Sunday 12/09/2018


Announcements

Join us this Friday, Dec 14th at the box at 6pm for our Christmas Party Potluck!!

Ashburn CrossFit – CrossFit

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Warm-up

30 Seconds

Easy Run

Quad Stretch

Active Samson

Medium Run

Active Spidermans

Air Squats

Faster Run

Ostrich

Burpees

MOBILITY (10:00 – 12:00)

Child’s Pose: 1 min

Couch Stretch: 1 min each side

Metcon

Sunday Fun Day! Today is a day to go a little lighter, especially if you’ve been coming throughout the week. You can definitely take this as an active recovery day, or push it if you haven’t been to the gym as much as you’d like this week. Challenge yourself to keep a steady split time for all rounds. Pace to keep some gas in the tank for the final rounds.

WOD Prep:

100m Run

5 Good Mornings

5 AbMat Situps

Metcon (Time)

6 Rounds For Time

400m Run

25 Good Mornings (light Plate)

25 AbMat Situps

Saturday 12/08/2018


Announcements

SHOULDER & THORACIC MOBILITY SEMINAR THIS SATURDAY 12/8 @ 11AM – NO SIGN UP REQUIRED

Ashburn CrossFit – CrossFit

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Warm-up

10 min:

Matt Chan A and B

3 min Mobility:

Chest Stretch :30 per side

Spicy Hips 10 both hand behind

10 right hand up

10 left hand back

Warm-up

15 min to Review and Prepare WOD Movements:

POWER SNATCH

Land with the arms locked

As we get tired, we tend to push out for the final few inches of the lift. Instead of pushing out with the arms when you get tired, get under the barbell in a 1/4 squat.

Movement Prep

Establish hook grip and hang position

Snatch High Pulls

Muscle Snatches

– – – – – – – – – – – – – – – – –

Establish Landing position – LOW Power position

Hang Power Snatches – low catch

Power Snatches *

*The goal here is to get athletes used to getting lower under the bar, to know where to go when coach calls out a cue

THRUSTER:

Wait – For the cue to move. When the bar is going up – Don’t use the arms till the hips are fully extended. The bar should remain on your shelf. On the way down – Don’t bend the hips until the bar is back in the Front rack, resting on the body. Tempting to blend more with lighter weight. But remember we are training her. Don’t rush your movements. 🙂

Movement Prep

Pausing Front Squats – Find the solid base to push from

Push Press

– – – – – – – – – – – – – – –

Thrusters

KB SWING:

Knees AND Hips – Snap open at the same time. While we don’t want to squat in the movement, there is a slight bend in the knees. To really pop that weight up, snap both joints open at the same time. This will prevent the rolling motion that is less powerful.

Movement Prep

KB Hip Pops

Russian KB Swings

American KB Swings

RUN: Find a “comfortable” way to hold the med ball on the run. 🙂

Movement Prep

100m Run (try changing your hold a few times to determine your fave)

Metcon

25 min to Prep and Complete WOD:

Plenty going on in today’s WOD. Those reps will age up, so pick a weight on the barbell that you’re confident you could do 20+ unbroken while fresh. Same for the KB swings. The goal today is to keep things moving quickly. Your limiting actor would be conditioning, not strength. Moving quickly, the WOD should take around 15 minutes, with each movement going unbroken, except for the Thrusters. Those you might break into 2-3 sets.

WOD Prep

3 Power Snatches

100 Meter Run

6 Thrusters

100 Meter Run

3 KB Swings

Metcon (Time)

3 RFT:

10 Hang Power Snatch

200m Med Ball Run

20 Thrusters

200m Med Ball Run

10 KB Swings

Friday 12/07/2018


Announcements

SHOULDER & THORACIC MOBILITY SEMINAR THIS SATURDAY 12/8 @ 11AM – NO SIGN UP REQUIRED

Ashburn CrossFit – CrossFit

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Warm-up

10 min:

200m Run

30 Seconds

Knuckle Drags

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

2 Rounds Tic Tac Toe

3 min: Mobility:

Squat Hold 1 min

Chest Stretch :30 per side

Warm-up

15 min to Review and Prep WOD Movements:

PULL-UPS:

Kipping – Press away at the top of each rep. Allows you to cycle into the next kip

Jumping Pull Ups – Engage those lats. That’s what increases the strength

BOTH – Knuckles up in the grip – A meaty grip is more secure and recruits more muscles with a stronger shoulder engagement.

We can use adjustable bars as needed. Stacking plates will work too if we run out of adjustable bars.

Movement Prep

Pull Up Builder

5 Kip Swings

3 Pull-ups – WOD Variation

PUSH-UPS:

Core – TIGHT. Body is one line, one piece moving together.

