Fitness Blog

This Week’s WODs 

MONDAY

Thunderstruck
7 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
10 Toes to Ring (OR 10 Toes to Bar)
10 Wall Balls (20/14)

L2: DB 35/25, WB 14/10, TAHAP
L1: DB 25/15, WB 10/8, Knee Raises

Skills and Drills
Strict Pull-up Progression – Week 3 Day 1:

Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets

Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 1-2 unassisted pull-ups – Rest 30-seconds between sets

Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

TUESDAY

Deadlift 5×3
5 sets x 3 Deadlifts @80% of 1RM

* Complete a set on the 2 minutes *

Pour Some Sugar on Me
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (135/95)

* Each shuttle run rep = 25ft down, 25ft back (50ft total)

L2: 6 Shuttle Runs, 95/65
L1: 4 Shuttle Runs, Light FS

WEDNESDAY

Snatch Push Press + Overhead Squat 1×3
2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy complex in 10-12 minutes

Livin’ on a Prayer
6:00 AMRAP
8/7 Calorie Air Bike
2-4-6-8. . . Burpees Box Jump Overs (24/20)

-rest 4:00-

6:00 AMRAP
6 Burpees Box Jump Overs (24/20)
2-4-6-8. . . Calorie Air Bike

L2: 7/6 Cal Air Bike, Box 20/14
L1: 6/5 Cal Air Bike 1,2,3,4,5……., Box 14/10,

THURSDAY

Smells like Teen Spirit
3 Rounds
30/24 Calorie Row
30 Kettlebell Swings (53/35)

L2: 24/20 Cal Row, KBS 35/25
L1: 15/12 Cal Row

Core Work:
4 sets:
30 Heel Taps (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)

*Rest 1:00 beteen sets

FRIDAY

Clean Deadlift + Hang Power Clean + Push Jerk 5×9
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, Unbroken set

I love Rock ‘N Roll
For Time:
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders

L2: 1/2 DU’s, DB PP or Pike Push-ups, 5 Wall Walks
L1: Singles, DB PPP, Inch Worms

SATURDAY

Walk this Way
Teams of 2
7 Sets (each)
300/250m Row
5 Squat Snatch (115/85)*
-Partner 1 completes a full round before switching with Partner 2-

L2: 250/200m Row, SqSn 85/60
L1: 200/150m Row, Light Power Snatch

Option 1: Gymnastics Skill Work
Strict Pull-up: Week 3 Day 2

Advanced:
3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang
Followed by 7 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Intermediate:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Beginner:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang
Followed by 3 Box Assist Pull Ups
–rest 90 seconds between sets–

Option 2: Mayhem Mini-Pump – Leg Day
4 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality RPE 7
10 Front foot elevated DB Split Lunge (each side) @ Moderate weight – maintain control and quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

SUNDAY

Let There Be Rock
4 sets
3:00 AMRAP
15 Toes to Bar (or GHD’s)
10 Bench Press (155/95)
Max Calorie Row
-rest 1:30 between sets-

L2: TAHAP, BP 95/65
L1: Knee Raises, 65/45

BOX BRIEF

November Challenges…

Don’t forget to finish out November with your 50 push-ups Mon thru Thus this week! And you can still get an InBody scan whenever you have time to schedule one!

December Challenges! 

Physical Mobility Challenge: Accumulate 100 Squats a day, 5 days a week (Monday – Friday) = 2,000 Squats Total for December.

This challenge will run from December 4th – December 29th.
Log a checkmark if you completed your 100 squats that day. Then, on December 30th, there will be a separate “Successfully Completed Challenge” scoring section where you will look back and note if you completed the challenge throughout the month.

The scoring is based on the number of squat reps each day. You do not need to do them all at once. They can be broken up throughout the day
f you do more than 100 squats in one day, you cannot roll those extra squats into the next day (but we still think it’s super awesome!).

What Squatting Movements Count?

Any exercise movement that includes a squat counts towards your challenge total, except as noted below. Examples of movements that count include:
Front Squats
Back Squats
Thrusters
Squat Cleans
Air Squats
Wall balls
Goblet Squats

What doesn’t Count?

Squats that are part of strength-specific training will not be counted towards this challenge. For example, if you are doing heavy sets of back squats or squat cleans as part of the strength portion of class, those reps don’t count towards this challenge. Why? Because we want you to focus on the actual lift, instead of counting reps. That’s what’s most important at that moment.

Good luck and we hope you crush this challenge! Let’s stay on it and finish the year strong!

Nutrition/Health Challenge:  Portion Control

It takes your brain 20min to register that your body is full. Decembers Nutrition challenge is to wait 20 minutes after a meal before you go back for seconds. If you are still hungry after 20 minutes, you can go back for seconds. If you don’t have 20 minute to wait, give yourself at least 10 minutes.

This Week’s WODs 

MONDAY

Bench Press 5×5
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

“You can’t have Thanksgiving without Turkey.”
REGIONALS 16.3
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups

L2: 75 Wall Balls 14/10, Barbell Pull-ups
L1: 50 Wall Balls 10/8, Barbell Pull-ups

TUESDAY

Front Squat + Push Press + Push Jerk 1×4
2 Front Squats + 1 Push Press + 1 Push Jerk

– Work up to a heavy complex in 10-12 minutes –

”Ciders mulling, turkey’s turkeying, yams are yamming.”
7:00 AMRAP
3 Power Cleans (165/115)
5 Box Jumps (30/24)

L2: 115/85, 24/20
L1: PC’s light, 20/14

WEDNESDAY

“These are my Thanksgiving Pants.”
50 Burpees to 6in Target
2000/1750m Row
1600m Run

L2: 35 Burpees, 1750/1500m Row, 1200m Run
L1: 15 Burpees, 1000/750m Row, 800m Run

Skills and Drills
Strict Pull-up Progression – Week 2 Day 1:

Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

THURSDAY – Happy Thanksgiving: enjoy this AT HOME WOD

“Don’t put words in people’s mouths. You put turkey in people’s mouths”
Teams of 2
Partner 1:
3200m Run

Partner 2:
10 Jumping Split lunges
25ft Handstand Walk
10 Jumping Split Lunges
*Switch when the deadlift/handstand walk/deadlift is completed*

L2: 2400m Run, Bear Crawl
L1: 1600m Run, Bear Crawl

Individual Option:
4 rounds for time:
800m Run
10 Jumping Split Lunges
25′ Handstand Walk
10 Jumping Split Lunges

FRIDAY – Reminder only 8am and 9am classes today!

