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CrossFit Programming | Week of July 24th, 2017 | CrossFit 248

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Monday 

E2M for 10

5 Back Squat @ 80%

3 Tall box jumps (modify to vertical jumps if can’t get onto box)

*Share boxes to minimize set-up time

 

B.

3 RFT:

10 front rack DB step-ups

10 KB Swings

10 wall-balls

Run 400

 

Tuesday 

A.

E2:30M for 12:30

3 Clean @ 70-75%

 

B.

“Isabel”

For time:

30 snatches 135/95

*7 minute timecap*

 

EMOTM for 8 min:

E- plank

O- 12 single leg v-up (alternating)

 

Wednesday 

A.

E2M for 10

7 (Weighted) Pullups

Modification options: partner spots by feet, heavy banded lat pulldowns or weighted lat pulldowns using pull straps

**Try to use same weight/resistance or heavier than last week

 

10 minute AMRAP:

3 Wall walks

6 C2B

9 Burpees

 

Thursday 

A.

E2M for 10

5 Bench Press

*Build to 5RM*

 

B.

Every 3 minutes, for 15 minutes:

200m run/250m row

5 Push Press 185/125 (should be moderately heavy)

10 Ring Dips

 

Friday 

A.

E2:30M for 12:30

5 Deadlift at 77.5%

 

B.

34-24-14

Death marches

Sit-ups

Front rack DB lunges

*40 DU after each round

 

Saturday 

With a partner, divide work evenly and HAVE FUN!

 

0-10:00

3 RFT:

30 Cal Row/AD

20 Burpee Box Jump, 24″/20″

 

10-20:00

4 Rounds for time of:

200m Run (together)

10 Front Squats 185/135

 

20-30:00

2 Rounds for time of:

40 Cal Row/AD

30 Russian KBS (Heavy)

20 T2B

 

Sunday

A.

2 rounds (32:00 total)

4 stations. Work in pairs/teams with 1 person working at a time per team:

4:00 ME 50′ Sled Push

4:00 ME 50′ Farmer’s Walk

4:00 ME Tire Flips (conga line)

4:00 ME 50′ Waiter Walks (right arm for a walk, then left arm on next walk)

 

Making the most of your time at Rise Athletics.

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Trust us. We understand busy schedules. In fact, many of the members we have here at Rise Athletics initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT RISE ATHLETICS:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. 

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.

CrossFit Programming | Week of July 17th, 2017 | CrossFit 248

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Monday 

A.

E3M for 15

5 Back Squat @ 75%

3 Tall box jumps (modify to vertical jumps if can’t get onto box)

*Share boxes to minimize set-up time

 

B.

12 minute AMRAP:

2 pistols

2 lunges

10 cal

4 pistols

4 lunges

10 cal

6, 6, 6.. 8, 8, 8… etc.

 

Tuesday 

A.

E2M for 10

3 snatch @ 65-70%

 

B.

With a partner:

400m run (together)

 

10 rounds:

100m sprint (alternating, 5 sprints each)

 

400m run (together)

 

Wednesday 

A.

E2M for 12

6 (Weighted) Pullups

Modification options: partner spots by feet, heavy banded lat pulldowns or weighted lat pulldowns using pull straps

 

15-12-9

Strict HSPU (KB Strict Press)

Pullups

DU

*3 Rope Climbs between, not after rounds

Nick= 7:00. 5 RC and HSPU on #25 plates

 

Thursday 

Warm-up:

Bulletproof shoulders

Banded Shoulder Mob

 

A.

E2M for 10

5 Split/Push Jerks

 

B.

4 rounds:

1 minute ME cal

1 minute ME burpees

1 min ME ring rows

1 min ME HSPU 

 

Friday 

A.

E2:30M for 12:30

5 Deadlift at 72.5%

 

B.

5 rounds:

15 T2B

12 Russian KBS

9 Shuttles (25’ down and back, no touch)

 

Saturday 

A.

