WOD and SCHEDULE UPDATES. PLEASE READ.

Happy Monday, athletes!

1. REMINDER: Monday and Wednesday Schedule Change begins this week. Afternoon classes are now:

Monday/Wednesday: 330,430,6, and 7pm

Tuesday/Thursday/Friday: 330,430, and 6pm

You can view and save our current class schedule here on the website. Go to the homepage, find and click on “Schedule”, and scroll down.

2. Our weekly programming will now be posted only on SugarWOD. If you don’t have SugarWOD, go to your app store and get it. It is included in your membership, and is a very valuable tool that we can use to monitor and track your progress here at CrossFit Cimmeria. Once you download it, play around and familiarize yourself with it. Then when you come to class and have any questions, talk to any of your coaches or Howard ,(Stephanie has been running SW for us for years and knows it even better than I do) and they can get you started!.

And finally,

3. A love letter to my Cimmerians…(program related for you alphas out there)

Some of you may have noticed slight changes to the way we structured our classes this past week. That wasn’t random, and it wasn’t done by accident.

As an athlete, I’ve always appreciated taking classes from coaches who are clearly there to coach. To teach, and help people learn and become better. A coach that isn’t there everyday just to be a cheerleader. A coach shouldn’t be there to clock in for an hour or two, then clock out. I want the 1 hour you spend with us to be the best hour of your day, every single time you come in.

I want our gym to provide the absolute best quality classes that we can. And it’s on me to lead by example, and expect the same from my staff. A staff that I’m proud of, and thankful for. Coaches that I am inspired by, and continue to learn from.

All of us (coaches) are on board with what I think you’ll begin to notice this week, if you haven’t already; a renewed focus on filling our 60 minute classes with fresh and well thought out warm ups, mobility work, and skill development. This is the CFC of old, it’s what I believe CF is at its best and at its core. It’s what I fell in love with and what I want to provide to every single one of our members.

I’m proud lead us in this slightly new direction.

This new direction can be hard for a coach who lacks the confidence to lead, a coach who can’t demand then best from every single person in class. I

t’s a hard place to go because it’s very easy to be loved when an athlete hits a PR, but its not often a thankful job when we break down movement, work mobility, or drill the basics. There aren’t many high fives given after a focused and well executed Burgener Warm-Up. But you need that dedicated skill work. Yes, you. And me too. We all do.

So, as we begin with a renewed purpose I’ll ask for your help. For our classes, and for our community.

Please be on time, and ready to go when class starts. I know traffic, kids, jobs, etc.. please do your best. If late is a habit, it’s time to break it.

Occasionally or often, greet and introduce yourself to new members. Think back to your first day, week, month. Remember seeing a partner WOD as a new member? Scary times. So throw out a high five and say hi to the terrified newbies. They’re just friends you haven’t met, until you do.

Help us at the white board by respecting your coaches and valuing their time. Respect the members who may be trying to hear more about something written on the board that is unfamiliar.

Be coachable. We can all be better. I hope we all WANT to be better.

You have some very qualified and motivated coaches here at CFC. We don’t give you feedback, good or constructive, just to talk. We have your best interest at heart, we really do.

Be willing to listen. To really listen. And please ask so many questions. Drive your coach crazy with questions. A good coach will talk (or type) endlessly about this stuff. Because they’re passionate, and because they care. And because we have your best interest at heart.

Please give us feedback. Anytime. If you have a lot to say, schedule a time with me or any of your coaches. But please tell us how we’re doing. I know we that can’t make everyone happy all the time, unfortunately.

That said, after talking with a few of you in the past weeks, I was again reminded that perspective is critical. And I want yours. Good feedback or not, we can’t make you happy if we don’t know that you’re not.

I appreciate those of you that have come to me recently with ideas, concerns, and thank you’s. I’ve listened, and I hear you. I think that you’ll recognize my appreciation for your time and feedback, beginning immediately.

So here we go, Cimmerians. Together, onward and upward!

See you in Gainsville,

Coach Ty

WOD BLOG: 05.06.2019 - 05.11.2019

MONDAY:

A. 10 Min to complete:

45 reps of jumping pull-ups with a 3-5 second negative. Scale as needed with your coaches help. RX+ Add light weight if needed.

B. Met-Con.

35 Min Cap

2000m/1500m Ski

4000m/3500m Row

6000m/5000m Bike

TUESDAY.

A. Strength.

Back Squat

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

B. Met-Con.

4 Rounds. 18 Min Cap.

400m Run

10 D-Ball Cleans Over Shoulder (100/70)

WEDNESDAY.

