Category Archives: WODs

Here, you’ll find the current ‘Workout of the Day’

CrossFit Love 041914

April 18, 2014

Level 1 – Fitness

- 15:00 Coaches Dynamic Warmup
  including Hollow Holds, power clean drills
  cover all wod skills – talk efficiency, strategy

- 3 Teams of 4 Complete
  250 Power Cleans @ 95 / 65
  250 Air Squats
  250 Burpees
 *Run 800 to finish, everyone on your TEAM must finish for you to win and you must all    start when the 250 Burpees are completed

Level 2 – Performance

- 15:00 Coaches Dynamic Warmup
  including DUs,
  cover all wod skills – talk efficiency

- 3 Teams of 4 Complete
  250 Power Cleans @ 115 / 75
  250 Wall Balls
  250 Burpee Pullups (*Only one person can work at a time, you may jump from your    burpee into your pullup)

CrossFit Love 041814

April 17, 2014

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Level 1 – Fitness

- 15:00 Dynamic Coaches Warmup
  include front rack mobility

- 5:00 DU Skill Work 

- *In 15:00 work up to a heavy set of 10 Front Squats 

- 800m x 3
  (rest is 1:30 btwn each)

Level 2 – Performance

- 15:00 Squat Warmup with Running Prep

- Back Squat
  3 x 6 @ 75%
  4 x 4 @ 80 – 85%

- 800M x 4 

- 3 Rounds w a Partner
  20 MB Situp & Throw
  20 R/L Side Bends
  :20 Hollow Hold
  (switch on and off)

CrossFit Love 041714

April 16, 2014

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Level 1 – Fitness

- 10:00 Coaches Upper Body Prep

- ME Close Grip Bench Press

- BB High Pull 4 x 8 – 12
  then
  BND Tri-Ext 4 x 25

- Ring Rows 3 x 8 – 12 

Level 2 – Performance

- 10:00 Coaches Upper Body Prep

- ME Banded Strict Press 

- BB High Pull 5 x 8 – 12
  then
  BND Seated Row 5 x 20

- 100 / 75 Close Grip Push-ups for time

CrossFit Love 041614

April 15, 2014

Level 1 – Fitness

- 10:00 Coaches Group Squat Prep

- Back Squat 3 x 1 @ 85 – 90%
  *Not a one rep max!

- 16:00 Deadlift EMOM
  3 Deadlifts
  *Increase for each set

- Tabata Air Squats, Hollow Holds, &  Burpees

Level 2 – Performance

- 10:00 Coaches Dynamic Warmup
  including DUs

- 30 GHD Situps

- 20:00 EOMOM Back Squat
  3 Back Squats @ 75 – 80%
  15 DUs

- 14:00 Deadlift EOMOM
  7 x 5 @ 75 – 80%

- Farmers Carry
  3 x 200 @ Mod Hvy DB/ KB

Seven Weird Things CrossFitters Do, by Katie Levy

April 15, 2014

Seven Weird Things CrossFitters Do, by Katie Levy

Every sport has its own distinctive lingo, idiosyncratic terminology, and unique resulting habits and behaviors that might look completely ridiculous to an outsider. CrossFit is certainly no different. Over the past three years, I’ve learned quite a bit about what makes CrossFit and CrossFit athletes different from the rest, and some of what I’ve experienced, and now practice, looks and sounds downright weird. Behaviors like carrying food with you everywhere you go, or amassing a significant collection of footwear for every possible scenario aren’t unique to our sport, but a number of other behaviors are. 

We speak almost entirely in acronyms.

Let’s be honest – one of the toughest things about starting out at a CrossFit gym is trying to figure out what everyone’s talking about. Every sport has its jargon, but with acronyms like WOD, AMRAP, DU, MU, HSPU, DL, OHS, even Rx’d floating around in every conversation, it can be impossible for anyone without at least a few weeks of CrossFit to translate anything written on a whiteboard or spoken at a gym. If you’re a new athlete still learning the terminology, or if you’re a seasoned athlete trying to explain what you’re doing to a friend or family member, CrossFit Davis has a pretty good list of most of the acronyms I’ve seen. Read up and pass it on!

We buy razors for our hands.

