CrossFit

GRANITE GAMES WOD 3

Warm-Up: Row 500m, 2(20 Arm Circles f/bk + 10 Squats + 10 Cossacks + 4 Push-ups); movement review & practice, rounds of 3-2-1 reps

AMRAP 12:00

  • 12 Chest-to-Bar Pull-ups

  • 8 Deadlifts

  • 12 Handstand Push-ups

  • 8 Deadlifts

Please Review www.thegranitegames.com for weights, movement standards, and scaling options BEFORE class!

Cool-Down: 200m walk, low lunge w/hamstring stretch, super triceps, calf w/arms across

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park! TAPER WEEK!

AM: Squat 5*3 or %*5 @80-90% usual weight

PM 8-12*200m, rest 2:00 between each. Hold same pace as at beginning of this program. Focus on technique

GraniteGamesflyer

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

15-20 Minutes of drills/warm-up, then 3*5k @80-90% 5k race pace, rest 10-15:00 between each

AftonTrailRun

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

CrossFit

Warm-Up: 3(10 Hollow Rocks + 5 Push-Ups + 3 Pull-ups)

Pull-up Progression/Pistol Progression

W/U2: Run 400m 3 Ball Slams + 3 Pistols, Run 200m + 3 Ball Slams + 3  Pistols

For Time:

  • Run 800m, then 21-15-9 reps of:

  • Ball Slams

  • Pistols

Cool-Down: Cheerleader stretch, cat/cow, 6-point rainbows

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

15-20 min drills, 10k at 80% 10k race pace. Preferably on the course at Afton State Park

CrossFitSlipstream

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

CrossFit

Warm-Up: Row 500m, 1 width +3 pull-ups + 3 HSPU version each: toy soldiers, inchworm; DL 5@33%, 50%, 3 @ working weight; 3-2-1 reps each exercise

GRANITE GAMES WOD 4 (yes, 4 – it has less overlap with what we’ve done this week than GG WOD 3, which we’ll do Monday.)  If you need to do both workouts today or Monday, please call, text, or email to let us know.

FOR TIME:

  • 5 Overhead Squats

  • 5 Toes-to-Bar

  • 10 OHS

  • 10 TTB

  • 15 OHS

  • 15 TTB

  • 20 OHS

  • 20 TTB

  • 15 OHS

  • 15 TTB

  • 10 OHS

  • 10 TTB

  • 5 OHS

  • 5 TTB

PLEASE review www.thegranitegames.com for weights, movement standards, and scaling options BEFORE coming to the gym!

Cool-Down: 200m walk, Band: shoulder, arm, hip front & back

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

Do CrossFit or Yoga/Mobility

CrossFit Slipstream

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

CrossFit

Warm-Up: 400m run 3(10 push-ups, 10 squats, 10 cossacks, 10 6-point rainbows)

KB Movement Instruction/Practice/find working weight

5 RFT:

  • 30 KB Swings

  • 20 KB Goblet Squats

  • 10 KB Clean & Presses

*switch KB if needed

Cool-Down: seated forward fold, seated twist, cheerleader, couch

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

30-45 minutes of drills/warm-up, then 2*200m w/1:30 rest, 2*400m w/1:30 rest, 3*1,000m w/3:00 rest

CrossFitSlipstream

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

You get fitter, faster, by using a weight that just allows you to do your reps unbroken.

In CrossFit, we do “met-cons” to improve our cardiovascular fitness, which are high-intensity workouts often using weights.  To get the most bang for our buck, we want to use a weight that allows you to move as fast as possible, while still challenging you to work at your limit.  This means you’re maximizing your power output, and therefore your fitness gains.  You may find it easier to push yourself harder, and get fitter, faster, if you understand what this means.

What is power? Physics textbooks define power by the formula P=w/t.

P=w/t

Where:

  • P = power

  • w = work, which in turn =  force * distance

  • t = time

So we can also write the formula as Power = (force * distance)/time

The force is equal to the weight moved.  Normally, we ignore body weight to vastly simplify the math.  Obviously, it is always relevant, but it is also pretty much the same unless you are rapidly gaining or losing weight, so we normally treat it as constant.

Distance is how far you move the weight.

Time is how long it takes you to move the weight that distance.

