Shred Crossfit | Dublin Ohio Crossfit Gym https://www.shredcrossfit.com Fri, 18 Sep 2020 18:55:52 +0000 en hourly 1 https://wordpress.org/?v=5.5.1 https://www.shredcrossfit.com/wp-content/uploads/2019/06/shred-crossfit-favicon-100x100.pngShred Crossfit | Dublin Ohio Crossfit Gymhttps://www.shredcrossfit.com 32 32 SHRED CrossFit WOD 9.19.20 – ‘Door Dash’https://www.shredcrossfit.com/shred-crossfit-wod-9-19-20-door-dash/ Sat, 19 Sep 2020 00:00:35 +0000 https://www.shredcrossfit.com/?p=2366 “Seek not good from without; seek it within yourselves, or you will never find it.” -Epictetus For time: Run, 800 m 50 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs Odd Object Run, 50/25 lbs, 400 m 30 Chest-to-bar Pull-ups Odd Object Run, 50/25 lbs, 400 m 50 Single Arm Dumbbell Hang Clean & […]

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“Seek not good from without; seek it within yourselves, or you will never find it.” -Epictetus

For time:

Run, 800 m

50 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

Odd Object Run, 50/25 lbs, 400 m

30 Chest-to-bar Pull-ups

Odd Object Run, 50/25 lbs, 400 m

50 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

Run, 800 m

WORKOUT BRIEF
DESCRIPTION
This longer chipper workout will train cardio, odd-object weightlifting, and higher skilled gymnastics movements
We expect this piece to take between 20-30 minutes to complete
With it being a longer workout, we’ll focus our teaching points on the two more complicated movements, the chest to bar pull-ups and dumbbell hang clean and jerks

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
For the single arm hang clean and jerk, you will:
Swing the bell between the legs like a kettlebell
Push press or push jerk the weight overhead
Switch arms however you see fit (Every 1, 3, 5…)
Choose a weight that allows you to complete 35+ unbroken reps when fresh

ODD OBJECT RUN
The goal of this station is to move 400 meters with a weighted object of some kind
If you don’t have Sand Bags, try to use an object of a similar weight, like the the dumbbell used for the hang clean and jerks…bumper weight, kettlebell, etc…
This should be a weight that allows athletes to run, not walk, for all 400 meters
Adjust load as needed to accomplish this

CHEST TO BAR PULL-UPS
For athletes with no goals of competing, we recommend changing the chest to bar pull-ups to regular kipping or strict pull-ups

RUN
See “modifications” for all running variations

MODIFICATIONS
800 METER RUN
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Air Runner
60 Shuttle Runs [10 Meters]

50 SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
25 Barbell Hang Power Clean and Jerks (if no DB available)
50 Kettlebell Swings
50 Slamballs Video

400 METER WRECK BAG RUN
Other Weighted Run (Sandbag, Bumper Weight, Medicine Ball)
750 Meter Row
600 Meter Ski Erg
1,500 Meter Bike Erg
40/30 Calorie Assault or Echo bike
200 Meter Double Dumbbell Farmers Carry
400 Meter Single Dumbbell Farmers Carry

30 CHEST TO BAR PULL-UPS
Reduce Reps
30 Chin Over Bar Pull-ups
20 Strict Pull-ups
30 Banded Pull-ups
50 Ring Rows
30 Inverted Bar Rows
50 Dumbbell Rows From Plank Position (25 Each Side)
30 Barbell Bent Over Rows
60 Single Dumbbell Bent Over Rows

STRATEGY
GENERAL
There are two potential approaches that we’ll touch on for this workout
Option 1: Attack the runs and chip away at the indoor movements
Option 2: Pace the runs and work through big sets on the indoor movements
These options create a tempo within the workout, allowing you to “recover while you move”
Pick the approach that plays to your current strengths to maximize your efforts
Consider the following options for breaking up the indoor movements

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
1 Set: 50
2 Sets: 25-25
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10-10-10-10-10
6 Sets: 10-8-8-8-8-8
7 Sets: 8-7-7-7-7-7-7-7

CHEST TO BAR PULL-UPS
1 Set: 30
2 Sets: 15-15
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6
6 Sets: 5-5-5-5-5-5
10 Sets: 3’s

