Friday 201023

Wednesday 230614

Wednesday 230614

​​Army Combat Fitness Test Events

1. In 5 minutes, establish a 3-rep-max deadlift
    Rest 2:00
2. For distance: standing power throw
    Rest 3:00
3. Complete as many reps as possible in 2 minutes of: hand-release push-ups
    Rest 3:00
4. For time: sprint, drag, carry
    Rest 4:00
5. Max plank hold
    Rest 2:00
6. For time: run 2 miles

Complete all six ACFT events and post scores to comments. Celebrate the U.S. Army’s Birthday and learn more about the ACFT here.

Scaling:
Newer athletes should focus on maintaining sound mechanics on the deadlift triple, and reduce the distance on the run effort. Experienced athletes can choose to complete all six events and see where they stack up. Post to comments.

Beginner Option:
Deadlift 3-3-3-3-3 reps

Complete as many reps as possible in 2 minutes of:
Hand-release push-ups

For time:
Run 1 mile

Monday 231113

Monday 231113

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For time:
Row 1,000 meters
30 bench presses, body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses

Post time to comments.

Compare to 070113.

Scaling:
Reduce the distance of the row to keep each effort under 5 minutes. Reduce the load, and potentially the volume, of the bench presses to maintain sets of 5 or more reps at a time.

Intermediate option:
For time:
Row 1,000 meters
30 bench presses, ¾ body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses

Beginner option:
For time:
Row 700 meters
20 bench presses
Row 700 meters
15 bench presses
Row 700 meters
10 bench presses

♀ 45-lb barbell
♂ 65-lb barbell

Movement Resources:
The Bench Press
Rowing Technique

Monday 231211

Monday 231211

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Run Ski Run
For time:
Run 1 mile
Ski 500 meters
Run 1 mile

Post time to comments.

Goal: 20 minutes of work.

Run Swim Run was a 2017 CrossFit Games event where athletes ran a course around the venue and swam in Lake Monona in Madison, Wisconsin. In today’s workout, we’re replacing the swim with the ski erg.

This workout is about aerobic capacity and technical endurance. The ski erg will feel like a nice break but be careful not to become complacent.

To improve your run pace, focus on posture. Imagine a string holding you up from the top of your head pulling your neck up and lifting your chin. In contrast, your shoulders should feel lower and your hands relaxed.

If you did the running intervals two weeks ago, you’ll have a good idea of your speed. A trick for this one could be to average your times on the 400-meter runs and add 10 seconds to your pace in order to sustain the effort for the next mile.

Scaling:

Intermediate option:
For time:
Run 1,000 meters
Ski 500 meters
Run 1,000 meters

Beginner option:
For time:
Run 800 meters
Ski 350 meters
Run 800 meters

To build cardiovascular endurance, adjust the distances to allow jogging, running, or walking within the time domain. The running should take no more than 16 minutes in total. Move continuously on the ski erg. Aim for no more than 4 minutes on the ski erg.

Resources:
Metabolic Conditioning
What Is Fitness? Part 2: Metabolic Pathways
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill

Find a gym near you:
View the CrossFit map

Regionals 9.4 (Canada East)

For Time5000 meter Trail Run with 3 mini-events along the trailMini-event 1:3 Tire Flips (500/ 250 lb) in 30 secondsMini-event 2:3 Keg Clean and Presses (100/50 lb) in 30 secondsMini-event 3:100-150 meter Sandbag Carry (60/30 lb)
For Time
5000 meter Trail Run with 3 mini-events along the trail
Mini-event 1:
3 Tire Flips (500/ 250 lb) in 30 seconds
Mini-event 2:
3 Keg Clean and Presses (100/50 lb) in 30 seconds
Mini-event 3:
100-150 meter Sandbag Carry (60/30 lb)