Friday, July 21, 2017

Friday Overhead Work and Conditioning!

Snatch Balance [Video]
Overhead Squat [Video]

Take 15 minutes to work on the following complex:
1 Snatch Balance + 3 Overhead Squats
Use this as overhead practice and keep form throughout.

For Time:
100 Double Unders
50 Single KB Walking Lunges (25R/25L @ #55/35)
400m KB Waiter’s Carry (#55/35)
30 Double Unders
20 Squat Snatch (#115/75)
100 Double Unders

Snatch Balance

Thursday, July 20, 2017

Thursday Conditioning!

Part 1
21-15-9 Reps Of:
• Airdyne Calories
• GHD Sit-ups

Rest 8 Minutes

Part 2
15-12-9 Reps Of:
• Airdyne Calories
• Toes to Bar

Rest 8 Minutes

Part 3
50 Burpees For Time

GHD Sit-ups

Wednesday, July 19, 2017

Cleans and a Running WOD for Wednesday!

Check out part three of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

          “Going Strong”              The Smart Approach to Strength Work

Hang Power Clean [Video]
Take 15 minutes to work up to a heavy 1rep Mid-Thigh Hang Power Clean.

3 Rounds For Time:
• Run 400 meters
• 10 Hang Power Cleans (#155/105 Rx; #185/125 Rx+)

Hang Power Cleans

Tuesday, July 18, 2017

Deadlifts and “Jackie” for Tuesday!

Check out part three of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

          “Going Strong”              The Smart Approach to Strength Work

Deadlift [Video]
Complete 5 Sets of 3 Deadlifts at 70-80% of 1rep.

For Time:
Row 1000 meters
50 Thrusters (#45/35)
30 Pull-ups

“Jackie” WOD Demo

Monday, July 17, 2017

Lunges and a 6-Rounder for Monday!

Check out part three of a six-part blog series entitled
Maximizing Your Amplify Experience.”
Tips for Beginners and Veterans alike.

            “Going Strong”              The Smart Approach to Strength Work

Barbell Reverse Lunge [Video]
Complete 4 Sets of 8 Barbell Reverse Lunges.
Behind the neck. 4 reps per leg. Choose weight based on feel.

6 Rounds For Time:
• Run 200 meters
• 15 Wall Ball Shots (#20/14)
• 10 Push Press (#95/65)
• 1 Rope Climb (Scaled: 4 Strict Pull-ups)

Barbell Reverse Lunges

Sunday, July 16, 2017

Sunday Funday!

Partner Workout
For Time:
60 Box Jumps
60 Kettlebell Swings
60 Pistols (Scaled: Goblet Squats)
60 MedBall Sit-ups
60 Ground to Overhead

* MedBall Partner Run 200m between movements. Choose weight based on feel.

Saturday, July 15, 2017

Saturday Team Workout!
8am Bootcamp, 9am CrossFit, 10am Open Gym

Teams of 3
For Time:
Sled Push Ohio Street (2/1 weight plates)
15 Rope Climbs (Scaled: 30 Strict Pull-ups)
Sled Backwards Drag Ohio Street
15 Tire Flips

Tire Flips

Maximizing Your Amplify Experience

Part 3: “Going Strong”
The Smart Approach to Strength Work

We got you started with preparation tips from Part 1 and Part 2 of this series, so now it’s go time.

Let’s look at how to approach any barbell lift (or even gymnastics skill focus).

First, understand there are quite a few styles of strength programs out there, with various macro- and micro-cycles to their name. Many have worth in any given fitness regimen, depending on desired goals and as long as the athlete is dedicated in following the progression.

In the CrossFit world, we want to build strength and skill while maintaining cardiorespiratory conditioning, so we put to use a generalized preparation program. Ultimately, let the coaches balance consistency and variance while you put in the work.

You’ve got your eyes on the prize, which is of course gains in muscular strength and endurance, so here are a few pointers that should allow you to ring that bell as you test your strength.

Hurry, hurry, hurry! Step right up! Test your strength!
Make sure to simultaneously develop range of motion as you develop strength. Take the muscles through proper ROM so that each joint gains stability at beginning and end range. Connective tissues like tendons and ligaments need to become resilient while the muscle fibers grow in number and size, so it should all go without saying: strength takes time. You’re in this for lifelong fitness. Keep that in mind.

1.) Mechanics
Watch videos, pay attention to demos, and listen to cues. Be vocal with questions for clarification. Coaches will focus on the basics of the movement, then a few specific points during the exercise, then back to the large movement pattern. (Globally, then locally, then globally again.) Keep the form early for gains in the long run.

