tag:blogger.com,1999:blog-3961198294005115402024-02-19T07:39:46.212-06:00CrossFit Hydro Blog"Forging Elite Fitness In Midtown Omaha"CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.comBlogger1746125tag:blogger.com,1999:blog-396119829400511540.post-54051647047824849642015-08-06T23:51:00.003-05:002015-08-06T23:51:48.937-05:00OUR WEBSITE HAS MOVED!We have moved to a new website for all of our WOD postings and gym program info...<br />
<br />
You can now find everything <a href="http://www.crossfithydro.com/" target="_blank">HERE</a>!<br />
<br />
Email us if you have any questions at crossfithydro@gmail.com!!CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com1tag:blogger.com,1999:blog-396119829400511540.post-74127245138679177882015-08-03T17:57:00.000-05:002015-08-02T17:57:38.630-05:00MONDAY WORKOUTTHIS WILL BE THE LAST WORKOUT TO BE POSTED HERE AS WE WILL BE SWITCHING OVER TO THE NEW WEBSITE ON WEDNESDAY!<br />
<br />
This site has served us well these last 5 years and will still be available to look back at past results and see how far you all have come since you started with us...<br />
<br />
Let's end with a good one!<br />
<br />
SKILLS:<br />
Take 10 minutes and work your Muscle Up/Pull Up/Ring Dip Progressions and see if you can get your first MU, pull up or dip!<br />
<br />
WORKOUT:<br />
In heats of 5 athletes staggered 3-4 minutes apart perform the following for time:<br />
50 Alternating Pistol Squats (Box, plates & rolling pistols to scale... Walking lunge = 2x reps)<br />
40 STRICT Knees 2 Elbow<br />
30 STRICT Ring Dips (Scale with Bar Dips, slight band help or bench dips)<br />
(15 minute cutoff)<br />
<br />
IMMEDIATELY AFTER FINISHING YOUR LAST RING DIP OR AT THE CUTOFF TIME, WHICHEVER COMES FIRST YOU WILL IMMEDIATELY PROCEED TO...<br />
<br />
MAX Distance Rope Climbs in 90 seconds...<br />
(Each full Rope Climb to the knot in the rope counts for 15 feet, but every foot matters on this one!)<br />
<br />
If you're scaling to seated, then each climb is worth 6-7 feet depending on your height...<br />
<br />
Scale reps to 40/30/20, if needed, but you have a long cutoff on this one so try to go Rx'd on reps as long as you can finish each section in 3-5 minutes...<br />
<br />
POST YOUR TIME FOR PART 1 & TOTAL FEET FROM PART 2 TO COMMENTSCrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com9tag:blogger.com,1999:blog-396119829400511540.post-16628496536008859102015-08-01T16:06:00.001-05:002015-08-01T16:06:58.918-05:00SUNDAY WORKOUT (HYDRO STRONG - 12PM!)Week 2 of new Sunday strong cycle!<br />
<br />
Check up on your weights from last week and be ready to beat them!<br />
<br />
POWER/SKILL:<br />
2 Front Squats + 1 Push Jerk + 1 Split Jerk<br />
* Try to beat the weight you did for 3 sets last week by 3-5%<br />
<br />
We will do a new set every 3-4 minutes once we reach out working weights...<br />
<br />
PULL POWER:<br />
3 Snatch Pull Unders<br />
* Work up to the weight you finished with last week for Set 1 and work up to between 90-95% by the final set...<br />
<br />
4 rounds of 3 reps on this one...<br />
<br />
ASSISTANCE WORK:<br />
Band Good Mornings<br />
3x15-20 reps with a Heavier Band than last week...<br />
combo w/<br />
Barbell Rockstars<br />
3x10 reps (Don't start counting sets until it's heavy!)<br />
<br />
POST ALL WEIGHTS TO COMMENTSCrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com2tag:blogger.com,1999:blog-396119829400511540.post-6670732397351392272015-08-01T16:00:00.002-05:002015-08-01T16:00:59.095-05:00SUNDAY WORKOUT (HYDRO FIT - 11AM!)All kinds of Tabata variations today!<div>
<br /></div>
<div>
WORKOUT:</div>
<div>
Working for the first :20 and resting for the last :40 of each minute for 12 total minutes perform the following for MAX REPS on each movement:</div>
<div>
1st minute: Power Cleans (103#/155#)</div>
<div>
2nd minute: Front Squats (103#/155#)</div>
<div>
3rd minute: Push Press ONLY (103#/155#)</div>
<div>
* Repeat this pattern 4 total times *</div>
<div>
<br /></div>
<div>
This should be a heavier workout so use a weight that's around 80% of your best Push Press 1RM...</div>
<div>
<br /></div>
<div>
REST 4 MINUTES (Clear out barbells)</div>
<div>
<br /></div>
<div>
SPEED ENDURANCE/SKILL:</div>
<div>
Working for :20 and resting for :10 for 10 total rounds (5:00 total) perform the following for LOWEST SCORE:</div>
<div>
<br /></div>
<div>
Max Rep Double Unders</div>
<div>
<br /></div>
<div>