“I’m gonna take a nap. Turkey makes me sleepy.”
10 Thrusters (115/85)
100 Double Unders
8 Thrusters (115/85)
80 Double Unders
6 Thrusters (115/85)
60 Double Unders
4 Thrusters (115/85)
40 Double Unders
2 Thrusters (115/85)
20 Double Unders

L2: 85/60, 1/2 DU’s
L1: Thrusters @ Light, Singles

Mayhem Mini-Pump –Upper Body Anterior
4 Rounds
10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

SATURDAY

“They’ve ruined Cranberry Day.”
Teams of 2
4 sets:
60 Dumbbell Box Step Ups (50s/35s)(24/20) (split)
30 Synchro Hang Alternating Dumbbell Snatch (50/35)
-rest 1:1 between sets-

L2: DB’s 35/25, Box 20/14
L1: DB’s 25/15, Box 14/10

Option 1: Gymnastics Skill Work
Strict Pull-up: Week 2 Day 2

Advanced:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang
Followed by 5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Intermediate:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Beginner:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang
Followed by 2 Box Assist Pull Ups
–rest 90 seconds between sets–

Option 2: Core Work
4 sets:
10 Strict TTB
10 KB Side Bend (each side)
10 GHD Russian Twists
1 min Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

SUNDAY

“I guess what I’m trying to say is, I’m very thankful that all your Thanksgivings sucked”
Every 2:00 (10 sets)
20-second Max Calorie Air Bike
*Stay on the bike and pedal slowly until the next 2:00.
**Scored by total calories

L1 & L2: No Change

BOX BRIEF

Please note that CFA will be closed on Thursday for Thanksgiving. Friday classes will be limited to 8am and 9am only.

November Challenges! 

Physical Mobility Challenge: 50 Push-ups a day (Mon – Fri)

CHALLENGE DETAILS:
Perform 50 push-ups a day, every weekday (Monday through Friday), throughout the month. This comes to 1,100 push-ups in November!

Good Rep of a Push Up: chest touches the ground and arms lock out for each rep.
If needed, you can modify to Knee Push Ups or Incline Push Ups. Both are great options and still count towards the challenge!

You do NOT need to do them all at once. They can be accumulated over the course of the day. For example, you can do 20 after you wake up, 15 before your workout, and 15 before dinner.

Nutrition/Health Challenge:  Get an InBody Scan

An InBody scan will give you a break down of your body via a non-invasive, quick, and accurate body composition analysis that provides a detailed breakdown of your weight in terms of muscle, fat, and water. Your comprehensive yet easy-to-understand measurements will display on an InBody Result Sheet in 15-120 seconds, depending on the model.

One important takeaway from the scan is your Basal Metabolic Rate or Resting Metabolic Rate (BMR/RMR). This is the amount of calories your body burns at rest….or the amount of calories your body needs just to function on a daily basis if you were to lay still in bed all day. This number can help you determine the amount of calories you will need on a daily basis to reach your goal of either losing, maintaining or gaining weight.

Making sure we are taking in the proper amount of calories and macronutrients (Proteins, Carbohydrates & Fat) will make sure that we are maximizing our work that we are putting in at the gym…we want to build muscle and shred fat!

Some weight scales will give you your BMR/RMR that your body requires, or you can set up an appt. to have an InBody scan completed at Rochester Medical Weight Loss Center in Pittsford.  You can call them at 485-0802 or fill in the form here: https://www.rochestermedicalweightloss.com/what-to-expect/technology-for-weightloss/. The cost is $30.

This Week’s WODs 

MONDAY

Snatch Push Press + Overhead Squat 1×4
3 Snatch Grip Push Press + 1 Overhead Squat:

– Work up to a heavy complex in 10-12 minutes

Ted Lasso
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-

L2: 40 runs, BB Pull-ups, Alt. V-ups
L1: 30 runs, Ring Rows, Sit-ups

* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.

TUESDAY

Roy Kent + Jamie Tartt
5 Sets:
12/10 Calorie Air Bike
4 Wall Walks
12/10 Calorie Air Bike
-rest 1:1 between sets-

L2: 10/8 Cal Bike, Partial Walks
L1: 8/7 Cal Bike, Inchworm Push-ups

Skills and Drills
Strict Pull-up Progression – Week 1 Day 1:

Advanced:
1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets

Intermediate:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets

Beginner:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip, with toes touching ground)
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets

WEDNESDAY

Power Clean + Hang Power Clean + Push Jerk 4×6
4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,

* Work up to a Heavy, Unbroken set

“Be a Goldfish”
21-15-9
Back Squat (135/95)
Bar Facing Burpees
-75 Double Unders after each round-

L2: BS 95/65, 15-12-9 Burpees, 40 DU’s
L1: BS 65/45, 12-9-6 Burpees, Single Unders

THURSDAY

Deadlift 5×5
5 Deadlifts x 5 sets @70% of 1RM

* Complete a set on the 2 minutes *

Coach Beard
4 sets, with a new set starting every 4 minutes.

At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press (115/80)
-rest 1:00-

At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps as score 1 and all push up reps as score 2

L2: 24/20 Cal Row, BP 85/60
L1: 20/16 Cal Row, BP Light

FRIDAY

Open 17.2
17.2
12:00 AMRAP
2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50s/35s)
Then, 2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50s/35s)

L2: DB 35/25, TAHAP or Alt T2B
L1: BW Lunges DB 25/15, Knee Raises

Mayhem Mini-Pump –Leg Day
4 Rounds
10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest 2 min between rounds-

SATURDAY

AFC Richmond
Every 1:00 (24:00)
Min 1: 6 Overhead Squats (115/95)
Min 2: 25ft Handstand Walk
Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs)

L2: 95/65, Seal Walk
L1: Light OHS, Bear Crawl

Option 1: Gymnastics Skill Work
Strict Pull-up: Week 1 Day 2

Advanced:
3 sets of:
20 second Dead hang (hold on to the pull-up bar with an overhand grip ) immediately into 10 second top of pull up hold
Rest 1:00 between sets

Intermediate:
10 second Dead hang (hold on to the pull-up bar with an overhand grip ) immediately into 10 second top of pull up hold
Rest 1:00 between sets

Beginner:
20 second Dead hang (hold on to the pull-up bar with an overhand grip ) right into 3 x 3 second negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)

Option 2: Mayhem Mini-Pump – Arms
4 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Single Arm DB Skull Crusher @ moderate weight RPE 7
10 Alternating Dumbbell Curls @ moderate weight RPE 7

*Rest 3 minutes b/t rounds

SUNDAY

Believe
For time:
75 Double Unders
9 Sandbag Cleans (150/100)(Or Power Cleans (165/115)
75 Double Unders
7 Sandbag Cleans (150/100)(Or Power Cleans (165/115)
75 Double Unders
5 Sandbag Cleans (150/100)(Or Power Cleans (165/115)
75 Double Unders

L2: 40 DU’s, 100/50 SB Cleans(PC’s 115/85)
L1: Single Unders, 50/25 SB Cleans(PC’s Light)

BOX BRIEF

November Challenges! 

