Coast Range CrossFit

RE-TEST
Max time in an L-Sit
*Rx is on rings with
Rings 12″ off floor. Scale by
brining rings up to 24″, then to
a 24″ box. Knees can tuck, but
heels must stay in front of body
and heels can’t touch floor.
USE EXACT SAME SCALE AS ON
JUNE 9TH.

Then….

Every other minute on the minute for 14 Minutes
Full Snatch + 2 Hang Snatch
As Heavy As Possible
Weight can move up and down across seven sets

Theme: Core strength Test, high skill weightlifting.

This is a mid cycle Test on our L-Sit with the overall goal to have the majority of the gym able to hold a 60 seconds L-Sit. Our last test showed a gym average of 34.7 seconds.
Improving our hip flexor strength has massive transfer over to almost every movement we do in CrossFit. Anything where the hip must flex and extend is improved with a longer L-Sit. Examples include:
Olympic lifting
Kipping pull ups
Kipping HSPU’s
Burpees
Wall Balls
Push Press
Push Jerk
KB swing
DB/KB Snatch
Running
Rowing
Broad jump
Muscle up
Bar Muscle up….
This list can go on, but I’ll stop there.

Next, we move to another Hip dominated movement in the Snatch complex. An amazing opportunity for all skill levels to improve in all 10 of the general physical skills
1. Cardio respiratory endurnace
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Agility
9. Balance
10. Accuracy
Just 1 rep of the snatch involves all 10 of these skills. Just as improving your L-Sit has transference to a vast list of movements, doing one rep of a snatch has just as, if not more cary over to every task we may come across in our lives, even though it may
not directly mimic a movement we would do in our day to day routines.
Higher level athletes will look to push the percentage as high as possible to their 1RM hang snatch, with the goal of both challenging themselves muscularly and neurologically. Another good goal to shoot for is trying to hit the weight you used on the snatch, hang snatch complex we did on Friday June 29th.

A newer athlete may not see as much of a challenge muscularly, but the neurological demands will be great as they learn to link the movement together.
Remember it goes “Mechanics, Consistency, and then Intensity”. If you cannot perform the squat snatch with your eyes closed and with no mobility restrictions that could cause injury in the shoulder or hip, then emphasis should be placed on light weight and learning
the movement. Pick something to focus on like footwork, or bar path.

Stick to one thing however and don’t try to fix everything at once. You will overwhelm yourself and may not make any improvements. One thing at a time, until you can do it with your eyes closed.

Nutrition, Sleep, and recovery built this. 

For Time
150 wall balls (20#/14# @ 10′)
100 KB Swings (53#/35#)
Run 1 mile

55+ RX
For Time
100 Wall Balls (14# @ 10′ /10# @ 9′)
75 KB Swings (44#/26#)
Run 1 mile

Theme: Mental tougness, muscular endurance,
cardiorespiratory respiratory endurance

This workout is a grind, both physically and mentally. Pairing
a squat (wallball) with and hinge (KB Swing), is a nasty combo.
While we are using alot of “big movers”, the weight of both the
wall ball and the kettlebell rewards the mentally tougher athletes.

When picking a weight today for the wallball, choose one that
you could do 75-100 reps unbroken if asked to. Now this doesn’t
mean you will do this, but if the ONLY test was to do 75-100 wall-balls unbroken you could do this. For some this means modifying to an air squat.
I would suggest most try to shoot for sets of 25-30 reps unbroken,
with no longer than 10 seconds rest between sets. This has you
finishing the wall balls around 6 – 7 minutes.

If you do modify to an air squat, a good goal to shoot for is 75
to 100 reps without stopping! A challenging mental battle, but
physically one that anyone in our gym can accomplish.

Choose a KB weight that you could do sets of 40-50 reps
unbroken. Light! If there aren’t enough KBs, use a light dumbbell
and hold it by one end. A grip challenger and great modification.

Shoot to finish the KB swings in under 6 minutes. This means
heading out for the run around 12-13 minutes.

Goal is to have everyone finish in under 25 minutes.

Looking good! 

RE-TEST
Max UB strict HSPU’s
*Use EXACT same scale as
you used on June 8th.

Then…

AMRAP 10 Minutes
40′ HS Walk
12 DB Snatch 75/55lbs

55+ RX
AMRAP 10 Minutes
4 Wall Walks
12 DB Snatch 50/35lbs

Theme: Unilateral strength balance, high skill gymnastics

Scary! Walking on your hands!!!

When did we stop being kids????

I used to walk on my hands all the time as kid growing up.
For no reason, other than it was FUN!

I wish i’d known back then what I know now. That walking on your hands builds rotator cuff strength and promotes a healthy joint in the elbow and wrist.
That it also builds awareness of what a neutral spine is and
more importantly, what it is NOT! A kinistetic awarness that benifits
every one at some level. And finally that, oh yea… IT’S FUN!

