Coast Range CrossFit

5 Rounds
AMRAP 3 MIN
Row 20/14 Cals
Max Reps of
3 Deadlifts (155/105)
2 Hang power cleans
1 Push Jerk
Rest 3 Minutes

55+ RX
5 Rounds
AMRAP 3 MIN
Row 20/14 Cals
Max Reps of
3 Deadlifts (115/85)
2 Hang power cleans
1 Push Jerk
Rest 3 Minutes

Row = <1 minute
Complex = <30 seconds
Goal per round = 4 barbell complexes

Belia and son, Emiliano crushing last Saturday’s partner workout! Did you miss out “community” WOD last Saturday? Don’t you worry, we’ll be doing one again soon. 

Back Squat
3-3-3-3-3

Then…

3 Sets not for time
5 single leg barbell RDLS on each side
10 HARD Ring rows

Heavy Day!

After yesterdays BEAST of a workout, today we lift. Two ways we can approach today’s workout:
1. You know your 3RM Back Squat
– I want you to hit 5 X 3 at 85% + of your 1RM today

2. You don’t know your 3RM Back Squat
– Today we will spend the hour working up to a 3RM. Be sure to write it down in Zen Planner under your lifts

The weight should be something that you need to rest anywhere from 2-3 minutes between sets to recover. A newer athlete may find
a 3RM quicker than everyone else as thier potential to lift a large load is low, but take your time and push what you are capable of today.

After you hit your 5 X 3 @ 85%+ or you find your 3RM we’ve got some accessory work for you to hit. If there isn’t enough time in class to do this, no worries, but if there is still time be sure to hit it!

For the ring rows, make these something that reps 8-10 you have to get a little kip behind them to get the rings to the chest. Also, control the decent. A good rule of thumb is pull the ring to your chest FAST then take about 2-3 seconds on the decent, before doing your next rep.

Last weeks ladies night had a great turn out! Who’s got ideas for the next ladies night?

10 Rounds (30 min cap)
15 KB Swings (70#/53#)
12 HSPU’s
9 second L-Sit on rings (12″ off ground)

55+ RX
10 Rounds (30 min cap)
12 KB Swings (53#/35#)
9 Hand Release push ups
6 seconds L-Sit on rings (12″ off ground)

Happy Monday!

Today we’ve got a BEAST of a workout to slap you back into reality after your weekend.
We take all the hard work we’ve done on the L-Sit and apply in a fatigued state as well.
We are looking for times around 20-30 minutes on todays workout.
Pick a KB weight that allows you to do all 15 reps unbroken every round, but is on the heavier side.

HSPU’s should eventually have to be broken up into a couple sets (kipping is okay). Start by scaling the reps down to something you can accomplish in 2 sets. No more.

For the L-Sit, we are accumulating 9 seconds on the rings. Scale with hands on plates and feet in front, or hands on box with knees up and feet tucked. Goal is Unbroken 9 seconds each round. Understandable if you have to come down during the last few rounds, but you shouldn’t be having to break it up during the first 5-6 rounds. Use this as a guide for your scaling.

This week we are collecting school supplies for our local Gilroy kids. A bin is in the reception area at the gym. Our goal is to fill it to the top! 

“Parent Day”
Teams of 2
For Time
200 burpees
Partner 1: Hang from pull up bar
Partner 2: Does as many burpees as they can while partner is hanging
Switch when partner 1 comes down from pull up bar

300 wall balls (20# @ 10’/ 14# @ 9′)
Partner 1: Hold 45#/25# plate overhead
Partner 2: Does as many wallballs as they can while partner 1 holds plate.
Switch when partner 1 brings plate down.

55+ RX
Same except wall balls are (14# @ 10′ / 10# @ 9′)
&
Plates are 35# for men and 15# for females.

Happy National Parent day! Grab a partner and help each other get through this beast of a workout.

It would be even cooler if you brought your significant other and you guys did this workout together!!! In fact, today only we will allow you to bring your partner in crime with you, even if they don’t do CrossFit!!!!
Yup, you heard that right. Bring them with (just be sure to come early please, so they can fill out a waiver) and show them what this crazy thing is all about. You guys can team up and get through this workout together. No fighting is allowed in the gym
however 😉

“ISABEL”
FOR TIME
30 SNATCHES (135#/95#)

55+ RX
95#/65#

A classic benchmark (write it down!), Isabel is meant to test an athlete on their proficiency with barbell cycling and a little bit of that “crazy switch”.
The weight is one that the elite in this sport can cycle for 30 reps unbroken. The rest of us “humans” should shoot for a weight that
allows us to do sets of 8-10 reps unbroken with very little rest (1-2 seconds) between sets.