Can anyone get 35+ as a score on this one??</div>
<div>
<br /></div>
<div>
POST YOUR TOTAL REPS FOR EACH LIFT AND LOWEST SCORED ROUND OF DOUBLE UNDERS TO COMMENTS</div>
<div>
<br /></div>
CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com0tag:blogger.com,1999:blog-396119829400511540.post-61865318627573505712015-08-01T15:26:00.000-05:002015-07-31T15:26:41.794-05:00SATURDAY WORKOUT (10AM CLASS FREE!!)Team day!<br />
<br />
Four separate challenges today...<br />
<br />
WORKOUT:<br />
In teams of 2-3 depending on class sizes perform the following:<br />
<br />
5 minutes of MAX DISTANCE shuttle running<br />
(Each shuttle will consist of a 50m, 100m, then 150m run... You can do these 3 distances in any order you like, but must complete all 3 distances before starting over)<br />
<br />
REST 5 MINUTES<br />
<br />
4 minutes of MAX REP Burpee Bar Touches<br />
(Each Burpee finishes with a two handed touch to a pull up bar 4-6" Above your standing reach)<br />
<br />
REST 4 MINUTES<br />
<br />
3 minutes of MAX CALORIE Rowing<br />
(Trade off whenever you like... Can anyone get close to 100 calories??)<br />
<br />
REST 3 MINUTES<br />
<br />
2 minutes of MAX SECOND Hanging L-Sit<br />
(Time only counts if BOTH PARTNERS are holding at the same time... How long can you go??)<br />
<br />
POST ALL YOUR RESULTS TO COMMENTS<br />
<br />
<br />CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com0tag:blogger.com,1999:blog-396119829400511540.post-17038372351780668022015-07-31T21:37:00.000-05:002015-07-30T21:38:03.159-05:00FRIDAY WORKOUTFront squat strength is back!<br />
<br />
QUICK STRENGTH:<br />
Work up quickly to 80% of your best 1RM Front Squat or use the weight you did for 1 set of 4 reps two weeks ago and perform 1 set of SIX reps with this weight...<br />
<br />
These reps must be done consecutively with no racking the barbell between...<br />
<br />
Warm ups will be:<br />
1 set of 5 reps with 60%<br />
1 set of 3 reps with 70%<br />
<br />
Just 10 minutes for this section...<br />
<br />
BARBELL SKILL:<br />
3 position Hang Snatch<br />
- 1st rep - High Hang Power Snatch (No lean)<br />
- 2nd rep - Mid-Thigh Hang Power Snatch<br />
- 3rd rep - Knee Hang Power Snatch<br />
<br />
Work up to a challenging load for this 3 rep set over the course of just 12-15 minutes depending on class sizes...<br />
<br />
WORKOUT:<br />
100m Partner Tire Flip For Time OR 300-400m Class Tire Flip For Time...<br />
- Up to the 12pm class which one you will do...<br />
<br />
No cutoff on this one...<br />
<br />
Come and get better and have some fun to finish!<br />
<br />
POST YOUR FRONT SQUAT WEIGHT AND IF YOU GOT ALL 6 REPS, YOUR FINAL SNATCH WEIGHT AND TOTAL TIME FOR THE TIRE FLIP TO COMMENTS<br />
<br />CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com3tag:blogger.com,1999:blog-396119829400511540.post-3384789298012962352015-07-30T20:27:00.000-05:002015-07-29T20:27:41.661-05:00THURSDAY WORKOUTGoing long...<br />
<br />
Don't ignore your weaknesses... If this one makes you a little scared/nervous, then you should probably come in and do it!<br />
<br />
WORKOUT:<br />
1000m Row<br />
50 Box Jumps (20"/24")(Must step down)<br />
30 Chest 2 Bar Pull Ups<br />
800m Run (Bucky's Bench & Back)<br />
50 Box Jumps (20"/24")(Must step down)<br />
30 Ring Rows (As flat as possible!)<br />
1000m Row<br />
(25 minute cutoff)<br />
<br />
Scale as needed on this one...<br />
<br />
We will start heats of 6-8 athletes every 4-5 minutes on this one...<br />
<br />
POST YOUR TOTAL TIME OR HOW FAR YOU GOT TO COMMENTS<br />
<br />
<br />CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com5tag:blogger.com,1999:blog-396119829400511540.post-1210126368185249742015-07-29T20:23:00.001-05:002015-07-28T20:25:11.411-05:00WEDNESDAY WORKOUT (HYDRO FIT PATH)Bench press cycle commences!!<br />
<br />
Cutoffs and bro tanks are welcomed!<br />
<br />
STRENGTH:<br />
Bench Press<br />
- 5 sets of 5 reps per set @ 60% of the weight you tested out at last week on a 2:30 clock...<br />
* There is a 2 second pause at the chest for EVERY REP today also, so no bouncing or touch & go...<br />
<br />
Also work on the bench technique check points we went over last week since since this weight shouldn't be too heavy for you this week...<br />
<br />
Do just 2 warm ups...<br />
- Empty barbell x 5 reps<br />
- 50% x 5 reps<br />
<br />
WORKOUT:<br />
Overhead Squat (63#/95#)(60-65% 1RM)<br />
Toes 2 Bar<br />
