Posts belonging to Category Daily Workouts



Friday 141031

Essentials

Strength/Skill:
Warm up:2 Sets

  • High Hang Muscle Clean x 3
  • Hang Clean (Mid Thigh) x 3
  • Hang Power Clean (Just below knee) x 3
  • Front Squat x 3
  • Hang Squat Clean x 3

2 Sets:

  • Shoulder Press x 3
  • Push Press x 3
  • Push Jerk x 3
  • Split Jerk x 3

Skill:

WOD:
The Big Clean Complex (Courtesy of CrossFit New England) 6 sets of the following Complex :

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps.

*Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. High Hang – Start with the bar at “the pockets.” Hang – Start with the bar just above the knee. Squat Clean – Start with the bar on the ground.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:2 Sets

  • High Hang Muscle Clean x 3
  • Hang Power Clean (Mid Thigh) x 3
  • Hang Power Clean (Just below knee) x 3
  • Front Squat x 3
  • Hang Squat Clean x 3

2 Sets:

  • Shoulder Press x 3
  • Push Press x 3
  • Push Jerk x 3
  • Split Jerk x 3

Strength:

Skill:

WOD:
The Big Clean Complex (Courtesy of CrossFit New England) 6 sets of the following Complex :

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High
  • Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang
  • Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps.

*Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. High Hang – Start with the bar at “the pockets.” Hang – Start with the bar just above the knee. Squat Clean – Start with the bar on the ground.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 Sets: (Every 90 seconds)

  • Snatch x 1

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

Skill:

WOD:
Big Clean Complex + Muscle UpA) Inside of 1 minute complete the following complex with 135/95 barbell:

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
  • AMRAP Muscle ups in the remaining time

B) Inside of 2 minutes complete the following complex with 155/105 barbell:

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High
  • Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang
  • Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
  • AMRAP Muscle ups in the remaining time

C) Inside of 3 minutes complete the following complex with 185/125 barbell:

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High
  • Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang
  • Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
  • AMRAP Muscle ups in the remaining time

D. Inside of 4 minutes complete the following complex with 205/135 barbell:

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High
  • Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang
  • Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
  • AMRAP Muscle ups in the remaining time

Your score is the number of muscle ups.

One set consists of all 12 reps with the barbell followed by as many reps of muscle ups in the remaining time (MU do not have to be unbroken). The barbell should be UNBROKEN during the entire set. Rest as needed between sets.

Additional:
  • Mobility

Thursday 141030

Essentials

Strength/Skill:
Warm up:3 Sets: 

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

  • Headstand/Handstand Progressions

 

WOD:
5 Rds For Time:

  • 15 Toe to Bar
  • 15 Hip Ext.
  • 15m Handstand Walk/Hold
  • 15 Box Jumps
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

  • Headstand/Handstand Progressions

 

WOD:
5 Rds For Time:

  • 15 Toe to Bar
  • 15 Hip Ext.
  • 15m Handstand Walk
  • 15 Box Jumps
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery Day

A) Mobility and Maintenance

Yoga Class

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Wednesday 141029

Essentials

Strength/Skill:
Warm Up: 

  • Dynamic Warm Up

Strength:

A1) 3 Sets: (EMOM)

Immediately followed by…

A2) 5 Sets: (Every 90 Seconds)

  • Split Jerk x 3

*Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Skill:

WOD:
 7 Sets Each: (EMOM Alternating Movements)

  • Odd = 3-5 Pull Ups + 5-8 Push Ups
  • Even = 8-10 Sumo Deadlifts 185/125
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

A1) 3 Sets: (EMOM)

Immediately followed by…

A2) 5 Sets: (Every 90 Seconds)

  • Split Jerk x 3  @ 70-80%

*Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Skill:

WOD:
7 Sets Each: (EMOM Alternating Movements)

  • Odd = 3-5 Muscle Up (Perform x 2 Pull Ups + Dips if you don’t have Muscle Ups)
  • Even = 8-10 Sumo Deadlifts 185/125
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 3 Sets: (EMOM)

Immediately followed by…

A2) 5 Sets: (Every 90 Seconds)

  • Split Jerk x 3  @ 70-80%

*Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B) 5 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 – 8 @ 50%
  • Set 2 – 6 @ 60%
  • Set 3 – 4 @ 70%
  • Set 4 – 2 @ 80%
  • Set 5 – 2 @ 85%

C) 5 Sets: ( Every 90 seconds)

Reset the barbell every time on the floor…do not perform these touch and go.

Skill:

WOD:
For time:

  • Run 400 Meters
  • 21 Strict Handstand Push-Ups**
  • Run 400 Meters
  • 15 Strict Handstand Push-Ups**
  • Run 400 Meters
  • 9 Strict Handstand Push-Ups**

**Like the Muscle Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing. If you are strong with HSPUs, perform this as a max reps after each run…with the goal of achieving at least the number of prescribed reps in each set – note both time and reps per round if you choose this option.

