Mark!
GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE STARTING 3.19.20:
5 PM – Class WOD
SATURDAY
8 AM – Class WOD
8 AM- YOGA
9 AM – Class WOD
Moving forward the only link you will need to jump into class is: https://zoom.us/j/2740893085
“Farm Land” Class
AMRAP 15
9 Strict Pull Ups
15 Hand-Release Push Ups
21 Dumbbell Swings
“Farm Land”: Limited/ No Equipment Edition
AMRAP 15
15 Hand Release Push Ups
18 Bent Over Backpack Rows
21 Glute Bridges
Warm Up
General-
:30 Mountain Climbers
:30 Alternating Scorpion Stretch
:30 Sumo Stance Inchworm
5 Box/Table Push Ups (Least Challenging Version)
:30 Mountain Climbers
:30 Alternating Forearm Plank to Push Up Plank
:30 Good Mornings
5 Knee Push Ups (or Box for Mod)
:30 Mountain Climbers
:30 Sumo Stance Good Mornings or Bent Over “Imaginary Backpack” Rows
:30 Glute Bridge Hold (With alternating leg extension for spice)
5 Floor Push Ups (or Knee/Box for Mod)
Class Specific Warm Up
:10 Inactive Bar Hang
:10 Active Bar Hang
5 Scap Retractions
5 Strict Pull Ups
5 Floor Push Ups (or most challenging variation)
5 Hand Release Push Ups
*Do not need to release hands if doing push up to box or table*
10 Dumbbell Deadlifts
(Sumo-ish stance; DB between feet, grip center of DB with both hands)
10 Dumbbell Russian (Chest/Eye Level) Swings
10 Dumbbell American (Overhead) Swings
*Swap DB for workout weight*
5 Dumbbell Deadlifts
5 DB Russian Swings
5 DB American Swings
Class WOD Warm Up Round:
2 Strict Pull Ups
4 Hand Release Push Ups
8 Dumbbell Swings
Limited/No Equipment Specific Warm Up-
5 Floor Push Ups (or most challenging variation)
5 Hand Release Push Ups
*Do not need to release hands if doing push up to box or table*
10 Bent Over Backpack Rows
*Increase Backpack to workout weight if necessary*
10 WOD Weight Bent Over Backpack Rows
10 Glute Bridges
Limited/No Equipment Warm Up Round:
4 Hand Release Push Ups
8 Bent Over Backpack Rows
12 Glute Bridges
WOD Modifications-
Alternate rep schemes
Pull Up- 7 or 5
Push Up- 12, 9 or 7
DB Swings- 15 or 12
Swing DB to eye-level if there are any overhead limitations.
Can’t swing at all? Try DB Sumo Deadlift or Glute Bridges instead.
Alternate No-Equipment WOD Rep Scheme:
9/12/15
WOD Guidance-
Class-
2-3 sets at most on both your strict pull ups and hand release push ups.
Break strict work up early and into manageable sets.
Choose a weight on the dumbbell you could complete 21 unbroken. Could break into 2 sets to save grip.
Limited/No Equipment-
Break up hand release push ups early on, into 2-3 sets.
Challenge yourself with bent over row, but shouldn’t be broken into more than 2-3 sets.
Steady on the glute bridges!
Question of the Day-
What food would be the best to make a house out of?
LOVE new schedule!!
SO SO happy you jumped in this morning!! Sorry for technical difficulties– that won’t happen again because we’re UPGRADED and our session times are no longer limited!
Farm Land
5 rounds + 9 PU + 15 HRPU + 2 DB swings
Green band PU & 35#DB
Need to get some heavier DBs… The hand release PU are no joke. I’m surprised I got through as many as I did.
QOD: instant Ramen noodles. Has anyone seen the videos of people fixing broken things with ramen?? If it can fix a broken toilet and hold up, it’s gotta be good enough to build a house!
Nicely done Greg, awesome mods! THOSE RAMEN VIDEOS ARE NUTS, I didn’t think of that!!
Farm Land (5 ring pullups/ 10 HRPU / 15 KB swings 60#) – 5 + 1,
rest 5:00, 2k row: 7:15.2
QOD: It’s hard to argue with Greg’s logic. Ramen it is.
Love the rep scheme you chose! Clearly a perfect choice with that score! Nice work!
Farm Land – 6 + 19, 9 RR/15/21 KBS @ 35#
I remember when Sarah bought the gymnastics rings for the doorframe PU bar and laughed at her before my crossfit days. Thankful we have them while recuperating my elbow. HRPU were the most challenging in this WOD. Unbroken for the swings.
QOTD: Can’t dispute ramen, but you can always use start chomping on bubble gum and plug holes/leaks with the gum.
*can always start…* (wish we could edit text on our comments)
Nice job Mark!! LOVE that Sarah’s early CrossFit antics are now paying off for both of you 🙂
Joey took a rest day, but Wils and I were on it!
Modified Farm Land:
AMRAP 15
15 Hand Release Push Ups
18 KB Swings
21 Glute Bridges
Score = 6 rounds with a #35 KB (Timer beeped in the middle of my last set of Glute Bridges, but I finished the round anyways)
Wils did a rep scheme of 5-8-11 and got 10 rounds with a #5 DB!
(And I totally made fun of Jay for buying a set of Kettlebells years ago, but am grateful for them now! Of course, he has never once used them… But that just means they’re in perfect condition!)
Funny, I didn’t look at the WOD before just doing 5 rounds of
5 strict pull ups
10 push-ups
15 sit-ups.
Miss all you all.
I’m sure it was still a great workout!