The handstand walk can be modified for every athlete regardless of ability level, but the athletes that will benefit the most are those who have never done it!
A good modification for the HS Walk would be the following:

Can hold a HS, and do 1 or more strict HSPUs
HS Walk, but modify to distance you can complete in no more than four sets.
Don’t get stuck on to complete a “distance”, instead shoot for 4 sets each round.
If you make 40′ in less than four sets, than good on you!
Move on to the next movement.

Can hold a HS, but can not do a HSPU
20 alternating shoulder taps against a
wall, or 20 hand shifts back and forth each round. This will promote the building of the skill, while working the strength needed in the shoulders and midlineto hold a handstand.

Cannot do a HS, but can do 3-5 strict push ups
Wheel barrow walk with upper body while dragging feet behind
on turf. Place your toes in the holes of a 5# or 2.5# metal plate and drag your feet behind you for 20′ each round. This is HARD and many may not be able to do. It’s actually a good modification UP for someone who can easily do shoulder taps. Don’t believe it can be done?
Here is proof https://youtu.be/whM9TFm0tSw

Cannot do a HS and push ups are HARD for you
Bear crawl 40′ with hips higher than your shoulders.
The higher the hips are over the shoulder, the more demand you will place on the shoulder. This is a great and bad modification all at the same time. On one hand, you can make a ton of improvement in both skill and strength if you really push yourself on the height of the hip and the stimulus of the movement. This can be hard for someone
who has never done a HS Walk before, as they don’t know what the “stimulus” feels like.

A good parallel you can draw is thinking of the effort it takes to do a wall climb as high as you can (as this is a very common modification for a HSPU). One wall climb could be seen as a 10-15′ HS Walk, depending on bodyweight. So when doing the bear crawls, they
should be so hard you have to stop at lest twice, maybe 3 times each round during the HS Walk portion of the workout. This should help you determine if your hip is high enough. So if you’re doing all 40′ unbroken no problem, you need to make it harder.

The weight on the DB Snatches should be something you can’t recycle reps from one hand to another. You should have to put the weight down to the ground, switch hands, and go again.

The king of hotdogs, is also the king of calories! Holly cow… 

10-9-8-7-6-5-4-3-2-1
Burpee Box jump Over 30/24″
Toes to bar

55+ RX
10-1
Burpee Box Step Overs (24″/20″)
Weighted Sit ups (35#/25#)

Theme: Gymnastics

A purely gymnastics test, today’s workout looks to build core strength, specifically in the hip flexors and lower abdominals,
as well as work muscle endurance in a decending rep scheme
that keeps you going and motivated as the workout progresses.
An easy mental win comes with each round as you chip away
at what should be unbroken sets of T2B and “smart” delibrated
paced burpee box jump overs.

Knowing the toes to bar are ideally looking for unbroken sets,
scale the number of repititions where you can get large sets
(for you) unbroken. A good modifaction rep scheme that
would work well for someone who can do 5-8 ubroken toes to
bar, would be 5-4-3-2-1-5-4-3-2-1.

As the decending rep scheme goes down, conifidence goes up
but the abdominals and hip flexors are getting more time
to recover as well. This is when we push the body back into
another large set, but something achievable.

Pick a height on the box that allows you to jump and not have to
step up with each rep, as the “jumping” action will elevate the
heart rate more than a step up would. This is the desired effect
of a burpee box jump over. This could be modified to burpees
plate jump overs on a 45# plate for those who are concerned of
jumping or simply can’t jump as high as a 20″ box. Any height
in between is encouraged as long as it still promotes a strong
steady pace on the movement. While a little time will be taken setting up to make the jump, no excessive breaks should be spent.

The quest for a 1 minute L-Sit continues!  5:30am doing the work.

4 Rounds
21 Sumo DLHP (you pick weight)
3 Rope Climbs
Run 400m

55+ RX
4 Rounds
21 SDHP (you pick weight)
1 Rope Climb
Run 400m

Theme: weakness awarness

Stimulus: Today’s workout is a mixed modal domain workout, testing core to extremity movement, high skill gymnastics, grip strength, as well as our cardio respiratory endurance.

A well rounded workout that has no where to hide. Have a weakness in gymnastics, but love the barbell? You may be able to crush the barbell, but will be exposed in the rope climbs or run.

Opposite is true for the endurance lovers! Make up some time on the rope climb and run, but know the most benefit for you comes in the form of a barbell.

Set a goal for yourself, every time you touch the barbell to do large unbroken sets while pushing yourself on the weight to something you can do at least 6 reps, but not exceeding 15.

This will be a good weight to encourage strength gains,
while still helping you maintain good mechanics.

For our stronger population, take the opposite approach. Choose a weight on the barbell you can accomplish all 21 reps unbroken at a fairly fast pace. Now set some goals on the run. For a higher level athlete a sub 1:30 four hundred meter run every round would be
a great goal for a male athlete.
While a sub 1:50 would be awesome for a stronger female to shoot for every round.