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SHRED CrossFit WOD 9.18.20 – ‘Speed Demon’https://www.shredcrossfit.com/shred-crossfit-wod-9-18-20-speed-demon/ Fri, 18 Sep 2020 18:49:41 +0000 https://www.shredcrossfit.com/?p=2364 “It’s not how much we give, but how much love we put into giving.” -Mother Theresa Complete as many rounds as possible in 3 mins of: Run, 200 m 15 Lateral Burpee Over Bars max rep Overhead Squats, 75/55 lbs ** Rest 3min. ** Complete as many rounds as possible in 3 mins of: Run, […]

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“It’s not how much we give, but how much love we put into giving.” -Mother Theresa

Complete as many rounds as possible in 3 mins of:

Run, 200 m

15 Lateral Burpee Over Bars

max rep Overhead Squats, 75/55 lbs

** Rest 3min. **

Complete as many rounds as possible in 3 mins of:

Run, 200 m

12 Lateral Burpee Over Bars

max rep Overhead Squats, 95/65 lbs

** Rest 3min. **

Complete as many rounds as possible in 3 mins of:

Run, 200 m

9 Lateral Burpee Over Bars

max rep Overhead Squats, 115/85 lbs

** Rest 3min. **

Complete as many rounds as possible in 3 mins of:

Run, 200 m

6 Lateral Burpee Over Bars

max rep Overhead Squats, 135/95 lbs

WORKOUT BRIEF
DESCRIPTION
Today’s fast paced intervals end with max sets of overhead squats at increasing weights
After completing the “buy ins” of running and burpees, you’ll complete as many barbell reps as possible with the time remaining
Your score for each round is the total number of reps completed
The final score for the workout is the sum total of your reps from the four rounds
Adjust running distance and burpee reps to allow for at least 1 minute on the barbell

LATERAL BARBELL BURPEES
You do not have to stand to full extension when jumping over the bar
Jumping up and stepping up off the floor are allowed
Jump over the bar with two feet for “RX”

OVERHEAD SQUATS
The barbell will come from the ground for this movement, not out of a rack
Choose your weights based off the following recommendations:
1st Barbell: 30+ Reps Unbroken When Fresh
2nd Barbell: 25+ Reps Unbroken When Fresh
3rd Barbell: 20+ Reps Unbroken When Fresh
4th Barbell: 15+ Reps Unbroken When Fresh
For athletes who really struggle with overhead squat technique, front squats are the next best option

MODIFICATIONS
200 METER RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
150 Meter Air Runner
15 Shuttle Runs [10 Meters]

LATERAL BARBELL BURPEES
Equal Reps Regular Burpees

MAX OVERHEAD SQUATS
Front Squats
Single Dumbbell Goblet Squats

STRATEGY
GENERAL
With short windows and rest built in, the goal today is to move with a purpose
As the weight gets heavier, adjust your speed on the run and burpees to maximize your ability to hold on for big sets of overhead squats
On the first two rounds with lighter weights and higher burpee reps, try to move fairly quickly through the first two movements
Since the final two rounds are a touch heavier, think about slowing down your burpee cycle time to allow you to thrive on the bar
With rest coming up after the overhead squats, hold on as long as your can

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SHRED CrossFit WOD 9.17.20 – ‘Gymnastics & Active Recovery’https://www.shredcrossfit.com/shred-crossfit-wod-9-17-20-gymnastics-active-recovery/ Thu, 17 Sep 2020 20:13:38 +0000 https://www.shredcrossfit.com/?p=2361 For time: 3 rounds of: 6 Rope Pull-Up Holds — then — 3 rounds of: 3/2 Rope Climbs — then — 4 rounds of: 2/1 Legless Rope Climbs Section 1: – Rope pull up TAPS: 3 taps with left hand, 3 taps with right hand (feet off floor unless switching hands) **Scale: seat box foot […]

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For time:

3 rounds of:

6 Rope Pull-Up Holds

— then —

3 rounds of:

3/2 Rope Climbs

— then

4 rounds of:

2/1 Legless Rope Climbs

Section 1:
– Rope pull up TAPS: 3 taps with left hand, 3 taps with right hand (feet off floor unless switching hands)
**Scale: seat box foot work

Section 2:
– 2-3 rope climbs: keep the amount of pulls consistent, goal is 2-3 pulls only to top- lay back and bring feet ABOVE head
**Scale: rope pinch to stand 4-8 sets