21-15-9<br />
(8 minute cutoff)<br />
<br />
Scale to 15-12-9, if needed... If you do scale move the OH Squat weight up to 70%<br />
<br />
AT THE 8:00 MARK PROCEED IMMEDIATELY INTO...<br />
<br />
Perform as many 300m Shuttle Runs (Must be blacktop & back x 6 trips) as possible in 4 minutes...<br />
<br />
You MUST rest 30 seconds after each successful 300m shuttle run...<br />
<br />
How many of you can get into the 3rd round on this one??<br />
<br />
POST YOUR BENCH WEIGHT, TOTAL TIME FOR PART ONE AND TOTAL METERS COVERED ON THE RUN TO COMMENTSCrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com3tag:blogger.com,1999:blog-396119829400511540.post-5915961489585059512015-07-29T20:23:00.000-05:002015-07-28T20:25:02.267-05:00WEDNESDAY WORKOUT (HYDRO STRONG PATH)<span style="line-height: normal;">Bench press cycle commences!!</span><br />
<br />
<span style="line-height: normal;">Cutoffs and bro tanks are welcomed!</span><br />
<br />
<span style="line-height: normal;">STRENGTH:</span><br />
<span style="line-height: normal;">Bench Press </span><br />
<span style="line-height: normal;">- 5 sets of 5 reps per set @ 60% of the weight you tested out at last week on a 2:30 clock...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">* There is a 2 second pause at the chest for EVERY REP today also, so no bouncing or touch & go...</span><br />
<br />
<span style="line-height: normal;">Also work on the bench technique check points we went over last week since since this weight shouldn't be too heavy for you this week...</span><br />
<br />
<span style="line-height: normal;">Do just 2 warm ups...</span><br />
<span style="line-height: normal;">- Empty barbell x 5 reps </span><br />
<span style="line-height: normal;">- 50% x 5 reps</span><br />
<span style="line-height: normal;"><br /></span>
<br />
STRENGTH ENDURANCE:<br />
Every OTHER minute for 6 total minutes (3 sets) perform the following:<br />
10 Steps of KB/DB Loaded Step Ups (12-20" Box)<br />
- Try the same weight as last week since we are switching to step ups...<br />
<br />
REST 1 MINUTE...<br />
<br />
Every OTHER minute for 4 total minutes (2 sets) perform the following:<br />
As many Bent Over DB/KB Rows as possible...<br />
- HEAVIER than last week, but still need to hit 20 reps or more!<br />
<br />
REST 1 MINUTE...<br />
<br />
Every minute on the minute for 2 total minutes perform the following:<br />
1st minute - Weighted Side Plank (Right Side)<br />
2nd minute - Weighted Side Plank (Left Side)<br />
<br />
- Try to add MORE weight than last week and get as many seconds out of each minute as possible...<br />
<br />
POST YOUR BENCH WEIGHT AND ALL OTHER RESULTS TO COMMENTSCrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com2tag:blogger.com,1999:blog-396119829400511540.post-76252695035852125702015-07-27T20:01:00.000-05:002015-07-26T20:02:11.834-05:00MONDAY WORKOUTLet get some more people added to the muscle up board this week!<br />
<br />
SKILL PRACTICE:<br />
10 minutes of Muscle Up, Kipping Pull Up and Dip practice...<br />
<br />
Keep the volume low and save those hands!<br />
<br />
STRENGTH:<br />
In heats of 8 athletes perform the following every minute on the minute for 6 minutes:<br />
<br />
1 STRICT Weighted Chin Up<br />
(This workout is for TOTAL WEIGHT over the 6 minutes and FOR BEST OVER ALL WEIGHT so every set counts and you only get ONE attempt each minute so choose wisely!)<br />
<br />
An example:<br />
I did 70, 85, 105, 78, 88, 98# for these 6 rounds so my score is 524# total and 105# for the other score...<br />
<br />
For those who are still working towards higher rep strict pull ups you will perform either MAX REP Strict Chin Ups in 30 seconds, MAX SECOND Chin Up HOLDS in 20 seconds OR MAX REP Ring Rows in 30 seconds out of each 60 second round...<br />
<br />
REST 1 MINUTE (GET YOUR EQUIPMENT READY FOR THE NEXT SECTION)<br />
<br />
WORKOUT:<br />
Perform as many rounds and reps and seconds of the following in 6 minutes:<br />
:40 Hollow Hold (Perfect position!)<br />
30 AbMat Sit Ups<br />
20 Med Ball Slams (25-30#/35-50#)<br />
<br />
Keep that lower back in proper position on the Hollow Holds... Scale to a regular Plank if you need to...<br />
<br />
POST YOUR TOTAL CHIN UP WEIGHT LIFTED, BEST 1RM ON CHIN UPS AND TOTAL ROUNDS PLUS ANYTHING EXTRA TO COMMENTS<br />
<br />
<br />