With a partner, with one partner staying with one movement on the way up the ladder, and then the partners switching on the way down

 

50-40-30-20-10-10-20-30-40-50

Double unders

 

5-4-3-2-1-1-2-3-4-5

Clean and jerks 175/115

 

With a partner, splitting up however desired

For time:

2K row 

 

Sunday 

A.

For time, CAP 30:

400m Farmer’s Walk

75 pushups

400m Farmer’s Walk

75 situps

400m Farmer’s Walk

75 air squats

CrossFit Programming | Week of July 3rd, 2017 | CrossFit 248

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Monday 

A.

EMOTM 20:

1 snatch

*Build to today’s heavy which may be a PR!

 

B.

Open Workout 14.1

AMRAP 10:

30 DU

15 power snatch 75/55#

 

Tuesday

A.

E2M for 10:

5 double overhand deadlift 70-75%

*Must be fast and beautiful

 

4 rounds:

30s sit-ups

30s rest

30s KB swings

30s rest

30s T2B

30s rest

30s power cleans (very light)

30s rest

*Goal is to move consistently the WHOLE 30s. Do not rest until the designated rest period*

 

Wednesday 

A.

EMOTM for 10 minutes, 1 push press

*Building to a new 1RM*

 

B.

12-10-8-6-4-

2

Shuttle runs

Dips

Alternating KB snatches

CAP 11

 

Thursday

A.

With a partner. Each partner completes 35 reps of each movement. Sets can be broken up however the team wants but 70 reps must be completed to move on to the next movement.  

 

“Filthy 70”

For time:

70 Box jump, 24 inch box

70 Jumping pull-ups

70 Kettlebell swings, 1 pood

70 Walking Lunges

70 Knees to elbows

70 Push press, 45 pounds

70 Supermans

70 Wall ball shots, 20 pound ball

70 Burpees

70 Double unders

 

Friday 

A.

E2M, for 20 minutes:

Front squat

Sets 1-3: 3 reps

Sets 4-6: 2 reps

Sets 7-10: 1 rep

*Building to a new 1RM*

 

7 rounds, for time:

200m run

10 medicine ball cleans

 

Saturday

With a partner

 

0:00-12:00

5 RFT,

20 pull ups

20 SHSPU

 

12:00-26:00

60 cal row

60 burpee box jump overs

60 push jerks 135/95

 

 

Sunday 

A.

 

3 rounds:

400m run

20 GHD situps/abmat situps

10 bench press 135/95#

2 rope climbs

 

B.

STRETCH

CrossFit Programming | Week of June 19th, 2017 | CrossFit 248

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Monday 

A.

Every 30s, for 15 minutes

1 snatch (not power)

 

Sets 1-10

@60-65%

Sets 11-20

@65-70%

Sets 21-30

@ 70-75%

 

 

For time:

40-30-20

Jumping pullups (for everyone!)   

Wallballs

 

Tuesday 

A.

For time:

50 calorie row/AD/1200m run

-then-

2 RFT:

15 T2B

25 DL ~55% or 245/165

15 abmat sit-ups

25 KB swings 53/35

 

Wednesday 

A.

Every 3 minutes, for 12 minutes:

Push Press

 

1×10 @62.5%

3×10@67.5%

*Must be heavier than last week*

 

For time, AFAP:

50 alt KB snatch (25 each arm)

200m run

50 push ups

200m run

50 1 arm kb rows (25 each arm)

200m run

 

Thursday 

CF Open Workout 12.1

 

AMRAP 7:

Burpees

 

*Go ALL OUT. No sandbagging*

 

B.

4 sets, for time:

10 hip extensions

10 hanging knee raises (NO KIP/SWING)

1:00 chinese plank (face up)

1:00 chinese plank (face down)

 

Friday 

A.

Front squat

E4M, for 16

1×10 @75%

3×10@80%

*Must be heavier than last week*

 

B.

