WOD
January 31, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 4×10 rest 20 sec

12 Tabata rds

5 Med ball cleans

10 double unders

5 push ups

5 slam balls

Core

6 Tabata rds- Knee ups/ 7 toes to bar

Gymnastics

DB/ Kettlebell shoulder press-3×10

Weightlifting

Not touch and go. Drop each one and reset. this is not for time. Should not be missing first 3 weights

Squat Clean (5×1 @ 60)

Squat Clean (4×1 @70 )

Squat Clean (3×1@85)

Squat Clean (1×1@90)

Metcon

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

WOD
January 30, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×20 rest 20 sec (sprint)

12 Tabata rds

5 Burpees

15 double unders

Hang from bar (20 sec)

7 slam balls

Core

8 Tabata rds- Partner lying toes to bar.

Weightlifting

1×3/1×1/1×3/1×1/1×3/1×1

Front Squat (3×3 @75%)

Front Squat (1×1 @80 )

Front Squat (1×1@83)

Front Squat (1×1@85)

Metcon

Rest 3 minutes between AMRAP’S

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP

75 double under buy in

15 deadlifts 185/135

15 Bar facing burpees

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP

75 double under buy in

10 deadlifts 225/155

10 Bar facing burpees

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP

75 double under buy in

5 deadlifts 275/185

5 Bar facing burpees

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
January 29, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 3×10 rest 20 sec

12 Tabata rds

10 walking lunges

15 double unders

7 push ups

7 slam balls

Core

6 Tabata rds- Pass throughs

Weightlifting

Push jerk+split jerk (3×3 @60%)

Jerk complex

Push jerk+split jerk (2×2 @70 )

Jerk complex

Push jerk+split jerk (2×1@80)

Jerk complex

Metcon

Metcon (Time)

3 rds

Row 500m

12 Push jerks 155/105

15 toes to bar

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
January 28, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Group Warmup Body Weight

Core

6 Tabata Rounds

Wall Ball Twist with a Partner

Metcon

Metcon (Time)

“CAN”T SLEEP TILL BROOKLYN”

Once upon a time Cassie and Mike became good friends and later fell in love. They got married on 12/13/2014.

In teams of 2 complete: (alt. movements)

12 Rounds of:

13 Goblet Squats 55/45/35

20 Du’s

14 Shoulder to Overhead 45/35

23months and 17 days later, Cassie and Mike had a baby……

teams now complete:

(23+17) 40 alternating Burpee to Plates 35/25

Brooklyn Monroe Hsu arrived on 11/30/2016, 8lb 10 oz, 20in long.

teams complete: (alt. movements)

11 Rounds of:

30 Grasshoppers

16 Hang Power Cleans 45/35

8 Chest to Bar Pull ups

10 Walls Balls 20/14

20 KBS 55/45/35

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
January 27, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×75 rest 20 sec (sprint)

12 Tabata rds

Burpees

air squats

lunges

ring rows

Core

9 Tabata rds- hollow rocks

Gymnastics

Pull up negatives-12 (2×6/3×4)

Weightlifting

Metcon

Metcon (Time)

8 Min time cap 21-15-9 reps for time of:

Ab mat Sit-ups

Ring Dips

Overhead Squats 75/55

Metcon (Time)

start at 10:00 (7 min cap)

3 Rounds for time of:

40 Double-unders

20 Kettlebell Swings 53/35

5 Deadlifts 315/225

Metcon (Time)

start at 20 (7 min time cap)

4 Rounds for time of:

15 Wallball Shots 20/14

10 Burpees

5 Bar muscle ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
January 26, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 3×75 rest 20 sec

12 Tabata rds

5 Med ball cleans

10 double unders

10 walking lunges

5 ring rows

Core

6 Tabata rds- inch worm with Sliders

Gymnastics

Pull up negatives-16 (2×8/4×4)

Weightlifting

Sled push (4x50m Increase weight each set)

Metcon

Metcon (Time)

1 rd

Run 800m

30 KB 70/55

30 pullups

2 rds

30 cal

30 box jumps 24/20

30 wall balls 20/14

1 rds

Run 800m

30 KB

30 Pullups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

January 26, 2017

7 Training Techniques no Crossfitter can Afford to Miss

Author:

Training plateaus are unfortunately common, and can be very difficult to break through. Often, we get stuck on a particular weight for a lift or a WOD time and it becomes hard, both physically and mentally to break through that ceiling.

  • Many exercises are new and techniques are exciting to learn.
  • The body responds positively to this new stimulus and PRs fly up quickly.
  • Strength numbers increase as exercises feed into one another.
  • Overall progression develops at a good pace.

For example: Amplified core strength from raising your Front Squat PR and WODs involving high repetitions of Toes-to-Bar may also allow your Back Squat numbers to shoot up as you become stronger .

Then the plateaus may emerge as you begin to hit your natural ceilings with strength work and WODs. So how do you break through them and give yourself the competitive advantage?

1. LISTEN TO YOUR BODY

It is a difficult skill to master, to be able to understand the difference between your body telling you to stop because it is in genuine pain, or that it just doesn’t want to finish the WOD – but it will let you know. Make sure you listen to it and be proactive in your training.

 Good form and the willingness to constantly improve your technique, mobility and movement, will help you to prevent injury in the long run. This is a philosophy that is shared by Rehband and their tireless work to help athletes reach their goals, be proactive and think about the future.