<br />CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com5tag:blogger.com,1999:blog-396119829400511540.post-67555730781374827182015-07-26T15:41:00.000-05:002015-07-25T18:33:34.794-05:00SUNDAY WORKOUT (FIT PATH - 11AM!)New cycles for fit and strong!<br />
<br />
WORKOUT I:<br />
4 Squat Clean Thrusters (143#/205#)(Use 80% 1RM Push Press)<br />
1 Legless Rope Climb (No Jump Allowed, Scale - 2 w/ Legs OR 2 Seated)<br />
3 Squat Clean Thrusters (143#/205#)<br />
1 Legless Rope Climb<br />
2 Squat Clean Thrusters (143#/205#)<br />
1 Legless Rope Climb<br />
(5 minute cutoff)<br />
<br />
A Deadlift + Hang Clean OR a Power Clean are allowed on this one before setting up for your Thruster...<br />
<br />
REST 2 MINUTES<br />
<br />
WORKOUT 2:<br />
Perform as many KB Swings (35#/53#) as possible in 4 minutes... Every time you take a break it's a 5 Burpee penalty...<br />
<br />
REST 1 MINUTE<br />
<br />
WORKOUT 3:<br />
Complete as many Calories on the Rower in 2 minutes...<br />
<br />
POST YOUR TOTAL TIME, TOTAL REPS AND TOTAL CALORIES TO COMMENTS<br />
<br />CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com2tag:blogger.com,1999:blog-396119829400511540.post-39396489472347536102015-07-26T15:40:00.000-05:002015-07-25T15:41:57.216-05:00SUNDAY WORKOUT (HYDRO STRONG PATH - 12PM!)New Sunday cycle for Strong!<br />
<br />
POWER:<br />
Using a rack perform the following complex:<br />
2 Front Squats + 1 Push Jerk + 1 Split Jerk<br />
* Work up to a challenging load and perform it for 3 total sets<br />
<br />
Aiming for 90% or so of your best Overhead 1RM...<br />
<br />
PULL POWER:<br />
3 Snatch Grip High Pulls (No catch just lift off and jump + high elbows)<br />
* Work up to 80-90% of your best 1RM Snatch for 3 total sets of 3 reps<br />
<br />
ASSISTANCE WORK:<br />
Barbell Good Mornings (Light weights only)<br />
3 sets of 15-20 reps<br />
ss w/<br />
Weighted RKC Planks<br />
3 sets of :20-:30 each set<br />
<br />
POST ALL WEIGHTS AND RESULTS TO COMMENTS<br />
<br />CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com4tag:blogger.com,1999:blog-396119829400511540.post-84993844901535268762015-07-25T20:21:00.000-05:002015-07-24T20:21:57.690-05:00SATURDAY WORKOUT (FREE CLASS AT 10AM!)In honor of the Games going on and the Hero workout done to lead off the start of Day 2 of competition....<br />
<br />
Don't forget we are having a viewing party Saturday afternoon until Saturday night!<br />
<br />
TEAM WORKOUT:<br />
In teams of 2 athletes perform as many rounds of the following working 1 full round at a time between partners:<br />
"Fractured Murph"<br />
80m Run (Grey Pole & Back)<br />
5 Pull Ups (Any Style - Strict, Kipping, Jumping)<br />
10 Push Ups (Scale to a Box, if needed)<br />
15 Air Squats (Use a ball if you struggle with depth)<br />
80m Run<br />
* Perform as many rounds alternating with your partner as possible in 25 minutes *<br />
<br />
If you get 20 rounds on this one your have performed the full Murph workout volume...<br />
<br />
POST YOUR TOTAL ROUNDS PLUS EXTRA REPS TO COMMENTSCrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com1tag:blogger.com,1999:blog-396119829400511540.post-36237738575663597102015-07-24T20:56:00.000-05:002015-07-23T20:57:05.446-05:00FRIDAY WORKOUT (RETEST... THE OLYMPIC MEET IS COMING!!)<span style="line-height: normal;">The Hydro Open Weightlifting Meet is only a few weeks away!!</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">Time to do a retest of a workout from a month ago...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">POWER TEST:</span><br />
<span style="line-height: normal;">You and a partner will have 15 minutes to work up to your "Opening Weight" on a Snatch...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">This Snatch MUST be from the floor and a squat catch is preferred, but power catches are allowed on this one...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">Once you have figured out your first attempt we will put a 6 minute running clock...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">You will have 1 minute and only ONE ATTEMPT during that minute to perform your Opener...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">The next minute your partner will perform their opener...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">If you make the Opener you will move the weight up for your second attempt and again have only 1 minute to get 1 attempt off...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">We will continue this pattern until both partners have done THREE total attempts...