Physical Mobility Challenge: 50 Push-ups a day (Mon – Fri)

CHALLENGE DETAILS:
Perform 50 push-ups a day, every weekday (Monday through Friday), throughout the month. This comes to 1,100 push-ups in November!

Good Rep of a Push Up: chest touches the ground and arms lock out for each rep.
If needed, you can modify to Knee Push Ups or Incline Push Ups. Both are great options and still count towards the challenge!

You do NOT need to do them all at once. They can be accumulated over the course of the day. For example, you can do 20 after you wake up, 15 before your workout, and 15 before dinner.

Nutrition/Health Challenge:  Get an InBody Scan

In just 45 seconds, the InBody scanner monitors your weight, muscle, fat and water. It then breaks that data down for you in a printout and can even chart your progress over time. Sometimes, your actual weight won’t change even when you’re showing progress because you’re increasing muscle and decreasing fat at the same time. With the InBody, you’ll finally be able to see that progress.

Not only will you see how much you weigh; you’ll understand how much of that weight is muscle, fat or water. Keeping an eye on your Body Fat Percentage is a great, healthy way to track your progress on your health and fitness journey. The InBody also breaks down your muscle percentage into different segments of your body, which will show you what areas you want to work on, or if one of your arms or legs is stronger than the other.

The InBody scanner also relays your Base Metabolic Rate (BMR), which tells you how many calories your body burns in a day if you did no physical activity. This number, along with knowing how many calories you additionally burn through activity, is the starting point for knowing how many calories you would need to consume daily to lose or gain weight.

There are many locations throughout Rochester that have an InBody scanner, but we recommend the 570 scanner and there is one located at the Rochester Medical Weigh Loss Center. You can schedule an appointment here: https://www.rochestermedicalweightloss.com/what-to-expect/technology-for-weightloss/

This Week’s WODs 

MONDAY

Backstreet Boys
2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 Toes to Bar

L2: 1/2 DU’s, 65/45, TAHAP
L1: Single Unders, Light OHS, Knee Raises

Mayhem Mini-Pump – Chest and Triceps
4 Rounds
10 Alt. DB Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 2 min between rounds-

TUESDAY

Boyz II Men
Every 6:00 ( 5 sets)
15/12 Calorie Row
10 Burpee Box Jump Over 24/20
12/10 Calorie Row
10 Burpee Box Jump Over 24/20
9/7 Calorie Row

L2: 12/9 Cals; 10/8 Cals; 7/6 Cals, 20/16 Box
L1: 7/6 Cals, 16″ Box

WEDNESDAY

New Kids on the Block
21-15-9 (women 16-12-8)
Calorie Air Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9 (women 16-12-8)
Calorie Air Bike
15-12-9
Hang Power Cleans (135/95)

L2: HPC’s 80/60; 115/80, 15-12-9 Cals(12-8-6)
L1: HPC’s at light weight, 12-9-6 Cals(8-6-4)

Mayhem Mini-Pump – Glutes
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 2 minutes between rounds

THURSDAY

Hanson
4 Rounds
400m Run
40 Air Squats

L2: 300m Run, 30 Air Squats
L1: 200m Run, 20 Air Squats

Accessory
Ring Muscle Up Practice!

Partner up and take 10-15 minutes to progress through some low-ring muscle-up transitions.

Set up:
– Ring height is where the bottom of the rings measures in line with the top of the hip crease. Spacing should be about shoulder width.
– Use a false grip from the start and through the transition.
– Ideally, feet are placed directly underneath the rings while getting in the “Ugly position” and shooting the knees through with the hips and chest parallel to the ceiling.
– Focus on pulling the bottom of the chest/top of the stomach to the rings with hips staying in line and then driving the shoulders overtop into the catch with the chest facing down and shoulders resting on top of the rings.
– Actively squeeze the rings to your sides, press straight up to extension, and once lockout is reached, jump down to the floor.

Advanced: practice ring muscle-ups

Beginner/Alternative option:
3 sets:
10 Ring Rows
10 Bench Dips

FRIDAY

Open 16.3
7:00 AMRAP
10 Power Snatch (75/55)
3 Bar Muscle Ups

L2: 55/35, C2B
L1: PS @ light weight, Jumping Pull-ups

Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality
-Rest 2 min between rounds-

SATURDAY

Chad
For Time:
1000 Box Step Ups (20in)
* Use 45/35lb vest/ruck backpack if available *

L2: 750 Step-ups, or Use 20/14 vest/ruck
L1: 500 Step-ups unweighted

SUNDAY

NSYNC
20 sets
30-seconds Max Distance Row
30-second Rest

L2/L1: Same

BOX BRIEF

November Challenges! 

Physical Mobility Challenge: 50 Push-ups a day (Mon – Fri)

CHALLENGE DETAILS:
Perform 50 push-ups a day, every weekday (Monday through Friday), throughout the month. This comes to 1,100 push-ups in November!

Good Rep of a Push Up: chest touches the ground and arms lock out for each rep.
If needed, you can modify to Knee Push Ups or Incline Push Ups. Both are great options and still count towards the challenge!

You do NOT need to do them all at once. They can be accumulated over the course of the day. For example, you can do 20 after you wake up, 15 before your workout, and 15 before dinner.

Nutrition/Health Challenge:  Get an InBody Scan

An InBody scan will give you a break down of your body via a non-invasive, quick, and accurate body composition analysis that provides a detailed breakdown of your weight in terms of muscle, fat, and water. Your comprehensive yet easy-to-understand measurements will display on an InBody Result Sheet in 15-120 seconds, depending on the model.

One important takeaway from the scan is your Basal Metabolic Rate or Resting Metabolic Rate (BMR/RMR). This is the amount of calories your body burns at rest….or the amount of calories your body needs just to function on a daily basis if you were to lay still in bed all day. This number can help you determine the amount of calories you will need on a daily basis to reach your goal of either losing, maintaining or gaining weight.

Making sure we are taking in the proper amount of calories and macronutrients (Proteins, Carbohydrates & Fat) will make sure that we are maximizing our work that we are putting in at the gym…we want to build muscle and shred fat!

Some weight scales will give you your BMR/RMR that your body requires, or you can set up an appt. to have an InBody scan completed at Rochester Medical Weight Loss Center in Pittsford.  You can call them at 485-0802 or fill in the form here: https://www.rochestermedicalweightloss.com/what-to-expect/technology-for-weightloss/. The cost is $30.

This Week’s WODs 

MONDAY

Clean & Jerk 10×2
2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *

“I am the pumpkin king”
10:00 AMRAP
2-4-6-8-10…..
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Or Dumbbell Push Ups)

L2: DB 35s/25s, Regular Push-ups
L1: DB 25s/15s, Box Push-ups

TUESDAY

Skills and Drills
Double-Unders: Week 6 Day 1

Final test day!!!

