Monthly Archives: March 2014

Workout of the Day (Monday March 31, 2014)

Technical:
5 x 3 BtN Push Press

Metabolic:
100 Back Squats 155/115

Stabilization:
20 (Heavy) Turkish Getups >

Posted in WOD

Final Opens WOD!!!!!!!

Well, we all new the two movements were coming, we just didn’t know how they’d be dressed up!  Another first for the CrossFit Opens… Instead of the work being the variable, and the time fixed, the WORK is now fixed and the WOD is for TIME!

 

Workout 14.5

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

 

 

Doors open at 0800, first heat will start at 0900 sharp!  Heat times will be every 25 min.  Some people will be done in half that, some will be done in twice that.  It’s all good!  Pace yourself from the beginning and just keep moving!  Because this WOD is for time and not for reps, every judge will need some kind of timing device.  Whether it be a stop watch, your phone, iPad, etc… We will start the heat with our regular clocks, but due to the fact that some people may take longer, in order to keep the energy up and consistent heat times for athletes to sufficiently warm-up, the main clocks will be reset every 25 minutes.

 

Get thoroughly warmed up.  Loosen up your shoulders, triceps, hips, calves, ankles.  Work on your some thrusters as part of your warm up, load up! Do some burpees and some double unders to get your body responding to jumping and being springy!  Pace it out early, it’s okay to rest on the early sets of thrusters and when the bar is overhead, take a half second pause and breath!  Don’t stop on the burpees, you can move slow, and I’d highly recommend to move slow, but just don’t stop!

 

This is the last Opens WOD of 2014, hit it hard and enjoy the ride!

Posted in WOD

Workout of the Day (Friday March 28, 2014)

Technical:
5 x 2 Thrusters

Metabolic:
Five Rounds:
21 Lateral jumps Over Bar
15 Goblet Squats 24/16 kg
9 Power Cleans 135/95

Stabilization:
100 Seated KB Twists

Posted in WOD

Workout of the Day (Thursday March 27, 2014)

Technical:
5 x 3 “Barski” Cleans

Metabolic:
4 Rounds of:

40 Double Unders

20 Ball Slams

15 Air Squat Jumps on Plate

10 Seated Twists with Ball

**7 wall walks for those that should have dubs, but don’t.

Stabilization:

5 x 12s “L” Holds

Posted in WOD

Morning crew getting after it today with NO cherry picking!!! =)

IMG_2942[1]

Posted in WOD

Workout of the Day (Wednesday March 26, 2014)

Technical:
5 x 2 Holding Front Squat

Metabolic:
EMOM x 14 min of:
Odd min:
200 m Row
Even min:
10 Burpee Box Jumps 24/20″
**if you do not complete reps distance or reps, move on. Adjust reps as necessary. Have fun with this one! 😉

Stabilization:
3 x 10 KB Bottom Up Push-ups

Posted in WOD

Workout of the Day (Tuesday March 25, 2014)

Technical:
5 x 2 Push Jerks

Metabolic:
21, 15, 9 of:
Front Squats 185/125
HSPU
**don’t be an Rx junkie, if you cannot get the reps done in no less than three sets each round, go lighter

Stabilization/Cooldown:
400 m Farmer Carry with 1 kb 32/24
-object is to not set it down, switch hands as often as necessary

Sports massage Tuesday night, still a couple of available spots, sign up at front desk!!

Posted in WOD

Workout of the Day (Monday March 24 2014)

Technical:
5 x 2 TnG Power Cleans

Metabolic:
(Stole from Crossfit Mayhem)
15 min amrap:
100 Burpees
50 Thrusters 95/65
30 Muscle Ups

Strength:
5 x 3 @ 80% Back Squats

Posted in WOD

OPENS!!!

Workout 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

 

First time EVER an Opens WOD has a rower and more than 3 components to it!!!  Many people are freaked out because of the muscle ups… That’s ok if you do not have them.  There is whole lot more to this WOD than just those.  If all the movements are in your tool belt, then it’s a sprint to get the cleans done!  The time you complete the cleans helps your score significantly, so it’s truly a different WOD if you don’t have the MU’s.  Game it accordingly!!

 

This workout isn’t won on the erg, at least not the first time you’re on it.  Pace it out to where you can still get your respirations controlled and your heart rate remains low.  Loose grip and stay relaxed.  Sprinting through it and white knuckling the handle will only blow you up for the toes to bar.  Now, for the toes to bar… Small manageable sets with short rest in between.  Starting out with a max set of 25 reps will leave you with singles and no reps at the end.  If you’re proficient with the movement, stay with sets of 3-5 reps and get on a bar that is low so you don’t have to jump.  By the time you get to move to the wall ball, you’ll be happy!  Those legs are going to feel very fresh, but still do manageable sets!  40 isn’t a lot, and is very common to see reps higher than that in class, but for instance, I am going to break in to three sets, 16, 14, 10 with a short rest in between.  If you feel like you’re hitting failure on the wall ball, rest a bit longer.  A no rep on a wall ball is devastating!  Once on to the cleans, there are two roads you can take… For those of you that don’t have muscle ups, well this is the time to suck it up and bang through them!  Small sets with small breaks.  Don’t walk away from your bar (again, that tie break time makes a huge difference!).  For those of you WITH muscle ups, you need to be conscious of your grip.  Doing singles with a consistent rhythm is going to be key.  Even some of the best in the world, Bridges and Panchik, did singles last night… That says something.  Once on the muscle ups… small sets!  If you’re highly efficient at them, like Wes from RCF, triples it is and be cognoscente of rest being taken.  On average, in a WOD with muscle ups and extreme fatigue, each time one gets off the rings, its about 18 secs to get back on.  Small sets and small breaks.  Or, singles, but drop down from the top and almost immediately get back on!

 

All in all, chip away at it and stay relaxed. If your only hope is the tie break, then go ballistic on the cleans!

 

Saturday will be fun!  ROCK TAPE DOC’s will be in in the morning to help tape you up!  Heat times start at 0900.  As always, you need a judge and a score card.  I’ll be opening the gym no later than 0800.  Allow at minimum of a half hour to fully warm up and get a good sweat on.  Start with mobility work to loosen the hips, quads, and ankles.  Get on the rower for at least 10 min and work some transition work to get a feel for the WOD itself.

 

Dominate today!!

Posted in WOD

Workout of the Day (Friday March 21, 2014)

Technical:
5 x 4 Hang Snatch

Metabolic:
15, 12, 9, 6, 3 of:
Power Snatch 95/65
2:1 Floor Press 95/65

Stabilization:
100 Air Disc Squats

Posted in WOD