Every :90 x 10 rounds:
1 Power snatch + 1 squat snatch + 1 overhead squat
Then, as many reps as possible in 10 minutes of:
2 Chest to bar pull-ups
2 Power snatch @ 65% of today’s heaviest
2 Overhead squat @ 65% of today’s heaviest
4 Chest to bar pull-ups
4 Power snatch
4 Overhead squat
8 Chest to bar pull-ups
8 Power snatch
8 Overhead squat. . .
*Reps double until time runs out.
Post to BTWB
For time:
800m Run
30 Box jumps, 24″(20″)
30 Shoulder press, 75#(55#)
800m Run
30 Box jump, 24″(20″)
20 Push press, 135#(95#)
800m Run
30 Box jump, 24″(20″)
10 Push jerk, 185#(125#)
Post to BTWB
3 Rounds for time:
10 Calorie row
10 Power snatch, 135#(95#)
10 Calories row
10 Burpees over the rower
Post times to comments and BTWB
The Secret to Rowing Calories By Madeline Berky
Ahhh, the mystical and ever elusive calorie. I can’t tell you how many times people ask me how they should row calories versus meters on the rowing machine. Perhaps this constant search is due to how maddeningly long it takes to row a freaking calorie. We get so used to watching meters tick by that when calories decidedly do not tick we think we should be doing something different. Disclaimer: this will not be a satisfying answer if you’re searching for something magical.
How do you row for calories: You row well.
That’s it. Row well. Don’t drastically change your ratio. Don’t row upside down. Don’t change your damper. The same rules apply as they do when rowing for meters. Your snatch technique doesn’t change when you start using kilos instead of pounds. You’ve simply changed the units, not the movement.
Calories on the rowing machine are calculated according to a 175 lbs man. Thus, the harder said theoretical 175 lbs man is pulling, the more theoretical calories he is burning. That basic equation of work output is going to be the same regardless of whether or not you are a 175 lbs man or a 135 lbs woman: the harder you pull, the faster you will bust through calories. It’s that simple.
But hold up. I’m not saying that you should pull as hard as possible every time you’re rowing for calories, nor am I saying that you should row every calorie workout the same, or rather at the same split and same stroke rating. No way. Be an adaptable rower, but be an efficient one. Some WODs are going to call for you to take nice, long strokes at a 26 and some are going to demand that you turn it around a little quicker and lighter at a 32 – it all depends on the WOD.
As an example, we had 15 calorie rows stuck into an AMRAP the other day at CF Verve. I decided that this was an opportune time for a little calorie experiment. I rowed some of the calories at a super low and long 26 spm (AKA: freaking hauled it on my drive and then took a super relaxed recovery.) In said scenario I was pulling about 1 cal per stroke and it took me 43 seconds. Then I rowed the same 15 calories at a 30, still trying to keep my drive long and connected, but turning it around a little lighter and quicker. In said light & quick scenario it took 1 – 2 – 1 – 2 pulls per calorie. It took me 43 seconds to row 15 calories.
When deciding how to row a particular piece the questions of both efficiency & practicality come up in creating a game plan. Are you efficient at a 26, at a 30, at a 34? It doesn’t matter what crazy technique you use to row calories if you aren’t being efficient in the first place.
Hence the original advice: row well.
Practicality comes to play in regards to how does the row fits into the rest of the WOD? Do you have the leg strength to support a low and long rating? Do you have the lung capacity for a fast and lungy high rating? These are the questions that need to be asked when rowing for calories.
I tend to say this a lot when coaching, but it’s usually spot on: Do Less. Don’t try and make something complicated that is not. Just row. And know that calories feel like an ETERNITY pretty much always. So is life.
Sumo deadlift
10-10-5-5-3-3
Post loads to comments and BTWB
As many rounds and reps as possible in 5 minutes:
10 Burpees
10 DB snatch, alternating, 50#(35#)
Rest 3 minutes
As many rounds and reps as posible in 5 minutes:
10 Burpees
3 Muscle-ups
Rest 3 minutes
As many reps as possible in 5 minutes:
Burpee muscle-ups
Post to BTWB
New Verve beanies for sale in the retail room.
