WOD

FRIDAY, MAY 18, 2018
Gabe Beltran| wod| May 17, 2018| 0 Comments

Strength:

Squat

Followed By:

'Annie' 50-40-30-20-10 Double Unders Situps

THURSDAY, MAY 17, 2018
Gabe Beltran| wod| May 16, 2018| 0 Comments

Strength:

Deadlift

Followed By:

Every minute, on the minute, for 18 minutes (6 sets): Minute 1 – 250m Row Minute 2 – 15 Kettlebell Swings (53/35) Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

WEDNESDAY, MAY 16, 2018
Gabe Beltran| wod| May 15, 2018| 0 Comments

Strength:

Clean and Jerk

Followed By:

Five rounds for time of: 9 Power Cleans (135/95) 12 Box Jump Overs (20/14) 15 Hand Release Push-ups

TUESDAY, MAY 15, 2018
Gabe Beltran| wod| May 14, 2018| 0 Comments

Strength:

Front Squat

Followed By:

Four rounds for time of: Complete as many rounds and reps as possible in 2 minutes of: 5 Power Snatches (115/75) 10 Push Press (115/75) Rest 2 minutes between rounds

MONDAY, MAY 14, 2018
Gabe Beltran| wod| May 13, 2018| 0 Comments

The 10 Components of Fitness

When I found CrossFit in 2010, I was like many people where I wasn’t necessarily sure what I was looking for but I definitely knew I needed a change. What I found with CrossFit was a blend of strength and conditioning where I was able to improve my general physical conditioning and strengthen my body to continue to do what I enjoyed doing. What I learned thereafter was and is still applicable today. In 2003, Jim Cawley and Bruce Evans of Dynamax (Yes, the wallball brand) dumbed down to help us understand fitness by listing the 10 components of fitness and it was immediately adopted by CrossFit as an explanation to programming and fitness. The 10 Components of Fitness: 1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen. Endurance is crucial; it doesn’t matter how strong you are or how fast you jump right into a workout if you cannot hold a pace or you are unable to finish. 2. Stamina – the ability of body systems to process, deliver, store, and utilize energy. This is why we often program higher repetitions of a movement or exercise so we can build up stamina to handle volume. An example would be Murph, an upcoming hero WOD we do on Memorial Day that will test our stamina with a volume of certain movements. 3. Strength – the ability of a muscular unit, or combination of muscular units to apply force. The best way to build strength is to lift weights. This is why we squat, push and pull weight. These are functional movements we will be doing for the rest of our lives. 4. Flexibility – the ability to maximize the range of motion at a given joint. Flexibility or mobility are key to joint and muscle health and also a key component to preventing injuries. Things we do in our day to day world at Ardent are designed to increase general movement patterns. 5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. A great way to increase power is the use of the Olympic lifts; snatches and cleans or even Handstand Pushups. I like to say that these lifts are a blend of speed and power. Our muscles must fire and react quickly in such a complex movement. This is why we snatch and clean weekly! 6. Speed – the ability to minimize the time cycle of a repeated movement. Speed is developed in many ways. We often use work-to-rest ratios and/or sprints within our programming to develop speed. We will also use methods like EMOM (every minute on the minute) to develop a volume of work in a faster cycle time then possibly comfortable. 7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements. Have you every fallen on your butt during a wallball or a clean? We often are testing our coordination through complex movements which require our brain and body to work in cohesion and coordinate. 8. Agility – the ability to minimize transition time from one movement pattern to another. We often put in place lateral movements. Unlike just relying on running as our source of fitness which in generally moving our body in one forward direction, we incorporate movements that allow and require us to move unilaterally and push in all different directions. 9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base. I feel balance is almost always required just to get through our group warmup. Constantly testing our body in different positions and working large muscle groups which almost always compliment our core strength continue to help our balance. 10. Accuracy – the ability to control movement in a given direction or at a given intensity. Everything from pulling yourself under a bar in a snatch or hitting the line during a wallball throw requires accuracy. It is important to understand that all of these components go into our week to week programming at Ardent. It is also another reason to not cherry pick workouts because you do not enjoy them or feel that you are not “good” at them. Some without the others can be helpful but to get the full benefit we need an inclusion of all of these components. Lastly, if you look at the graph attached below it breaks this down slightly further. The components on the left; Strength, Stamina, Endurance and Flexibility are all things that we can train. We get better at them by working and training them often. The components on the right; Coordination, Agility, Balance and Accuracy are components that come together by practice. We come to Ardent Barbell class to work specifics of the lift or gymnastics class to work on technical aspects, etc. The middle components are power and speed which are adapted with a balance of both training and practice. Power and Speed are also increased by utilizing all of the other components. So, now when all of your relatives ask you about this new CrossFit thing that you’ve been posting about, you can all feel qualified to explain why it is you are doing what you are doing. At Ardent we hope to help you live a long and fruitful life by incorporating these 10 components and make you a functionally fit human being. - Coach Ryan