4 rounds, for time as fast as physically possible:

5 med ball cleans

20 lateral jumps (over the barbell/parallette/pvc taped to box/pvc on floor)

150m row

 

Saturday 

Partner “Lumberjack 20”

 

For time:

40 deadlifts 275/185

400m run

40 kb swings

400m run

40 OHS 115/75

400m run

40 burpees

400m run

40 C2B

400m run

40 box jumps

400m run

40 DB squat cleans

400m run

 

*40 minute timecap, all work split in half between partners*

 

Sunday

A.

Bulletproof shoulders

 

B.

AMRAP 25

200m run

3 tire flip

50′ sandbag carry

50′ sled push

CrossFit Programming | Week of June 12th, 2017 | CrossFit 248

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Monday 

A.

CrossFit Games Squat Clean Pyramid

Complete for time, CAP 12:

10 cleans @

65-70%

8 cleans @

70-75%

6 cleans @

75-80%

4 cleans @ 80-85%

2 cleans @ 85-90%

 

AMRAP 8 With a partner, alternating completed movements:

6 T2B

6 jumping lunge

6 tall box jump

 

Tuesday 

A.

3 RFT

600m run

16 deads (225/155 or 50%)

60 double unders  

 

B.

EMOTM for 9 minutes:

Min 1- 30s L-sit

Min 2- 30s plank

Min 3- 10 strict hanging knee raises

 

Wednesday 

Warm-up to include HS/HSPU and mods clinic

 

A.

Every 3 minutes, for 12 minutes:

Push Press

 

1×10 @ 62.5%

3×10@ 65%

 

*Must be heavier than last week*

 

B.

AMRAP 20

20 cal row/AD/200m run

7 Strict HSPU/Box HSPU/Skullcrushers

2 rope climbs/KB pull rope climb alternative

 

Thursday 

A.

“Fight Gone Bad”

3 rounds, for reps:

1 min ME Wall balls (20/14)

1 min ME SDHP (75/55)

1 min ME

Box Jump (24/20)

1 min ME Push Press (75/55

1 min ME

Row (cals)

1 min rest

 

B.

Class stretching series

1:30 each side in runner’s lunge

2:00 in seated butt o n ankles

2:00 feet spread bent over ham stretch

1:00 each side lying t stretch

1:00 each side thread the needle (upper back stretch)

1:00 each side PVC tricep stretch

 

Friday 

A.

Backsquat

E4M, for 16

1×10@70%

3×10@75%

*Must be heavier than last week*

 

B.

AMRAP 12

Team sled push

 

C.

5:00 barbell quad rollout

 

Saturday 

A.

For time, with a team of 3, only 1 works at a time, CAP 45:

 

30 (legless) RC

45 Power CnJ 135/95

60 back squat 135/95

75 Cal Row

90 lunge

75 cal ad

60 back squat

45 Power CnJ

30 peg board/(legless) rope climb

 

Sunday 

A.

“Helen”-ish

3 RF, CAP 15:

400m run

21 American KBS 53/35#

21 GHD sit up/abmat situp

 

B.

1 mile odd object carry, CAP 20

CrossFit Programming | Week of June 5th, 2017 | CrossFit 248

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Monday 

A.

Every minute, on the minute, for 12 minutes

1 hang snatch+1 snatch

 

Sets 1-4

@65%

Sets 5-8

@70%

Sets 9-12

@75%

 

B.

E2M for 16:00

10 pull-ups

10 burpees over the bar

 

Tuesday 

A.

For time:

30 weighted walking lunges (holding db/kb in a farmer carry style)

30 deadlifts (135/95)

30 cal row

30 deadlifts

30 weighted walking lunges

 

B.

MOBILITY

 

Wednesday 

A.

Push Press

 

E3M for 12:00

1×10 @ 60%

3×10@ 62.5%

 

*Percentages for this cycle are just a guideline. All that matters is that you are increasing the weight and hitting the reps each week*

 

B.