Open Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135#(85#)
25 toes-to-bars
50 double-unders
13 squat cleans, 185#(115#)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225#( 145 lb#)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275# (175#)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315#(205#)
Post to BTWB
For time:
50-40-30-20-10
Calories on assault bike
Ab-mat sit-ups
Post times to comments and BTWB
No barbells today folks. Just some sweet assault bike action and all the abs.
But before we do the workout we will be doing some double under skill work, so bring your jump ropes to class!!
Want some tips for double unders before class, click here.
For time:
500 Meter row
30 Handstand push-ups
500 Meter row
30 Ring dips
500 Meter row
30 Hand release push-ups
Post to BTWB
Every 2:30 x 5 rounds:
5 Back squat @ 75%
Then, as many reps as possible in 10 minutes of:
2 Devil press, 40#(25#)
2 DB box step-ups, 24″”(20″”)
4 Devil press, 40#(25#)
4 DB box step-ups, 24″”(20″”)
6 Devil press, 40#(25#)
6 DB box step-ups, 24″”(20″”). . .
*Keep adding 2 reps per movement until the 10:00 mark.
Post scores to BTWB
5 Rounds for time:
15 GHD sit-ups
600m Run
5 Power cleans @ 65%
Rest 3 minutes
Post times to comments and BTWB
The Hook Grip: Do You Need it? by Matt Bruce of brUTE Strength
The Olympic lifts, snatch and clean & jerk, are unique in that they require proficiency in all 10 General Physical skills, cardio/ respiratory endurance, strength, flexibility, stamina, power, speed, coordination, balance, accuracy, and agility. This is why we, as CrossFitters, LOVE the Olympic lifts. We include them in our training because of the benefits they provide. An improvement in our ability to snatch means we have improved our explosive hip drive. An improved explosive hip drive can help improve our box jumps, our kipping pull-up, our kettle bell swing. The Olympic lifts have transference to other movements. When learning the Olympic lifts, athletes will say “there are so many things to think about”. Well, there are. You have to focus on how you shift the weight in your feet, keeping our shoulders over the bar, shrugging at the right time, etc, etc, etc. It is their complexity that describes the seeds of their worth.
You can ask 100 different Olympic lifters about how to execute a proper lift and you will get 100 different answers. But there is just one thing that every Olympic lifter will agree on. . . just the one.
The hook grip.
What is the hook grip?
“To secure the hook grip, the athlete needs to grip the barbell and place one, two or three fingers around the thumb. Most athletes prefer the method shown here: two fingers placed over the thumb, with the thumb protruding slightly between the middle finger and ring finger.”
The hook grip feels awkward and/ or hurts.
“Many people attempt to hook grip the barbell but stop shortly after due to pain in the thumb or the inability to hold the thumb in place. There are a few methods you can use to help solve this problem: First, the hook grip is usually painful and awkward for only a few weeks. After a few weeks, the body tends to adapt the new grip, and sooner than later, you won’t even realize that you naturally grab the bar with the hook grip. One method to help speed this process is to hook grip a dumbbell in each hand and do farmers walks once a week for a total of 5 minutes. Another common problem is that athletes feel the hook grip sliding out. A solution might be to tape the thumb.”
What is the purpose of the hook grip?
“The hook grip is important because it helps keep the bar from sliding into the fingertips during the second phase (explosion phase) of the pull. The thumb helps keep the bar locked in place during the huge acceleration that is generated into the barbell during this phase.”
When should I use or not use the hook grip?
“The hook grip is utilized for all lifts below the shoulders. On the clean, the hook grip is most commonly released when receiving the bar in the front rack. It is not suggested that you jerk with a hook grip because this can restrict the movement of the barbell while traveling overhead. On the snatch, you can either keep the hook grip throughout the lift, or you can release the hook grip on the turnover above the head. This is the choice of the athlete as to which feels more comfortable— neither is right or wrong. Most importantly, the hook grip should be utilized for cleans and snatches, especially when lifting heavy.”
Today’s workout has 5 power cleans for each round. The design is to hold on to the bar and do all 5 reps unbroken for all 5 rounds. Today is an excellent day to put that hook grip in to practice.