The goal of this workout is to work on barbell cycling. So while you may be able to get a fast time by doing quick singles, you are missing the point of the TEST.
Avoid this and PUSH to do as big of an unbroken set as you are capable of today, then hang on for dear life for the remainder of the reps.

This workout is not meant to be “paced”. It is one of a handful of tests we do where the goal is MAX EFFORT (with good mechanics!), everything you got, no holding back, what are you made of, kind of test. A parallel could be made to a 500m row for time.
A test that should leave you on your back wondering who just stole your lunch money and calling for momma!

Be smart with your weight choice, take a deep breath, and hold on for the ride!

RE-TEST
MAX DISTANCE HS WALK
Scale with same scale you used last time.
If this is your first time doing this, scaling options
are as follows.
1) Bear crawl with hips above shoulders for max
distance with no resitng.
2) Partner wheel barrow walk for max distance.
3) Partner HS walk with feet on shoulders.

USE EXACT SAME SCALE USED ON
JUNE 19TH.

Then…

AMRAP 7 MIN
10 DL (275#/185#)
5 ring dips

55+RX
AMRAP 7 MIN
10 DL (185#/125#)

Hopefully your hammies have recovered from the 10RM on Monday.
Today we have a weight you should be able to cycle for 10 reps,
but is not light, nor heavy. It’s a tricky weight to target, but
somewhere around 55-60% of your 1RM DL.

We are looking for an athlete to get around 6 or 7 rounds on todays
workout. This means the DL should take you no longer than
30 seconds.
A transition of 10 seconds from bar to rings, leaves you with 10
seconds to complete 5 ring dips. An effort that should be unbroken
every round (kipping is allowed) and done in under 7 seocnds. This leaves you
10 seconds to get back to your bar and start rockin and rollin again!

A good scale for the ring dip would be the following:

1. I can do 1 strict ring dip:
Do 3 dips where you jump to the top of the dip and slowly lower
yourself down, placing your foot on the ground when neede. Jump
back to the position of support and repeat. Don’t take more than 2
seconds on each rep however. Just use the feet to assist slightly in
the dip.
2. Rings? What are those?:
Modify to box dips, push ups on the
floor (as long as they aren’t worm push ups) or a barbell on the rig
if your push ups tend to worm or you need to go to your knees.

For Time
100 alternating walking lunges
100 Double Unders
50 push ups
Run 800m
50 push ups
100 Double Unders
100 alternating walking lunges

55+ RX
For Time
70 alt walking lunges
70 double unders
50 push ups
Run 400m
50 push ups
70 double unders
70 alt walking lunges

We’ve been working on our double unders a lot lately, and we’ve seen a bunch of first double unders and some big PRs the past couple weeks. Most notably, with 5 year veteran member Gabby, finally getting her FIRST double under last week!!!!

With that being said, today is about pushing the pace and continuous movement. Try the following scales for your double unders, based off of where you are now…

1. You have 30-50 double unders most days: Do all 100 doubles

2. You have 10-20 unbroken doubles: Scale the number of reps down to 50 DU’s

3. If you get a double under you go buy a lottery ticket:
Do 5 sets of 10 single unders and 1 double under attempt.

Do not do all 50 single unders and then 5 attempts at the end,
but do 10 single unders and attempt 1 double under.
If you get one double under, try going back to single unders, slowing down the rope, then attempt another double under after your 10 singles.
Your ability to speed up and slow down the rope as well as change the height of your jump to match the speed of the rope, shows kinesthetic awareness and will develop the “skill” of the DU.

It’s with a heavy heart that we have to write this, but unfortunately  Coach Reed will be leaving us at the end of this month…. Reed will be moving down to L.A. to live with his parents while he studies to pass the entry exam to become a Police Officer. Reed’s father is a retired cop and will be helping him prepare for the test. While we are EXTREMELY sad to see him go, we are excited to watch him take this next step in his life.  Good luck Reed!!!!