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">You will then have 10 minutes to work up to a Clean and Jerk opening weight...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">We will repeat this 6 minute clock again with your partner for the Clean and Jerk section...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">Have fun with this one and test your limits!!</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">POST YOUR BEST SNATCH WEIGHT AND CLEAN AND JERK WEIGHT TO COMMENTS</span>CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com2tag:blogger.com,1999:blog-396119829400511540.post-39155951760849272012015-07-23T21:54:00.000-05:002015-07-22T21:55:01.558-05:00THURSDAY WORKOUTContinued skill work and a workout inspired by last night's Crossfit Games Event...<br />
<br />
SKILL:<br />
Take 10 minutes and work your Muscle Ups/Pull Up/Dip progressions...<br />
<br />
Keep getting better!<br />
<br />
WORKOUT:<br />
Plate and Odd Object Move For Max Weight...<br />
<br />
We will have all the 45#, 25#, 15# and 10# plates stacked up inside the gym to start Heat 1...<br />
<br />
Your goal is to move as many of these plate weights PLUS 1 "Odd" object (Sandbag, Med Ball OR KB) during the workout..<br />
<br />
Ladies will grab an odd object that weighs between 20-30#, while men will grab something that weighs between 35-50#...<br />
<br />
You must carry the objects you pick out PAST a cone placed out by the Dumpster...<br />
<br />
Objects MUST be stacked up in order for them to count towards your total...<br />
<br />
You can carry a MAX of 2 objects on any given run and they CAN NOT be of matching weights...<br />
<br />
This workout starts with a 200m sprint so Heat 1 will actually start out by the Dumpster to begin while Heat 2 will start their sprint on the carpeted area by the couch...<br />
<br />
You will have 8 minutes to move as much load as you can PLUS the mandatory 1 "Odd" object...<br />
<br />
We will run heats of 6 athletes only on this one...<br />
<br />
POST YOUR TOTAL LOAD MOVED TO COMMENTS<br />
<br />CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com2tag:blogger.com,1999:blog-396119829400511540.post-35298080260415184232015-07-22T21:06:00.000-05:002015-07-21T21:06:53.328-05:00WEDNESDAY WORKOUT (STRONG PATH)NEW STRENGTH CYCLE!!<br />
<br />
It's been a while since we Benched so we definitely need to test this one...<br />
<br />
STRENGTH:<br />
Bench Press 1RM<br />
<br />
Start with working some of the technical ques we will provide you with after the warm up and really work on solid positions...<br />
<br />
Start with sets of 5 reps then as the weigh increases move down to sets of 3s and 2s then down to 1s as you approach your max weight...<br />
<br />
Take between 6-8 total sets for this one...<br />
<br />
15-20 minutes depending on class sizes...<br />
<br />
STRENGTH ENDURANCE:<br />
Every OTHER minute for 6 total minutes (3 sets) perform the following:<br />
10 Steps of KB/DB Loaded Reverse Lunges (In Place... 1 DB/KB in each hand)<br />
- Start with a moderate weight for this first week<br />
<br />
REST 1 MINUTE...<br />
<br />
Every OTHER minute for 4 total minutes (2 sets) perform the following:<br />
As many Bent Over DB/KB Rows as possible...<br />
- Pick a weight you can get 20+ with each set<br />
<br />
REST 1 MINUTE...<br />
<br />
Every minute on the minute for 2 total minutes perform the following:<br />
1st minute - Weighted Side Plank (Right Side)<br />
2nd minute - Weighted Side Plank (Left Side)<br />
- The goal is to add a weight that allows you to do the whole 60 seconds UNBROKEN on both sides this first week...<br />
<br />
POST YOUR BEST BENCH WEIGHT AND YOUR WEIGHT FOR LUNGES, TOTAL REPS EACH MINUTE FOR ROWS AND WEIGHT USED FOR SIDE PLANKS TO COMMENTS<br />
<br />
<br />CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com6tag:blogger.com,1999:blog-396119829400511540.post-15301838427363698682015-07-22T21:05:00.000-05:002015-07-21T21:07:13.539-05:00WEDNESDAY WORKOUT (HYDRO FIT PATH)<span style="line-height: normal;">NEW STRENGTH CYCLE!!</span><br />
<br />
<span style="line-height: normal;">It's been a while since we Benched so we definitely need to test this one...</span><br />
<br />
<span style="line-height: normal;">STRENGTH:</span><br />
<span style="line-height: normal;">Bench Press 1RM</span><br />
<br />