I regard the calluses I’ve developed on my hands over the course of three years of CrossFit as badges of honor. It’s taken a ton of snatches, countless cleans, and way too many pull-ups to get them just right. And they’re there for a reason. Calluses are areas on your skin that harden over time due to friction or pressure. They’re our skin’s natural safeguard against blisters and tears. But if you don’t care for them properly, they can rip just as easily as non-callused areas of your skin. As they get harder and more prominent, they’re more likely to rip; filing them down is essential. I’ve seen pumice stones, PedEgg brand foot files and all sort of other tools used by CrossFitters to care for calluses. My favorite tool is a good old fashioned callus shaver, and it’s a purchase I’d never made prior to CrossFit. But the hand-weirdness doesn’t stop there…

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Getting ready for a high-rep pullup workout with our favorite purple glue.

 

Sometimes, we put glue on our hands.

I learned early on in my CrossFit career that taking care of your hands is absolutely essential, but sometimes, no amount of callus-shaving or taping can help. I remember doing “Murph” for the first time and realizing a few dozen pull-ups in that my hands weren’t going to come out of the workout unscathed. If you’re unlucky enough to cause damage mid-WOD like I did, and you’re anything like me, you finish the workout anyway. And it hurts. A ripped hand in the middle of a workout isn’t just painful that when it happens; rips take days to heal. A teammate introduced me to medical glue, and now, on high-rep pull-up workouts, it’s an easy way for me to make sure my hands are protected. It’s meant for skin, so it’s non-toxic, and it’s an ideal extra layer of protection for those of us who don’t like to tape our hands every time.

We have love/hate relationships with specific women and fallen soldiers.

Fran. Grace. Helen. Cindy. Diane. If you’ve been involved with CrossFit long enough, odds are you’ve completed most of the benchmark “girl” WODs at least once. Some of these names strike fear into the hearts of CrossFitters, (Fran and Elizabeth for me), but if the movements or time domains are in your wheelhouse, they can be downright fun (I love Isabel and Grace). Regardless, the “girls” unite all of us; everyone knows what their Fran time is, or the first time they were able to do Nancy as prescribed. Learn more about the different “girls” on CrossFit.com.

Then, there’s Murph. DT. Randy. The Seven. Manion. They’re not just names; they’re names that represent something important in the world of CrossFit.

“In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.” (Russell Berger)

Hero WODs are tests of fitness and fortitude, but every Hero WOD has a story and pays tribute to a fallen soldier (or soldiers) involved with CrossFit. Though Hero WODs tend to be unusually physically challenging, it’s fulfilling to do workouts that have meaning attached to them.

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“Linda” involves benching your bodyweight for 10-9-8-7-6-5-4-3-2-1 reps.

 

We covet body parts that aren’t normally coveted.

“Man, I wish I had her elbows!” and “Why can’t my ankles look like that when I squat?” are both phrases I’ve uttered or heard variations of more than once. It might sound strange to wish you could trade elbows or ankles with someone unless you’re a CrossFitter. Of course, for me, coveting body parts that aren’t normally coveted is more due to what those body parts can help me do in the gym. Fast elbows mean more successful cleans. Flexible ankles mean better squats, pistols and wall balls. Luckily, with the right coaching and mobility work, most of what we covet can become our own reality.

For a specific five weeks out of the year, we attempt to break our browser’s “refresh” button, and we made up a word to describe that behavior.

Leaderboarding. If you’ve taken part in the CrossFit Games Open, you’re likely guilty of leaderboarding. Essentially, it’s the act of checking, re-checking, and re-re-checking the CrossFit Games leaderboard over the course of any period of time. My leaderboarding behaviors tends to peak right around when scores are due at the end of each of the five Open workouts, but I’m certainly guilty of hitting “refresh” even when I know nothing will have changed. But sometimes, it’s about more than just seeing results. I learned that in 2012, on average, a woman in the Mid-Atlantic Region had to finish 85th or better in all five Open workouts to place 48th or better overall. In 2013, that average dropped to 75th, then it increased in 2014 to 85th. If you’re hoping to earn a bid to Regionals, this analysis can be super helpful. It can also make you crazy. Leaderboard with care.

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Time to warm up our snatches!

 

We say a lot of things that, out of context, seem very strange, and/or very inappropriate.

Hearing a variation of, “Your snatch looks amazing today!” is pretty common at CrossFit Love, and at most affiliates I’ve been to. Also, I’ll hear phrases like “I hate Karen!” or “I can’t wait to do Cindy tonight!” To an innocent eavesdropper, CrossFitters might sound more dirty-minded than average, or it might seem they harbor ill will toward specific women. But it’s all just part of the CrossFit lingo.