“MOTO”
8 Rounds
AMRAP 2 MIN
25 box jump overs (24″/20″)
Max distance Farmers Walk (athlete picks weight)
Rest 30 seconds

55+ RX
25 jumping air squats (be sure to hit depth)
Max distance farmers walk (athlete picks weight)
Rest 30 seocnds

This workout is meant to simulate the demands a dirt bike rider will go through when racing.
The box jump overs are ideally done “latterly” and at a height you can cycle 25 UB, but you should start to feel the “burn” around rep 20-25. Don’t choose too high of a box where you have to stop before rep 15. Push towards the burn!

Take NO BREAK to the farmers carries. These should be done in 50′ increments with a weight that you must put down after 100′ of travel. So push on the weight. This is to simulate the grip strength and grip endurance needed on the bike.

By pushing the blood into the legs and then demanding the grip to work, we will see fatigue set in FAST on the grip. This is a similar feeling to what we saw happen last week with the wall ball, kb swing, run workout.

Red meat get’s a bad wrap, but when we take the time and do the research we find that red meat actually has an amazing profile of nutrients that you wont find in other “healthy” meats like chicken. But, before you run out and buy all the steaks you can fit in your grocery cart, be sure to find grass fed and finished meat first. Because if the cow ate it, so are you! 
If you’re interested in finding out more about nutrition or overhauling your diet, be sure to email Coast Range Nutrition at coastrangenutrition@gmail.com and set up a free one on one consult with one of our certified sports nutritionists. 

RE-TEST
Max UB Ring MU’s
*Use exact same scale used on April 10th.
Here are the scales we used:
1. bar muscle ups,
2. strict pull ups and strict
ring dips UB,
3. strict banded pull ups and strict banded
ring dips. Use same band for
both and note band used.

Then…

Deadlift
10-10-10
*The 10RM Deadlift is an area we can get
into a little trouble if we let our “ego” get in the way.
We are looking for a FLAT BACK 10RM
today, not cat back, spine shooting out
10RM. Be mature and take a step back
when findiing your 10RM today.

We also want to avoid belts if possible. Belts should be used as a “feedback” device ONLY. The belt does not support you, you push against the belt and it gives you feedback that you are bracing throughout the lift. Using a belt on something like a 10RM can give a false sense of safety. This is an amazing opportunity to take a step back and focus on moving well for 10 reps.

It’s that time of year again. Another year in the book and another anniversary party to throw! Save the date for August 18th.

“BULGER”
10 Rounds
Run 150 meters
7 chest-to-bar pull-ups
7 front squats (135#/95#)
7 handstand push-ups

55+ RX
“BULGER”
10 Rounds
Run 150 meters
7 chest-to-bar pull-ups
7 front squats (95#/65#)
7 Ring push ups (12″ from floor, top of ring touches shoulder at bottom)

Theme: Gratitude

Canadian Forces Cpl. Nicholas Bulger, 30, of Peterborough, Ontario,
assigned to the 3rd Battalion of Princess Patricia’s Canadian
Light Infantry, based out of Edmonton, Alberta, died July 3, 2009,
while on patrol in the Zhari District of Afghanistan
when an improvised explosive device detonated near his vehicle.

Bulger is survived by his wife, Rebeka; and daughters, Brookelynn and Elizabeth.

This is one of those workouts where the reps, weight, and distance force you to keep moving at a pace that’s just below the redline for the majority of the back half of this workout.

Start by modifying the CTB pull ups to regular pull ups before resorting to a band, Jumping, or ring rows. Whatever modification you choose, make sure it’s something you write down as this is a “benchmark” workout and repeatability of the modification
is important for the next time you do Bulger.

The front squat weight is light and you should be able to go unbroken on each set.

The handstand push ups should be modified by reps first. Looking for something you can do in one set unbroken each round (kipping is okay for RX). If this is 3, cool! 2, no problem, but you must be able to do it each set unbroken. Modify from there to strict ring push ups. This can be further modified by pushing the rings further and further outto be able to do 7 reps unbroken with a stiff midline and sound mechanics. No crazy arching of the back.

We like the rings vs a normal push ups because of the dynamic nature the frictionless plane of the rings add to the movement. This requires the rotator cuff and surrounding muscles to work
more than a regular push does.