Mechanics Example: heels down, knees out, chest up during Back Squats.

2.) Consistency
Find and focus on the cues that seem to help– without overthinking the lift or skill. Move with solid mechanics every time, not just once in a while.

Consistency Example: stay smooth through the shoulder joints on kipping Pull-ups or Toes to Bar. Work strict pulls with sound form, then kip through the midline, not just legs, so multiple reps are clean.

3.) Intensity
If, and only if, a barbell lift or gymnastics skill is consistent in mechanics should we look to increase intensity. Be willing to reel yourself in during heavy 1rep tests or during a MetCon if your movement pattern is ever lost.

Intensity Example: are elbows dropping and lower back losing stability on high rep Cleans? Quite possibly an ego check is in order. No shame here; there’s no crowd of onlookers egging you on to swing the heavy mallet. Either slow down, drop the weight, or both.

Big gun, coming through! No Rube here. Roll up the sleeves and give ‘er a whirl!
Don’t neglect the above. Check form first, then ramp up and attack the rep sequence of the day. And have fun! This is a great time to socialize between lifts. Give some kudos to the new kids on the block– they look to you for social cues. Plus, seeing others move, efficiently or not, can help with your own body awareness.

1.) Keep the Rep Scheme
Sometimes, the programmed sequence doesn’t seem like enough. Do not unnecessarily max out on a lift. Let the progression work for you. The No pain, no gain philosophy is short-sighted. Be smarter than that, and reap the benefits when it’s time. Likewise, try to hold on during the tough days. Those are on purpose, so only give in to keep safe or prevent from overtraining.

Strength Example: Snatch work calls for 5 sets of 3 at 65%, touch-and-go. You feel good and increase the weight, but have to drop in between reps. You missed the concept of barbell cycling here, and the purposeful lighter load to achieve the desired stimulus. Can’t complete more Snatch reps in a different part of the workout or on a different day that week? You missed the target completely. No prize for you.

2.) Know Your Body
Are you the type that needs a solid warm-up on the barbell before getting into the working sets of the day? Or do you tend to fatigue early and need to make bigger jumps in weight? We understand our tendencies better with experience, so let’s use that knowledge to get the most out of the strength session.

Strength Example: Deadlift options. 1) extended warm-up at #135/95 for 5 reps, then 5 more at #185/125, then 5 more at #225/155. Or, 2) quicker jumps with 5 reps at #135/95, 3 at #225/155, heavier singles up from there.

3.) Be Ready to Fail
How can you know what’s possible if you don’t test your physical threshold? Failure means we’ve tested the upper limits of our capabilities. The overload principle causes breakdown of the muscle by placing it under load, and the body rebuilds to resist future stress. We just want to safely find that failing point, and correctly do so periodically in programming, so we can approach our threshold again– whether it be in power lifts, Olympic lifts, or gymnastics movements like pull-ups and handstand push-ups. So, embrace the failure in order to succeed. Then ring that PR bell loud and clear and claim your oversized stuffed animal. Don’t worry– you’re strong enough to carry it.

Strength/Skill Examples: Strict Pull-ups to failure. Testing a 1rep Front Squat. Working on extra dips and transitions on the rings to finally achieve a Muscle-up.

Giving Up
Information on how to correctly fail by dumping a barbell.

Hard work is never easy. Work, build gains, and work again. Check tips on how.

Click each link for pics, video, and other details.


This is part three of a six-part series entitled Maximizing Your Amplify Experience. Stay tuned for more.

– Scott, 7.14.2017

Friday, July 14, 2017

Snatches and a fun MetCon for Friday!
Plus, we have our Fan Fundraiser at night! See below.

Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.

Amp White Sox Outing
July 30. Last chance to get signed up! Details here.
White Sox Amp Outing

Snatch [Video]
Take 15 minutes to find a heavy 1rep Snatch.
Full squat. Technique first, then add weight.

For Total Time:
2 Rounds Of:
• 15 Dumbbell Thrusters (#35/35)
• 15 Pull-ups
2 Rounds Of:
• 15 Wall Ball Shots (#30/20)
• 10 Toes to Bar
2 Rounds Of:
• 15 Squat Cleans (#135/95)
• 15 Bar Facing Burpees

The Snatch

Thursday, July 13, 2017

Conditioning work for Thursday!

Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.

Amp White Sox Outing
July 30. Get signed up! Details here.
White Sox Amp Outing

Part 1
For Time:
Row 1000 meters
50 Double KB Front Rack Stationary Lunges
100 Push-ups

Part 2
For Time:
75 Airdyne Calories
50 Kettlebell Step-ups (20″ Box)

Kettlebell Lunges