Movement Prep

10 Second High Plank

10 Second Chest on the ground

5 Push-ups

SIT-UPS:

Breathing – out on the way back. Allows your body to conform to the shape of the mat and helps keep the hips on the ground.

Movement Prep

Establish Finish Position – sitting tall

Establish Relaxed Bottom Position (though your belly is still engaged)

10 AbMat Sit-ups

AIR SQUATS:

Hips – back AND down. Today is a good day to use a box. Lots of reps. Make sure they’re good ones. A box or ball helps with not only depth, but the trajectory and keeping in your heels as well.

Arms – Up on the way down, and down on the way up. They are counterbalance, and help keep the belly tight and chest up.

Movement Prep

Pausing Air Squats

5 Air Squats

Metcon

25 min to Prep and Complete WOD:

Today’s WOD is a benchmark, but you get to split it with a friend! One that you bring in who’s new to CrossFit or one that you get to WOD with on the regular. 🙂 Team Barbara!

Splitting reps up as they see fit, teams will complete all the reps at one station before moving on to the next. One athlete works at a time while the other rests. You and your partner can be doing different scales of the same movement. The reps at each station must be completed before moving on to the next.

With 20 minute of work ahead of us, choosing a sustainable rep scheme from the beginning will be important. Switching out early and often can delay muscular fatigue, allowing team to get more work done within our time window.

On the pull-ups and the push-ups, sets of 5 from the beginning will likely be sustainable later on.

On the squats and sit-ups, sets of 10 can keep athletes from slowing down too much and give them enough rest to come back for another.

Communication will be key as well. Upon finishing a set, athletes can tell their partner what number they are on within the movement, not how many they did. This helps avoid any possible mid-workout confusion. Use marks on a board to keep track of rounds. 
”

WOD Prep:

2 Pull-ups (Each)

3 Push-ups (Each)

4 AbMat Sit-ups (Each)

5 Air Squats (Each)

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Thursday 12/06/2018


Announcements

SHOULDER & THORACIC MOBILITY SEMINAR THIS SATURDAY 12/8 @ 11AM – NO SIGN UP REQUIRED

Ashburn CrossFit – CrossFit

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Warm-up

10 min:

20 Seconds

Slow Shuttle Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Medium Shuttle Run

Side Lunge

Cradle Stretch

Walking Samson

Faster Run

Walking Spiderman

Air Squats

Inchworms

Fast Run

Side Shuffles

High Knees

Butt Kickers

2min Mobility:

1:00 Lat Foam Rolling

1:00 Flag Pole Stretch

Warm-up

10 min to Review and Prep WOD Movements:

SHUTTLE RUNS

Changing Directions – When going to turn, pick one clock to look at. The same one each time.

Lean – away from your turning foot when you turn. You’ll slow down less.

Movement Prep: 4 Shuttle Runs

KB SWINGS:

Snap – The hips and knees at the same time. a POP prevents a wave, and produces more power.

Bottoms up – The finish position is elbows locked with the bottom of the KB facing the ceiling.

Movement Prep:

KB Hip Pops

Russian KB Swings

American KB Swings

Metcon

17 min to Prep and Prepare WOD:

Only 2 movements to cycle through today, with a minute at each movement. With a minute at each station, you’ll be adding your reps together for one big number at the end.

Where yesterday we hit the work hard, rested, and came back for more. Today we want to spread out effort across the six rounds. One way we can make our rounds similar is to treat round one like we would round three. The third round is usually where a fast start can catch up to us. If we can hold a pace that we see ourselves holding in round three from the onset of the workout, our efforts will likely be spread more evenly throughout the workout instead of being front loaded.

KB swings and shuttle runs will both get the heart rate going and have you breathing heavy. Find the pace that allows you to maintain your efforts through all 12 minutes. Make it your goal to keep the same number of reps going each round.

WOD Prep:

10 KB Swings

5 Shuttle Runs

Metcon (AMRAP – Reps)

6 Rounds for Reps

1min KettleBell Swings

1 min 10m Shuttle Run

Core

3 x 20 Russian Twist with 10# Plate – Each tap counts as a rep

Wednesday 12/05/2018


Announcements

SHOULDER & THORACIC MOBILITY SEMINAR THIS SATURDAY 12/8 @ 11AM – NO SIGN UP REQUIRED

Ashburn CrossFit – CrossFit

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Warm-up

10 min:

Matt Chan A

Dumbbell Warmup

Performed With Light Dumbbells:

5 Romanian Deadlifts

5 Hang Power Cleans

5 Strict Press

5 Front Squats

5 Step Back Lunges (Each Leg)

2 min: Mobility:

1 min Spicy Hips: Rotate through both hands behind back and then Right hand then Left Hand