Additional:
  • 10 Minutes Mobility

Tuesday 141028

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

A) 3 Sets: (Every 2:30)

  • Thruster x 5
  • Band Pull a Parts x 8

B) Warm Up Clean and Jerk

Skill:

WOD:
With a Partner Complete AMRAP in 15 Minutes:

  • 400m Partner Barbell Carry 135/95

Then in Remaining Time Complete:

Station A)

  • 5 Pull Ups
  • 10 Burpee
  • 20 Double Unders

Station B)

  • AMRAP Clean and Jerk

*Partner A complete 1 Rd of Station A, during that time Partner B completes AMRAP of Clean and Jerks.  Once Partner A complete 1 round partners switch tasks.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minutes)

  • Pause Back Squat x 3 (Hold in the bottom for 3 seconds)

*I hesitate to give a specific percentage to start with.  Use this first week at to feel out the weight and the tempo.  Suggested start with 65-70% of your 1 RM Back Squat.

B) 3 Sets: (Every 2 Minutes)

  • Thruster x 5 @ 60% of 1 RM Clean and Jerk
  • Band Pull a Parts x 8

Skill:

WOD:
With a Partner Complete AMRAP in 15 Minutes:

  • 400m Partner Barbell Carry 135/95

Then in Remaining Time Complete:

Station A)

  • 5 Pull Ups
  • 10 Burpee
  • 20 Double Unders

Station B)

  • AMRAP Clean and Jerk

*Partner A complete 1 Rd of Station A, during that time Partner B completes AMRAP of Clean and Jerks.  Once Partner A complete 1 round partners switch tasks.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 90 Seconds)

Clean + Hang Clean

  • Sets 1-3 – 65-70%
  • Sets 4-6 – 70-75%
  • Sets 7-8 – 75-80%
  • Sets 9-10 – 80-85%

B. 4 Sets: (Every 3 Minutes)

  • Front Squat x 3-4 @ 4111

(MUST move up in weight from last week by 4-6%)

Skill:

WOD:
A) AMRAP in 5 minutes:

  • 5 Power Cleans 205/145
  • 10 Burpees Over the Barbell
  • 20 Double Unders

Rest 5 minutes, at the 10 minute Mark Perform:

B) AMRAP in 5 minutes:

  • 10 Push Press 155/105
  • 20 Pull-Ups
Additional:
  • 10 Minutes Mobility

Monday 141027

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • 4 Position Stop Snatch Pull + High Pull
  • High Hang Power Snatch
  • Overhead Squat
  • Snatch Balance
  • Snatch

Strength:

8 Sets Each: (EMOM Alternate Movements)

  • Interval 1 – Overhead Squat x 1
  • Interval 2 – Snatch Balance x 1
  • Interval 3 – High Hang Snatch x 1

Skill:

WOD:
21-15-9 For Time:

  • Overhead Squat
  • KB Swing
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • 4 Position Stop Snatch Pull + High Pull
  • High Hang Power Snatch
  • Overhead Squat
  • Snatch Balance
  • Snatch

Strength:

A) 8 Sets Each: (EMOM Alternate Movements)

  • Interval 1 – Snatch Balance x 1
  • Interval 2 – High Hang Snatch x 1
  • Interval 3 – Snatch x 1

B) 3 Sets:(Optional After WOD)

  • Wt. Hip Ext x 8-10 @ 2013
  • Rest as needed
  • Single-Arm DB Row x 10 each @ 2111
  • Rest as needed
  • Weighted Plank x 45 seconds
  • Rest as needed

Skill:

WOD:
21-15-9 For Time:

  • Overhead Squat 115/75
  • KB Swing 55/35
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets Each: (Every 45 Seconds Alternate Movements)

  • Interval 1 (45s) – Snatch Balance x 1
  • Interval 2 (90s) – Hang Snatch x 1
  • Interval 3 (135s) – Snatch x 1

Perform all movements at 75-80% of your 1-RM Snatch.

B) 6 Sets: (Every 2 Minutes)

  • Strict Shoulder Press x 4 @ 85-90%

C) 3 Sets:(Perform After WOD)

  • Wt. Hip Ext x 8-10 @ 2013
  • Rest as needed
  • Single-Arm DB Row x 10 each @ 2111
  • Rest as needed
  • Weighted Plank x 45 seconds
  • Rest as needed

Skill:

WOD:
AMRAP in 8 minutes:

  • 3 Muscle Ups
  • 6 Ring Dips
  • 12 KB Swing 70/55
Additional:
  • 10 Minutes Mobility

Sunday Yoga Cancelled

Sorry yoga is cancelled, Brittany is running in a 10K race for a challenge she’s been participating in.  Sorry for any inconvenience.

5th Annual Barbells for Boobs- TODAY!

5th Annual Barbells for Boobs!!!

b4b2010

barbells for boobssurgeBB4B 2013                                                                  2010, 2011, 2012, 2013…bigger and better every year!

Don’t forget Barbells for Boobs is THIS Saturday! We want to see EVERYONE there!!! If you don’t have a partner yet, let us know and we will find you one, or just show up on Saturday and we will get you a partner or a team of 3. Know that everything is scalable, you an row or bike if running is not an option! This is one of the funnest event that we host every year. Not to mention it is a great time to hang out with your Surge friends and have the chance to win some great prizes!