5 min to find one set of max unbroken double-unders
(advanced: unbroken cross-overs)

As you continue on your double-under journey, here are some final tips to help you along the way:

Get your own rope. If you’re using random jump ropes from your gym, it’s going to make the process much harder by not consistently using the same rope length and type. Having your own rope is crucial. Here are some tips for finding the perfect rope for you:

Rope Type:
There are several styles of jump ropes to choose from. A basic jump rope will work best for learning the basics of single-unders. Eventually, you will likely switch to a lightweight speed rope. Don’t make the transition to a super light rope too quickly. The lighter/faster the rope is, the less time you have to react and perform the double-under. A thicker/slower cable can help you get the timing down much easier. Once you’ve got the timing down, you can upgrade to a lighter/faster rope.

Rope Sizing:
A good starting point for determining your optimal rope length is to step on the rope with one foot and the end of the handles where the rope touches the handle should come to your chest line.

Listen to the “click click” of your rope. It may sound strange, but as you are working on your double-unders, try to listen to the rope clicking on the ground with each spin. It will help you find the right rhythm.

Stay controlled, keep your shoulders back, relax, and breathe. This shouldn’t be a tense movement.

Keep your arms close to your body with your wrists pointed down. A common problem is for your arms to slowly come outward. This will cause your rope to shorten and you’ll trip. Keep your shoulders back and your arms in. It’s all in the quick flick of the wrists.

If you’re unsure of what you’re doing wrong, take a video with your phone. Odds are, it will reveal what the issue is.

Trick or Treat
6 Rounds
10 Toes to Bar
5/5 Hang DB Snatch (55/35)
40 Double Unders

L2: TAHAP, DB 35/25, 1/2 DU’s
L1: Knee Raises, DB 25/15, Single Unders

WEDNESDAY

“Let’s turn on the juice and see what shakes loose.”
3 Sets
400m Run
500/450m Row
25 Burpee Variation*
-rest 3:00 between sets-
Set 1: Burpee Broad Jump (4/3ft)
Set 2: Burpee over line (Line Facing)
Set 3: Burpee to 6” target

L2: 300m Run, 450m/350m Row, 20 Burpees
L1: 200m Run, 350m/250m Row, 15 Burpees

THURSDAY

Back Squat 1×4
Back Squat:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.

“There’s only 365 days left until next Halloween”
3-person team
16:00 AMRAP
Partner 1: 10 Deadlifts (185/125)
Partner 2: 10 Pull-ups
Partner 3: 10-12-14-16-18-20… Calorie Air Bike
(female calories: 7-9-11-13-15-17…)

*Partners will all complete their station and then transition to the next station. The Air Bike calories will increase each time all partners have completed a round.

L2: DL 125/85, Barbell Pull-ups, Drop Cals by 2
L1: DL Light, Barbell Pull-ups, Drop Cals by 4

FRIDAY

Shoulder Press 1×4
Shoulder Press:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.

“I ain’t ‘fraid of no ghost”
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (30/24)
5 Strict Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-

L2: 7 Shuttles, Box 24/20, DB PP
L1: 5 Shuttles, Box 20/14, DB PP

SATURDAY

“It’s just a bunch of hocus pocus”
(Dec 10 2022)

Teams of 2
AMRAP 30 Minutes
300’ Sandbag Carry (100/70) (Or Dumbbell Farmer Carry 70s/50s)
50/40 Calorie Row
300’ Synchro Lunge Walk

L2: 50/25, 40/30 Cal Row, 200′ Lunge
L1: 30/20 Cal Row, 100′ Lunge

Optional 1: Flight Simulator
As we wrap up our 6- week double-under gymnastics cycle, we’ll close out with this fun double-under benchmark workout. Each set of double unders must be unbroken. So, you’ll do 5 unbroken – stop – start again again with 10 unbroken, etc. If you trip, just restart that set, not the entire workout.

For time, 15 minute cap:

Freedom option:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:
Unbroken Double Unders

Independence option:
10-20-30-40-50-40-30-20-10
Unbroken Double-Unders

Liberty option:
10-20-30-40-50-40-30-20-10
Unbroken Single-Unders

Option 2: Core Work
4 sets:

10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Barbell Roll-Outs
30-60 second Plank Hold (elbows)
30yd Kettlebell Waiter Carry

*Rest 2:00 b/t sets

SUNDAY

“Being Normal is vastly overrated”
8:00 AMRAP
1-2-3-4…
Wall Walks
4-8-12-16…
Box Jump Overs (24/20)

L2: Partial WW, BJO’s 20″/14″
L1: Inch Worms, BJO’s 14″/10″

BOX BRIEF

October Challenges! 

Physical Mobility Challenge: 1,000 Step-Up Challenge 

CHALLENGE DETAILS:
The challenge will take place for 4 weeks, each with a different goal:
Week 1 (October 1 – October 7): accumulate 200 step-ups throughout the week
Week 2 (October 8 – October 14): accumulate 400 step-ups throughout the week
Week 3 (October 15 – October 21): accumulate 600 step-ups throughout the week
Week 4 (October 22 – October 28): accumulate 800 step-ups throughout the week

Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). If athletes intend to perform Chad weighted, then the challenge reps should be weighted as well. But this is not a requirement. Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.

Scaled Option: accumulate 200/300/400/500 step-ups and they can be done at a lower height.

LOGGING:
We will be using the Mayhem Affiliate – Monthly Challenge track to log this challenge. Each day you will log the number of reps you completed. If you’re planning to break them up, you can log where you’re currently at, and then update your score throughout the day. Then, each Saturday, there will be a separate scoring section where you will note if you completed the weekly challenge target that week.

PRIZES:
To be eligible for the prize, participants must successfully complete the entire challenge by logging/confirming in SugarWOD that each weekly target was met. (Note that you cannot make up any missed step-ups the following week). At the end of the challenge, one name from the eligible list of Rx participants, and another name from the eligible list of Scaled participants will be chosen at random. The Rx winner will receive a CFA hoodie, and the Scaled winner will receive a CFA t-shirt.

Nutrition/Health Challenge:  Track Your Calories and/or Macros in a Tracking App

Track your daily calories and/or macros in a tracking app such as My Fitness Pal, Lose It!, Calorie Counter+, etc. Simple awareness of what you eat and how much you eat can be eye-opening and help you make better eating decisions in the future.