2. FOCUS ON LONG TERM TRAINING GOALS AND SHARE THEM

Sharing a goal and working together with a coach, a team, or a group of your CrossFit® friends can often be a great way to smash through these plateaus and enable your full potential. It can be a way to focus together on a single accomplishment, and you avoid the – often destructive – reality of sometimes not hitting hastily made short term goals. If you give yourself a week to add 10kg to your Snatch PR, in all honesty, it’s probably not going to happen. But if you allow yourself a year, and program accordingly for this timeframe, then you will be able to achieve your target.

When you share your goals with others around you, your peers and coaches, they will help you to accomplish them. As you hit your targets the feeling becomes one of shared success.

3. PROGRESSION AND PROGRAMMING

 Programming will give you a structure that allows you to monitor and understand your physical progress. Psychologically, it gives you a sense of scale and proportion, and enable you to understand where you stand in relation to the goals that you set for yourself.

It will help you to position any plateaus on these wider timelines, and then diminish them as obstacles. For example, let’s say you are aiming for a target of 50 unbroken Double Unders, but currently your max number sits at 15, and you are struggling to manage more before your form breaks down.

Working with your coach you go back to basics, relearn the technique, and you include Double Unders into more of your WODs. This forces you to tackle them under a variety of different conditions, levels of exhaustion and heart rates. You maintain the concept of constant variety that lies at the core of CrossFit©, as well as visualising a clear idea of your progress. You can see how your programming is helping you to break through the plateau and reach your goal of 50 unbroken Double Unders.

 4. TAKE PROPER REST

If you workout 5 days in a row every week, and you smash 5 consecutive metcons at 100% intensity, then although a great challenge, it will probably leave you burnt out in the long run. From Rehband athletes Josh Bridges (an Ex Navy Seal) to Mattie Rogers (US weightlifting star), all high level Sportsmen and women speak about the importance of giving your body time to rest and recover.

Paradoxically, if you are pushing to hit a certain target, but have hit a plateau that you can’t break through, sometimes the best thing to do can be to walk away from it for a short while.

Say you’re aiming for a 150kg Deadlift but it just isn’t happening, your grip keeps failing and you cannot support the weight without resulting to poor form. Take a break from that exercise for a few weeks and concentrate on accessory exercises instead. Increase your kettlebell swings and switch to strict Pull Ups (get that grip nice and wide to strengthen your back). Raise the amount of times that back extensions crop up in your WODs so that they can attack your posterior chain in a new way. When you do go back to starting a new strength cycle, you may be pleasantly surprised when Deadlifts come around again and you decide to make another assault on that 150kg target.

5. UNDERSTAND THAT PROGRESS OCCURS IN SMALL INCREMENTAL STEPS

Trust in the process, enjoy it and take pride in your progressions, however small they are. Do the same for the achievements of your training partners and peers, and use competition as a way to enable everyone to move forward. One kg added to a lift or a second shaved off a WOD time show that you are improving.

Progress takes time, give it time.

6. TRAINING TECHNIQUES: MAKE USE OF SUPPORT DURING WODS AND LIFTS

Use your equipment properly to help the natural strength and movements of your body. If you have a series of WODs that require lots of high reps of similar movements to be completed (such as Wall Balls and Thrusters combined) then use knee sleeves to relieve some of the pressure on this part of your body. It will also augment the movement of your body, and allow you to zone in on completing each WOD effectively. Due to a great interest, Rehband has started a collaboration with CrossFit Inc®. and have recently launched Rehband 2016 CrossFit Games edition Knee sleeves.

7. TAKE CARE OF YOUR BODY AND HEALTH

It is always important to look after your body and health, but if you do begin to hit plateaus, it becomes especially important! CrossFit® promotes a holistic approach to health, and it reminds us of the inter-connectivity of our bodies, mental well-being and nutrition. Improvements in one area may result in unexpected leaps and bounds in another.

WOD
January 25, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 3×200 rest 20 sec

12 Tabata rds

7 Kettle bells

10 double unders

5 broad jumps

5 pull ups

Core

5×6 ab roller

Gymnastics

Pull up negatives-16 (2×8/4×4)

Weightlifting

Snatch (2×2 @50%)

Snatch (2×2 @60%)

Snatch (2×2 @70 )

Snatch (2×2@80)

Metcon

Metcon (Time)

5 rds

Run 200m

10 thrusters 115/85

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
January 24, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4 x75m rest 20 sec

12 Tabata rds

5 Burpees

10 double unders

5 jump touch

5 slam balls

Core

6 Tabata rds- 10 sec L-sit

Gymnastics

Pull up negatives-16 (2×8/4×4)

Weightlifting

Back Squat (4×3 @65%)

Back Squat (3×2 @75 )

Back Squat (2×2@85)

Metcon

Metcon (Time)

2 RFT

15 cal

15 HSPU

15 Chest to bar

Rest 15 Seconds

15 chest to bar

15 HSPU

15 cal

Rest 1 min
If you can’t do more then 3 kipping chest to bar then with out coming off the bar you will do regular pullups.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

WOD
January 23, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 4×10 rest 20 sec

12 Tabata rds

5 Med ball cleans

10 double unders

5 push ups

5 slam balls

Core

6 Tabata rds- Med ball planks

Gymnastics

Pull up negatives-16 (2×8/4×4)

Weightlifting

Power clean + Hang clean (Go to max )

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Metcon

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders