.4 Friday Night Fights

19.4: Your Burpee Open Workout

Alex A in the FaceOff

Stimulus
This is an absolute metabolic burner testing overall efficiency in the snatch as well as maintaining tempo through burpees. Gymnastics skill and capacity will also be tested through the decently high volume of BMUs. This will be a pure VO2 max or Anaerobic Threshold test for our athletes.

Warm-up/Prep
This workout should take a longer warm-up period. Put together a mixture of about 3-4 movements that will mimic the work being done in this workout and create a warm-up (Empty bar Snatches, Cobras + Downward dogs, kipping, etc.) and get the heart rates up for an extended period of time.

I would mobilize after this (shoulder & hip complexes) and then complete one more shock to the anaerobic system with a few bursts to spike the heart rate for 90-120 seconds.

After the above, athletes should prepare specifically for the workout and drill BMU work and snatch cycling. A more specific structure will need to be implemented but this can be a smooth effective warm-up sequence.

Strategy

  • Establish an understanding of your capabilities before the workout begins.
    • Can you snatch this weight easily
    • Can you complete BMUs well? Or will you need to do small sets?
    • How will you pace your Burpees? The step back and step in is now allowed
  • If you’re a BMU slinger and the weight is easy, you will basically need to manage your pace in the first 3 mins while keeping efficient so you can complete the final 3 mins effectively as you manage your burpee pace.
  • For most of KSCF athletes, the BMUs will be broken up in the back end so saving yourself for those may be the best strategy. That means work quickly in the first 3 mins but don’t burn yourself out so you don’t have to stand around too long between BMU sets
  • For people who decide to go Rx but can’t do BMUs, this is a 3-minute workout for you. Simply, finish your first couplet and get your best tiebreak possible.
  • For scaled athletes, pick one of the two methods above based on your abilities on the kipping PUs and pacing on the burpees. The snatches are light and are manageable for all.
  • Snatch cycling:
    • going from ground to overhead (muscle-snatch) and overhead straight to ground will be fast but in the long run, it may only save 2-5 secs per set of 10. It may be more of a HR spike than you need prior to burpees
    • Understand where your strength/abilities are and pick a pace where you won’t have to drop the bar during a set of 10.
  • Burpee Cycling:
    • New standards this year with step-backs/ins. You still need to jump from 2-feet (Rx) and both feet need to land on the other side before next burpee.
    • This is about practicing and finding a pace that will keep you moving the whole set and not creating such a metabolic spike that you need to rest before stepping into your next set of snatches. Being efficient and managing here to shave more time off your set is important. There are more total reps, it takes longer to complete 1 rep, and more time can be saved.
  • Bar Muscle-Ups need to be managed from the beginning. Most of KSCF athletes have trouble with this movement. Understand your capacity and how many you can complete and break your sets up early. This 3-minute side of the workout will become more of a burpee workout than a BMU workout. Know that and manage your sets from the first set.
  • On the BMU sets, find a bar that is not too high for you so you can cycle to the bar a bit quicker and can manage your initial swinging kip into your first rep.

WOD
WORKOUT 19.4 VARIATIONS

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Thursday, March 14th, 2019 WOD

19.4 Post-WOD After Party
This week after completing 19.4 our KSCFam will be heading to Courtside Karaoke bar on Cambridge Street in Cambridge. Depending on how long the workout is we will head over by around 8 pm or after. Bring your SOs, friends, and anyone else. There will be Karaoke, food, and drinks!

19.5 After Party
Follow this Facebook link and let us know if you’ll be coming to the final celebration of completing our first 2019 CrossFit Open! There are a couple of locations we want to narrow down for what works best for our athletes. Take a moment and pick a location.

Michele FaceOff Grindin’

WOD
Indoor/Outdoor Triathlon

Complete in any order:
Bike 2 miles (3.2 km)
Row 1 mile (1.6 km or 1600m)
Run 1/2 mile (800 m)

Wednesday, March 13th, 2019 WOD

19.4 Post-WOD After Party
This week after completing 19.4 our KSCFam will be heading to Courtside Karaoke bar on Cambridge Street in Cambridge. Depending on how long the workout is we will head over by around 8 pm or after. Bring your SOs, friends, and anyone else. There will be Karaoke, food, and drinks!

