Mother, Wife, Teacher, Athlete
Rim is a staple of the “Teacher Crew” who can often be found at our 5am class during the school year and either 6am or 11:30am during the Summer. She is a mother, a teacher, a wife, and an athlete. Rim is quieter than some, but what she lacks in volume she makes up for in work ethic.
When we think “work ethic” we almost always assume heavy weights, a blistering pace, and sprinting towards the finish. While Rim has certainly demonstrated she is capable of all of these things, one of the most impressive demonstrations of her work ethic came in the form of restraint.
Having been plagued with lower back issues, she took time off of heavy weights and fast paces. She worked on her mechanics and made tremendous progress. Her discipline and patience have allowed her back to begin the healing process and there is no telling what the future has in store for her!
NOTE: Starting tomorrow (Sunday), we are transitioning all of our workouts and workout recordings to WODIFY (either the app or the wodify website). Aka, we will not be using this website anymore. I believe most people use wodify already and I hope that this does not add confusion. This is being done for a couple reasons: it will streamline our process and get everyone on the same page, and it will save quite a bit of time every day that is currently spent posting the same workout information in two places. This will allow us to serve you better! If you need help figuring this out please feel free to contact us!
Yesterday was fast and intense.
Today we have a more sustained effort and a great time to focus on your shoulders and core.
For those of you who have a jump rope – this is the day to bring it out! If not, don’t worry… We have a great modification we will show you in a second.
We are starting out with Turkish Get Ups. we will review the movement and then do an alternating EMOM for 10 minutes:
Even Minutes: 2 TGU (alternating arms)
Odd Minutes: 5 Single Leg Deadlifts per side
We then get into a great 12 minute AMRAP of:
40 Double Unders
20 Russian KB Swings (10 each arm)
20 Alt. V-Ups
We will be able to modify all of these movements to whatever size dumbbell you have available! We hope to see you at class at 9:00am otherwise post your score in the Southpaw Squad!
ANNOUNCEMENT: We are going to be transitioning AWAY from this webiste and onto Wodify exclusively. Don’t worry! The recordings will still be posted! However, we are current adding information onto 3 different platforms which is redundant and takes time away from where our time could be better spent: checking in with you! I am posting todays recordings here, but I encourage you to go to Wodify (log on to wodify here or through the app) as well to see the recordings there! They will be there when you first log on!
As the week comes to a close, we hit a class CrossFit couplet. Based loosely off of a CrossFit Open workout from a few years ago, we have a “For Time” workout involving Thrusters and Burpees.
Look for this workout to move fast. Keep the pedal down and push through the sets – even when you feel like you can’t go any harder. 21 Thrusters (on each arm) followed by 21 burpees over the dumbbell, then 15 of each, and 9 of each.
It’s tough to find a more challenging combination that these two movements. Long range of motion, compound body movements, executed at a high pace. Simple, classic, and effective!
Class will probably be a little shorter today and we want to hear from you afterwards!
We have a great workout for you today! This workout will get your hamstrings fired up and is a great combination of strength + capacity.
We are starting out with some weighted hip extensions. There are a number of variations so watch our coaching video if you want to see the particular one we are using! We can add/subtract weight, “squeeze” at the top, or do a single-leg variation to increase or decrease the level of difficulty.
The workout is a 12 minute AMRAP of 10 Sumo Deadlift High Pulls and 10 Dips. The SDHP is going to be more challenging with a DB, but we will show you how you can do it! For the dips, try to find two chairs, or use some type of surface (bench, ottoman, coffee table, etc). If none of those are available just do pushups!
Have fun with this one, guys! Score is Rounds + Reps!
“Tabata” training is a type of HIIT (high-intensity interval training). It originated from the research of Japanese scientist Dr. Izumi Tabata. The objective was to find out if short bursts of high-intensity exercise followed by shorter rests might condition the body better than a continuous moderate-intensity exercise.
To determine this, they worked with two test groups—one doing moderately intense exercise and the other high-intense. Moderate-intensity exercising consisted of a one-hour workout, five days a week, for six weeks. The high-intensity exercising consisted of a four-minute workout, four days a week, for six weeks; each workout consisted of eight sets of 20 seconds of exercise at maximum effort each followed by a 10-second rest. To do the math: (8 x 20) + (8 x 10) = 240 seconds (4 minutes).
The results of the study showed that the moderate-intensity workouts improved the aerobic (or cardiovascular) fitness of test subjects but did little anaerobically (that is, in muscle strengthening). The high-intensity workouts, on the other hand, benefited the test subjects more significantly both aerobically and anaerobically, which, evidently, was due to the unbalanced exercise-to-rest ratio. The reasoning behind this is that a shorter period of rest in between longer periods of intense exercise during a workout does not allow the body to fully recover. By the second half of the workout, the body is forced to work at maximum capacity physiologically, causing the heart to pump faster and the rate of metabolism to increase. In the end, the high-intensity routine builds endurance and muscle, and burns lots of calories—and it only takes four minutes of pushing yourself to the absolute limit four or five days a week.
Now, onto today’s workout! Tabata workouts have developed a reputation for being unusually grueling. The way this workout is programmed, holding an active position during the “rest” period will force you to work harder HOWEVER, it will also be an incredible way to work on stabilizing different muscle groups.
