WOD 181213


Thursday 181213

Strength - Front Squat - 3 x 4 @ RPE 7-8

Athletes will have 20 minutes to build to and complete 3 sets of 4 at an RPE of 7. We will be building on this in the coming weeks - the focus is consistency and control under heavy load.

Metcon - AMRAP 10

200ft. Shuttle sprint
50ft. Right shoulder sandbag carry @ light
8 strict pull-ups
50ft. Left shoulder sandbag carry @ light


WOD 181212


Wednesday 181212

Strength - Bench Press - 3 x 6 @ RPE 7

Athletes will have 15 minutes to build to and complete 3 sets of 6 reps at an RPE of 7. Athletes should focus on consistent mechanics throughout all reps and sets.

Metcon - 3 Rounds for effort:

0:90 second max calorie row
9 Toes to bar

-REST 3 minutes between rounds-

18 minute cap

*Athletes may choose to row 30/20 calories per round if they are confident they can complete the work in 90 seconds or less.


WOD 181211

Bucking the trend: Scaling is cool

If you’ve been around CrossFit long enough, you know that workouts, especially benchmarks, tend to provide recommended weights, movements and volume that is categorized as “Rx’d” or “as prescribed.” As you start into CrossFit and get exposed to more and more classes, you start to feel that doing workouts “as prescribed” is like the holy grail, the ultimate goal for your training. At some gyms, you’ll even get to put a little “RX” next to your score and name on a whiteboard, like it’s a status symbol.

To be fair, striving to perform workouts “as prescribed” is a noble challenge. However, I would add a caveat to that designation: we should strive to perform workouts with perfect, consistent mechanics and meeting the intended stimulus of the workout. If we can do that with the recommended weights, skills and rep scheme, then by all means, get after it!

But if you’re going “Rx’d” and aren’t meeting movement standards or consistently feel like every workout is impossible, then perhaps it’s time to address your decision making. Sure you may be able to handle the weight listed early in the workout, but can you still move it well once you’re a few rounds deep? Sure, you can do 30 handstand push-ups, broken up into sets but it’ll take you the entire time cap to get them done, leaving three other movements hanging (and a whole lot of fitness on the table).

Consider this: a good coach is going to provide you with two major tools that can help you decide how you can make a workout your own. To be clear, this can mean scaling UP or DOWN, depending on your ability level. The first of these tools is that we generally know approximately what the workout should feel like - how long each round or set should take you, if you’re expected to move fast or slow with the weight listed, when you’d ideally complete the work (one of the reasons why we write time caps). Use this information and overlay it with what you know of your own abilities - do my abilities allow me to accomplish the intended stimulus as described to me by my coach? If the answer is yes, then knock yourself out. But if it is no, then ask your coach for help on how to adjust a variable (or variables) to meet the standard and expectation.

The other tool is this concept of viewing “scaling” instead as “progression.” Let’s change the conversation from “I can’t do that - I always have to change it” or “I’m less than because I can’t do the prescribed movement” to “I’m working on a component of this given movement which will help me to eventually do the movement as written.” First, the latter statement is much more empowering - it evokes development and allows you room to grow. Second, the former statements come from a fixed mindset. If you believe skills or abilities to be innate things that we either have or we don’t, we don’t allow ourselves the opportunity to learn, grow and adapt.

Next time you come in for a workout, really pay attention to what the standards (or expectations) are around that workout. Then work with your coach to find a progression or approach that allows you to meet those standards while still challenging yourself to improve.

-Caitlin


Tuesday 181211

Metcon - Every 3 minutes for 21 minutes, perform:

17 Air squats
3 Clean + jerks*

*Athletes will have two options to their approach on the CnJ.

OPTION 1 - Build in weight, performing technically sound single reps. An example of weights to be used may be as follows:

Men - 95/115/135/155/175/185/205
Women - 65/75/85/95/105/115/125

Athletes should talk to their coach about what weights and jumps would be right for them.

OPTION 2 - Select a moderate weight to be used to drill touch-and-go CnJ reps. Focus on consistency in your cycle time and position throughout the workout.


WOD 181210

TODAY IS YOUR LAST CHANCE TO REGISTER FOR THE HOLIDAY PARTNER COMPETITION ON SATURDAY, 12/15!

Click the banner at the top of the page to sign up on Wodify and contribute to Jerks 4 Jewels.

Also, remember that we’ll wrap that evening with a holiday party featuring our 3rd annual chili cookoff (we need more chilis!), an ornament making station, competitive gingerbread house decorating and a dodgeball tournament. Bring something to share as well as your best festive sweater and join us in celebrating another great year at Kingfield!

-Caitlin


Monday 181210

Strength - Back squat - 3 x 4 @ RPE 7-8

Athletes will have 20 minutes to work up to and complete 3 sets of 4 at an RPE of 7-8. We will be building on this in coming weeks - the focus is position and control under heavier load.

Metcon - AMRAP 8

Bike 12/9 calories
6 sandbag cleans @ moderate


WOD 181208


Saturday 181208

Strength/Skill - Strict Pull-ups 5 x 5

Athletes will complete 5 x 5 strict pull-ups. Athletes should use bands or add weight to adjust for their ability level.