Met-Con. Teams of 2. Share reps as needed, must alternate on the squats.

30 Min Cap.

5k Bike

100 Pull-Ups

150 HR Push-Ups

200 Alternating Air Squats

THURSDAY.

A. Skill Work.

20 Min Handstand Practice and Progressions.

Coaches will help you with your scaling/movements.

12 Min AMRAP.

20 Wall Balls (20/14)

20 GHD Sit-Ups OR Weighted Sit-Ups (25/15)

FRIDAY.

A. Skill Work.

10 Minutes of FOCUSED Clean + Jerk (B Warm-Up and position prep)

B. Strength.

3 Position Clean (ground, below knee, above knee) + Jerk

1 @ 60%

1 @ 65%

1 @ 70%

x 4 sets

(working from 60%-70% then starting again at 60%)

SATURDAY.

“Coffland”

For Time.

6 Min Hang Hold (cumulative)

Each time you drop from the bar, perform:

800m Run

30 HR Push Ups

WOD starts with athlete hanging from the pull-up bar.

Score is total time, including the time it takes to do all runs and push-ups,

WOD BLOG 10.08.2018-10.13.2018

Happy Monday, Cimmerians!

MONDAY:

A: Gymnastics

10 min EMOM: 5 Strict Pull-Ups (add weight if appropriate) Scale to coaches recommended modification. Goal is to improve your pulling strength.

B: Met-Con: 4 Individually Timed Rounds. SCORE is SLOWEST ROUND

20 KB Swings (red/green)

10/8 Cal Bike

10 Alt Front Rack Walking Lunges (red/green) Switch Shoulders every 5 reps.

Rest 2 min between rounds

C: Mobility

:45 low sit butterfly hold (on ground) x 2 rounds. Shake out between rounds

:60 lat stretch on rig, or boxes. x 2 rounds.

TUESDAY:

A: Met-Con

30 min alternating EMOM

Min 1: 3 OHS @ 70% (from ground)

Min 2: 10 DB Weighted Sit-Ups (35/25)

Min 3: :20 Hollow Hold

B: Mobility

10 min of focused foam roll on “hot spots”

WEDNESDAY:

A: Strength. Every 2 min for 5 Rounds

5 Bench Press @ 75-80%

*Static across all sets

B. Met-Con

10 Min AMRAP

10 Deadlifts (185/125)

30 Double Undersa

Score: Rounds + Reps

C: Mobility. Double time Tabata

:40 on / :20 off for 3 Rounds

-Cobra Stretch with hip on ground (Back Extension)

-Scorpion Stretch (Opposite Side leg touches with athlete on stomach)

-Spinal Twist

THURSDAY:

A: Met-Con:

21-15-9

Hand Stand Push Ups (scale to coaches recommended modification)

Pull-Ups

B. Strength (after metcon)

Every :90 for 8 Rounds

1 Front Squat + :05 Pause at bottom position @ 75-80%

Build for 3 sets, Static Sets 4-8

FRIDAY.

Met-Con:

4 Rounds

400m Run

200m Farmer Carry (50’s / 35’s)

SATURDAY:

TBA

WOD: 05.14.2018 - 05.18.2018

MONDAY: 

5k Run! 

Drink lots of water today, and come in well fed, and rested.  Don't forget the sunscreen, music, sunglasses, or anything else you'll need.  Newer athletes may choose or need to scale this distance.  If rowing, perform the 5k on the rower. (5000m) 

TUESDAY:

Strength: Push Press

1 Push Press, every 2 minutes for 7 sets.  Each single rep should be at or near your 1RM.  You can add or subtract weight as needed, but aim to stay HEAVY for all 7 sets. 

Met-Con: For Time

40 HR Push-Ups

40 Single Arm KB Thrusters (53/35) Only switching hands every 10 reps.

40 HR Push-Ups

WEDNESDAY:

Strength:
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 1 rep. 3 second descent, 2 second hold in bottom position. 

Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.

B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Run 200 Meters. (Row 250m)
Squat Cleans (135/95)

THURSDAY:

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Snatch Lift-Offs + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.

B.
For time: 15 min time cap.
Run 800 Meters
30 Power Snatches (135/95)
Run 800 Meters

The 30 power snatches should take no more than 5 minutes, so please modify the weight for the appropriate stimulus.

FRIDAY: 

3 min AMRAP.  

Rest 2 Min, then starting from the top:

6 min AMRAP

Rest 2 Min, then starting from the top:

12 Min AMRAP!  Aim to get back on the Rower!

20 Cal Row

30 Wall Balls (20/14) 

20 T2B

30 Box Jumps (24/20)

20 KB Sumo D.L. High Pull (Red/Green)

30 Burpees

20 Shoulder to Overheads (135/95) *from the floor

SATURDAY: TBA

 

 

 

PROGRAMMING 05.07.2018 - 05.11.2018

MONDAY:

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings (53/35)
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″)
10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.

