EMOM 20

CFND – Cardio Fit   Metcon (Time) min1: 10 cal row and 10 situps min 2: 10 burpees min 3: 20 SDL with KB min 4: 10 ring rows and 10 jumping air...
Wednesday 5.23.18

Wednesday 5.23.18

Weightlifting Wednesday 5 sets of each A1. Landmine press x6/side A2. Good Mornings x10 A3. Bottoms Up KB Carry (1×50’/side) A4. Midline GHD situps x10 OR Weighted GHD situps x10 OR Weighted situps x20 (abmat) Gymnastics Volume Training We will do this for the next 4 weeks. You will pick one push (strict press- 65-95#/35-65#) OR a pull (deadlift – 135-185# men/85-135# for women) barbell movement. Then you will pick a gymnastics movement that is the opposite of the barbell (if you did the strict press then you will do a gymnastics pull; if you did the deadlift then you will a press gymnastics movement). Pull gymnastics – pull ups, chest to bar pull ups, toes to bar, horizontal or barbell rows Push gymnastics – push ups, ring dips, handstand push ups ONLY if you have them The focus is to pick a GYMNASTIC movement that you need to work on. The barbell should be very light and is really just a break from the gymnastic movement.  As an example: I am going to do 75# strict press and butterfly pull ups. B. Push/Pull Barbell/Gymnastics 2-4-6-8-10-12-14-16-18-20 Barbell movement Gymnastic movement 10 minute cap We will do the same each week and see if we can’t knock down our times or get further into the workout each...

Speed Endurance Running Workouts – Week 8

Please join us on Wednesday evening, May 23 at 5:30 – 7:00PM, for our Running Clinic.  We will cover running form, breathing, pacing, etc.  We will do drills to help improve form and will also do a short workout.  $10 at the door.  Find more about the event at CrossFit Never Doubt facebook page. Workout #1 3 sets of 4x 200M on :90 seconds.  Take and additional 90 secs rest between sets. Your targets should be the same or even a second faster than when you ran 200Ms on :90 seconds two weeks ago.  If you have not yet run this, the pace for these 200Ms should be fast, considering you have :90 seconds for your interval, instead of the 1 minute we often times run. If you are running these on 50 seconds or slower, run these on 2 minutes. Workout #2 Fly-ins!   These should really be run on the track!  Run 3 sets of 2 laps on 4-5 minutes, running the straight 100Ms target +/- 1-2 seconds slower than you ran your 100sM last week.  Run 1 lap recovery between sets. So you will run the 800Ms in the 4-5 minute interval then the 400M recovery lap is not timed.  Be honest with yourself.  If you have been running 45 seconds or less for your 200Ms in previous workouts, your interval is 4 minutes. The point of this workout is to get some speed work done during your run.  Don’t let the “curves” portion of the Fly-ins be run too slowly.  That’s what the recovery run is for....
Tuesday 5.22.18

Tuesday 5.22.18

Accessory Work A. :10 hold + 20 shoulder taps; Bulgarian Split squats x8/side :20 hold +16 shoulder taps, Bulgarian Split squats x8/side :30 hold +12 shoulder taps Bulgarian Split squats x8/side :40 hold + 8 shoulder taps (nose to wall) Bulgarian Split squats x8/side You do not have to rush between the handstand work and the Bulgarian split squats Conditioning B. AMRAP 11 1 ring muscle up 9 KBs (70, 53) 13 box jumps Fitness: 5 dips (rings or on two boxes), 9 kbs (44, 26), 13 box steps...

Partner AMRAP

CFND – Cardio Fit Metcon (AMRAP – Reps) 26 min partner AMRAP P1 400 M run P2 backsquats switch P1 200 M run P2 wall balls switch P1 400 M run P2 pushpress switch P1 200 M run P2 floor bench...
Monday 5.21.18

Monday 5.21.18

Weightlifting A. Clean (3 second pause in the hole at your catch) 2 sets and 2 reps at each weight (60%, 70%, 80%) We’ve been doing a fair share of pause squats and now we are going to work on the catch position for the cleans. Goal is to catch the bar, in the hole. You will have to have your elbows through and core braced so that you aren’t collapsing at the bottom.  Conditioning B. “Cement Mixer” 7 Rounds on the 3 minutes 400m run 12 toes to bar Fitness options: 400m run, 12 knee pulls. If the run will take you longer than 2:15 then run to the “200m” mark (not the usual 200m turnaround at the stairs but to the white spray painted 200m on the ground) and complete the knee pulls...