Here is how this workout is going to work: we will do 8 rounds of each movement (4:00 total per movement). 20 seconds work, 10 seconds rest= one round. The “rest” station will be dictated by the typed parenthesis next to each picture. For example, with bottom-to-bottom squats, you will rest in the bottom position of the squat. When you start, rep one will be “first up then down” rather than a traditional squat where we go down first and then go back up.
Modifications (see below)
MODIFICATIONS: The first way I would modify this workout is by having the “rest” be a rest. Rather than bottom to bottom squats, I would have you do regular air squats. From there, some of the movements are scalable and others might be tough. The ones we can modify are listed below:
Squats -> Lunges
Pushups -> Knee Pushups or Countertop Pushups
Bent over row -> two handed row
Mtn Climbers -> knee tucks/high knees
Questions? Comments? Feel free to ask us on the live call (7am tomorrow!) or send us a message directly!
We have a long interval workout today! After yesterday – one minute on, one minute off – this workout should feel more fluid. 5 Rounds: 4:00 on, 1:00 off.
We are introducing a new movement – the skater jump. This is a great way to incorporate some single leg explosive work without any added weight! To modify, I would go with either air squats, goblet squats, or lunges.
Next we have Single Arm DB Floor Press. Just in time for beach season. The floor press is a great exercise. I perform it (at least) weekly at my house. You will do 8 reps on each side before moving on to…
Single Arm DB Deadlift. 12 on each side. You can do these either “sumo” or “suitcase” style. Neither is right or wrong. If you have had lower back issues in the past I would go with the sumo style!
Through this workout, try to find a solid pace to settle into- time your rounds or go by feel. If you can, pick up the tempo as you go! *Pro Tip: think about how you are going to get in/out of your floor press. That is precious time you don’t want to waste!
Hopefully you were able to get some recovery in this weekend because we have a great week of programming ahead for you!
In our prewod, we are hitting the core – hard. Weighted situps, flutter kicks, and monkey planks. This is where we want your focus to be in this workout. Really be intentional about these reps, stay tight through the middle, and work hard!
The workout is Every Minute on the Minute (EMOM) for 16 minutes. Minute 1 is Single DB Devils Press, Min 2 is a rest minute, Minute 3 is max reps of air squats, and minute 4 is another rest.
Looking at this, we would have a completely different workout if we didn’t have the built in rest. What do I mean by that? I mean that we want you to work HARD and FAST during the minutes you are working. Don’t sacrifice form for speed, but try to be intentional amount minimizing unnecessary movement, settling into a rhythm, and pushing the tempo!
Part A) For the core work, drop the “weighted” and just perform really good situps. During the monkey planks, modify by holding a really tight plank position for :45-1:00
Part B) If you are unable to do the devils presses just do burpees or updowns – and keep them fast! If we need to modify the air squats, I would look first to either lunges or good mornings. If we need to get more creative feel free to ask one of the coaches!
Today is a “Social Media Rest Day” – a time for family, to be outdoors, and to spend some time refocusing for the upcoming week. However…
The Vitality Challenge starts today!! Everyone who indicated interest will be receiving an email or facebook invite into their group and will also be assigned an accountability partner! Keep your eyes peeled for this info
We still have a workout for those of you who would like something more directed! Though we ran yesterday (Saturday), we are encouraging you to get outside and run once again! Part of “constant variance” is occasionally doing the same type of movement two days in a row.
Start with 5-10 minutes of warmup jogging/running. Find a hill near your house and do 6-8 hill sprints. No, these shouldn’t be hill “runs” – they should be all out sprints. Focus on turning your legs over faster and faster. When you think you are going fast enough, dig in and push it just a little bit more! We are not looking for an extreme distance here: 15-20 seconds will be more than enough. After every rep, walk down to the bottom (take full recovery) before attempting your next one.
Hill sprints are GREAT for developing overall athletic capacity – fast twitch muscle fibers, core (yes, core), anaerobic development, aerobic components, explosiveness, power, the list could go on and on.
When you come back in, do 10 minutes of streching on your own. Any stretch that feels good is fair game. Put some time into your recovery today so we can hit next week hard!
The weekend is here! Oh wait… Not too much changes. Welcome to Saturday everyone! Today we will be doing our LIVE workout at 9:00am! (Click the link to join us)
For the workout today, we want to get you guys outside so this is what we are going to do:
Three sets of DB/KB Strict Press (each arm). Using one arm forces you to stabalize your core and will be a great way to strengthen your shoulders. We are looking for (ballpark) 8-12 reps per side – but I would go until you can’t do any more. Not “absolute failure” but try to get a good full set!
After the strength piece, we will review burpees and running mechanics and get into our WOD. The workout is: 40 burpees then 2 mile run (or 20 minutes of running/jogging/walking). Here’s the kicker – outside of the running time cap, this workout is not-for-time. If you feel good and WANT to go hard – go for it! However, this workout should feel refreshing and energizing. We have a sprint workout tomorrow!
When you come back in from the run, the coaches will lead you through some stretches and create a time for people to talk and share. We would love to hear from you!