<span style="line-height: normal;">Start with working some of the technical ques we will provide you with after the warm up and really work on solid positions...</span><br />
<br />
<span style="line-height: normal;">Start with sets of 5 reps then as the weigh increases move down to sets of 3s and 2s then down to 1s as you approach your max weight...</span><br />
<br />
<span style="line-height: normal;">Take between 6-8 total sets for this one...</span><br />
<br />
<span style="line-height: normal;">15-20 minutes depending on class sizes...</span><br />
<br />
WORKOUT:<br />
Perform as many reps as possible of the following in 2 minutes, then rest 1 minutes for 4 total rounds (12 minutes):<br />
1 Burpee Behind Your Barbell<br />
1 Deadlift<br />
1 Hang Clean<br />
1 Front Squat<br />
1 Push Press<br />
1 Back Squat<br />
1 Push Press from Behind the Neck<br />
... Then you will do 2 reps for everything, then 3 reps, etc until the 2 minutes is up...<br />
<br />
You WILL NOT reset back to 1 rep between rounds, but instead continue up the ladder from where you left off...<br />
<br />
The Rx'd weight for this workout is 93#/135#...<br />
<br />
Use around 70-75% of your best Push Press 1RM for this workout...<br />
<br />
IMMEDIATELY AFTER THE FINISH OF THE 4TH ROUND EVERYONE WILL REST 1 MINUTE THEN PERFORM...<br />
<br />
1 round of an all out 400m Sprint<br />
(2:00 cutoff)<br />
<br />
POST YOUR BEST BENCH WEIGHT AND HOW HIGH ON THE REP LADDER YOU FINISHED BY THE END OF THE LAST ROUND OF THE WORKOUT PLUS YOUR RUN TIME TO COMMENTSCrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com2tag:blogger.com,1999:blog-396119829400511540.post-816302367909320132015-07-21T10:41:00.000-05:002015-07-20T10:41:53.930-05:00FREE WEEK STARTS TONIGHT!<span style="line-height: normal;">FREE WEEK OF ON RAMP STARTS UP TONIGHT AT 7:30PM!</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">We would also like to extend an invite to all other experienced Crossfitters who might not yet be affiliated with a specific gym to try us out for this whole week during regular classes...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">Just give us a heads up you're coming in and you're all set!</span>CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com0tag:blogger.com,1999:blog-396119829400511540.post-31998573084791152772015-07-20T21:14:00.000-05:002015-07-19T21:15:11.377-05:00MONDAY WORKOUTKeep trying to progress your skill work on Muscle Ups, Pull Ups and Dips and a strict version of a classic Crossfit WOD...<br />
<br />
SKILLS:<br />
Another 10 mins to try to get your first Muscle Up (Strict, Bar, Kipping), Kipping or strict pull ups and kipping or strict dip (Bars or Rings)<br />
<br />
If you've drilled the muscle up progressions and you have the adequate strength try a Muscle Up attempt on the rings or bar...<br />
<br />
As always keep things low volume...<br />
<br />
GYMNASTICS STRENGTH ENDURANCE:<br />
"Strict Mary"<br />
SCALE ACCORDINGLY!<br />
<br />
5 STRICT Handstand Push Ups<br />
10 Alternating Pistol Squats<br />
15 STRICT Pull Ups<br />
* 20 minute AMRAP *<br />
<br />
Tons of ways to scale this, but first options are the following:<br />
1. Scale to plates/AbMats, Box OR DB Presses<br />
2. Scale pistols to an option where you can keep you heel ON THE GROUND... Heel elevation, counterbalance, Box or walking lunges<br />
3. Scale pull ups to negatives or ring rows<br />
4. Scale the REPS to any of the following:<br />
4/8/12, 3/6/9 OR 2/4/8<br />
<br />
Be smart with your combos and make sure to get some gymnastics volume in today...<br />
<br />
POST ANY SKILL MILESTONES AND TOTAL ROUNDS PLUS ANY EXTRA REPS TO COMMENTSCrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com2tag:blogger.com,1999:blog-396119829400511540.post-36104852162680142792015-07-19T16:35:00.001-05:002015-07-18T16:36:42.435-05:00SUNDAY WORKOUT (HYDRO STRONG PATH - 12PM)Final progression week for Sunday's strong path!<br />
<br />
We will snatch test this next week!<br />
<br />
<span style="line-height: normal;">BARBELL SKILLS:</span><br />
<span style="line-height: normal;">Work up to 90-95% of your best Snatch and then perform 1 SQUAT Snatch every 2 minutes for 6 total rounds...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">The weight CAN change on during these 6 rounds and you can give a new max a go on the final set ONLY if things feel great today...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">STRENGTH:</span><br />