Metcon - In teams of 3, complete 3 rounds each of:

15/12 calorie Ski erg
7 Box jump overs (24/20”)
2 gym length shuttle sprints

12 minute cap

Athletes will work waterfall style, starting each station once the one in front of them is clear.


WOD 181207

Kingfield Holiday Partner Competition Workouts and Details

EVENT 1 - HEAVY HITTERS

Each partner will have 4 minutes to establish a 1RM Clean + Hang Clean. Only one partner will lift at a time. There will be a 1 minute reset between lifting periods.

RULES:
-Partners may help loading the barbell.
-Cleans can be performed power or squat. The requirement for the clean is for the bar to come off the floor to the shoulders and for the hang clean to come from above the knee to the shoulders.
-The athlete must maintain control of the barbell from start to finish of the complex. They may not drop the bar between clean and hang clean.
-The lift is finished when the athlete demonstrates control of the bar on the shoulders with knees and hips extended. Judges will be instructed to give a “GOOD” signal after both elements.

SCORING:
-The score is determined by the sum of the heaviest completed lift performed by each partner.
-We will have a multiplier depending on your partner make-up: MM = total load x 1; MF = total load x 1.2; FF = total load x 1.5

EVENT 2 + 3 - THE CHIPPER + MAX WALLBALLS

On a 17 minute clock, complete:

100 calorie Row
80 alternate DB snatches (50/35)
60 Burpee box jump overs (20” all divisions)
40 Pull-ups**

In the remaining time, complete as many wallballs as possible (20/14 to 10’/9’ targets)

*All scaled and any FF pairs will row 80 calories
**RX will perform C2B pull-ups
DB weights: RX/INT - as listed; SC - 35/20
WB weight: RX/INT - as listed; SC - 14/10 to 10’/9’ targets

RULES:
-
Partners may share work however they like. They must make a physical tag to trade out.
-Partners must complete all required reps for each movement prior to moving on to the next movement.
-There will be specific instructions on where the non-working partner will stand and on how partners transition from movement to movement.
-Rowing - must remain on the seat of the rower until the required number of calories are met. The other partner may not start snatches until the rowing partner tags them after the calorie requirement is met.
-DB snatches - reps start on the floor and end when the DB is locked out overhead. Athletes may transition the DB hand to hand in the air but the transition must occur below the level of the shoulder (Open standard).
-Burpee box jump overs - must be performed perpendicular to the box. Chest and thighs must touch the ground. For RX + INT, a two footed take off is required. Scaled may step-up. All division may step down upon landing on top of the box. You may clear the entire box with your jump if you want.
-Pull-ups - RX must perform C2B where the chest, below the collar bone must come into contact with the bar on each rep. INT will perform chin-over-bar where the chin must clear the horizontal plane of the bar for the rep to count. Scaled will have the option to perform banded pull-ups, in which the standards are the same for the INT chin-over-bar pull-ups, or ring rows, where they will have to pull the rings all the way to their torso. All divisions must come to full extension at the bottom of each rep.
-Wallballs - the movement starts with a squat and ends when the ball touches the wall at or above the required height. Athletes must pass below parallel for the rep to count.

SCORING:
-The score for Event 2 is the total time to complete the work from row to pull-ups.
-The score for Event 3 is the total number of wallballs completed before the 17 minute clock expires.

EVENT 4 - PARTNER 17.5

10 Rounds for time, alternating complete rounds:

9 Thrusters (95/65)
35 double unders

10 minute cap

Tie-break is the time to complete the 5th round of the workout.

Thruster weight: RX/INT - as written; SC - 75/55
Jump rope: RX/INT - as written; SC - single unders

RULES:
-Athletes will be briefed on specific rules for transitions. Only one athlete may work at a time and must complete the work of the entire round before their partner can tag in.
-Thrusters - the first rep can be squat cleaned. Squats must pass below parallel and the rep ends when the bar is locked out overhead. Dropping of the barbell from overhead WILL NOT BE ALLOWED and will result in a no rep, requiring the athlete to repeat whichever rep they ended on.
-Double unders/Single unders - the jump rope must pass under the feet once or twice depending on division.

SCORING:
-The score will be the total time to complete all 10 rounds. If a team fails to complete the 10 rounds in the 10 minute cap, their score will be 10 minutes plus 1 second for every rep they did not complete.
-Tie break - judges will be instructed to mark down the time at which the fifth round is completed. This will serve as the tie breaker should two teams have the same finish time for the workout as a whole.

***

These details as well as instructions on the logistics of the day will be emailed to the registering team member by Thursday of next week. Please share with your teammate.

We look forward to a great event!

-Caitlin


Friday 181207

Strength - Bench press sets of 8 @ RPE 5

Athletes will have 15 minutes to build to and complete 3-4 sets of 8 @ RPE 5. This is a deload week so the focus should be position and control. Do NOT go heavy!

Metcon - 3 Rounds for time:

21 Wallballs (20/14)
7 Deadlifts (225/155)

10 minute cap

*Athletes should choose a deadlift weight that allows them to complete each round in 1-2 sets.