Strength:

Snatch

Followed By:

Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Pull-Ups 10 Alternating Single-Arm Dumbbell Snatches (50/35) 20 Wall Balls (20/14)

FRIDAY, MAY 11, 2018
Gabe Beltran| wod| May 10, 2018| 0 Comments

Strength:

Squat

Followed By:

21 - 15 - 9 OHS (115/75) Toes to Bar

THURSDAY, MAY 10, 2018
Gabe Beltran| wod| May 9, 2018| 0 Comments

Strength:

Deadlift

Followed By:

For time: Run 200m x 8 *Rest 2 minutes between each

WEDNESDAY, MAY 9, 2018
Gabe Beltran| wod| May 8, 2018| 0 Comments

Strength:

Clean and Jerk

Followed By:

“Grace” For Time: 30 Clean and Jerks (135/95)

TUESDAY, MAY 8, 2018
Gabe Beltran| wod| May 7, 2018| 0 Comments

Strength:

Front Squat

Followed By:

Complete as many rounds and reps as possible in 9 minutes of: 9 Burpee Box Jump-Overs (24/20) 9 Wall Balls (20/14) 9 Ring Dips

MONDAY, MAY 7, 2018
Gabe Beltran| wod| May 6, 2018| 0 Comments

Strength:

Snatch

Followed By:

For time: 1000 Meter Row 400 Meter Run 40 Push Press (115/75) 400 Meter Run

FRIDAY, MAY 4, 2018
Gabe Beltran| wod| May 3, 2018| 0 Comments

Strength:

Squat

Followed By:

Complete as many rounds and reps as possible in 8 minutes of: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean 6 Toes to Bar 9 Hang Squat Clean 9 Toes to Bar … Up by (3) reps each round

THURSDAY, MAY 3, 2018
Gabe Beltran| wod| May 2, 2018| 0 Comments

Strength:

Deadlift

Followed By:

For time: 5 x 500m Row *Rest 3 minutes between each

WEDNESDAY, MAY 2, 2018
Gabe Beltran| wod| May 1, 2018| 0 Comments

Strength:

Clean and Jerk

Followed By:

For Time: 50 Hang Power Snatch (75/55) 50 Bar Facing Burpees 50 Hang Power Snatch

TUESDAY, MAY 1, 2018
Gabe Beltran| wod| April 30, 2018| 0 Comments

Strength:

Front Squat

Followed By:

Complete as many rounds and reps as possible in 12 minutes of: 6 Thrusters (135/95) 9 Strict Handstand Push-Ups 12 Hand Release Pushups

MONDAY, APRIL 30, 2018
Gabe Beltran| wod| April 29, 2018| 0 Comments

Strength:

Snatch

Followed By:

Four rounds for time of: 400M Run 25 Unbroken Wallballs (20/14)

FRIDAY, APRIL 27, 2018
Gabe Beltran| wod| April 26, 2018| 0 Comments

Strength:

Squat

Followed By:

21-15-9 Power Snatch (115/75) Box Jump (24/20)

THURSDAY, APRIL 26, 2018
Gabe Beltran| wod| April 25, 2018| 0 Comments

Strength:

Deadlift

Followed By:

AMRAP 4: 21/15 Calorie Row 21 Toes to Bar 21 Thrusters (75/55) rest 4 minutes AMRAP 4: 15/12 Calorie Row 15 Toes to Bar 15 Thrusters (95/65) rest 4 minutes AMRAP 4: 9/6 Calorie Row 9 Toes to Bar 9 Thrusters (115/75)

WEDNESDAY, APRIL 25, 2018
Gabe Beltran| wod| April 24, 2018| 0 Comments

Strength:

Clean and Jerk

Followed By:

Complete as many rounds and reps in 10 minutes of: 21 Power Cleans (95/65) 15 Push-ups 9 Handstand Push-ups

TUESDAY, APRIL 24, 2018
Gabe Beltran| wod| April 23, 2018| 0 Comments

Strength:

Front Squat

Followed By:

Complete as many rounds and reps in 20 minutes of: 30 Double Unders 15 Wall Ball Shots (20/14) 5 Ring Muscle-ups

MONDAY, APRIL 23, 2018
Gabe Beltran| wod| April 22, 2018| 0 Comments

Strength:

Snatch

Followed By:

’Nancy’ Five rounds for time of: Run 400m 15 OHS (95/65)

FRIDAY, APRIL 20, 2018
Gabe Beltran| wod| April 19, 2018| 0 Comments

Strength:

Squat

Followed By:

Complete as many rounds and reps as possible in 12 minutes of: 4 Bar Muscle-Ups 8 Toes to Bar 12 Dumbbell Push Presses (50/35)

THURSDAY, APRIL 19, 2018
Gabe Beltran| wod| April 18, 2018| 0 Comments

Strength:

Deadlift

Followed By:

For time: 30/20 Calories of Assault Bike 400 Meter Run 10 Front Squats (155/105) 20 Burpee Box Jump-Overs (24/20) 10 Front Squats

WEDNESDAY, APRIL 18, 2018
Gabe Beltran| wod| April 17, 2018| 0 Comments

Strength:

Clean and Jerk

Followed By:

AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders

TUESDAY, APRIL 17, 2018
Gabe Beltran| wod| April 16, 2018| 0 Comments

Strength: Front Squat Followed By: Five rounds for time of: 20 Wall Ball Shots (20/14) 5 Squat Snatches (135/95)

MONDAY, APRIL 16, 2018
Gabe Beltran| wod| April 15, 2018| 0 Comments

Strength:

Snatch

Followed By:

'Interval Helen' Three rounds for time of: Run 400m 21 KB Swings (53/35) 12 Pullups rest 90 sec between rounds

FRIDAY, APRIL 13, 2018
Gabe Beltran| wod| April 12, 2018| 0 Comments

Strength:

Squat

Followed By:

Three rounds for time of: 400m Run 15 Toes-to-bar 9 Power Snatch (135/95)

THURSDAY, APRIL 12, 2018
Gabe Beltran| wod| April 11, 2018| 0 Comments

Strength:

Deadlift

Followed By:

Four rounds for time of: 7 Deadlifts (185/125) 7 Hang Power Cleans 7 Push Jerks

WEDNESDAY, APRIL 11, 2018
Gabe Beltran| wod| April 10, 2018| 0 Comments

Strength:

Clean and Jerk

Followed By:

Complete as many rounds and reps as possible in 15 minutes of: 5 Strict Pull-Ups 10 Strict Handstand Push-Ups 20 Air Squats

TUESDAY, APRIL 10, 2018
Gabe Beltran| wod| April 9, 2018| 0 Comments

Strength:

Front Squat

Followed By:

12 - 9 - 6 Hang Squat Cleans (165/115) Bar Muscle Up

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