Alright, I’m sure I missed at least a few things. What else would you add to this list? Send a note to @crossfitlove on Twitter or leave a comment!

CrossFit Love 041514

April 14, 2014

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Level 1 – Fitness

- 15:00 Coaches Dynamic Warmup
  including power clean drills and wall squats

- Push Press 3 x 1 @ 85 – 90%

- 5 Rounds
  200 M Sprint
  10 Shoulder 2 Overhead @ 95 / 65

Level 2 – Performance

- 10:00 Coaches Dynamic Warmup
  including high-box jumps

- 18:00 Bench Press EOMOM
  5 x 3 @ 80%
  4 x 4 @ 85%

- 50 Strict Chinups
  *NFT but steady pace
  *5:00 max time limit

- 5 Rounds
  200 M Sprint
  10 Ground 2 Overhead @ 135 / 95
  10 Burpees

CrossFit Love 041414

April 13, 2014

Level 1 – Fitness

- 10:00 Coaches Group Squat Prep

- ME Front Squat 

- BB Alt Lunges 4 x 8 – 12 (each leg)
  then
  BND Lat Pulldowns 4 x 15
  (SQUEEZE YOUR BACK!!)

- High Plank 1 x 2:00

- 3 x 10 Back Extensions

Level 2 – Performance

- 10:00 Coaches Group Squat Prep

- ME 2 Sec Pause Front Squat 

- BB Alt Lunges 5 x 8 – 12 (each leg)
  then
  BND Lat Pulldowns 5 x 12 @ 311 tempo
  (SQUEEZE YOUR BACK!!)

- High Plank 2 x 2:00

- Accumualate 30 Back Extensions
  *slow and controlled

CrossFit Love 041214

April 11, 2014

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Level 1 – Fitness

- 2 Round NFT Warmup
  :30 L-Sit on box
  20 – 15 Pushups
  8 Wall Balls

- Bench Press 5 x 7 

- “Karen’s little sister”
  100 Wall Balls

- Tabata Hollow Holds
  Tabata Russian Twists
  Tabata Plank Shoulder Touches

Level 2 – Performance

- 2 Round NFT Warmup
  :30 L-Sit on Rings
  25 Pushups
  10 Wall Balls

- 9:00 Bench Press EMOM
  2 x 5 @ 75%
  4 x 2 @ 80%
  3 x 2 @ 85%

- “Karen”
  150 Wall Balls

- Tabata Hollow Holds
  Tabata Russian Twists
  Tabata Plank Shoulder Touches

CrossFit Love 041114

April 10, 2014

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Level 1 – Fitness

- 15:00 Dynamic Coaches Warm-up
  Include 100 rep barbell warmup of coaches choice

- DU Skill Work 

- Front Squat 3 x 3 

- 12:00 AMRAP
  1 minute of double-unders
  1 minute DB snatches
  2 minutes of double-unders
  2 minutes DB snatches
  3 minutes of double-unders
  3 minutes of DB. dumbbell snatches

Level 2 – Performance

- 10:00 Dynamic Warmup
  with Squat & Clean Prep
  include DU work

- Power Clean
  (*spend 20:00 to establish a moderatley heavy single)

- 9:00 Front Squat EMOM
  2 x 5 @ 75%
  4 x 2 @ 80%
  3 x 2 @ 85%

- 12:00 AMRAP
  1 minute of double-unders
  1 minute DB snatches
  2 minutes of double-unders
  2 minutes DB snatches
  3 minutes of double-unders
  3 minutes of DB. dumbbell snatches

CrossFit Love 041014

April 9, 2014

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Level 1 – Fitness

- 10:00 Dynamic Warmup
  with Upper Body Prep
  include strict pullups and kb arm bars

- ME Press

- BB High Pull 3 x 8 – 12
  then
  BND Lat Pulldowns w 2 sec pause 3 x 12

- 50 / 35 Close Grip Ring Pushups
- Max Effort Plank Hold
- Accumulate 30 GHD Situps

Level 2 – Performance

- 10:00 Dynamic Warmup
  with Upper Body Prep
  include strict pullups and kb arm bars

- ME Split Jerk 

- BB HIgh Pull 4 x 8 – 12
  then
  BND Lat Pulldowns w 2 sec pause 4 x 12

- 100 / 75 Close Grip Ring Pushups

- Accumulate 50 GHD Situps