Blog Archive

All I can say is it’s about time for a little Isabel off.. check out the video below of two big guys going head to head and knocking this thing dead in around 1 minute.  Sick.

Warmup: Shoulder mobility

Tech: Power Snatch
Work on some medium heavy snatches. No max’ing it out today. The focus should be on catching at different depths above parallel, not just the high muscle snatch position. This will help for the workout if you can link multiples together and catch lower as you get tired.

Workout: Isabel
30 Snatches for time (135 / 95 lbs.)
The standard is ground to overhead – muscle snatch, power snatch, split snatch and squat snatch are all good to go.

Afghan

I came across this article written by Josh Bridges of CF Invictus back in April around the time leading up to regionals.

http://www.crossfitinvictus.com/blog/having-bad-days-in-the-gym-break-the-cycle/

I had had a string of bad weeks and months in the gym leading up to the training ramp up for regionals and during that time had found it really hard to stay motivated.  What got me reinvigorated was just shutting up and working hard, and that matches up well with what Josh put forward in his article.  That’s what I do best, and it’s what got me going again.  For good measure, when I PR’d my snatch in the ladder at regionals I gave the world a good scream.  It felt awesome.  Enjoy the read!

Warmup: Coach’s choice

Strength: Wendler Front Squat 3, 3, 3+

(Looking for 3 heavy working sets of 3 reps.  Weights can vary.  The last set is an AMRAP set so if you have a 4th/5th rep in there give it to us)

Workout: AMRAP in 15 min. of

15 burpee pull-ups

25 wall balls

Happy Monday! – Dan

Sent from my iPhone

Sent from my iPhone

Alright folks, it’s the weekend. Hopefully you’ve survived thus far. It’s time to practice our overhead squats.

Saturday

Warm-up: Hip mobility drills

Technique: Overhead squat (3,3,2,2,1,1)

Workout: Nancy

5 rounds for time

400m run

15 OHS (65lbs/95lbs)

EXTRA: If you are trying to improve your push-ups, then its time for another round of tabata push-ups

Sunday

Make up day! If you haven’t done “Tabata This” then it should be your first choice. If you’ve already done it then take your pick.

-Kermit

IMG_5337

Andy ‘Nutts’ was super passionate about CrossFit, but he was even more passionate about people. He was fun, he was charming, and he would have wanted a team with some personality to win his Nutts Cup.

Team Weiner Dogs reunite at this summer’s Nutts Cup

In honour of this, we’re adding another component to the competition this year. Prior to the competition, all teams must submit an original 30-second to two-minute video introducing their team. There will be a panel of judges who watch all the videos, and videos will be scored based on humour, creativity, and overall entertainment value. The teams who make the better videos will get a head start, so to speak, heading into the competition on August 11th.

Now before you get your panties in a knot and start being a negative Nelly thinking, ‘WTF, we paid for a CrossFit competition, not an acting competition!,’ HEAR us out:

You can approach this in one of two ways:

One: You can be pissed off that you actually have to make yourself vulnerable by putting yourself out there in a capacity other than the comfortable realm of fitness. You can bitch and complain about how you didn’t pay for a comedy challenge. (And if you do feel this way, we respect your opinion and we will reimburse your entry fee, as we have a waiting list of teams who didn’t register in time that we can let in to the competition).

OR

Two: You can embrace this idea and even have a shit ton of fun getting to know your teammates outside of their deadlift and pull up abilities. We’ll be posting one video per day starting on July 1st all the way up to Nutts Cup on August 11th, so we will all get to know each other, or at the very least we will have a laugh together.

The reason we’re doing this is to keep everyone grounded. With prize money up for grabs, we run the risk of the Nutts Cup becoming an elitist event for the best of the best CrossFit athletes only. And while we do want great CrossFit athletes at the Cup, we want to keep Andy’s spirit alive by enjoying the people around us.

VIDEO EXPECTATIONS:

Video guidelines are open to interpretation as long as they’re between 30 seconds and 2 minutes. Nobody is so interesting that we want to watch them for more than two minutes. Be as politically incorrect or slightly inappropriate as you see fit.

Questions I know are going to come up:

Question: What if we don’t all live in the same city?

Answer: Not all team members have to be in the video. If two of you are lame, leave it to your one funny man to entertain us.

Question: How much of a head start are some teams going to get based on their video?

Answer: DON’T worry. If you’re so stale that you can’t make anyone laugh and you go into Nutts Cup behind the 8-ball, you’ll still be able to dominate the Cup if you’re a bad ass CrossFitter. The idea isn’t to prevent the best CrossFitters from winning the Cup. We simply want to have some fun leading up the Cup, challenge ourselves in a different way, and get to know the real people behind the workout.

Question: How do we submit the videos:

Answer: Post them to youtube. If you’ve never done this, it’s super easy, and I can walk you through it. Then on or before July 1st, you’ll e-mail me your youtube link and we’ll roll them out on WOD HOG, one each day, until all 45 teams’ videos are posted.

FOR TEAMS on the WAIT LIST: Consider this video your audition to get into Nutts Cup. If it’s good, we just might let you in.

If you have more questions, post them to comments. Please don’t e-mail me. I don’t need an inbox full of redundant questions.

Have fun!

***If you registered for Nutts Cup, someone (or everyone) on your team should have received an e-mail from me with this same information. If you didn’t get an e-mail, please let me know and we’ll get you on the mailing list ([email protected])

EUNICE

Warm Up: 800 m run

Technique: Split Jerk (5,3,2,2,1,1)

Workout: Feathers (135/85 lbs)

5 Sumo Deadlifts High Pull
1 Squat Clean
5 Jerks (Push/Split)

Rounds in 12 minutes.

-Kermit