WORKOUT OF THE DAY
Bear Complex

“Bear Complex”

31 Rounds, fo time:

1 power clean (155/105#)
1 front squat
1 push press
1 back squat
1 push press

*No setting the bar down during a set (power clean must be touch-and-go). Rest between sets as needed. Goal is max load in a set.

August 29

Strength:
Ring Dips: 3 x Max Effort

Conditioning:
Buy-In:
5 Cleans (185/135#)

Then, for time:
15 Deadlifts (185/135#)
30 Overhead Walking Lunges (45/25#)
60 Burpees
30 Overhead Walking Lunges
15 Deadlifts

Buy-Out:
5 Cleans (185/135#)

August 28

Skill Work:
15 minutes of open skill work. Use this time to attack weaknesses!

Conditioning:
10 min AMRAP:
30 DUs
15 Hollow Rocks

“Nasty Girls”

Strength:
Chin-ups: 3 x Max Effort

Conditioning:
“Nasty Girls”
3RFT:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

August 26

Strength:
Strict Press: 5-4-3-2-1-1-1

Conditioning:
4RFT:
30 KB Swings (32/24kg)
12 Burpee Box Jumps (24/20″)

August 25

Strength:
Back Squat: 5-5-5-5-5 @ 75-80%

Conditioning:
12 min AMRAP:
15 Wallballs (20/14#)
200m Run

August 23

Partner WOD:

In teams of 2, complete for time:

50 Power Cleans (95/65#)
50 Box Jumps (24/20″)
40 Power Cleans (115/75#)
40 Box Jumps (24/20″)
30 Power Cleans (135/95#)
30 Box Jumps (24/20″)
20 Power Cleans (155/105#)
20 Box Jumps (24/20″)
10 Power Cleans (185/135#)
10 Box Jumps (24/20″)

Only one partner works at a time, and all reps for each movement must be completed before moving on to the next. Partners may break up work however they choose.

August 22

Strength: 
Overhead Squat: 2-2-2-2-2
Working up to heaviest double

Conditioning:
Every 3 minutes for as long as possible complete:

From 0:00-3:00 2 rounds of:
10 Overhead Squats (95/65#)
10 Burpees

From 3:00-6:00 2 rounds of:
12 Overhead Squats
12 Burpees

From 6:00-9:00 2 rounds of:
14 Overhead Squats
14 Burpees

Etc., following same pattern until you fail to complete both rounds

Hierarchy Summer Social

With Fall just around the corner, it’s time to send summer out with a bang, Hierarchy style. Join the Hierarchy coaches and athletes as we celebrate this summer with everything that made it great: fitness, friends, and Jameson.

The Hierarchy Summer Social is going down at Southern Hospitality (where else?) at 8:00pm on Saturday, September 6. CFH athletes will get drink specials until 10:00pm–$5 Fireball shots and $6 rain drinks–and things are sure to get weird well into the morning hours.

We certainly have a lot to celebrate this summer–we’ve added a ton of awesome new athletes, hit the 100 member mark , expanded our coaching staff, added new class times, dumped a lot of ice on our heads, and watched our first ever Capital Affiliate League team qualify for the CAL Championships,

But most of all, you people got really fucking fit, and we couldn’t be prouder.

You gained new skills. When we challenged you to master double-unders last month, you practiced before class, after class and on the sidewalk outside of class. And while your DUs remain a work in progress, you’ve impressed us with your resolve to fight through them in workouts, even if it meant finishing last.

You learned how to move better. When we added Yoga to the schedule, we were astounded by how many of you became regulars in order to work on your flexibility and range of motion. Even more of you became fixtures at Open Gym this summer, coming in to the gym on Sunday afternoons to work on technique.

You got strong. Improvements in technique led to major strength gains this summer–you people laid absolute waste to past PRs across practically every lift. Your bodyweight strength improved too; a number of you weaned yourself off pull-up bands, while others transitioned from scaled handstand push-ups on a box to doing them as prescribed on the wall.

You got good at CrossFit. We hit the metcons hard this summer, and you have thrived. You learned how to push yourself outside your comfort zone and discovered that though your brain often insists otherwise, it won’t, in fact, kill you.  You can do bigger sets of wallballs, faster box jumps and more burpees. And while a 15 minute AMRAP will still put you on your ass, it’s only because you’re going faster now.  Not surprisingly, form has followed function–as your performance improved this summer, so did your physique. 

You committed to excellence. You executed even the simplest movements with an increasing level of virtuosity, and this–far more than skills, strength or conditioning–is your greatest achievement this summer. There is nothing glamorous about a performing a technically perfect air squat; nothing sexy about full range-of-motion push-ups–but by doing the common uncommonly well, you worked toward the kind of mastery that eludes those who rush past the basics (if you had the chance to watch the Hierarchy CAL team compete against other affiliates this summer, you might understand what I mean).

Congrats guys, time to celebrate!

August 21

“Nicole”

As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups

*Score = number of pull-ups completed for each round

1 150 151 152 153 154 170