TUESDAY:

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%

B.
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

WEDNESDAY:

Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Handstand Push-Ups (7 Strict DB Press)
10 DB Thrusters (95/65 lbs) 
200 Meter Run

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips

THURSDAY:

A.
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)

B.
Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Jerk (53/35 – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

FRIDAY:

Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets to today’s heavy double.

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

SATURDAY:

TBA :)

Saturday WOD! "Stanky Legs"

MET-CON: With a partner. 36 min Cap

RX+ Wear a weighted vest (20/14) Don't even try asking for a vest if you can't run this RX.

48 Strict Heel Clap Buy-In

6 Rounds for time, with a partner, sharing reps as needed.

12 Air Squats

12 Pull-Ups (24 Ring Rows)

12 Box Jumps (24/20)

12 Thrusters (135/95)

12 Front Rack Reverse Lunges (135/95)

24 Cal Bike / Row / Ski-Erg (no using the same machine two times in a row, unless necessary)

After ALL 6 rounds are completed:

48 Strict Heel Clap Cash-Out

Programming 02.12.208 - 02.16.2018

MONDAY, 02.12.2018

Strength: Deadlift

Take 25 min to build to a heavy single.

Met-Con: 8 min AMRAP

6 Deadlifts (225/155 lbs) Scale to 50-55% of today's heavy single.
12 Box Jump-Overs (24″/20″)

TUESDAY, 02.13.2018

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups (scale to 1 wall climb)
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (red/green)
200m Run (scale to 15 Calories of Rowing)

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

WEDNESDAY, 02.14.2018

Strength:
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

MET-CON: 14 min time cap.

Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Cleans (scale to approximately 55% or less of today's heaviest lift)
Strict Handstand Push-Ups (scale to pike push-ups on a box, or Strict DB Press w/weight that makes it VERY hard to go unbroken.

THURSDAY, 02.15.2018

Strength: Three sets of:
Back Squat x 6 reps
Rest 2 minutes

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.

MET-CON:
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing

FRIDAY, 02.16.2018

For time: 20 min time cap.
80 Double-Unders
40 Russian Kettlebell Swings (red/green)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

STRENGTH: Don't underestimate the value of accessory work!
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

Saturday WOD!

For Time:

50 deadlifts (135/95 pounds)

50 Russian double-kettlebell swings (53/35))

50 HR push-ups

50 clean-and-jerks (135/95 pounds)

50 pull-ups

50 kettlebell “taters” (Red/Green)

50 box jumps (24/20)

50 wall climbs

50 GHD Sit-Ups

400m 1-Arm KB (Red/Green) Farmer Carry.  Switch hands as needed.  But very time you set it down, run back to the gym and apologize to me for your lack of grip strength and mental toughness, and then do a rope climb. 

10am STRENGTH CLASS:

1. CLEAN AND JERK:

2x2 @ 70%

2x2 @ 75%

2x1 @ 80%

Then

On the minute x 8 - 1 Rep @ 85%

2. FRONT SQUAT

5 Sets of:

4 Front Squats + 1 Split Jerk

Climb in weight.

Programming For Monday, 02.05.2018 - FRIDAY, 02.09.2018

Monday, 02.05.2018

A: Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

B.  Five rounds for time of:
200m Run. (15/12 Cal Row or Bike if weather dictates)
20 Alternating Single-Arm Dumbbell Snatches (50/30 lbs)

TUESDAY, 02.06.2018

In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together) 500m Row if needed
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

WEDNESDAY, 02.07.2018

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch

Build over the course of the eight sets to a moderately heavy.

B.
Five rounds for time of:
20 Wall Ball Shots (20/14) Women throw to a 10' target today, men throw to 11'
5 Squat Snatches (135/95 lbs) Scale to 40-50% of your 1RM

THURSDAY, 02.08.2018

A.
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs) Use a weight that allows you to go unbroken throughout the WOD.
10 Burpees Over the Barbell

B.
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 –Rest

FRIDAY, 02.09.2018

A.
Four sets of:
Back Squat x 8 reps
Rest 3 minutes

Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
Three rounds for time of:
400 Meter Run (500m Row if weather dictates)
30 Alternating Cossack Squats (35/20# KB in a goblet hold) If mobility is an issue, do not add weight to this movement.
15 Toes to Bar (Scale to a kipping progression that we coached on last week)