<span style="line-height: normal;">Deadlift</span><br />
<span style="line-height: normal;">8 reps @ 65%</span><br />
<span style="line-height: normal;">6 reps @ 75%</span><br />
<span style="line-height: normal;">4 reps @ 85%</span><br />
<span style="line-height: normal;">2 reps @ 95%</span><br />
<span style="line-height: normal;">1 rep @ 100% + (If things feel good)</span><br />
<span style="line-height: normal;">* Take 2 minutes rest between these last two sets</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">You will have 15 minutes to do all of sets...</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">ASSISTANCE WORK:</span><br />
<span style="line-height: normal;">Single Leg Hip Raises off a Bench</span><br />
<span style="line-height: normal;">3 sets of 10 reps each</span><br />
<span style="line-height: normal;">(Try one last time to go a little heavier)</span><br />
<span style="line-height: normal;">combo w/</span><br />
Box L-Sit Hold (Straight Legged OR as close as possible)<br />
<span style="line-height: normal;">3 sets of :20-:30</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">POST ALL RESULTS TO COMMENTS</span>CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com3tag:blogger.com,1999:blog-396119829400511540.post-17188012606766991292015-07-19T16:35:00.000-05:002015-07-18T16:36:18.401-05:00SUNDAY WORKOUT (HYDRO FIT PATH - 11AM!)Revisiting a supercharged version of an old Open WOD...<br />
<br />
WORKOUT:<br />
15 Power Snatches (53#/75#)(50% 1RM)<br />
30 Double Unders<br />
12 Power Snatches (63#/95#)(55% 1RM)<br />
30 Double Unders<br />
9 Power Snatches (73#/115#)(60% 1RM)<br />
30 Double Unders<br />
6 Power Snatches (93#/135#)(70% 1RM)<br />
30 Double Unders<br />
3 Power Snatches (103#/155#)(75-80% 1RM)<br />
30 Double Unders<br />
(10 minute cutoff... Get as far as you can and try to finish!)<br />
<br />
Find a weight pattern that is close to the percentages listed, but makes the weight changes fast and smooth...<br />
<br />
REST 2 MINUTES (This rest starts IMMEDIATELY after you finish Part 1)<br />
<br />
SPRINT ENDURANCE/MENTAL STRENGTH:<br />
With a running 8 minute clock accumulate as many meters as possible following the distance pattern/rest periods below:<br />
<br />
Row 100m<br />
REST the time it took you to perform 100m...<br />
Row 200m<br />
REST the time it took you to perform 200m...<br />
Row 300m<br />
REST the time it took you to perform 300m...<br />
Row 400m<br />
REST the time it took you to perform 400m...<br />
... Continue this work/rest pattern for the entire time duration...<br />
<br />
How hard will you push to get every last meter you can in? The rollover after the clock expires DOES count on this one!<br />
<br />
POST YOUR TOTAL TIME OR TOTAL ROUNDS PLUS EXTRA REPS FOR PART 1 AND TOTAL DISTANCE COMPLETED FOR PART 2 TO COMMENTSCrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com1tag:blogger.com,1999:blog-396119829400511540.post-84757370983995779532015-07-18T13:41:00.000-05:002015-07-17T13:41:18.856-05:00SATURDAY WORKOUT (FREE TO ALL AT 10AM!)Come one, come all to 10am class!<br />
<br />
Let's go LONGGGGG....<br />
<br />
WORKOUT:<br />
In groups of 2 or 3, if necessary...<br />
800m Run (Pick any route you like to accomplish this with you and your partner(s))<br />
5 Rope Climbs or 10 Seated Climbs<br />
50 Medicine Ball Slams (20-30#/35-50#)<br />
* As many rounds as possible in 30 minutes *<br />
<br />
Make sure to bring socks if you plan on full rope climbing, but remember this is meant as a semi-recovery day so pace this one out ad needed...<br />
<br />
POST YOUR TOTAL ROUNDS TO COMMENTSCrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com1tag:blogger.com,1999:blog-396119829400511540.post-53134332136755178122015-07-17T20:39:00.000-05:002015-07-16T20:53:59.837-05:00FRIDAY WORKOUTWe realize this will be the 3rd day of some type of squatting movement in a row, but keep working and keep hanging in there!<br />
<br />
GYMNASTIC SKILLS:<br />
Take 10 minutes and keep working your Muscle Up, Pull Up and Dip progressions...<br />
<br />
Be careful with your hands and keep thing low volume (2-5 reps)<br />
<div>
<br /></div>
<div>
QUICK STRENGTH:</div>
<div>
Work up to the same weight on Front Squat you did last Friday (80% 1RM) and perform just 1 sets of FOUR reps with it...</div>
<div>
<br /></div>
<div>
Use 2 sets to warm up: </div>