1 min: DB Squat Hold

Warm-up

15 minutes to review and Prep WOD Movements:

BURPEE BOX JUMP OVERS

Options to get off the box: The best option is the one that keeps you moving with little wasted motion. Athletes must face the box and touch their chest and thighs to the ground, then you can:

Turn on the box and step down

Jump down and turn on the floor

Turn on the box and Jump Down

Movement Prep

3 Burpees

5 Tall Hops

3 Box Jumps

– – – – – – – – – – –

4 Burpee Box Jumps

DUMBBELL FRONT SQUATS

Bell Position Options – Find a position that allows you to keep your chest tall and proud:

Bells together in Front

Bells separated in Front

Bells pointed to the ceiling

Movement Prep

2 Dumbbell Front Squats Each Option (Lighter Weight)

– – – – – – – – – –

5 Dumbbell Front Squats (Workout Weight)

ROW

0-100 – Sprint start, then slow into a steady but aggressive pace.

RUN

Just get out the door. First few strides might be slower, then pick up the pace to sprint into the door.

Metcon

25 min to Prep and Complete WOD:

We have interval work again today, which means you get some rest time in each round. Each round should take between 2:30 and 3:00, giving you 60-90 seconds of rest. Places to scale are box height and DB weight.

While we are looking for these rounds to be completed quickly, we want to be smart with our approach. The goal is to take virtually no rest and speed up with each movement if possible.

Starting with the burpee box jump overs, athletes can aim to move at a smooth, moderate pace through all 9 reps. Moving well here will allow them to pick up and immediately transition to the dumbbells for 15 reps, picking up a little bit of speed in cycle time. Moving on to the last movement, the row, athletes can hammer the first couple seconds before settling into a still aggressive pace to finish things out. In order of movement, we can think of our speed as moderate, moderate-fast, fast.

WOD Prep:

4 Burpee Box Jump Overs

5 Dumbbell Front Squats

3 Calorie Row/ 100m Run

Metcon (Time)

5 Rounds

On the 4:00:

9 Burpee Box Jump Overs

15 Dumbbell Front Squats

15/12 Calorie Row, Assault Bike*, 400m Run

Score is Slowest Round
* IF rowers are full

Tuesday 12/04/2018


Announcements

SHOULDER & THORACIC MOBILITY SEMINAR THIS SATURDAY 12/8 @ 11AM – NO SIGN UP REQUIRED

Ashburn CrossFit – KIDSTRONG

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Warm-up

Matt Chan A

Crab Walk Relay Race – Two teams (try to make the ages even across the two teams) Start at one green line. Crab walk forward or back ward down to the green line, then run back to tag your partner. Next person in line MUST wait to be tagged.

Skills

1. KB Deadlift:

– Chest tall like an angry gorilla

– Hips go pretty low here. Almost a squat

– Arms stay straight

– Push ground away through the heels. They should always be glued down to the ground.

Movement Prep:

No KB – Set up (fingertips can touch the ground. Arms are straight. Back is flat. Heels down.)

– Stand and reset. Looking at form

Light KB – Make sure they’re moving well. If they are and the back is flat, they can go up in

weight.

2. Box Jumps

– Knees out both in the landing and in the jump

– Stand up tall on the box

– Step down in the warm ups, kids can jump down if they want in the WOD

Movement Prep:

Tall Hops (Really squeeze the butt to make the hips open up)

Step ups onto the box, three per side

Box Jumps (If there are some that want to go to a higher box, they can as long as their form is good. Remember that if you are having them pair up to keep the equipment on the floor to a minimum, you need to pair up kiddos on the box too.

3. Run:

– It’s all about the turn around. Get them used to always turning towards one wall. It will alternate the side they use to push off. I like to cue them to look at one clock, for them the clock in the back is best. They’ll get less dizzy, and be able to turn faster.

Movement Prep:

4 x 10m Sprints

Metcon

Kids are working hard for eight minutes. If your group is big, you can divide them into groups.

The KB should be on the green line by the windows

The boxes for box jumps should be in the last set of squares by the basketball hoop. The line that includes the tic tac toe board.

The 10m sprint should be marked off with orange cones (or yellow) Remember that when we set up those 10m sprints, it’s not green line to green line. It’s green line to last blue line. That leaves you with some space for the box jump boxes.

So kids will DL, run their sprints, and end up by the boxes for box jumps. Then they’ll just walk down to their KB. For space, you can have half start on deadlifts, and half on box jumps. They’ll cross paths while running, but that’s OK.

Metcon (No Measure)

AMRAP 8

10 KB Deadlifts

5 10m Sprints

10 Box Jumps

Game

Tic Tac Toe