07/28/2017

CrossFit Habu – CrossFit


Warm-up

400 meter run (Coaches preference) (No Measure)

Strength

Box Squats (3×4 @ 80%)

Metcon

Metcon (Time)

“For Time

20 OHS

75 Double Unders

15 OHS

50 Double Unders

10 OHS

25 Double Unders

5 OHS”
* Choose a weight that you can go unbroken

**Try for Unbroken sets. Take more time during transitions to make that happen.

07/26/2017

CrossFit Habu – CrossFit


Warm-up

Coaches preference (No Measure)

WOD

Metcon (Time)

2 Rounds

1000m Row

25 Burpees

25 Box Jumps 24/20″”

800m Run

07/25/2017

CrossFit Habu – CrossFit

Warm-up

5 Minute Steady Run

Then

Banded Shoulder

Then

prep for strength

Strength

Sumo Deadlift (3×4)

*As Heavy As Possible

**No Bounce – Silent

WOD

Metcon (Time)

“For Time

30 Hang Power Cleans 135/95lbs

10 Burpee

20 Hang Power Cleans

10 Burpee

10 Hang Power Cleans

10 Burpees”
*Develop the skill of the bounce clean. Light weights should be cycled fast and efficiently.

** https://youtu.be/ZegJE9e6fh4

Metcon (Time)

“For Time

30 Hang Power Cleans 135/95lbs

10 Burpee

20 Hang Power Cleans

10 Burpee

10 Hang Power Cleans

10 Burpees”
*Develop the skill of the bounce clean. Light weights should be cycled fast and efficiently.

** https://youtu.be/ZegJE9e6fh4

07/24/2017

CrossFit Habu – CrossFit

Warm-up

“Weakness Warm Up

Row 500 meter”

*nothing crazy; conversational pace

Strength

Box Squats (5×2 @ 55-65 %)

*Speed work

**Rest :30-:60 secs

***Speed work means being aggressive on the way up. Don’t overlook the focus on controlling the weight while sitting back and driving the knees way out.

WOD

Metcon (AMRAP – Rounds and Reps)

“AMRAP 12 Minutes

7 Push Press 165/115lbs

14 Box Jump Overs 24/20″”

21 Wallballs 20/14″
**Be consistent. The first round should look the same as the last. The only thing that should suffer over time is your pace on the Wallballs, but then again that’s up to you.

07/17/2017

CrossFit Habu – CrossFit

Warm-up

3 rds of:

10 Cal on rower

4 strict pull ups

*banded assistance if needed only for strict pull-ups.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

Run 200 meter

3 bar muscle ups

*Further Scaling:

Alternate rounds between 5 Strict Pull Ups and 5 Dips (ring or matador) instead of Muscle Ups.

Use banded assistance if necessary on for strict pull-ups.
Just keep moving. That’s the goal. Don’t take a break to drink water or contemplate life.

07/15/2017

CrossFit Habu – CrossFit

Warm-up

400 m run

10 strict presses to 5 push presses w/ barbell

10 snatch balances w/ barbell

10 russian kbell swings to 5 American kbell swings

10 20 inch box jumps to 5 24 inch box jumps

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

“How I Approach a WOD” by: Josh Palmieri

I have been told by quite a few people that I think too much. I over analyze and over strategize in everything I do. I do this at work while planning and I do it at home with I play chess with my son. This over analyzation creeps its way into CrossFit mostly because there are so many different ways to approach each workout. This article will be a glimpse into what goes on in my head when I see a WOD and then a few random thoughts at the end because I have ADD.
When a normal crossfitter sees a triplet they see 3 movements with X amount of reps. They might think about the total reps required but their thinking typically ends there. I see 3 movements, the reps per round, the total reps per movement, the transitions between exercises, where can I push and where do I have to hold back, where should I take planned breaks to avoid death, should I wear a headband for the extra strength, the list goes on.

What I Do

                  Before 3, 2, 1, go, I have gone through the workout in my head 3-4 times already.  This is a simple AMRAP12 triplet but how do you approach it?  Personally, I struggle with DU’s.  On a good day I can typically string 5-10 together.  On a bad day I leave the gym looking like I have just received a lashing with a cat o’ nine tails…  I know the DU will be the limiting factor.  Front Squats @ 115x10 will be easy and C2Bx10 is the easiest part of the triplet for me.  Using this information I formulate a plan and set goals.

 

 

 

 

My Plan

     The DU’s are just max effort.  Get as many as I can in a row, get frustrated…get a few more, get frustrated again until I reach 40.  Obviously the plan would be 40 UB but I am realistic and don’t work on this weakness enough to expect this to happen (It’s on my to-do list…).  Immediately after the 40 DU, I will transition quickly over to the barbell and squat clean into my first FS (saves time and energy).  This is where I start trying to reach my mini goals.

Goal 1

My goal for this particular WOD was to do the FS unbroken in each round.  I knew my lack of skill in DU’s would give me sufficient time to recover and ensure these FS were unbroken.  Also, 115x10 is a very achievable number and who wants to clean the bar an extra time?  (I would not have done this if the weight was 155 or higher.  You always have to take your personal capabilities into consideration when setting these mini goals within a WOD.)  I also take unnecessarily long breaks when I stop.  For someone reason I think I need to completely catch my breath before getting back into it.  I have just recently made the groundbreaking discovery that you can still workout while out of breath.

Goal 2

After rep 10 I head over to the rig for C2B.  I enjoy anything on the pullup bar so these are fun.  My goal would be first round UB and then 5-5 for each subsequent round.  I have recently acquired butterfly C2B so doing the first round UB would be for some confidence and the rounds after would be more of a strategy to ensure I didn’t go back into DU’s too hot.  I am bad enough while fresh so I wouldn’t want to add any additional layers of difficulty.

Am I thinking too much?  Maybe, but CrossFit appeals to me for many reasons, one of them being the strategy involved in team/partner/individual workouts.  I know some of you are shaking your head because you don’t think nearly this much about your workouts.  You simply go and that works for you.  I approach almost all workouts like this and as my fitness improves I change my strategies and learn my limits.  I surprise myself one day and disappoint myself the next day but each day there is progress made which is why almost all of us do CrossFit.

We have some new staff and coaches!!

Hey everyone,

Just wanted to welcome (overdue) some new members to Team Habu!

Alaina Hickman- Manager of Everything, destroyer of Burritos

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Meg Rojas – Childcare expert, lover of all things Cow

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Jessica Rainey – Childcare expert, doesn’t shave her legs

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Lily Cates – Childcare expert, wannabe vegetarian

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