19.5 After Party
Follow this Facebook link and let us know if you’ll be coming to the final celebration of completing our first 2019 CrossFit Open! There are a couple of locations we want to narrow down for what works best for our athletes. Take a moment and pick a location.

This Guy Always Knows When the Camera’s On Him

KSCF Private FB Group
KSCF Women’s Only Group

Strength
Complete 3 Giant Sets

I) 5 Pistol Squats/leg
II) 10 Side Plank w/rotations/side
III) 10 Prone Military Press
*Rest 60 seconds

WOD
“Clean Before You Jerk”

AMRAP 3 mins
21 Hang Power Cleans (95/65)
6 Push Jerk
AMRAP Toes to Bar

Rest 3 mins

AMRAP 3 mins
15 Hang Power Cleans (135/85)
6 Push Jerk
AMRAP Toes to Bar

Rest 3 mins

AMRAP 3 mins
9 Hang Power Cleans (165/105)
6 Push Jerk
AMRAP Toes to Bar

L3: 95/65, 115/75, 135/85
L2: 95/55, 105/65, 115/75
L1: 75/45. 95/55, 105/65

Monday, March 11th, 2019 WOD Outline

19.3 Athletes
For those planning to attempt to complete or redo 19.3 today, please plan to complete this outside of our classes from 5:15 pm until 7:15 pm. There will not be enough space to conduct our classes as well as completing this workout.

If you have not entered your score yet please enter it prior to 8 pm tonight.

Strength
Every Minute On The Minute

Week 2: Hang Snatch + Snatch + OHS
1+1+2 (6 minutes)

WOD
“Yin-Yan”

AMRAP 12 minute
10 DB Cleans
5 DB Push Jerk
10 Burpee Box Jump Overs (24/20)
5 Muscle Ups

Rx: 50/35
L3: 45/30
L2: 40/25
L1: 35/20

Friday, March 8th, 2019. 19.3 Friday Night Fights

19.3… Are your shoulders tired yet?
This week’s workout is going to be fun! There is strategy and strength all wrapped up into 10 mins or less. Here are some tips for the workout.

GOOD LUCK!!

Stimulus
19.3 is a fairly steady flow workout depending on your pace. The faster you move the higher the HR goes. Pushing the metabolic threshold, in the beginning, will be good as it will give way to slower muscle fatigue work in the back end. There will absolutely be muscle fatigue in the shoulders and that needs to be known from the beginning. Athletes should work quickly in the front end but be smart when it comes to the step-up pace. Managing pace and fatigue is the key factor.

Warm-up/Prep
In today’s workout, the Warm-up can start with some SMR of the hips and shoulder complex. After this, get the core temp up with about 3-4 mins of increased HR.

After the warm-up portion, take time to open up the forearms, provide a rotator cuff warm-up as well as a hip activation series. I would also take time to drill core activation and midline stability as this entire workout is a midline test.

Afterward, start prepping for the actual workout work. Have athletes try the lunges, strategize how they will do step-ups and attempt their approach and setup for the Strict HSPU

Strategy

  • Pacing is the key here. In my opinion, athletes at KSCF should push their pace on the lunges and step-ups. The first Tiebreak time is after the last step-up which would be a good goal strive for.
  • Pacing quick in the beginning will give more time to chip away at HSPU
  • With lunges, plan your DB transition switches every 25 ft. You will have to turn around and switching arms will salvage shoulder fatigue.
  • Practice where you will hold the DB for step-ups. It can be held in anywhere as long as it is never rested on your leg. Resting on the shoulder, held behind your head, or between your legs. Practice how to be the most efficient prior to the workout.
  • On the HSPU, unless you can do sets of 10 strict, break your sets up immediately. Doing single rep sets is not a bad idea. This goes for both Rx and scaled divisions as this will cause muscle fatigue FAST!!
  • Spread your hands as wide as possible with fingers turned out. Only your palms need to be within the 36 inches but the fingers can be outside. You want to make the distance from the floor to wall as short as possible. To do this, hands need to be as wide as the standards allow.
  • If you get to the HSWalk, don’t forget about the roots that got you to your first HSWalk. Midline stability and keep your sets short. Every 5 feet is a rep and you want to get as many as possible.