Doors will open at 8 and the first heat will go at 9. You will sign up when you get there. We will go as it takes for everyone to get done. We, with the help of the South Adams Country Fire Fighters Association Steve Vincel Memorial Fund, will be providing the meat for everyone. However, we ask that you PLEASE bring a side to share.  

 

You can donate the day of the event or online to donate. PLEASE BRING CASH FOR DONATION AND SHIRTS. All of the proceeds go to Mammograms in Action which is a non profit that helps low income women get mammograms. Least year we raised almost $4000 and have set our goal this year to be at least $5000. So how can you help? First click here to donate. https://fundraise.barbellsforboobs.org/fundraise/team?ftid=36442 . There is no charge to participate but we are asking at least a $25 if you can!

Then make your goal to get between 2-5 other people (that are not Surge members) to come and participate in “Amazing Grace” or get them to come cheer you on and donate.

“HELEN MEETS GRACE is a fun and exciting event that combines TWO of CrossFit’s favorite Girl WODs in ONE workout as a fundraising benefit for Barbells for Boobs ® and the fight against breast cancer.

This is a TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together.

HELEN consists of THREE rounds of: 400 meter run (both partners run together), 21 kettlebell swings (Rx 53/35#) and 12 pull-ups. Partners can tag-team in and out of the kettlebell swings and/or pull-ups as needed.

Once all three rounds of HELEN are complete, the team immediately moves on to perform GRACE which consists of: 30 clean and jerks (Rx 135/95#) as fast as possible, partitioned anyhow between the two team members.

Score is total time for the team to complete both workouts!”
Here is the shirt design for this year! Black tanks or t-shirts. are $28. We an also do men’s or women’s long sleeve thermals for $40.

We will have a few shirts for sale if you didn’t pre-order. If you did pre-order and have not paid yet, please bring cash on Saturday.

Surge_b4b_2014_v2

 

 

 

 

Saturday 141025

Reminder we will be starting at 9 am.  Make sure to show up early and get a heat time.  If you don’t have a partner come in and we can pair athletes up.  This is a fun event so bring your friends and family out to cheer everyone on, and also partake in the festivities!!!

Essentials/Performance/Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Helen Meets Grace”

With a Partner Complete For Time:

3 Rds

  • 400m Run (Partners Run together)
  • 21 KB Swings 55/35
  • 12 Pull Ups

Then

  • 30 Clean and Jerks 135/95

*Partners may portion reps out however they wish, besides the run.

Additional:
  • 10 Minutes Mobility

Friday 141024

  • Essentials
Strength/Skill:
Warm Up:3 Sets:

  • Jump Rope x 20 Seconds
  • Hollow and Arch Swing on Pull Up Bar x 5
  • Goblet Squat x 5

Strength:

5 Sets:

  • Front Squat x 5 @ 21×1

Skill:

WOD:
8 Sets Each: (EMOM Rotate Stations)

  • Minute 1 – 20 Seconds Jump Rope + 3-5 Pull Ups/Supine Row
  • Minute 2 – 6-10 Over Bar Burpee
  • Minute 3 – 8-10 Push Press
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • Jump Rope x 20 Seconds
  • Hollow and Arch Swing on Pull Up Bar x 5 (Heels stay together)
  • Goblet Squat x 5

Strength:

  • 15 Minutes Build to 1 RM Front Squat

Skill:

WOD:
8 Sets Each: (EMOM Rotate Stations)

  • Minute 1 – 30 Double-Unders + 10 Pull Ups
  • Minute 2 – 10 Burpee Box Jump Overs 24/20
  • Minute 3 – 12 Push Press 95/65
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 sets:

  • Snatch x 1

*Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B. 12 Sets: (EMOM)

Front Squat + Jerk

  • Sets 1-2 – 60%
  • Sets 3-4 – 70%
  • Sets 5-6 – 75%
  • Sets 7-8 – 80%
  • Sets 9-10 – 85%
  • Sets 11-12 – 90%

*Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.

Skill:

WOD:
8 Sets Each: (EMOM Rotate Stations)

  • Minute 1 – 30 Double-Unders + 10 Pull Ups
  • Minute 2 – 10 Burpee Box Jump Overs 24/20
  • Minute 3 – 12 Push Press 115/75
Additional:
  • 10 Minutes Mobility

Thursday 141024

photo

Some bro love! Everyone is happy to have Adam K back at Surge and who doesn’t love Josh!

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

 

3 Sets: NFT

  • Bent Over Barbell Row x 8
  • Band Pull a Parts x 10
  • Russian Twist x 15 ea.

Skill:

WOD:
3 Rds For Time:

  • 100 Ft. Plate Push
  • 10 Burpee
  • 100 Ft. Farmers Carry (AHAP)
  • 10 Burpee
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets: NFT

  • Bent Over Barbell Row x 8
  • Band Pull a Parts x 10
  • Russian Twist x 15 ea.

Skill:

WOD:
3 Rds For Time:

  • 100 Ft. Plate Push
  • 10 Burpee
  • 100 Ft. Farmers Carry (AHAP)
  • 10 Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD
Recovery DayA) Mobility and Maintenance

Yoga Class

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility