Wednesday 240501

Wednesday 231213

Wednesday 231213

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

For load:
3-3-3-3-3-3
Deadlift

After each set complete:
5 broad jumps for max distance
Echo-bike calories as fast as possible

Rest 3 minutes between sets.

♀ 8-calorie bike
♂ 10-calorie bike

Goal: Power

Post heaviest deadlift, longest broad jump, and fastest Echo-bike time to comments.

Lift as heavy as possible while respecting the speed work. Add weight each round.

Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan].

This type of workout is fun and very challenging in the best possible way. The goals are clear: Deadlift with maxi force and bike at max speed. The broad jump is a combination of force and speed.

Kevin Bowles, our head programmer at Deka Comp, loves these sessions because they put our strength work into practice and we can feel powerful without dying out.

Words of wisdom from Kevin:

If you struggle on a machine either because it's a weakness or because of your size, replace the number of calories by a 20-second max-effort window. This will allow you to focus on wattage or cadence in the desired time frame rather than an output. In other words, effort is more important than outcome for today.

Scaling:

Intermediate option:
Intermediate athletes may perform this workout as prescribed.

Beginner option:
For load:
3-3-3-3-3-3
Deadlift

After each set complete:
3 broad jumps for max distance
:20 max-effort Echo-bike calories

Resources:
What Is a Deadlift?
The Deadlift
Work, Power, and the Science of CrossFit

Find a gym near you:
View the CrossFit map

Featured Photo:
WIT London by RXdPhotography

Friday 231208

Friday 231208

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

Every 6 minutes for 3 sets complete: 21-15-9 reps Echo-bike calories
Kettlebell goblet squats

♀ 24 kg
♂ 32 kg

Post your total time of all 3 sets combined to comments.

Goal: Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.

To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way. High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.

Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.

More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.

I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.

Scaling:

Intermediate option:
Every 6 minutes for 3 sets complete:
18-15-9 reps
Echo-bike calories
Kettlebell goblet squats

♀ 16 kg
♂ 24 kg

Aim to complete the work around the 4-minute mark to allow for enough rest to repeat the next interval at high intensity.

Beginner option:
Every 6 minutes for 3 sets complete:
12-9-6 reps
Echo-bike calories
Air squats

Beginners will be pushed out of their comfort zone with the level of intensity we want to achieve. Aim to complete the work in 4 minutes to get 2 minutes of rest.

Resources:
The Air Squat

Find a gym near you:
View the CrossFit map

Friday 240119

Friday 240119

Every 1 minute complete:
12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Post rounds and cals completed to comments.

Scaling:
Today’s workout is a grind. How far into the “pain cave” do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as possible before the next interval, or move at a moderate pace and try to sneak by each minute. If you finish the round of 20, your workout is over.

Intermediate option:
Every 1 minute complete:
9/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Beginner option:
Every 1 minute complete:
6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Resources
Watch: CrossFit Workout 240119: Annie Sakamoto vs. the Echo Bike
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

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Tuesday 240416

Tuesday 240416

3 rounds for time of:
75 double-unders
15/21-calorie Echo bike
5 front squats

♀ 155 lb
♂ 225 lb

Post times to comments.

Scaling:
Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it. Exiting the bike a little wobbly is what makes this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.

Intermediate option:
3 rounds for time of:
35 double-unders
10/15-calorie Echo bike
5 front squats

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time of:
75 single-unders
7/10-calorie Echo bike
5 front squats

♀ 55 lb
♂ 75 lb

Resources:
The Double-under
The Front Squat
The Single-under
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Meg Ellery at Ocean State CrossFit in Cranston, Rhode Island.