WOD
WORKOUT 19.3 VARIATIONS

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Rx’d:
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box

Scaled:
Men use 50-lb. dumbbell and 24-in. box, perform front rack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Thursday, March 7th, 2019 WOD

19.3 Friday Night Fights Post Open at Catalyst
This week we are invited to celebrate completing 19.3 at Catalyst on Main Street after the Open. Our fellow KSCFam member, William Kovel, invited us to celebrate Friday evening at his restaurant, Catalyst, located in Kendall Square. William and his team are planning to provide us with some food and a great spot to socialize post-workout.

Look forward to seeing all you athletes there Friday evening!


KSCF Private FB Group
KSCF Women’s Only Group

Skill:
“Opportunity Club”
-Pick 2 movements you which have not come in the Open and you think may come in the next 3 weeks. Try to improve skill set or cycling efficiency on these movements

8- 90 second rounds (1::1 work-to-rest)

WOD
“Waxing”

Every 3 minutes for 12 minutes (4 rounds)
25 Double Unders
12 DB Hang C&J (6 on one side then 6 on the opposite)
6 Burpees over DB

Rx: 50/35
L3: 45/30
L2: 40/25
L1: 35/20

Wednesday, March 6th, 2019 WOD

March Member Of the Month!!
Pass your love to Kate Keough who was selected as KSCF’s March MOM!! With back-to-back KSCFaceOff championships to being a huge part of our group culture within our classes, Kate deserves a high-five from YOU!! Learn a little about Kate’s Fitness Journey below.

Athletic Background
I wasn’t much of an athlete growing up. While I dabbled in volleyball and softball in high school, I never took fitness very seriously until I was in my 20s.

How You found CrossFit
It wasn’t until I was at my first start-up that I really sought after something to help balance the long hours in the office. It just so happened that the first box I joined also happened to share company with Mat Fraser in Burlington, VT. I found it so inspiring that you could compete against athletes from all over the world- it’s probably the only time where you’d get excited about coming in 25,000th place.
Plus with everything else I was juggling, I needed something where I could just show up without any thinking and get my ass handed to me- I found such a huge benefit in Crossfit helping manage my high stress at work.

Favorite WOD
I can push myself pretty consistently over time, so have an affection for the 20+ minute WODs, especially if there’s a mix of weights and cardio. While I might not always appreciate it in the middle of it, I find the “post-WOD high” pretty gratifying.

Least favorite movements
I’ve always struggled to get my upper body strength in line, so anything that requires hanging on the bar has been a struggle.

Post WOD snack
Perfect Keto Almond Brownie bar. Delicious.

Hobbies outside of CrossFit
I’m a bit of a nerd, so don’t have much of a life right now outside of my start-up and Crossfit. That said, I do try to travel at least a couple of times a year. Fav spots include Bali, Vietnam, and New Zealand.

Goals in the gym
I’m telling you, 2019 is my year for pull-ups. I’m determined to get my shoulder back in good health, and really pushing to get after the bar.

Fitness Model, Kate Keough 😝

KSCF Private FB Group
KSCF Women’s Only Group

WOD
“Swan Boat”

18-15-12-9-6
Cals Row
Thrusters (75/55)

L3: 70/50
L2: 65/45
L1: 60/40

Strength
Complete 3 Giant Sets

I) DB Goblet Cossack Squats: 12 Alternating
II)Tempo Band Lat Pulldowns: 8 (2141)
III) Reverse Crunch: 15
IV) SuperHuman Holds: 30sec
*Rest 60 seconds

Tuesday, March 5th, 2019 WOD

Open Prep

KSCF Private FB Group
KSCF Women’s Only Group

Strength
Part Two
Use the highest level, and do prescribed sets of:

Around the World 2×3-5 reps ea. direction
Wall Runs 2xAMRepsAP
Side to Side HS Walks 2×2 reps each direction
HS Walk to Wall 2x 2 reps at the longest distance
HS Walk 2x25ft

WOD
“Pso-Fun!”

AMRAP 3 mins
12 Box Jumps (24/20)
9 HSPU
AMRAP Deadlifts (295/185)

Rest 3 mins

AMRAP 3 mins
12 Box Jumps (24/20)
9 HSPU
AMRAP Deadlifts (245/155)

Rest 3 mins

AMRAP 3 mins
12 Box Jumps (24/20)
9 HSPU
AMRAP Deadlifts (225/135)

L3: 275/155, 225/135, 135/95
L2: 225/135, 155/105, 135/95
L1: 155/105, 135/95, 115/75