This Week’s WODs 

MONDAY

Snatch 10×3
3 Squat Snatch x 10 sets @60-75% of 1RM Snatch
* Complete a set every minute (10 minutes) *

Leonardo da Vinci
For Time
21-15-9
Burpees
42-30-18
Wall Balls (20/14)

L2: WB 14/10
L1: 12-9-6 Burpees, 21-15-9 Wall Balls Light weight

TUESDAY

Michelangelo
10 min AMRAP
20 V-Ups
20 Box Jump (24/20)
20 Kettlebell Swings (53/35)

-rest 5:00-

5 min AMRAP
10 V-Ups
10 Box Jump (24/20)
10 Kettlebell Swings (53/35)

L2: Alt V-ups, Box 20/14, KBS 35/25
L1: Sit-ups, Box 14/10, KBS 25/15

Skills and Drills
Double-Unders: Week 5 Day 1

Stringing Double-Unders
You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.

Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!

Goal Workout:
– Max reps of unbroken double-unders.
– Track your best score of the day.
– Then, set a goal to beat your last number the next time you practice.

Advanced: max unbroken cross-overs

WEDNESDAY

Back Squat 1×6
Back Squat:
– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.

Vincent van Gogh
800m Run

-at 8:00-
30/24 Calorie Row
30 Single Arm Alternating Devil Press (50/35)
30/24 Calorie Row

-at 16:00-
800m Run

L2: 600m Run, 24/20 Cal Row, DB 35/25
L1: 400m Run, 20/14 Cal Row, DB 25/15

THURSDAY

Shoulder Press 1×6
Shoulder Press:
– Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.

Rembrandt
Team of 3
5 Sets (each/1:2)
12/10 Calorie Air Bike
10 Handstand Push Ups
75ft Bodyweight Lunge

L2: 10/8 Bike, DB PP, 50′ lunge
L1: 8/7 Bike, DB PP, 50′ lunge

FRIDAY

Pablo Picasso
3 Rounds
10 Deadlift (225/155)
5 Bar Muscle Ups

-rest 2:00-

2 Rounds
20 Hang Power Clean (135/95)
10 Chest to Bar Pull Ups

-rest 2:00-

60 Shoulder to Overhead (95/65)
30 Pull Ups

L2: BB 155/105, 95/65, 64/45, C2B, Pull-ups, Pull-ups
L1: BB @ Light weight, Modified Pull-ups

Optional Accessory Work
3 Sets
10 Seated Banded Lat Pull Downs
14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)
6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)

SATURDAY

Claude Monet
Teams of 3
25:00 AMRAP

Partner 1:
1000/850m Bike Erg (OR 500/400m Row OR 400m Run)

Partner 2:
2 rounds
10 Overhead Squats (95/65)
8 Bar Facing Burpees

Partner 3:
Rest

L2: OHS 65/45
L1: OHS @ light weight, 5 BFB

Option 1: Gymnastics Skill Work
Double Unders: Week 5 Day 2

On a running 3 minute clock:
Max effort of double-unders

Advanced option: max effort of unbroken crossovers in 3 min (single + cross + single + cross…)
How to score crossovers: bit.ly/48CR1MB

Option 2: Mayhem Mini-Pump – Chest and Triceps
4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Standing Tricep Extension w/ band @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

SUNDAY

Peter Paul Rubens
AMRAP 25:00
20 Lateral Box Step Ups (20)
15 Ring Rows
20 Alternating V-Ups
15/12 Calorie Air Bike

L2: 12/9 Cal Bike
L1: 9/6 Cal Bike

BOX BRIEF

October Challenges! 

Physical Mobility Challenge: 1,000 Step-Up Challenge 

CHALLENGE DETAILS:
The challenge will take place for 4 weeks, each with a different goal:
Week 1 (October 1 – October 7): accumulate 200 step-ups throughout the week
Week 2 (October 8 – October 14): accumulate 400 step-ups throughout the week
Week 3 (October 15 – October 21): accumulate 600 step-ups throughout the week
Week 4 (October 22 – October 28): accumulate 800 step-ups throughout the week

Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). If athletes intend to perform Chad weighted, then the challenge reps should be weighted as well. But this is not a requirement. Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.

Scaled Option: accumulate 200/300/400/500 step-ups and they can be done at a lower height.

LOGGING:
We will be using the Mayhem Affiliate – Monthly Challenge track to log this challenge. Each day you will log the number of reps you completed. If you’re planning to break them up, you can log where you’re currently at, and then update your score throughout the day. Then, each Saturday, there will be a separate scoring section where you will note if you completed the weekly challenge target that week.

PRIZES:
To be eligible for the prize, participants must successfully complete the entire challenge by logging/confirming in SugarWOD that each weekly target was met. (Note that you cannot make up any missed step-ups the following week). At the end of the challenge, one name from the eligible list of Rx participants, and another name from the eligible list of Scaled participants will be chosen at random. The Rx winner will receive a CFA hoodie, and the Scaled winner will receive a CFA t-shirt.

Nutrition/Health Challenge:  Track Your Calories and/or Macros in a Tracking App

Track your daily calories and/or macros in a tracking app such as My Fitness Pal, Lose It!, Calorie Counter+, etc. Simple awareness of what you eat and how much you eat can be eye-opening and help you make better eating decisions in the future.

This Week’s WODs 

MONDAY

Hang Squat Clean 1×3
– Establish a 3 RM for the day

Clean Deadlift 3×3
3 Clean Deadlift x 3 Sets @90% 1RM Clean

Phase10
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 V-Ups
24 Crossover Single Unders Or 48 Double Unders
-rest 3:00 between sets-

L2: 45/35, Alt V-ups, 1/2 reps
L1: Light weight, Sit-ups, Single Unders

TUESDAY

Spades
10 Rounds
200m Run
3 Bar Muscle Ups

L2: 150m Run, C2B
L1: 100m Run, Barbell PU

Mayhem Mini-Pump –Leg Day
4 Rounds
10 Bulgarian Dumbbell Split Squats/leg @ moderate weight – maintain quality
10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality
14 Cossack Squats (7 per side)

-Rest 2 min b/t rounds-

WEDNESDAY

Back Squat 1×8
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.

Rummy
4 sets (1 set every 5:00)
Even Sets: (0:00, 10:00)
15/12 Calorie Row
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Row

Odd Sets: (5:00, 15:00)
15/12 Calorie Air Bike
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Air Bike

L2: 12/9 Calories, 10 BBJ’s
L1: 9/6 Calories, 7 BBJ’s

THURSDAY

Yu-Gi-Oh
2 rounds
30 Kettlebell Goblet Squats (53/35)
30 Step Ups (24/20)
30 Kettlebell Swings (53/35)
30 Box Jumps (24/20) (OR Step Ups holding KB)

** Athletes can choose between unweighted box jumps or to do step-ups holding the KB in any fashion.

L2: 35/25, 20″/14″
L1: 25/15, 14’/10″

Skills and Drills
Double-Unders: Week 4 Day 1

Single-Double-Single-Double

Now we’re going to work on decreasing the number of single-unders between double-under reps. Your goal in this phase is to find the rhythm of ‘single-double, single-double, single-double…’

Goal Workout:
Complete 20 single-double reps, unbroken

Once you can complete this workout, move on to phase 5.

