CrossFit Blog

  1. 31
    Jan
    2016
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    Conditioning: Week of Feb 1st

    conditioning week Feb 1st

  2. 31
    Jan
    2016
    0 comments

    Oly 1: Cycle Beginning Feb 1st

    Day 1
    A) Power Snatch + 2 Snatch Balances + 3 Overhead Squats
    up to heaviset possible
    (10 mins)
    B1) 4xAMRAP 60sec Double-Unders
    60sec Rest
    A2) 4xAMRAP 60sec Kipping Toes to bar
    60 sec Rest
    (15min)

    Day 2
    A) 5RM Touch-and-Go Power Snatch
    (10mins)

    B1) 4xAMRAP 60sec Kipping Pullups
    Rest 60 sec
    B2)4xAMRAP 60sec Wallballs
    Rest 60sec
    (15mins)


    Day 3

    A) Thruster
    10 mins to work to 3RM

    B1) 3xAMRAP 60 sec Burpees
    Rest 60sec
    B2) 3xAMRAP Deadlifts @ 50%
    Rest 2mins
    (15min)

    Day 4
    A) 5RM Touch-and-go Power Clean + Push Jerk
    (10 mins)

    B1) 4xAMRAP 60sec Double-Unders
    60sec Rest
    A2) 4xAMRAP 60sec Kipping Pullups
    60 sec Rest
    (15min)

  3. 31
    Jan
    2016
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    Strength 3: Cycle Beginning Feb 1st

    Day 1
    A) Hang Clean High Pull+Hang Power Clean + Power Clean
    5×3 @60-70%
    (10mins)

    B1) 4xAMRAP 60sec Double-Unders
    60sec Rest
    A2) 4xAMRAP 60sec Kipping Toes to bar
    60 sec Rest
    (15min)

    Day 2
    A) Front Squat
    10mins to 3RM

    B1) 4xAMRAP 60sec Kipping Pullups
    Rest 60 sec
    B2)4xAMRAP 60sec Wallballs
    Rest 60sec
    (15mins)


    Day 3

    A) Push Press + Push Jerk
    5×2.2
    (10mins)

    B1) 3xAMRAP 60 sec Burpees
    Rest 60sec
    B2) 3xAMRAP Deadlifts @ 50%
    Rest 2mins
    (15min)

    Day 4
    A) Hang Power Snatch High Pull + Hang Power Snatch + Power Snatch
    5 sets, heavier each time
    (10 mins)

    B1) 4xAMRAP 60sec Double-Unders
    60sec Rest
    A2) 4xAMRAP 60sec Kipping Pullups
    60 sec Rest
    (15min)

  4. 31
    Jan
    2016
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    Strength 2: Cycle beginning Feb 1st

    Day 1
    A) Back Squat
    3×5, rest 2mins

    B1) Chinup
    5×3-5, rest 45sec
    B2) Dip
    5×3-5, rest 45sec

    C) Barbell Rollout
    5×5

    Day 2
    A1) Bench Press
    4×5, rest 60sec
    A2) Bulgarian Split Squat
    4×8/leg, rest 45 sec between legs

    B) Side Plank
    5x90sec/side


    Day 3

    A) Deadlift
    3×5, rest 2mins

    B1) Chinup
    5×3-5, rest 45sec
    B2) Dip
    5×3-5, rest 45sec

    C) Hanging Leg Raise w/ 3 sec pause at top
    5×8, rest 90sec

    Day 4
    A) Front Squat
    3×5, rest 2mins

    B) Push Press
    3×5, rest 2mins

  5. 31
    Jan
    2016
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    Strength 1: Cycle beginning Feb 1st

    Day 1
    A1) Back Squat
    3×5-8, rest 60sec
    A2) Pushup
    3×8-12, rest 90sec

    B1) Chinup
    3×3-5, rest 30sec
    B2) Kettlebell Swing
    3×20, rest 60sec

    Day 2
    A1) Bench Press
    3×5-8, rest 60sec
    A2) Lunge
    3×8/leg, rest 60sec between legs

    B1) Single Leg RDL
    4×12/leg, rest 30sec between legs
    B2) Ring Row Plank
    4×20-30sec, rest 30sec

    Day 3
    A1) Deadlift
    3×5-8, rest 90sec
    A2) Standing Overhead Press
    3×12, rest 90sec

    B1) Turkish Getup
    3×2/arm, rest 30 sec
    B2) Bent Over Dumbell Row
    3×12, rest 60sec

  6. 29
    Jan
    2016
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    CrossFit Sandyford Strength Standards Chart

    CFS Standards [Click Above for a Larger Image]

    Our strength standards chart came about to help everyone answer 3 really important questions about their training:

    1) Where am I now?

    2) Where do I need to get to for my goals?

    3) Is my body in balance?

    Once you have a clear picture of where these points 1 and 2 are, all you have to do is connect the dots. By contrast, if you don’t know where you are now, or where you want to get to, you’ve got a problem!

