Month: March 2017

Here it is, the workout that everyone wanted but never got:

17.6

For time:

27-21-15-9

Row cals
Dumbbells thrusters 50/35

Sc 35/20

Weightlifting W11D2

Muscle snatch
1-1-1-1-1-1-1

Power snatch
1-1-1-1-1-1-1

Snatch
1-1-1-1-1-1-1

Maintenance/ Mobility

Shoulder and hips focus

Join us tonight for the 2017 post open party at 8pm. Bring some food, drinks and let’s have some fun!!!

METCON

5 rounds for time:

2 leg less rope climbs
4 push jerks (from the ground) 155/115
8 pistols
16 GHD sit ups

Rx+ 205/155

Join us Thursday night at 8pm for the 2017 post open party!!! Bring the snack of your choice to share with everyone, bring your refreshments and let’s have some fun. We’ll play some games, hangout, discuss this year’s open and what 2018 will look like. There will be no class at 8pm but if that’s the only time you can come, of course you can do the workout, we’ll all be there to cheer you on.

Strength

Deadlift

5-5-3-3-3-1-1-1-1

Note: In this strength format, we’ll keep track of each sets. Warm up to a good start set and build your way up. No set rest in between sets but as it gets heavier, take more time to recover. This is not a format to hot a personal record, but you should be able to build up close to it, like between 95 to 100%. It allows us to work on a moderate volume at heavy loads. Today’s format is also there in the programming as an easier day. METCONS are really taxing our bodies, a strength only day is much needed once in a while

Testing next week. This was a tough cycle, right into the Open, it was really hard to keep it up. We found ourselves stuck right before or after an Open workout most of the time so it was impossible to maximize the effort at each sessions. This is only 1 cycle into the year, more to come, the next cycle is going to be awesome. We’ll be going for a shorter one this time, 4 weeks with a quick turn around

Squat cleans
1-1-1-1-1-1-1

Split jerks
1-1-1-1-1-1-1

Back squats
1-1-1-1-1-1-1

Acc work

5 sets
5 pendlay rows (fixed weight)

The CrossFit Open season is officially over. Thank god!! We’re so proud of all of you, for pushing yourselves, for helping out with everything, for judging, for having the best attitude and for being the best community. So impressed by all of you, for doing things you thought impossible just a weeks ago. Some of you did workouts twice just to see how far they could push themselves and getting a better score. This was our 1st Open at this location and we’re just getting started, next year is going to be epic!!! Sweet skills everyone

Strength

E2M10M

5 power snatch

Note: We’re building up for “Isabell” so aim for 5 touch and go power snatch and pick a fixed weight that you can managed for 5 cycles

METCON

For time:

30 overhead squats 95/65
30 bar facing burpees
30 power cleans 95/65
30 bar facing burpees

Rx+ 135/95

The CrossFit Games Open is almost over, just a few left tomorrow to do it or redos. Don’t forget to enter your score before 5pm. Join us Thursday night at 8pm for the 2017 Post Open Party. We’ll be playing games, Potluck, enjoy refreshments, reviewing this year’s Open and outline what we have planned for 2018. There will be no class at 8pm Thursday for the party

How’s the body feeling after the Open? Need a good reset? Need to stretch it out? We have yoga tonight at 7pm

METCON

3 rounds for reps:

1min ring/bar muscle ups
1min box jumps 30/24
1min Sumo deadlift high pulls 95/65
1min toes to bar

1min rest

Note: No muscle ups? Scale the movement to jumping muscle ups, chest to bar pull ups or just pull ups. Don’t have pull ups? Do ring rows. There’s always options and progressions

Muscle snatch
1-1-1-1-1-1-1

Snatch
2-2-2-2-2

Clean and jerks
2-2-2-2-2

Clean pulls @110% of 1RM clean and jerk
1-1-1-1

Acc work

3 reps of each with 10sec pause at bottom

Overhead squat
Front squat
Back squat

Hey Pyromanians, here’s a couple tips for 17.5. 1st of all, don’t rush your double unders, unless you’re really efficient at them, don’t go in the double unders like you want to get through them fast, SLOW is SMOOTH, SMOOTH is FAST. I like to think of the thrusters as a distraction, this workout is all about your efficiency on the double unders. Doing singles/ doubles might be better than trying to chain them together and trip every rep. Tripping and resetting takes a lot of time and will kill your mental game. This workout is a lot about the mental aspect, don’t let it get to you. You might think you’re not doing well, things don’t go as plan (as they never are anyway) but focus on small goals, go for 5 first before thinking about 35. Breaking before tripping will also help, that way you stay in control of what’s going on instead of letting the workout running the show. There is a 40min time cap on this for a reason, you’re doing 350 dubs and CrossFit do test their workouts before posting them, my guess is that the average recording was around 30min.
This is YOU vs the workout, don’t think of what everybody else did or might do. Here’s another thing that will help you, give this workout a practice run before going for it, get a feel for it, just hit a few rounds (4 or 5 would be good), analyze where you could do better, try a few different things with the double unders.
Lastly, we covered the double unders technique quite a bit in class, hit some gruesome wods (500 dubs for time with front squats for example), maintaining proper form, hands at waist height, keeping the hands close to your body, jumping with your calves, upright torso, spinning at the wrist and not at the shoulder will all make a difference in this workout.
If you’re unsuccessful at dubs when you attempt the workout, well, that’s not complicated, go scaled, there is zero shame on that. If you still decide to go Rx, keep a positive attitude, throwing your rope will not help you in any way. Have fun with it!!
How many of you read the whole thing really?