Section 3:
– 1-2 legless climbs
** rope climb max effort attempts

Every 30 secs for 3 mins: Bar Muscle-up

1 Bar Muscle-up

**1-3 BMU every 30s– pick a # you can hold for 6 sets
Scale:
— IF YOU HAVE STRICT CTB: work on POWER KIP and jumping bar MU– Coaches may SPOT HERE
— No Strict= kip work and strict pulling (Australian CTB)

3 rounds for quality of:

10/10 Barbell Bicep Curls, 45/35 lbs

15 Banded Lat Pull Downs

20 Medicine Ball Russian Twists, 20/14 lbs

3 rounds for quality of:

8 Kettlebell Hang Power Clean (Right Arm)s, pick load

8 Kettlebell Hang Power Clean (Left Arm)s, pick load

14 Alternating Bird Dogs

R Side Plank, 20 secs L Side Plank, 20 secs

8 Half Kneeling Kettlebell Windmills, pick load

 

Every 2 mins for 12 mins, alternating between:

5 Bench Press, 0.75x bodyweight

5 Strict Pull-ups

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SHRED CrossFit WOD 9.16.20 – ‘The Big Clean Complex’https://www.shredcrossfit.com/shred-crossfit-wod-9-16-20-the-big-clean-complex/ Wed, 16 Sep 2020 00:00:58 +0000 https://www.shredcrossfit.com/?p=2358 “Discipline is choosing between what you want now, and what you want most.” -Abraham Lincoln The Big Clean Complex 1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest 5 mins between sets. “Big Clean Complex” 6 Sets: 3-Position Squat Clean Push Press 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk WORKOUT […]

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“Discipline is choosing between what you want now, and what you want most.” -Abraham Lincoln

The Big Clean Complex 1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest 5 mins between sets.

“Big Clean Complex”
6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk

WORKOUT BRIEF
DESCRIPTION
The Big Clean Complex is a CompTrain Benchmark workout
This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength
The full complex is designed to be completed without putting the barbell down
We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:
Set 1: On the 0:00
Set 2: On the 5:00
Set 3: On the 10:00
Set 4: On the 15:00
Set 5: On the 20:00
Set 6: On the 25:00
The goal is to climb in weight with each set as we build to a heavy complex for the day
With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk
Your final score is the heaviest complex successfully completed unbroken
The complex flows as follows:
High Hang Squat Clean (Pockets)
Hang Squat Clean (Above the Knee)
Squat Clean (Floor)
Push Press (No Re-Bend of Knees)
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk

MODIFICATIONS
3-POSITION SQUAT CLEAN
3-Position Double Dumbbell Squat Clean
3-Position Barbell or Dumbbell Power Clean

PUSH PRESS
Double Dumbbell Push Press
Single Dumbbell Push Press

PUSH JERK
Double Dumbbell Push Jerk
Single Dumbbell Push Jerk

SPLIT JERK
Double Dumbbell Push Jerk
Single Dumbbell Push Jerk

STRATEGY
GENERAL
Since we’re holding onto the bar for a lot of reps, the hook grip is a must in the cleans
Pausing in the front rack can be helpful in maintaining your grip after bringing the bar down from overhead
The bar is more likely to slip out of the hands bringing it straight down to the hang after the presses
Moving relatively quickly can also help reduce the time under tension in each set
Balance out your cycle speed with your ability to move the weight efficiently and maintain your grip

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SHRED CrossFit WOD 9.15.20 – ‘Litter Box’https://www.shredcrossfit.com/shred-crossfit-wod-9-15-20-litter-box/ Tue, 15 Sep 2020 00:00:38 +0000 https://www.shredcrossfit.com/?p=2356 “Well done is better than well said.” -Benjamin Franklin For time: 3 rounds of: 3 Burpee Box Jumps, 24/20 lbs 6 Goblet Squats, 50/35 lbs 9 Deadlifts, 155/105 lbs — then — Run, 400 m — then — 3 rounds of: 3 Burpee Box Jumps, 24/20 in 6 Goblet Squats, 50/35 lbs 9 Deadlifts, 155/105 […]

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“Well done is better than well said.” -Benjamin Franklin

For time: 3 rounds of:

3 Burpee Box Jumps, 24/20 lbs

6 Goblet Squats, 50/35 lbs

9 Deadlifts, 155/105 lbs

— then —

Run, 400 m

— then —

3 rounds of:

3 Burpee Box Jumps, 24/20 in

6 Goblet Squats, 50/35 lbs

9 Deadlifts, 155/105 lbs

— then —

Run, 400 m

— then —

3 rounds of:

3 Burpee Box Jumps, 24/20 in

6 Goblet Squats, 50/35 lbs

9 Deadlifts, 155/105 lbs

WORKOUT BRIEF
DESCRIPTION
Today’s conditioning piece combines gymnastics, cardio, and weightlifting for a fairly balanced workout
You’ll complete all three rounds of 3-6-9 before advancing to the run
The small rep numbers in the 3 rounds of 3-6-9 ideally allow for large, unbroken sets throughout
We expect this workout to take 15-20 minutes to complete

BURPEE BOX JUMPS
Face the box in the burpee portion of the movements (no lateral reps)
You can jump-up or step-up off the floor
Jump-up to the box for “RX”
Stand to full extension at the top of each rep

GOBLET SQUATS
Choose a moderate weight that ideally allows you to complete each set of 6 unbroken throughout the workout
This should be a load that you could cycle for 25+ reps unbroken when fresh

DEADLIFTS
Choose a moderate barbell weight that ideally allows you to complete each set of 9 unbroken throughout the workout
This should be a load that you could cycle for 30+ reps unbroken when fresh

MODIFICATIONS
3 BURPEE BOX JUMPS
6 Burpees to Touch (6″ Above Reach)

6 GOBLET SQUATS
15 Air Squats

9 DEADLIFTS
Single DB/KB Deadlifts

400m RUN
500m Row
25/18 Calorie Assault or Echo Bike
40/30 Calorie Bike Erg or Ski Erg
300 Meter Air Runner
30 Shuttle Runs [10 Meters]

STRATEGY
GENERAL
With fairly small rep numbers at each station, see if you can complete the squats and deadlifts unbroken throughout
Move at a steady pace on the burpee box jumps that allows for these unbroken squats
If you’re comfortable going unbroken, transitioning faster between movements can shave off a lot of time over the 9 rounds
In the grand scheme of the workout, the opening 3 rounds of 3-6-9 + the run are essentially a buy-in for the remainder of the work
Open up these two sections at a speed that allows you to thrive on the remaining 6 rounds of 3-6-9 + 400m run
To keep this plan top of mind, think: “start smart, finish strong”

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SHRED CrossFit WOD 9.14.15 – ‘Kinley Bean’https://www.shredcrossfit.com/shred-crossfit-wod-9-14-15-kinley-bean/ Mon, 14 Sep 2020 21:22:24 +0000 https://www.shredcrossfit.com/?p=2354 Every 1 min for 7 mins do: 3 Push Press, pick load Athletes will perform a set every 1 min. Athletes will stay with the same weight across all 7 sets. The weight chosen should be heavier than the weight used in the workout. Complete as many rounds as possible in 9 mins of: 9 […]

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Every 1 min for 7 mins do:

3 Push Press, pick load

Athletes will perform a set every 1 min.
Athletes will stay with the same weight across all 7 sets. The weight chosen should be heavier than the weight used in the workout.

Complete as many rounds as possible in 9 mins of:

9 Push Press, 135/95 lbs

29 Double Unders (Unbroken)s

HAPPY BIRTHDAY, Kinley!! (5)
Daddy, Mommy and the SHRED community love you so much. We know you will make this world a happier place…you already do!

GENERAL
PUSH PRESS
Choose a push press weight you can complete the 9 reps unbroken for at least the first few minutes…perform in no more than 2 sets throughout duration of wod
Mods:
reduce weight

DOUBLE UNDERS
These MUST be performed unbroken!
Choose a rope variation or rep number that you can complete in under :45sec
Mods:
x58 single unders (unbroken)

As many reps as possible in 5 mins of:

Cal Row Or Cal Bike

Pacing wise, it is clear that we need to pace the 5min of rowing (different than a max effort).
The real question is, how much do we pace?
Let’s visualize a pace of 2K race pace plus about :10-15 seconds.
It is still a reserved pace, finishing a good 40-45+ seconds slower than our 2K race pace, but this will allow us to push our efforts on the 1min of burpees that follow.