Note: MANY people get stuck here. It’s easy to think that this is “good enough” because you can finish some double-under workouts with this method. Please do not stay here! The goal is to be able to do unbroken double unders, so you need to make sure you continue with the double under progression all the way to the end!

FRIDAY

Shoulder Press 1×8
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

Uno
9:00 AMRAP
Round 1: 3 Power Cleans (155/105) + 1 Wall Walk
Round 2: 3 Power Cleans (155/105) + 2 Wall Walks
Round 3: 3 Power Cleans (155/105) + 3 Wall Walks
Round 4: 6 Power Cleans (155/105) + 4 Wall Walks
Round 5: 6 Power Cleans (155/105) + 5 Wall Walks
Round 6: 6 Power Cleans (155/105) + 6 Wall Walks
Round 7: 9 Power Cleans (155/105) + 7 Wall Walks

L2: 115/85, Partial Walks
L1: Light weight PC’s, Inch worms

** The workout continues increasing in this manner until time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.

SATURDAY

War
Teams of 2
4 Rounds
400m Run (Together) (or 1000m/850m Row – shared)
100ft Single Dumbbell Synchro Lunge (50/35)

L2: 300m Run(850m/700m Row shared)
L1: 200m Run(700m/600m Row Shared)

Option 1: Gymnastics Skill Work
Double Unders: Week 4 Day 2

Working on coordination and rhythm

On a running 3 minute clock, accumulate as many single-double reps as you can.

Advanced option: On a 3 minute clock, accumulate as many cross-overs as you can.

Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Ring Curls @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

SUNDAY

Hearts
3 Rounds
30/24 Calorie Air Bike
20 Deficit Push Ups (4in/2in)

L2: 24/20 Cal Bike, Regular Push-ups
L1: 20/16 Cal Bike, Modified Push-ups

BOX BRIEF

October Challenges! 

Physical Mobility Challenge: 1,000 Step-Up Challenge 

CHALLENGE DETAILS:
The challenge will take place for 4 weeks, each with a different goal:
Week 1 (October 1 – October 7): accumulate 200 step-ups throughout the week
Week 2 (October 8 – October 14): accumulate 400 step-ups throughout the week
Week 3 (October 15 – October 21): accumulate 600 step-ups throughout the week
Week 4 (October 22 – October 28): accumulate 800 step-ups throughout the week

Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). If athletes intend to perform Chad weighted, then the challenge reps should be weighted as well. But this is not a requirement. Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.

Scaled Option: accumulate 200/300/400/500 step-ups and they can be done at a lower height.

LOGGING:
We will be using the Mayhem Affiliate – Monthly Challenge track to log this challenge. Each day you will log the number of reps you completed. If you’re planning to break them up, you can log where you’re currently at, and then update your score throughout the day. Then, each Saturday, there will be a separate scoring section where you will note if you completed the weekly challenge target that week.

PRIZES:
To be eligible for the prize, participants must successfully complete the entire challenge by logging/confirming in SugarWOD that each weekly target was met. (Note that you cannot make up any missed step-ups the following week). At the end of the challenge, one name from the eligible list of Rx participants, and another name from the eligible list of Scaled participants will be chosen at random. The Rx winner will receive a CFA hoodie, and the Scaled winner will receive a CFA t-shirt.

Nutrition/Health Challenge:  Track Your Calories and/or Macros in a Tracking App

Track your daily calories and/or macros in a tracking app such as My Fitness Pal, Lose It!, Calorie Counter+, etc. Simple awareness of what you eat and how much you eat can be eye-opening and help you make better eating decisions in the future.

This Week’s WODs 

MONDAY 10/9/23

Hang Squat Snatch 1×3
Hang Squat Snatch:
– Establish a 3 RM for the day

Snatch Grip Deadlift 3×3
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch

Chopped
10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls (20/14)
-Rest 30 seconds-

L2: WB’s 14/10
L1: WB’s 10/8, Up/Downs

TUESDAY 10/10/23

The Great British Bake Off
1000m Run
100/80 Calorie Row
10 Rope Climbs (Or 40 Strict Pull Ups)
*Partition any way*

L2: 800m Run, 80/64, Pull-up Mod
L1: 600m Run, 64/50, Ring Rows

Gymnastics
Spend 12 minutes getting upside down. Note your level in your score notes.

LEVEL 1:
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
**rest 1 min**
Max plank (or plank on knees)
**rest 1 min**
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
— Score is max plank —

LEVEL 2:
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
** rest 1min **
30-60 sec wall-facing handstand hold (for as long as you feel confident in the movement)
** rest 1min **
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
— score is time in the wall-facing handstand hold —

LEVEL 3:
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
** rest 1 min **
3 min to find a max freestanding handstand hold
** rest 1 min **
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
— Freestanding handstand hold should be in a 3x3ft area. Score is best hold time —

WEDNESDAY 10/11/23

Back Squat 1×10
Back Squat:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.

Beat Bobby Flay
AMRAP 15 Minutes
20 Deadlifts (115/80)
50 Double Unders
100ft Walking Lunge (30m)
50 Double Unders
10 Hang Power Cleans (115/80)

L2: DL/HPC’s 80/60, 1/2 DU’s
L1: DL/HPC’s Light weight, Single Unders, 50′ Lunge

THURSDAY 10/12/23

Shoulder Press 1×10
Shoulder Press:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.

Worst Cooks in America
4 Rounds
20 Toes to Bar
4 Wall Walks

L2: TAHAP, Reduce Reps or Partial Walks
L1: Knee Raises, Inch Worms

FRIDAY 10/13/23

Cupcake Wars
2:00 Amrap (6 sets)
20/15 Calorie Air Bike
Max Distance Farmers Carry
(DBs 70s/50s)(Or Kettlebells (70s/53s)
-Rest 1:00 Between sets-

L2: 15/12 Bike, 50’s/35’s
L1: 12/9 Bike, 35s/25s

Skills and Drills
Double-Unders: Week 3 Day 1

One Double-Under Followed by Single-Unders:
Now we’re going to work on doing that first double-under and then keeping the rope spinning for some additional single-unders.

Goal Workout:
10 rounds:
3 single-unders
1 double-under

Once you can successfully complete this workout unbroken (with no misses), you’re ready for Phase 4.

Advanced Athlete Option:
If you already have mastered double-unders, instead, use this time to work on Crossovers.

* Video on how to learn crossovers: youtube.com/watch?v=E0S_HJa1mHQ

*****
Single-under Tips:
* After the first swing, your wrists should generate the jump rope rotation.
* You want to minimize movement from your elbows and shoulders.
* Keep a slight bend in your knees and land softly on the balls of your feet.
* Your jumps should be roughly 1-2 inches off the ground.
* Don’t pull your feet back or tuck your knees. Instead, point your toes slightly down with every jump.
* Keep your shoulders pulled back and your elbows held down and back.