    Along the way, to stay healthy, perform at your best and look after your joints, you need to also have an eye on balance. As an example: If you can bench press a house, but you can’t do a pullup, you’ve got some shoulder issues waiting to happen. Correcting that will do infinitely more for you than adding another 2kg to your bench press.

    In fact, it’s much better to have a “4″ in everything than it is to have a 6 in 3 categories and a 1 in another!

    This chart should be used to assist you with goal-setting, give you achievements to aim for and celebrate milestones that you’ve accomplished in your training. It should also help you spot imbalances and identify gaps you need to work on.

    So how strong do you need to be for you goal? Let’s talk about what each level represents:

    Level 1 – Represents the really fundamental skills, movement patterns and strength that everything else builds on. If there is anything in this section you cannot do yet, you should stop doing everything else until you can do it!

    Level 2 – Is what we would generally call a “healthy beginner”. Don’t despair if you’re not there yet. It can require a reasonable amount of work, but is still achievable for almost every person who begins training before retirement age (and most of uninjured ones that start later!). The weights might look a little light to some, but the key is that they are done with 100% textbook perfect form and full range of motion. Not always easy!

    If you’re not there yet, getting to this level of strength gives you a great foundation for anything else you want to do, and will do a hell of a lot to start moving your body composition in the right diretion!

    Level 3 – Represents a point that many people are very happy with. You’ll feel good, you’ll probably be one of the fitter people in your social circle, and you’ll likely look pretty darn good in a t-shirt! In fact, if you can hit these standards and you’re not happy with your body composition, you have a nutrition issue, not a training issue.

    You’ll also have reaped about 80% of the health benefits of being strong by this point. Your metabolism, joint health, bone density and resistance to many kinds of injuries will be in a way better place.

    Level 4 – is the entry point for anyone interested in playing sports competitively or looking more athletic. I can almost guarantee you that your performance at any sport that requires you to produce force (so, all of them) will improve significantly when you reach these standards.  You’ll also turn heads in a swimsuit unless you eat like a complete asshole.

    Level 5 – is becoming braggable. You can walk into a gym anywhere in the world, do these things and people will nod and say “ah yes, that person knows what they’re up to”.

    Level 6 – These lifts are game-changers for most people. If you can get here, you’re usually strong enough for anything other than competing in Strength sports. It’s around this point that you’ll start to see diminishing returns outside the gym. Your physique might not really improve that much more by getting stronger than this. You might not see an awful lot more carryover onto the field once you can do everything in this section. It’s usually time for most people to start focusing more on other qualities at this stage.

    Level 7 – If you’re interested in being competitive at a Strength sport (like CrossFit, Weightlifting etc), this is around the point you need to be aiming for. You’re not necessarily going to win anything yet, but you’ll be able to show up, put in a solid showing and make the other competitors sweat for their points. Getting to, or beyond this level requires dedicating a massive chunk of your life to training, and is definitely not for everyone.

  7. 24
    Jan
    2016
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    Test Week: Oly 1

    Day 1

    A) 1RM Snatch (15 min time limit – 1 miss allowed)

    B) 1RM Clean and Jerk (15 min time limit – 1 miss allowed)

    C) Max Deadhang Pullups

    Note: These time limits are STRICT, and begin from the moment you put the empty bar over your head. We don’t care if you don’t hit PRs today, with the Open fast approaching we’re more interested in what you can work up to quickly, and you know you can hit under a little pressure.

    Rest as needed between parts A and B.

    Day 2

    A) Back Squat 1RM – 20min Time Limit, no misses

    B) Push Press 1RM – 10min Time Limit, no misses

    Conditioning Test 2:
    A) AMRAP Double-unders in 60sec
    B) AMRAP Kipping Toes to Bar in 60 sec
    C) AMRAP HSPU in 60sec
    D) AMRAP Kipping Pullups in 30sec
    E) AMRAP Ring Dips in 60 sec

    Rest as needed between each of these AMRAPs.

    Day 3

    A) 1RM Overhead Squat – 10min Time Limit

    B) 1RM Thruster – 10 min time limit

    Conditioning Test 3:

    Open “11.6″
    7 min AMRAP:
    3 Thrusters (45kg/30kg)
    3 Chest to Bar Pullups
    6 Thrusters
    6 Chest-to-bars
    9 Thrusters
    9 Chest-to-bars
    etc
    etc

    Record total reps completed.

    Day 4

    A) 1RM Turkish Getup

    B) 1RM Front Squat

    C) 8RM Bulgarian Split Squat

    Note: If you do 4 days per week, combine days 4+5 together. If you do 5 days, take day 4 as a lighter day and do a pile of foam rolling and stretching with the remainder of the class.

    Day 5

    “12.4″
    AMRAP 12mins
    150 Wallballs
    90 Double-Unders
    30 Muscle-Ups

    Record total reps completed.