Perform max cal on any machine
bike
assault runner
ski erg

As many reps as possible in 1 min of:

Lateral Burpee (Over Barbell)

Max effort here! Push yourself and get uncomfortable during the last minute of ‘Kinley Bean’ WOD!!
Mods:
regular burpees

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SHRED CrossFit WOD 9.12.20 – ‘Dead Meat’https://www.shredcrossfit.com/shred-crossfit-wod-9-12-20-dead-meat/ Sat, 12 Sep 2020 00:00:42 +0000 https://www.shredcrossfit.com/?p=2352 “Your mind is not your shoe size.” -Jim Kwik For time: Run, 1 mi 50 Box Jumps, 24/20 in 50 Deadlifts, 185/135 lbs Run, 800 m 35 Box Jumps, 24/20 in 35 Deadlifts, 185/135 lbs Run, 400 m 20 Box Jumps, 24/20 in 20 Deadlifts, 185/135 lbs WORKOUT BRIEF DESCRIPTION There is a little something […]

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“Your mind is not your shoe size.” -Jim Kwik

For time:

Run, 1 mi

50 Box Jumps, 24/20 in

50 Deadlifts, 185/135 lbs

Run, 800 m

35 Box Jumps, 24/20 in

35 Deadlifts, 185/135 lbs

Run, 400 m

20 Box Jumps, 24/20 in

20 Deadlifts, 185/135 lbs

WORKOUT BRIEF
DESCRIPTION
There is a little something for everyone in this balanced chipper workout that includes cardio, gymnastics, and weightlifting movements
This descending rep-scheme piece is designed to be on the longer side
The intended time range is around 25-30 minutes

DEADLIFTS
The bar is designed to be on the lighter side of moderate
This should be a weight that you can cycle for 30+ unbroken reps when fresh

BOX JUMPS
Jump up to the box for “RX”
These are standard box jumps, so we’ll stand to full extension on top of the box
We recommend stepping down over the riskier rebounding option

RUN
See all the way down the page for running “modifications”

MODIFICATIONS
1 MILE RUN
2,000 Meter Row
1,600 Meter Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
1,200 Meter Air Runner

800 METER RUN
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Trueform
60 Shuttle Runs [10 Meters]

400 METER RUN
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Trueform
30 Shuttle Runs [10 Meters]

BOX JUMPS
Step Ups
Jumping Lunges (50-35-20)

DEADLIFTS
Double Dumbbell Deadlifts (50-35-20)
Single Dumbbell Deadlifts (75-50-25)

STRATEGY
## BOX JUMPS & RUN
Cycle time can have a huge impact on box jumps
Just a couple seconds difference over the course of 105 total reps can be significantly different in terms of finish time
Below is an example between a 4 second average per rep vs. a 6 second average per rep
4 Second Average Per Jump: 420 Seconds (7 Minutes)
6 Second Average Per Jump: 630 Reps (10.5 Minutes)
Knowing that every second makes a difference with high-rep movements like this, move with a purpose while breathing through each set of box jumps
With runs coming before, move at a speed that supports a faster cycle time on the box

DEADLIFTS
While the weight isn’t that heavy, the high reps will provide a big challenge
The goal here is to break before your pull starts to slow and before your muscles start to excessively burn
This will allow you to come back for the next set quickly
Consider the following options for each round
Round of 50:
2 Sets: 25-25
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10’s
6 Sets: 10-8-8-8-8-8
7 Sets: 8-7-7-7-7-7-7
10 Sets: 5’s
Round of 35:
2 Sets: 20-15
3 Sets: 15-10-10
4 Sets: 10-10-8-7
5 Sets: 7’s
7 Sets: 5’s
Round of 20:
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5 or 10-5-5
4 Sets: 5’s

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SHRED CrossFit WOD 9.11.20 – ‘Never Forget’https://www.shredcrossfit.com/shred-crossfit-wod-9-11-20-never-forget/ Fri, 11 Sep 2020 00:00:37 +0000 https://www.shredcrossfit.com/?p=2350 “The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom. -Rudolph W. […]

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“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom. -Rudolph W. Giuliani (December 31, 2001)

19 years ago, we underwent a tragic loss. 19 years ago, we became stronger than it ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason. It’s highly personal. It feels borderline wrong. It’s painful to even consider.

But one thing rings true. If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

We’ll never forget the pain we felt that day. But what is more important than remembering the pain, is what we do going forward.