<div>
60% x 6 reps</div>
<div>
70% x 5 reps </div>
<div>
<br /></div>
<div>
Just 8-10 minutes for this one...</div>
<div>
<br /></div>
<div>
OLYMPIC SKILL: </div>
<div>
Complete the following for MAX LOAD:</div>
<div>
4 Deadlifts </div>
<div>
3 Hang Power Cleans </div>
<div>
2 Split Jerks (1 on each leg)</div>
<div>
* Start around 60-70% of your best overhead 1RM and steadily work up as long as things are feeling and looking solid...</div>
<div>
<br /></div>
<div>
This complex DOES NOT have to be completed unbroken, but if you drop the barbell be quick to get your hands back on it and continue where you left off...</div>
<div>
<br /></div>
<div>
20 minutes to get the highest load you can...<br />
<br />
POST WOD MOBILTY:<br />
Anything and everything that's been beaten down the last 3-4 days...<br />
- Floss and Roll first then take some time to stretch and hold that area for 1-2 minutes per side...<br />
<br />
POST ALL RESULTS TO COMMENTS</div>
<div>
<br /></div>
<div>
<br /></div>
CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com2tag:blogger.com,1999:blog-396119829400511540.post-6843965675784569552015-07-16T19:53:00.000-05:002015-07-15T19:56:10.285-05:00THURSDAY WORKOUTLet's recover from squatting by doing more squatting ;)<br />
<br />
SKILL:<br />
Toes to Bar<br />
* Try these on rings, work on some hamstring flossing to help you get higher, etc<br />
<br />
10-15 minutes before proceeding to the following...<br />
<br />
WORKOUT:<br />
Every minute on the minute for 18 minutes perform the following:<br />
<br />
1st minute: 30 seconds of Wall Ball (14#/20#)(Try to do unbroken sets every time!)<br />
<br />
2nd minute: 30 seconds of STRICT Knees 2 Elbow (Use rings, if needed)<br />
<br />
3rd minute: 30 seconds of Box Jump OVERS (20"/24")(Jump on and step down on the opposite side before jumping back up again)<br />
<br />
Try to keep as consistent as you can with the reps for each movement between each round...<br />
<br />
POST YOUR REP RANGES FOR ALL THREE MOVEMENTS TO COMMENTSCrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com1tag:blogger.com,1999:blog-396119829400511540.post-197353551662244852015-07-15T19:46:00.000-05:002015-07-14T19:47:48.728-05:00WEDNESDAY WORKOUT (HYDRO STRONG PATH)<span style="line-height: normal;">The time has finally come...</span><br />
<br />
<span style="line-height: normal;">Back Squat test! </span><br />
<br />
<span style="line-height: normal;">Almost all of you that have followed our squat progression the last few months have personally PR'd through your rep maxes several times so come into today with confidence in your abilities!</span><br />
<br />
<span style="line-height: normal;">STRENGTH TEST:</span><br />
<span style="line-height: normal;">Back Squat 1RM</span><br />
<br />
<span style="line-height: normal;">Work through the following weight progression for this one:</span><br />
<span style="line-height: normal;"><br /></span>
<span style="line-height: normal;">Empty Bar x 6-8 reps (Feel out any "kinks" and address them with a lacrosse ball/KB/etc)</span><br />
<span style="line-height: normal;">60% x 5 reps </span><br />
<span style="line-height: normal;">75% x 3 reps </span><br />
<span style="line-height: normal;">85-90% x 1-2 reps </span><br />
<span style="line-height: normal;">90-95% x 1 rep</span><br />
<span style="line-height: normal;">95-100% x 1 rep </span><br />
<span style="line-height: normal;">100% PLUS x 1 reps</span><br />
<span style="line-height: normal;">(2-3 attempts at a new 1RM)</span><br />
<span style="line-height: normal;"><br /></span>
STRENGTH ENDURANCE:<br />
Every OTHER Minute for 6 total minutes (3 sets) perform the following:<br />
10 Strict DB Presses<br />
(Try to do a heavy pair of DB than last week or complete more reps if you didn't get 10 reps in during every minute last week)<br />
<br />
THEN...<br />
<br />
Perform as many STRICT Pull Ups as possible in 60 seconds (Beat the number from last week)<br />
REST 60 SECONDS<br />
Perform as many KIPPING Pull Ups as possible in 60 seconds (Again, beat the number from last week)<br />
<br />
THEN...<br />
<br />
Perform as many AbMat Sit Ups as possible in 60 seconds (Beat last week's number)<br />
<br />
POST YOUR BEST BACK SQUAT WEIGHT AND HOW IT COMPARES TO YOUR OLD ONE ALONG WITH ALL THE WEIGHT AND REP RESULTS TO COMMENTS<br />
<br />CrossFit Hydrohttp://www.blogger.com/profile/15483929542208546812noreply@blogger.com5