  8. 24
    Jan
    2016
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    Test Week: Strength 3

    Day 1

    A) Back Squat 1RM
    B) 1RM Weighted Pullup
    C) Max Deadhang Pullups

    Conditioning Test 1:
    “Karen”
    150 Wallballs for Time
    (10 min cap)

    Day 2

    A) Hang Power Clean 1RM
    B) Push Press 1RM
    C) 1RM Weighted Bar Dip
    D) Max Ring Dips

    Conditioning Test 2:
    A) AMRAP Double-unders in 60sec
    B) AMRAP Kipping Toes to Bar in 60 sec
    C) AMRAP Burpees in 60sec

    Rest as needed between each of these AMRAPs.

    Day 3

    A) Deadlfit 1RM

    Conditioning Test 3:
    “Fran”
    21-15-9
    Thrusters (45kg/30kg)
    Kipping Pullups

    (if you can do less than 5 kipping pullups, do the OPEX test instead)

    Bonus Tests (if you do more than 3 sessions/week or finish early)

    A) Front Squat 1RM

    B) Thruster 1RM

    C) Turkish Getup 1RM

    Conditioning Test 4:
    500m Row for time

  9. 24
    Jan
    2016
    0 comments

    Test Week: Strength 2

    Day 1

    A) Back Squat 1RM. Record result in kg. Remember: if you don’t squat to your full depth, no one cares.

    B) Bodyweight Pull test: either
    1) Find the lowest position you can complete 1 pullup with blue band.
    OR
    2) Attempt as many dead-hang pullups as possible in one set.

    C) If you got more than 5 Pullups, attempt a 1RM weighted Pullup. Otherwise, skip this part.

    Cond test 1:
    “OPEX Test”
    3 Rounds for time:
    25 Kettlebell Swings to Overhead (24kg/16kg)
    25 Burpees
    (15 minute time cap)

    Record your time if you succesfully complete the whole thing. Otherwise, record how far you get.

    Day 2

    A) Bench Press 1RM

    B) Bodyweight Push Test: either
    1) – Attempt as many pushups as possible in one set (skip this test if you know it’s >10)
    OR
    2) If you can do >10 pushups, attempt as many Bar Dips as possible in one set.

    C) If you got more than 5 Dips, attempt a 1RM weighted Dip.


    Conditioning Test 2:

    “Karen”
    150 Wallballs for time
    (10 Min Time Cap)

    Record your time if you succesfully complete the whole thing. Otherwise, record how far you get.

    Day 3

    A) Deadlfit 1RM

    B) Turkish Getup 1RM (must get BOTH sides)
    C) Bulgarian Split Squat 8RM (must get BOTH sides)

    Conditioning Test 3:

    1) Tabata Situp Test
    2) 500m Row Test

    Rest as needed between these two tests.

  10. 24
    Jan
    2016
    0 comments

    Test Week: Strength 1

    Day 1

    A) Attempt to touch your toes without bending your knees. Record “yes” or “no” in the spreadsheet as appropriate.

    B) Hold a Plank position for maximum duration. Record your time in seconds. (Terminate the test if you can do longer than 2 mins or if you deviate from the correct position)

    C) Work up to a Back Squat 3RM (“3 repetition maximum” – the heaviest weight you can lift 3 times). Record your best results in kg.

    D) Pulling Test: This test has 3 options
    1) Hold an Active Bar Hang for maximum time. Record result in seconds.
    2) If you can do longer than 60sec in option 1, attempt a 10 second negative pullup. Record result in seconds.
    3) If you can do a longer than a 10 sec negative, attempt as many Chinups as possible in a single set. Record maximum reps completed.

    Conditioning Test 1:
    “OPEX Test – S1″
    3 Rounds for time:
    25 Kettlebell Swings to Chin Height (24kg/16kg)
    25 Chest-to-floor Burpees
    (15 minute time cap)

    If you finish all 3 rounds in less than 15 minutes, record your time in minutes and seconds. If you do not get the whole thing finished, record how far you got (for example: “2 rounds + 11 Burpees”).

    Day 2

    A) Work up to a Bench Press 3RM. Record your best result in kg.

    B) Bodyweight Push test: This test has 3 options –
    1) Attempt a box-pushup to the lowest box possible. You must make contact with the box and you must maintain a plank shape for the rep to count. Record the height of the lowest box to which you complete a successful rep.
    2) If you get to the floor, have a coach check your form then test maximum pushups in one set. Record reps completed.
    3) If you get >10 pushups, test max Bar Dips.

    Conditioning Test 2:
    100 Wallballs for time (20lb/14lb)
    (10 Minute time cap)

    If you finish all 100 reps in less than 10 minutes, record your time in minutes and seconds. If you do not get the whole thing finished, record how far you got (for example: “83 reps”). Remember, you must squat to full depth and the ball must make contact with the correct spot on the wall for each rep to count!

    Day 3

    A) Work up to a Deadlift 3RM. Record best result in kg. Remember, if your back changes shape during the lift, the rep does not count.
    B) Turkish Getup 1RM (must get BOTH sides).
    C) Bulgarian Split Squat 8RM (must get BOTH sides)

    Cond Test 3:
    A) Tabata Situp Test
    B) 500m Row Test