In the words of John F. Kennedy, “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

For time:

Row / Run / Bike, 2001 m

— then —

4 rounds of:

9 Clusters, 135/95 lbs

11 Strict Pull-ups

WORKOUT BRIEF
DESCRIPTION
Today’s workout honors those who lost their lives in the terrorist attacks of September 11th, 2001
Each number has it’s own meaning:
2001 Meter Row: The Year
4 Rounds: The Number of Planes
9 Clusters: The Month
11 Strict Pull-ups: The Day
The workout begins with a buy-in on the row, bike or run, which only happens once
Once the row/bike/run is complete, athletes will work through the 4 rounds of barbell and gymnastics movements
To preserve the meaningful numbers of this workout, let’s try to adjust the weights and variations instead of the rep schemes
For Example: Instead of reducing the number of strict pull-ups, it is better to complete 11 banded strict pull-ups or ring rows
The intended time range for this workout is between 20-30 minutes

STRICT PULL-UPS
If you have 12+ strict pull-ups unbroken when fresh, let’s complete this station as written
If you’re not there quite yet, consider choosing the hardest variation that allows for 12 unbroken reps when fresh
Using a light band or elevating the feet onto a box/bench for ring rows are great ways to make pulling variations more difficult while also achieving the right stimulus

CLUSTERS
The Cluster, also known as the Squat Clean Thruster, is one of the most effective barbell movements due to its large range of motion
Use a moderate load that will be completed as steady singles within the workout
If we had to put a time to it, each set of 9 should be completed in 2 minutes or less

ROW/BIKE/RUN
If you’re short on rowers/bikes, stagger heats by 9-10 minutes

MODIFICATIONS
2001 METER ROW
Equal Meter Run (To Maintain Number)
Equal Meter Ski Erg (To Maintain Number)
Equal Meters Any Bike (Add 2001 Meter Cash-Out)

9 CLUSTERS
9 Double Dumbbell Clusters (9)
9 Single Dumbbell Clusters (Each Arm)

11 STRICT PULL-UPS
11 Banded Strict Pull-ups
11 Ring Rows ( Feet on Floor or Feet Elevated)
11 Inverted Bar Rows
11 Double Dumbbell Plank Rows (Each Side)
11 Barbell Bent Over Rows
11 Single Dumbbell Bent Over Rows (Each Side)

STRATEGY
ROW/BIKE/RUN
The buy-in matters far less than the other two movements of the workout
We won’t get “stuck” on the buy-in, as we’re always moving forward
However, there is the possibility of getting “stuck” on both the clusters and strict pull-ups if we’re too fatigued from the row/bike/run
Open up with a steady speed on the 2,001 meters than enables you to get to the barbell feeling fairly fresh

STRICT PULL-UPS
Big sets aren’t necessary to get these sets of 11 done quickly
Instead of thinking about how many reps you’ll do, think about how long you’re resting between
11 singles can potentially be a lot faster than two sets of 6-5
With 44 total reps paired with a lot of other pulling (if rower or bike is used), consider small sets and small breaks throughout:
1 Set: 11
2 Sets: 6-5
3 Sets: 4-4-3
4 Sets: 3-3-3-2
5 Sets: 3-2-2-2-2
6 Sets: 2-2-2-2-2-1
11 Sets: Singles

CLUSTERS
The clusters are likely the movement that will make the workout
While singles are the most consistent approach across the board, the pace between singles can make your time to finish the 9 reps drastically faster or slower
Try to stay close to the barbell in order to start the next rep fairly quickly
The clusters will get the heart rate and legs firing, but the strict pull-ups that follow will bring allow both to rest a little bit
Alternating between these two movements that are very different will allow you to bring the intensity for this station

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SHRED CrossFit WOD 9.10.20https://www.shredcrossfit.com/shred-crossfit-wod-9-10-20/ Thu, 10 Sep 2020 01:20:35 +0000 https://www.shredcrossfit.com/?p=2347 GYMNASTICS For time: 5 rounds of: 1 Handstand Push-up Negative Rest 1 min — then — 5 rounds of: 1 Strict Handstand Push-up Rest 1 min — then — 3 rounds of: Max Reps Strict Handstand Push Up Rest 1 min — then — Handstand Push Up (Max Reps) *Options: 1). as written- first two […]

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GYMNASTICS

For time:

5 rounds of:

1 Handstand Push-up Negative

Rest 1 min

— then —

5 rounds of:

1 Strict Handstand Push-up

Rest 1 min

— then —

3 rounds of:

Max Reps Strict Handstand Push Up

Rest 1 min

— then —

Handstand Push Up (Max Reps)

