Press Trifecta

 

REMINDER
“Murph” is happening on Monday 5/27 at 8 AM and 10 AM. We are raffling off 5.11 Tatical vest! 5$ per raffel ticket! These are the vest they use for the CrossFit Games. You’ll want to get your hands on them!

Today we get to enjoy all 3 of the pressing series. If you don’t know that is Strict Press, Push Press and Push Jerk. If you’ve done the fundamentals here these are the 3 main movements we teach for the “Press” series. There is a bunch of benefits to each, and it is said that each one should produce 30% more weight.

Meaning in a perfect workout whatever is your strict press max, add 30% to that and that should be your push press max. Whatever your push press max is, add 30% to that and that should be your push jerk max. This may not be the case for everyone because there are factors such as mobility, speed, using of the hips, etc but you get the idea.

The video explains it pretty well, but it is short so I would suggest clicking on the link and watching the entire video:

Full video Here

TUESDAY 5.21.19

Push jerk
3-3-3-3-3

5 rounds for time:
5 Strict Press 95/65
10 Push Press
15 Push Jerk
*15 Min Cap

 

Just Squat

 

REMINDER
“Murph” is happening on Monday 5/27 at 8 AM and 10 AM. We are raffling off 5.11 Tatical vest! 5$ per raffel ticket! These are the vest they use for the CrossFit Games. You’ll want to get your hands on them!

The video below is a perfect explanation of why we squat! It fixes everything! And since you get to enjoy so many squats in the workout today, it’s only fitting!

And if you are complaining about the workout, i’m just trying to give you some last “Murph” prep so you don’t die next week! Speaking of this workout, it doesn’t look that bad, but those air squats can get a little hairy. Some things to keep in mind. If you plan on doing the air squats unbroken then it comes down to either how fast you are going to run or how fast can you cycle those air squats. If you go slow and steady on the squats then you have to push the run. If you go slow on the run then you have to push the squats.

The second thing to keep in mind is it’s just an air squat, most people would never fail an air squat, it’s just the burning that tells you to stop, but it’s not like a wallball or barbell squat where you might start failing. So don’t listen to the burning, just keep moving! Good luck!

MONDAY 5.20.19

Back Squat
5 reps @ 40% +10#
5 reps @ 50% +10#
5 reps @ 60% +10#
*Use 90% of 1 RM for percentages

4 rounds for time:
400m Run
50 Air Squats
*15 Min Cap

Coaches Choice!

REMINDER
“Murph” is happening on Monday 5/27 at 8 AM and 10 AM. We are raffling off 5.11 Tatical vest! 5$ per raffel ticket! These are the vest they use for the CrossFit Games. You’ll want to get your hands on them!

 

Friday is finally here! Hopefully fun plans are ahead of you for this weekend. Before that happens get in and get some work done to start the weekend off on the right foot!

And if you end up being bored the Rogue Invitational is this weekend. Another sanctional event, except you get to see some of the Legends face off against each other. People like Rich Froning, Chris Spealler, Jason Khalipa just to name a few will be doing individual in the Legends category. Should be a good time, plus games athletes trying to punch their ticket to the games. You should be able to watch in on YouTube under Rogue Fitness page if you want to be on the lookout for it!

FRIDAY 5.17.19

Snatch
8 x [1 High Hang + 1 Hang]
*Alternate each set between power and squat snatch

10 AMRAP:
5 OHS 95/65
7 Power Snatch
9 T2b

OR…
Coaches Choice!

Vlog Thursday!

REMINDER
“Murph” is happening on Monday 5/27 at 8 AM and 10 AM. We are raffling off 5.11 Tatical vest! 5$ per raffel ticket! These are the vest they use for the CrossFit Games. You’ll want to get your hands on them!

 

If you’re bored or maybe you want a little enjoyment in your life then watch the video below. Heber and Marston always deliver with some legit content and this one is no different. See what games athletes are up to, and just enjoy some great content!

THURSDAY 5.16.19

For time:
1000m Row
50 Kettlebell Swing 53/35
30 Box Jump 30/24
*12 Min Cap

Accessory
Accumulate:
50-75 GHD Situp
75-100 Banded Tricep Extensions
50-75 Banded Good Morning

Bar Muscle Up

 

REMINDER
“Murph” is happening on Monday 5/27 at 8 AM and 10 AM. We are raffling off 5.11 Tatical vest! 5$ per raffel ticket! These are the vest they use for the CrossFit Games. You’ll want to get your hands on them!

I might have posted this video before, but it has such good information that it’s okay if you see it again. The wonderful thing about this video is that it starts with the basics. What are your hollow and arch positions like? Start on the ground, get those to look good. Then you go to the bar and make them look good. Then you start to add in movements to make it more complex, but it all goes back to the basics.

It’s how we do everything in life that we want to master. NBA players didn’t start as kids by shooting 3’s. They mastered the basics of dribbling, passing, layups before they made it more complex. Same goes for fitness. We start with the basics, how is your air squat, back squat, front squat before we throw you into a max overhead squat or a max snatch. If you focus on the basics not only will you progress, but you will probably stay injury free as well!