For time:

5-7-9-11-9-7-5

Dips

*20 double unders before each set*

 

 

 

Thursday 

A.

With a partner…

AMRAP 30:

Buy-in

1200m Run

(Together)

Then, alternating full rounds…

4 strict HSPU

8 T2B

12 box jumps

*Vest Optional

 

Friday 

A.

Front squat

E3M, for 12

1×10 @65%

3×10@70%

*Percentages for this cycle are just a guideline. All that matters is that you are increasing the weight and hitting the reps each week

 

 

B.

8 RFT:

200m run

10 sit-ups

 

Saturday 

A.

2 RFT  with a partner. 1 partner always on AD/Row, splitting work evenly, CAP 30:

20 MU/Jumping MU/20 strict pull-up

40 wallballs

400m run

40 wallballs

20 MU/jumping MU/20 strict pull-up

 

Sunday 

A.

E2M for 10:00:

3 RC or kb pulls

5 tempo dips

*weighted if possible*

 

B..

For time:

30 floor press (BW/.75 BW)

100m farmers carry

20 floor press

100m farmers carry

10 floor press

100m farmers carry

CrossFit Programming | Week of May 22nd, 2017 | CrossFit 248

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Monday 

A.

15 minutes to find a 1RM Back Squat

 

B.

3  minute AMRAP:

10 wall balls

10 abmat sit-ups

 

Rest 1  minute

 

3  minute AMRAP:

10 T2B

10 russian KB swings (70/53)

 

Rest 1 minute:

 

3 rounds, for time:

10 wallballs

10 abmat sit-ups

10 T2B

10 russian KB swings

* 8 minute timecap*

 

Tuesday 

A.

5 rounds, for time:

200m run

10 Burpees 

10 C2B pull-ups
1 minute rest between rounds

 

Wednesday 

A.

3-2-1

strict press

3-2-1

push press

3-2-1

split jerk or push jerk

*18 minute cap*

 

B.

ME 1000m row

Rest 4 minutes

ME 500m row

Rest 2 minutes

ME 250m row

 

Thursday 

A

15 minutes to find a 1RM clean
15 minutes to find a 1RM snatch

 

Friday 

A.

18 minutes to find a 1RM deadlift

 

8 rounds, for time:

10 DB thrusters (5 each side)

10 overhead walking DB lunges (scale to holding DB at shoulder level)

 

Saturday 

A.

0:00-12:00

With a partner

6 rounds, for time

100m sprint

8 ring dips

*alternating full rounds*

 

12:00-24:00

With a partner:

6 rounds, for time:

100m sprint

8  box jumps

*alternating full rounds*

 

24:00-36:00

With a partner:

6 rounds, for time:

100m sprint

8 S2O (155/105)  

*alternating full rounds*

 

Sunday

A.

In teams of 3:

75 tire flips*

200m object carry**

75 medball cleans

200m object carry

75 KB swings (53/35)

200m object carry

*reps split evenly amongst teammates

**all partners object carry together

 

B.

Lots of stretching!!!!!!!!

CrossFit Programming | Week of May 15th, 2017 | CrossFit 248

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Monday 

A.

E2M for 10:00

3 back squats @ 70%

These NEED to be beautiful and fast. Let your body heal up and prepare yourself mentally for personal records next week.

 

C.

EMOTM 16:

M1: 60s Banded Hip Bridges

M2: 10 T2B

M3: 10 Heavy Russian KBS

M4: 10 KB walking lunges

 

Tuesday 

Gymnastic Pull Warm-up

 

Alt. Tabata:

L-Sit

Arch Rocks

Then…

3 rounds, for quality

10 kip swings

10 scap pull-ups

 

A.

E6M for 24:00:

Row 750/Run 600

10 MU/Jumping MU

5 min cap on rounds

 

Wednesday 

Gymnastic Press Warm-up

 

Alt. Tabata:

Hollow Rocks/Holds/Dead Bugs

Arch Rocks/Holds

Then…

4 rounds:

30s HS Hold/Plank

30s Rest

 

A.