*Options:
1). as written- first two sections are warming up shoulders for max strict HSPU and max kipping HSPU
2). negative work: NO STACKED AB MATS– IF YOU CANNOT DO A STRICT HSPU OR NEGATIVE WITH JUST ONE ABMAT- YOU ARE TO USE A BOX
3). box HSPU work– box will go AGAINST wall so feet can be locked in by wall
4). seated DB press work
EXAMPLE:
5 rounds: one wall climb (nose/toes only on wall) into 10s hold
5 rounds: piked HS hold on wall (20s) (body in a piked position- coach will demo)
3 rounds: Strict box HSPU
1 round: max seated barbell strict press (choose light weight)

3 rounds for quality of:

1 Ring Support Hold, 15 secs

10 Ring Rows

5 Strict Ring Dips

**NO BANDS!!!!!!!!!!!!!!!*
–Options:
1). may weight the hold or strict dips
2). spotted hold/dips
3). Madadore on rig

STRENGTH

Every 2 mins for 14 mins:

Strict Press

3 Strict Press, 80% 1RM

* After each set, perform x30 flutter kicks (15 each leg)

ACTIVE RECOVERY

3 rounds for quality of:

5/5 Kneeling Thoracic Rotations

8 Bootstraps

5/5 Alternating Samson Lunges

Crab Walk, 10 m

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SHRED CrossFit WOD 8.9.20 – ’20 Questions’https://www.shredcrossfit.com/shred-crossfit-wod-8-9-20-20-questions/ Wed, 09 Sep 2020 00:00:24 +0000 https://www.shredcrossfit.com/?p=2345 “No one was ever wise by chance” –Seneca For time: 20 Power Cleans, 95/65 lbs 20 Thrusters, 95/65 lbs 20 Push Press, 95/65 lbs 20 Hang Power Snatches, 95/65 lbs 20 Overhead Squats, 95/65 lbs 20 Front Squats, 95/65 lbs ** EMOM = x5 Burpees ** WORKOUT BRIEF DESCRIPTION Today’s workout includes 6 lightweight barbell […]

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“No one was ever wise by chance” –Seneca

For time:

20 Power Cleans, 95/65 lbs

20 Thrusters, 95/65 lbs

20 Push Press, 95/65 lbs

20 Hang Power Snatches, 95/65 lbs

20 Overhead Squats, 95/65 lbs

20 Front Squats, 95/65 lbs

** EMOM = x5 Burpees **

WORKOUT BRIEF
DESCRIPTION
Today’s workout includes 6 lightweight barbell movements and one bodyweight movement
The goal of this barbell conditioning piece is to complete the 120 barbell reps for time
However, 5 burpees at the top of each minute will slow your progress
After finishing the burpees, you’ll pick up wherever you left off on the barbell
We begin the workout with burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00, and so on…
We intended time range of this workout is between 12-18 minutes

BARBELL MOVEMENTS
While there are 6 total movements, some are more challenging than others
We want to choose our weight based off the one that is the most challenging for us
This will likely be the thrusters, overhead squats, or hang power snatches
Choose a light weight that allows you to complete 20-25 reps unbroken when fresh
Try to use one barbell weight across, unless there is one movement that is significantly different from the others
A common example here would be the overhead squats being more challenging than the rest due to mobility
In this case, you can complete the overhead squats with a lighter bar or simply double up the front squats

BURPEES
Chest and thighs hit the floor in the bottom
You can jump-up or step-up off the floor
Jump to full extension with some air under the feet and a small clap overhead

MODIFICATIONS
ALL DUMBBELL MOVEMENTS
30 Reps Of Single Arm Movement (15 Per Side)
Single Dumbbell Power Cleans
Single Dumbbell Thrusters
Single Dumbbell Push Press
Single Dumbbell Power Snatches
Single Dumbbell Overhead Squats
Single Dumbbell Front Squats

STRATEGY
GENERAL
Today’s workout is all about getting started on the barbell movements as quickly as possible following the burpees
The burpees are essentially the “recovery” of the workout
Move at a steady pace that allows you to get your hands on the bar immediately after the 5th rep
Breathing through your burpees and transitioning directly to the bar will help you get deep into the set of 20 quickly
A good way to think about each barbell movement is two sets of 10
It is much easier to pick up the bar quickly when you only have to get 10 reps done instead of 20
Follow this “just start” format across the board to efficiently start checking barbell movements off the list

For quality:

Single Arm Farmer Carry, 70/53 lbs, 400 m

 

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