CrossFit defines “fitness” as “increased work capacity across broad time and modal domains.”  That “increased work capacity” means the ability to do the same amount of work, or more, in less time.  This means you can do a more challenging version of a workout in the same time, or do the same version of a workout in less time.  You will even find yourself doing a harder version of a particular workout in less time!  This is increased work capacity, which is the same thing as increasing your average power output.

Related: Strength Training for Endurance Athletes – Videos & Guide

CrossFit met-con’s are all about average power output.  Think about a met-con you’ve done where round 2 took much longer than round 1, and round 3 longer than 2.  Your average power output dropped.  Being fitter is about (1) increasing your maximum power output, and (2) improving your ability to maintain your power output over time.

Being fitter is about (1) increasing your maximum power output, and (2) improving your ability to maintain your power output over time.

So what does this have to do with 50-60% of 1 repetition maximum (“1RM”)?  When we program met-cons at CrossFit Slipstream, especially benchmark workouts that have “prescribed” weights to them, you will notice that we direct you to “use the lower of 42.5/30kg or 60% 1RM” for the weight to use.  In this example, if your 1RM for the movement in question is 70/50 (men’s weight/women’s weight) or more, you can use the “prescribed” weight.  If you can do much more than 70 or 50, congratulations!  You should be able to do the workout really fast at 42.5 or 30 kg!  If your 1RM is less than that, use 60% of your actual or estimated 1RM.  This will adjust the difficulty to keep your power output high, which is the best way to – you guessed it – increase your average power output.

crossfit-barbell

Doing the workout with too much weight will slow you down, lowering your average power output, reducing the metabolic load, and reducing your metabolic gains from the workout in favor of strength gains. While we want to get stronger, the time to do that is during focused strength work, not during met-cons.

Related: What Do You DO At A CrossFit Box?

Through a mix of reviewing the scientific research and our own experience, we find that 50-60% of 1RM allows most of our athletes to complete most weightlifting sets unbroken, which is important to keeping your speed, and thus your average power, high.

In sum, the 50 & 60% marks come from a mix of science and experience of what works to keep you moving fast, but challenged, to maximize the benefit of your workout. It also automatically adjusts your weight so you can benefit fully from having others around you doing the same workout – you’ll be able to keep up and that helps you push yourself harder!

John-300x290

-John Bryant

Founder/Head Trainer

john@crossfitslipstream.com

CrossFit

Warm-Up: 3:00 DU practice 3(10 Pass-Thru’s, 10 PVC Good Mornings, 10 PVC Windmills, 5 Push-ups, 3 Pull-ups)

20:00 to find Deadlift 1RM

W/U2: 20 ankle circles, 10 squats, 3-2-1 reps each exercise

AMRAP 6:00

  • 3 Deadlifts @70% 1RM

  • 7 Kipping Pull-Ups

Cool-Down: Calf/wrist, standing quad stretch, super triceps, arms across

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

Do CrossFit

CrossFitSlipstreamPress

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

CrossFit

Warm-Up: 2(10 Squats, 10 cossacks, 20 arm circles f/b); Burgener (snatch)

Snatch 3-2-2-2-1-1

Clean & Jerk 3-2-2-2-1-1 for daily max

Back Squat 5@bar, 33%, 50%, 3@65%, 2@75%, 80@ 1RM

  • at 80% 1RM: 2 reps every 0:15 until you fail to complete 2 reps.

  • Rest 0:30, then do 1 rep every 0:15 until you fail.

Cool-Down: Couch, seated fwd fold, arms across, super triceps

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

AM: 20-30 minutes of drills, 6-8*600m w/easy 300m between

PM: do CrossFit

CrossFitSlipstreamBackSquat

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

CrossFit

GRANITE GAMES WOD 2!  PLEASE review the movement standards, weights, and other requirements here.  

CrossFit

Warm-Up: Band hip front & back, ankles, arm, shoulder; 2:00 box prayer; 2(15 Calorie row + 5 reps each exercise)

AMRAP 17:00:

  • 50 Calorie Row

  • 50 Wall Balls

  • 50 Shoulder-to-Overhead

  • 50 Box Jumps

Cool-Down: 200m walk, low lunge w/hamstring stretch, super triceps, calf w/arms across

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

CrossFit Endurance Recovery WOD: RFQ: 10-12 reps each

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

OR Yoga/Mobility

GraniteGamesflyer

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

15-20 Minutes of drills/warm-up, 10 miles at 80% of 10 mile TT pace, preferably on trails

AftonTrailRun

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.