WEDNESDAY 5.15.19

Gymnastic strength
5 sets:
8-10 Strict Pullup (Strict C2b)
:30 Ring Support

15 AMRAP:
5 Bar Muscle Up
10 Thruster 95/65
15 Burpee
*RX+ 115/80

Diane!

REMINDER
“Murph” is happening on Monday 5/27 at 8 AM and 10 AM. We are raffling off 5.11 Tatical vest! 5$ per raffel ticket! These are the vest they use for the CrossFit Games. You’ll want to get your hands on them!

Today we get to tackle a classic benchmark. Like most of the benchmarks that are 21-15-9 the goal for today is to make this a quick one. Around 5-6 minutes would be a good target, faster than that and it’s a good day! Slower than that and it’s still okay!

Some things to keep in mind for a workout like this. For most people it’s all handstand pushups. If this is how it will be for you then break them up early and often. I know it doesn’t seem like much but 45 reps add up quickly.

Since this is a great push and pull combo you should be able to keep moving without much interference, however surprisingly your hamstrings do start to light up from the handstand pushups playing a role so be aware of that. 1 more thing to think of is the handstand pushup position. If you do a lot of round (for the kipping load) and overextension (for the handstand hold) your back is going to blow up. Make sure you’re staying tight through the midline when you lock out that handstand pushup. If not, the back could tighten up and it ruins any chance you have of staying moving. This is where moving well and mechanics come into play and why they are so important!

Good luck and hopefully we see some PR’s. The last time the class did this was for the open workout last year! Look back and see what you did!

Can you go as fast as the legend Spealler??

TUESDAY 5.14.19

Deadlift
Find a 5 rep max in 20 minutes

“Diane”
21-15-9
Deadlift 225/155
HSPU
*10 Min Cap

Fix Your Squat Part 4

REMINDER
“Murph” is happening on Monday 5/27 at 8 AM and 10 AM. We are raffling off 5.11 Tatical vest! 5$ per raffel ticket! These are the vest they use for the CrossFit Games. You’ll want to get your hands on them!

 

Happy belated Mother’s Day to all of you wonderful CrossFit Momma’s out there. We don’t know where we’d be without you, and we are grateful to have you guys in our lives! And you guys are an awesome example to your kids! Hope you had a wonderful day on Sunday and got spoiled!

Part 4 of this squat series. Starting to link it all together with the barbell squat. Might come in handy now that the weights are starting to get heavy and difficult. Remember the reason Games Athletes continue to improve is because they focus on moving well. They move 90% of their 1 rep max just like 50% of their 1 rep max. Our goal is to strive for that kind of movement quality! Film yourself if you’re unsure how you move!

MONDAY 5.13.19

Back Squat
3 reps @ 70% +10#
3 reps @ 80% +10#
3 reps @ 90% +10#
*Use 90% of 1 RM for percentages

For time:
400m Run
100 Double Unders
500m Row
200m Run
50 Double Unders
250m Row
*12 Min Cap

Coaches Choice!

If you end up hitting this bad boy today it sure is a doozy. Might look easy, but those are the ones that sneak up on you the most!

No excuses not to move on this one. Barbell is light weight, rep schemes are pretty low. Basically how fast can you go, and how fast can you hold on? If you’re times drop off, who cares! Maybe go for it today and see what happens. And yes more air squats, Murph is coming up soon, you need to be prepared!

FRIDAY 5.10.19

Every 5 min for 5 rounds:
20 Pullups
30 Push Press 75/55
40 Air Squat
*Score is fastest and slowest round
RX+ 95/65

OR…
Coaches Choice!

Podcast Thursday!

Since it is Thursday and we are doing an olympic movement, might as well watch a podcast on Coach B!

This isn’t your standard podcast, this is almost some what of a documentary/podcast. Very well done even though it’s been probably 2 years or so since this has came out. Still a bunch of very good information in here and it’s well done so it’s enjoyable to watch. Not just some people sitting around talking. Take a listen/watch if you have some time, it will be worth it.

THURSDAY 5.9.19

Squat Clean
15 minutes to find a heavy 3 rep
*Can drop but quickly reset between reps

For time:
Cash In: 500m Row
3 rounds:
15 DB Power Clean (AHAP)
10 DB Box Step Over 24/20
Cash Out: 500m Row
*DB’s in each hand for Box Step Over
**16 Min Cap

The Snatch

Even though we are doing a strength of snatching today, the video has still some great information. Not only does it talk about the setup position and all of that but also talks about cycling as well. Both of these should be information we should want to learn. We tend to do heavy lifting, and we also cycle barbell quite a bit. Watch it and take some notes and learn something new. If you are unsure about what you are doing, film yourself. Watch these people move and then watch you move. What is different? What is the same? Learn how to diagnose what you’re doing wrong

WEDNESDAY 5.8.19

12 AMRAP:
Climb the ladder 2/2/2, 4/4/4, 6/6/6 etc.
Power Snatch 135/95
Burpee Over Bar
Box Jump Over 24/20
*RX+ 155/105

Accessory
3-5 sets:
15-20 Hip Extension (add weight if need to)
10-15 Dual Lateral DB Raise
:30 Suitcase Hold (each arm)