Crossover Tips:
* Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to “speed up” the skill and work on efficiency.

SATURDAY 10/14/23

Guys Grocery Games
Teams of 2
12:00 AMRAP
2000/1600m Row – shared between partners
Abmat sit-ups – one athlete works at a time

-1:00 rest-

12:00 AMRAP
4000/3200m Bike (or 100 Shuttle Runs) – shared between partners
Max Burpee Box Jump Overs (24/20) – one athlete works at a time

* For the shuttle runs, one rep is 50 feet total (25 down + 25 back). One partner should do 10 reps, then trade with their partner (each doing 5 sets total).

L2: 1600/1200m Row, 3200/2500m Bike
L1: 1200/900m Row, 2500/2000m Bike

Option 1: Gymnastics Skill Work
Double Unders: Week 3 Day 2

Working on coordination and rhythm

10 rounds:
2 single-unders
1 double-under
-rest 10 seconds-
TIME CAP: 5 minutes

Advanced option: change the double-under to cross-over.

Option 2: Mayhem Mini-Pump – Back and Biceps
4 Rounds

10 Strict Pullups @ moderate weight – maintain quality
10 Double DB Prone Row @ Moderate weight – maintain control and quality
10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

SUNDAY 10/15/23

Nailed it
10 Rounds
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)

L2: 35s/25s
L1: 25s/15s

BOX BRIEF

October Challenges! 

Physical Mobility Challenge: 1,000 Step-Up Challenge 

CHALLENGE DETAILS:
The challenge will take place for 4 weeks, each with a different goal:
Week 1 (October 1 – October 7): accumulate 200 step-ups throughout the week
Week 2 (October 8 – October 14): accumulate 400 step-ups throughout the week
Week 3 (October 15 – October 21): accumulate 600 step-ups throughout the week
Week 4 (October 22 – October 28): accumulate 800 step-ups throughout the week

Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). If athletes intend to perform Chad weighted, then the challenge reps should be weighted as well. But this is not a requirement. Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.

Scaled Option: accumulate 200/300/400/500 step-ups and they can be done at a lower height.

LOGGING:
We will be using the Mayhem Affiliate – Monthly Challenge track to log this challenge. Each day you will log the number of reps you completed. If you’re planning to break them up, you can log where you’re currently at, and then update your score throughout the day. Then, each Saturday, there will be a separate scoring section where you will note if you completed the weekly challenge target that week.

PRIZES:
To be eligible for the prize, participants must successfully complete the entire challenge by logging/confirming in SugarWOD that each weekly target was met. (Note that you cannot make up any missed step-ups the following week). At the end of the challenge, one name from the eligible list of Rx participants, and another name from the eligible list of Scaled participants will be chosen at random. The Rx winner will receive a CFA hoodie, and the Scaled winner will receive a CFA t-shirt.

Nutrition/Health Challenge:  Track Your Calories and/or Macros in a Tracking App

Track your daily calories and/or macros in a tracking app such as My Fitness Pal, Lose It!, Calorie Counter+, etc. Simple awareness of what you eat and how much you eat can be eye-opening and help you make better eating decisions in the future.

This Week’s WODs 

MONDAY 10/2/23

Nasty Girls
3 Rounds
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)

L2: 30 Air Squats, C2B, HPC 95/65
L1: 20 Air Squats, Modified Pull-ups, HPC 65/45

Skills and Drills
Double-Unders: Week 2 Day 1

Complete One Rep of a Double-Under
Do a few slow singles with big jumps, then jump as high as you can while spinning your rope quickly. See if you can get one double-under. Continue to practice until you can get one double-under consistently. Note: we’re not stringing multiple double-unders here. We’re just working on getting one good rep every time we pick up the rope.

Goal Workout
5 Rounds:
3 single-unders
1 double-under
Rest for about 10 seconds

Once you can successfully complete this workout with no misses, move on to Phase 3.

Advanced Athlete Option:
If you already have mastered double-unders, instead use this time to work on Crossovers.

TUESDAY 10/3/23

Back Squat 5×5
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).

“On October 3rd, he asked me what day it was”
Every 5:00 (4 sets)
20/16 Calorie Air Bike
20/16 Calorie Row

L2: 16/12 Calories
L1: 12/9 Calories

WEDNESDAY 10/4/23

“On Wednesdays, we wear pink”
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Box Jumps (30/24)
10 Rope Climbs (Or 30 Strict Pull Ups)

L2: 40/30/20/10/5, TAHAP, DB PP, BJ’s 24/20, Modified PU’s
L1: 30/20/15/10/5, Knee Raises, DB PP, BJ’s 20/14, Modified PU’s

Core Work:
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
30 sec Hanging L-sit hold
10 Alt. V up + V-ups (R + L + Both = 1)
:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

THURSDAY 10/5/23

“That’s why her hair is so big. It’s full of secrets.”
For Time:
200m Run
10 Squat Snatch (65/45)
300m Run
6 Squat Snatch (95/65)
400m Run
2 Squat Snatch (135/95)
-Rest 3:00-
2 Squat Snatch (135/95)
400m Run
6 Squat Snatch (95/65)
300m Run
10 Squat Snatch (65/45)
200m Run

L2: 45/35, 65/45, 95/65, 150m/200m/300m
L1: Light Power Snatches with DB or BB, 50m/100m/150m

Mayhem Mini-Pump – Glutes
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight

*Rest 3 minutes b/t rounds

FRIDAY 10/6/23

Turkish Get Up Carries
3 Rounds
Turkish getup (stand up portion only) left arm
100 ft overhead carry left
Turkish getup (down to ground portion)
*repeat on right side

Regina George and Gretchen Weiners
Teams of 2
Every 6:00 (4 sets)
75 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (24/20)
Partner 2: 15 stick sit-ups
*Both working at the same time and switch when station is completed*

L2: 1/2 DU’s, DB’s 35’s/25’s, Box 20/14, Sit-ups
L1: Single Unders, DB’s 25’s/15’s, Box 14/10, Sit-ups

SATURDAY 10/7/23

“You go Glen Coco”
Teams of 2
10 rounds (each)
10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95)
20 Jumping Air Squats OR 50ft bodyweight lunge)
(complete 1:1)

L2: DB’s 35s/25s(BP 95/65)
L1: DB’s 25s/15s(BP 65/45), 20 Air Squats OR 25ft BW Lunge

Option 1: Gymnastics Skill Work
Double Unders: Week 2 Day 2

Accumulate 3 rounds of unbroken 50 Singles [5 max attempts]
*Rest as needed between sets

Then
* Beginner: work on single-single-single-double attempts for 2 min
* Intermediate/Advanced: 2 min to find one max set of unbroken double-unders

Score is reps achieved in part 2. Note if you did double-unders or single-doubles.