E2M for 10:00

3 strict press @ 70

*Must be beautiful, and fast.

 

B.

“Cindy”

AMRAP 20

5 pull-ups

10 push-ups

15 air squats

 

Thursday 

A.

Goat Training

EMOTM 20

M1: Skill 1

M2: Skill 2

*No loaded barbells over 33% for 5 reps or 50% for 3 reps

 

“Annie”

50-40-30-20-10

DU

Abmat Sit-ups

 

Friday 

A.

“DT”

 

Five rounds for time of:

12 Deadlifts

9 Power Cleans

6 Push Press

(155/105)

 

B.

ALL of the mobility

 

Saturday 

A.

With a partner and for time. Only 1 partner may work at a time. Divide the work evenly between partners. Ex: 500m row each, 10 ps each, etc…

 

3  RFT:

1000/800m Row

20 Power Snatches (135/95 lbs)

30 Box Jumps (24″/20″)

40 Burpees

 

Sunday 

In teams of 3-4:

21-15-9

GHD Sit-ups/abmat situps

Empty sled push 100’
One partner completes the round above while over team members do a conga line on flipping tires. Continue cycling through until all team members have completed 21s, 15s and 9s

CrossFit Programming | Week of May 8th, 2017 | CrossFit 248

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Monday 

A.

E3M for 9

ME Back Squat without breakdown in form. Must do more reps each set than in previous set.

Set 1 @ 80%

Set 2 @ 75%

Set 3 @ 70%

 

B.

400m run

Then

3 rounds:

20 pistols

20 abmat sit ups

Then

400m run

 

Tuesday 

Gymnastic Pull Warm-up

 

Alt. Tabata:

L-Sit

Arch Rocks

Then…

3 rounds, for quality

10 kip swings

10 scap pull-ups

 

A.

“SPF 400” Courtesy of CFNE

 

10-8-6-4-2:
BP135/95

Strict Pull-ups


400m farmer walk


10-8-6-4-2:
BP 135/95

Strict Pull-ups

 

Wednesday 

Gymnastic Press Warm-up

 

Alt. Tabata:

Hollow Rocks/Holds/Dead Bugs

Arch Rocks/Holds

Then…

4 rounds:

30s HS Hold/Plank

30s Rest

 

A.

E3M for 9

ME Strict Press without breakdown in form. Must do more reps each set than in previous set.

7 @ 80%

8 @ 75%

9 @ 70%

 

B.

21-15-9

kb swings

clusters 95/65

box jumps

 

Thursday

A.

EMOTM 5:

3 Power Snatch

EMOTM 5:

2 Power Snatch

EMOTM 5:

1 Power Snatch

 

Rest 5:00

 

EMOTM 5:

3 Power Clean

EMOTM 5:

2 Power Clean

EMOTM 5:

1 Power Clean


*Build based on feel. No misses.

 

Friday 

A.

E3M for 9

ME Deadlift without breakdown in form. Must do more reps each set than in previous set.

7 @ 80%

8 @ 75%

9 @ 70%

 

B.

3 rounds

100m* run slow 

100m run medium

100m run fast

Then…

5 rds 

100m sprint

 

*All done conga line style and completed on sidewalk in front of complex. Run main entrance driveway to back entrance. 100m is approximate.

 

Saturday 

4 RFT, with a partner:

P1: 400m weighted walk (vest+carry or just carry)

P2: ME cals on Row/AD

Then switch….
By the end, each partner will have walked 4x and rowed or ridden the airdyne 4x. Settle in, this one is long and grindy and so much fun! Set up the rowers and airdynes outside for extra sunshine and fun.

 

Sunday 

*Warm-up must include really good barbell warm-up and technique primer for power cleans

 

“Holleyman”

30 RFT, CAP 30:

5 wall balls 20/14#

3 HSPU/Box HSPU

1 Power Clean 225/155#