This is running a 400 meter interval at about 90% effort of your PR Mile pace. It should be very uncomfortable for an athlete who struggles at endurance modalities.
The parallel could be mad of the effort it takes to back-squat or deadlift 90% of your 1RM.
The same effort should be put forth here.

It’s not goodbye, it’s “see ya later” Jess! Jess had her last workout with us this past Thursday, before her and the family make their move to Texas. A new and exciting future is definitely in store for this amazing family, but just know we will truly miss you Jess and Haz Man! See you at Christmas! 

“Dallas 5”
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155/105#
7 box jumps, 24″/20″
Then, 5 minutes of:
Turkish get-ups, 40/25#
Then, 5 minutes of:
7 snatches, 75#/55#
7 push-ups
Then, 5 minutes of:
Rowing (calories)

55+ Rx
“Dallas 5″
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 115#/85#
7 box step ups, 24″/20”
Then, 5 minutes of:
Turkish get-ups, 35#/25#
Then, 5 minutes of:
7 snatches, 55#/35#
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible
at each 5-minute station.
Rest 1 minute between stations.

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five.
He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force.
He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002.
He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that.
He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989.
The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police.
He is survived by his wife, Emily, and many other friends and family members.

Theme: Grit & gratitude
Time domain: LONG
Loading: Light/ bodyweight

Today we remember 5 officers who lost their lives in the line of duty this day back in 2016. The Dallas 5 is five, five minute tests of
muscle endurance and cardiorespiratory endurance. Put a picture
in your head about who these heroes were. Use this to pull strength from when the workout begins to get tough.
This is how we keep their names alive and remember their heroic efforts in the CrossFit community.

“Mary”
AMRAP 20 MIN
5 handstand push ups
10 alternating pistols
15 pull ups

55+ RX
AMRAP 20 MIN
5 push ups
10 Air Squats
15 pull ups

Theme: Gymnastics / muscle endurance
Time Domain: Long
Loading: bodyweight

Another bodyweight day, but working on gymnastics and muscle endurance today.
We also add more skill based movements that will demand more of the CNS than yesterdays row and jump workout. So while, yes, this is a bodyweight workout look out for this one. Athlete can accumulate over 200 pull ups, 100 pistols, & 80 HSPU’s quickly in this workout. So let’s be sure to be drinking a ton of water the rest of the day to help with DOMS (delayed, onset, muscle, soreness) in the biceps and triceps.

Is your poor mobility holding you back? In just six short weeks John saw amazing improvements and was able to transfer that to PRs in the gym. If you’d like to sit down for a free one on one talk with Coach Wes about setting up a personalized program to help you with your mobility (or any goal you may have), email him at wes@coastrangecrossfit.com 

5 Rounds
AMRAP 3 MIN
Row 300m
Max Double Unders

Rest 2:00-3:00 min between

Class Cash out
Accumlate 2 min L-Sit on 2 45# plates
stacked on one another.

Theme: Cardiorespiratory endurance
Time domain: Short with about a 1:1 work to rest ratio
depending on trip ups with double unders
Loading: Bodyweight

After the 4th of July we’re gonna assume that not everyone
ate or slept the best yesterday. And after a pretty gnarly Monday
and Tuesday as far as workouts go, it’s a good day to flush out
some of that waste and sweat out some of that crappy food
and drink.

We stick to the regularly scheduled program with more ab
accesory work. 60 second L-Sit hold in our sites!

Calling all Giants fans!!!! We’ll be tailgating at the stadium around 11am this Saturday, then catching the afternoon game at 1:05pm. Come hang out with us! A’s fans can come too… 

Front Squat
10-10-10
*Same rules apply today as it did two weeks
ago with out 10RM back squat. Work up
to a 10RM FS…. Ahhhhh, SCARY! This
will show not only your mental toughness, but
spinal errector and abdominal strength. A
true “core” test!

Class cash out
100 weighted sit ups (50#/35#)
55+ RX
40#/30#

Today’s theme: Strength Endurance
Time Domain: SHORT intense bursts of energy, with
lots of rest between attempts
Load: HEAVY

We established a 10RM Back squat. Now it’s time to test
that Front Squat. We want to see that somene
can hit between 75%-80% of they’re 10RM Back squat on
their 10RM Front Squat.
We continue to work on building a stronger core after
we tested our max L-Sit a couple weeks ago. Goal is to get
everyone who re-tests their L-Sit to average over 60 seconds
on their hold. We averaged 34.7second.

Planning has begun for our 2nd annual Team Throw down at Coast Range. With the addition of the mezzanine, this years comp is sure to be an awesome experience for both athletes and spectators.  Who’s gonna be on your team? Same format as last year: 2 person, same sex teams with both Scaled and Rx divisions. 

October is still the month, but the weekend is undecided. Looking at either the 3rd or 4th Saturday of October right now.