Option 2: Mayhem Mini-Pump – Back and Biceps
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 Lat Pulldowns @ moderate weight – maintain quality
10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

SUNDAY 10/8/23

“The limit does not exist”
Every 1:00 (12:00)
4x50ft Shuttle Run
8 Toes to Bar

L2: 3 Shuttle Runs, TAHAP
L1: 2 Shuttle Runs, Knee Raises

BOX BRIEF

October Challenges! 

Physical Mobility Challenge: 1,000 Step-Up Challenge 

CHALLENGE DETAILS:
The challenge will take place for 4 weeks, each with a different goal:
Week 1 (October 1 – October 7): accumulate 200 step-ups throughout the week
Week 2 (October 8 – October 14): accumulate 400 step-ups throughout the week
Week 3 (October 15 – October 21): accumulate 600 step-ups throughout the week
Week 4 (October 22 – October 28): accumulate 800 step-ups throughout the week

Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). If athletes intend to perform Chad weighted, then the challenge reps should be weighted as well. But this is not a requirement. Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.

Scaled Option: accumulate 200/300/400/500 step-ups and they can be done at a lower height.

LOGGING:
We will be using the Mayhem Affiliate – Monthly Challenge track to log this challenge. Each day you will log the number of reps you completed. If you’re planning to break them up, you can log where you’re currently at, and then update your score throughout the day. Then, each Saturday, there will be a separate scoring section where you will note if you completed the weekly challenge target that week.

PRIZES:
To be eligible for the prize, participants must successfully complete the entire challenge by logging/confirming in SugarWOD that each weekly target was met. (Note that you cannot make up any missed step-ups the following week). At the end of the challenge, one name from the eligible list of Rx participants, and another name from the eligible list of Scaled participants will be chosen at random. The Rx winner will receive a CFA hoodie, and the Scaled winner will receive a CFA t-shirt.

Nutrition/Health Challenge:  Track Your Calories and/or Macros in a Tracking App

Track your daily calories and/or macros in a tracking app such as My Fitness Pal, Lose It!, Calorie Counter+, etc. Simple awareness of what you eat and how much you eat can be eye-opening and help you make better eating decisions in the future.

WOD

Potato Gnocchi
5 rounds:
20/16 Calorie Row
15 Stick Sit Ups

L2: 16/12 Cal Row, Sit-ups
L1: 12/9 Cal Row, Sit-ups

BOX BRIEF

October Challenges! 

Physical Mobility Challenge: 1,000 Step-Up Challenge 

CHALLENGE DETAILS:
The challenge will take place for 4 weeks, each with a different goal:
Week 1 (October 1 – October 7): accumulate 200 step-ups throughout the week
Week 2 (October 8 – October 14): accumulate 400 step-ups throughout the week
Week 3 (October 15 – October 21): accumulate 600 step-ups throughout the week
Week 4 (October 22 – October 28): accumulate 800 step-ups throughout the week

Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). If athletes intend to perform Chad weighted, then the challenge reps should be weighted as well. But this is not a requirement. Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.

Scaled Option: accumulate 200/300/400/500 step-ups and they can be done at a lower height.

LOGGING:
We will be using the Mayhem Affiliate – Monthly Challenge track to log this challenge. Each day you will log the number of reps you completed. If you’re planning to break them up, you can log where you’re currently at, and then update your score throughout the day. Then, each Saturday, there will be a separate scoring section where you will note if you completed the weekly challenge target that week.

PRIZES:
To be eligible for the prize, participants must successfully complete the entire challenge by logging/confirming in SugarWOD that each weekly target was met. (Note that you cannot make up any missed step-ups the following week). At the end of the challenge, one name from the eligible list of Rx participants, and another name from the eligible list of Scaled participants will be chosen at random. The Rx winner will receive a CFA hoodie, and the Scaled winner will receive a CFA t-shirt.

Nutrition/Health Challenge:  Track Your Calories and/or Macros in a Tracking App

Track your daily calories and/or macros in a tracking app such as My Fitness Pal, Lose It!, Calorie Counter+, etc. Simple awareness of what you eat and how much you eat can be eye-opening and help you make better eating decisions in the future.

WOD

Potato Salad
Teams of 2
200m Partner Run
20 Synchro Wall Balls (20/14)
40 Handstand Push Ups*
200m Partner Run
20 Synchro Wall Balls (20/14)
30 Handstand Push Ups*
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Handstand Push Ups*
200m Partner Run
20 Synchro Wall Balls (20/14)
10 Handstand Push Ups

L2: 150m run, WB 14/10, HSPU Pike/Box Push-ups
L1: 100m Run, WB 10/14, Push-ups

*Sub DB Push Press for HSPU(50/35, 35/25, 25/15)

Option 1: Gymnastics Skill Work
Double Unders: Week 1 Day 2

Single Under Practice:
On a running 2 minute clock:
Accumulate the largest UNBROKEN set of Single Unders.
Athletes will work for the ENTIRE 2 minutes.

* If you trip up, start a new attempt and begin counting at 1-2-3…again. We are looking for the largest set of unbroken reps achieved within the two minute window.
**Advanced option: finding the largest number of unbroken double-unders in a two-minute window.

Option 2: Mayhem Mini-Pump – Back and Biceps
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Seated Straight Bar Row @ Moderate weight – maintain control and quality
10 Straight Arm Lat Pull Down @ moderate weight – maintain quality
10 Standing Barbell Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

Back Squat 1×10
Back Squat
– Heavy 10 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *

Tater Tots
Teams of 2
300 Box Step-ups (20” all athletes)
* Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) (Or 4 Power Cleans (165/115))
* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.

L2: 100/75 SB Cl.(PC 115/85)
L1: 50/35 SB Cl. (PC 75/55)

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

French Fried Potatoes
2 sets (1 set every 10:00)
20/16 Calorie Air Bike
20 V-Ups
25 Alternating Dumbbell Snatches (50/35)
20/16 Calorie Air Bike
20 V-Ups

L2: 16/12 Bike, Alt. v-ups, DB 35/25
L1: 12/9 Bike, Sit-ups, DB 25/15

Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 1 min between rounds-

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

Clean & Push Jerk 1×1
Build to a heavy Squat Clean + Push Jerk
(10-12 min)
* rest as needed between lifts *

Potatoes Au Gratin
3 sets:
5:00 AMRAP
8 Overhead Squats (95/65)
8 Burpee Over Bar
8 Pull Ups
-rest 3:00 between sets-

L2: 65/45, 6 BOB, 6 Pull-ups
L1: 45/35, 6 Up downs, 6 Jumping Pull-ups

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.