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🏋️CrossFit 🏋️

Wed, 9/18/2019 CrossFit
"Fish Out of Water"
For Time
2000 Meter Row
10 Rounds of "The Chief"

1 Round of "The Chief"
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

GENERAL
Complete the 2,000 meters on the rower before moving onto the 10 rounds of "The Chief"
ROW
Pacing wise, it is clear that we need to pace the 2K row (different than a max effort).
The real question is, how much do we pace.
Let's visualize a pace of 2K race pace plus about :10-15 seconds.
It is still a reserved pace, finishing a good 40-45+ seconds slower than our 2K race pace, but this will allow us to push our efforts on the 10 rounds that follow
"THE CHIEF"
"The Chief" is designed in a way that allows you to keep the intensity fairly high
We go from a lower body pull, to an upper body press, to a lower body press
Let's aim to complete the power cleans unbroken touch and go
No other movements interfere with the upper body press, so look to complete all 6 push-ups straight through
The air squats are the easiest of all the movements, so we can use those as the pacer
Find a pace that allows you to get back to the bar and attack the cleans

💪Fit30 💪

Wed, 9/18/2019 FIT30
"Fish out of Water"
Teams of 2
AMRAP 15
70/50 Calorie Bike
Then AMRAP
3 Pushups
6 Kettlebell Swings 35/26
9 Goblet Squats 35/26

Teammates will split the bike evenly however. Then teammates will alternate full rounds of the AMRAP.

💪FitX45 🏋️

Wed, 9/18/2019 FITX45
"Fish out of Water"
Teams of 2
AMRAP 22
90/70 Calorie Bike
Directly into 10 Rounds
3 Pushups
6 Kettlebell Swings 35/26
9 Goblet Squats 35/26

Teammates will split the bike evenly however. Then teammates will alternate full rounds of the AMRAP.

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=09/18/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Tue, 9/17/2019 CrossFit
"Road Trip"
5 Rounds
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders

GENERAL
Going a little bit longer today on this 5 round triplet workout
Looking for "Road Trip" to take around 20-25 minutes to complete (1 Round Every 4-5 Minutes)
KETTLEBELL SWINGS
Let's go a bit heavier with the kettlebell swing today
This should be a weight that you can complete within 2 sets each round
JUMP ROPE
Choose a variation on the rope that allows you to complete the allotted reps in under 1 minute
STRATEGY
Try to bite off big chunks on the double unders and kettlebell swings, as that is the only place you'd stop moving
If you are comfortable with going unbroken on each of these stations, think about bringing up the run pace a little bit
As far as overall round pacing, think of approaching the 5 rounds as follows:
Rounds 1-2: Put a regulator on yourself by coming out slower than you want to - allowing you to maintain speed later on
Rounds 3-4: These are the rounds we want to hold onto our round splits from the first 2 rounds or even slightly improve upon them
Round 5: Finish strong, looking to make this your best round of all 5

💪Fit30 💪

Tue, 9/17/2019 FIT30
"Road Trip"
3 Rounds
15 Burpees
400 Meter Run
80 Single Unders

💪FitX45 🏋️

Tue, 9/17/2019 FITX45
"Road Trip"
5 Rounds
15 Burpees
600 Meter Run
80 Single Unders

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=09/17/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Mon, 9/16/2019 CrossFit
Back Squat
Back Squat
10 Minutes to Work Up to a
Heavy Single

"Hot Mess"
2 Rounds
30 Overhead Squats (95/65)
35/25 Calorie Bike

GENERAL
The big focus today is the overhead squat
"Hot Mess" is designed to take under 10 minutes to complete
OVERHEAD SQUATS
Choose a weight on the barbell in "Hot Mess" that you could complete the 30 reps unbroken in the first round if you absolutely had to
Within the workout, this should be a weight that can be completed within 2-3 sets
BIKE
Choose a moderate pace on the first round bike that allows you to stick to the barbell plan at the start of the second round
Look to increase your pace on the bike in round 2, as there is no work to follow

Overhead Squat
New Training Cycle
Last week was the culmination of our "Sled Dog" cycle with
an emphasis on higher repetition squatting, barbell cycling capacity and a purposeful focus on stamina under load. In the last few weeks of the cycle, we focused primarily on our conditioning and fine-tuning our engines.
From the end of “Sled Dog”, through our upcoming cycle “Katana”, we will be sharpening the blade. This will start next week and last through mid November and take us through the Open.
"Katana" will include progressional stamina work beyond the barbell, comprised of Open-like movements and demands. Fine tuning our work capacity, along with our individual awareness on how to work through varying sets and volume. “Smarter, not harder”, isn’t the aim. We’re going to be smarter, and harder. Fully in tune with our game plan, while being the hardest worker in the room. This is our mindset.
We have two areas of focus in “Katana”:
1. Ability
2. Awareness
Inside competition, especially in a game of inches that is the Open, awareness of our own limits is equally as important as our ability. It isn’t necessarily the sharpest sword that wins, but instead the sharpest warrior. Challenging ourselves with repetition schemes that will build both our physical capacity *and* our understanding of ourselves will prime us to give our best in the Open. We must have both dialed in.
Introducing “Capacity Builders”, we’ll routinely approach larger sets of Open-like movements and repetition schemes. Fine tuning familiar movements with unfamiliar conditions, our aim here is to prepare for any challenge we may see in the Open this October.

Front Squat
Front Squat
10 Minutes to Work Up to a
Heavy Single

💪Fit30 💪

Mon, 9/16/2019 FIT30
"Hot Mess"
AMRAP 12
12/10 Calorie Row
12 Abmat Sit Ups
12 Dumbbell Squats
12 Dumbbell Push Press

💪FitX45 🏋️

Mon, 9/16/2019 FITX45
"Hot Mess"
AMRAP 20
20/15 Calorie Row
20 Abmat Sit Ups
20 Dumbbell Squats
20 Dumbbell Push Press

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=09/16/2019#autoOpenWod=t
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