03/30/13

CrossFit Open Workout 13.4

AMRAP 7mins:

3 Clean & Jerks 135/95
3 T2B
6 Clean & Jerks 135/95
6 T2B
9 Clean & Jerks 135/95
9 T2B

*Post results to comments

 

This is our final day at 2181, so let’s go out in with a bang!  As always, come early and stay late to watch, cheer and judge.  Immediately following the last heat at 1pm we will take all the help we can get to move everything across the parking lot to 2255.  Assuming things go as planned this weekend, we will be open for business Monday morning at the new location.  Don’t forget we are closed Easter Sunday.  Thanks for all the good memories at 2181, let it continue…

Starting Monday there will no longer be a 7:30PM Group Class on Mondays and Wednesday.  This will be used for On-Ramp classes.

Lockers:  Starting Monday the lockers will be used for temporary storage ONLY, meaning during your class time.  If you want to store your things in the lockers permanently you may purchase a lock from us and you will be charged $15 per month.

 

“Before anything else, preparation is the key to success.” – Alexander Graham Bell

03/29/13

1. 15min 13.4 tech work/weakness training

13.4 Prep/Thoughts

Clean & Jerk: We highly recommend that EVERYONE, even you strong, beastly mo-fo’s, use a Power Clean/Push Jerk technique throughout this ENTRIE workout.  Take the early sets (3 and 6) when you’re fresh to “grease the groove” for the rest of the workout.  Your score will not be determined by how fast you get through 3 and 6, it will be determined by how few sets you can do 9,12 and 15 in.  This is a fairly short workout, so there is no time for long rest breaks.  You should try to start every round of C&J’s with a set of 2-4.  From there do what you can, even if its singles.  Just be sure to keep your rest breaks short.  Practice keeping your hook grip on the entire time during your reps…grip is going to fatigue fast during this workout and the hook grip will save you.

T2B: Use your kip and be smart.  If you get fatigued and start swinging around like a monkey, drop from the bar and reset.  It takes too much time and energy to hang on and try to fix it on the bar.  Have a goal in mind on how you want to attack each round of these.  Just like the C&J’s, its okay to break these up into small sets, just limit your rest time.

Transitions: Plan out your transitions from the C&J’s to the T2B and vise versa, and stick to it.  When you’re walking from one to the other have a countdown in your head to when you’re going to put your hands on the bar (it may be something like: 3…breathe…2…breathe…1…GO).

Overall: Like stated before, this is a short-ish workout.  There is no time for long breaks or missed reps (especially on the C&J).  Focus on breathing throughout the workout…if you continually go to metabolic failure on each set your rest times are going to increase.  This is definitely a pain threshold workout, the ones who can hold on when the pain increases are the ones who will have the highest scores.  Good Luck!

2. 3 sets

:60 Box jump (low height)
:30 rest

3 sets

:60 Double unders
:30 rest

3 sets

:60 Burpee
:30 rest

*competitors :30 work :60 rest

*Post results to comments

 


 

LOCKERS:  Please remove all of your belongings from the lockers by Friday at 3pm.  If there is anything left in the lockers we will set it on fire…just kidding, but please get your stuff out so we can move them.

ANNOUNCEMENTS:

  • This is our last week at 2181!  Starting next Monday classes will be held at 2255 (right across the parking lot).
  • On Saturday immediately following the final heat we will begin tearing down and moving to 2255.  Anyone who is interested in hanging around and lending a hand is more than welcome and would be greatly appreciated.  Especially if you drive a pick-up!
  • There is NO INTRO CLASS THIS SATURDAY.
  • We will be CLOSED on Easter Sunday.  This means, if you aren’t able to do the Open WOD on Saturday, you MUST schedule to have it done on Thursday.  If Thursday doesn’t work for you please talk to us about a different time.

 


 

“It’s fine to celebrate success but it is more important to heed the lessons of failure.” – Bill Gates

CrossFit Open 13.4 Tips and Advice

03/28/13

REST DAY / MAKE UP / SKILL WORK

*Post results to comments

 


 

LOCKERS:  Please remove all of your belongings from the lockers by Friday at 3pm.  If there is anything left in the lockers we will set it on fire…just kidding, but please get your stuff out so we can move them.

ANNOUNCEMENTS:

  • This is our last week at 2181!  Starting next Monday classes will be held at 2255 (right across the parking lot).
  • On Saturday immediately following the final heat we will begin tearing down and moving to 2255.  Anyone who is interested in hanging around and lending a hand is more than welcome and would be greatly appreciated.  Especially if you drive a pick-up!
  • There is NO INTRO CLASS THIS SATURDAY.
  • We will be CLOSED on Easter Sunday.  This means, if you aren’t able to do the Open WOD on Saturday, you MUST schedule to have it done on Thursday.  If Thursday doesn’t work for you please talk to us about a different time.

 


 

“We gain the strength of the temptation we resist.” – Ralph Waldo Emerson

Vision and Culture

03/27/13

1.  7×1 3-Position Power Snatch, rest :60-:90

Notes:  1 rep of a 3-Position Snatch includes a Snatch from the High Hang (Hips), the High Knee and the Floor, in that order and without letting go of the bar.  If starting from the High Knee/Floor is giving you issues do all 3 from the High Hang.  We are training not testing, so EVERY rep should be fast with no misses.

2a.  3×5 Seated DB Press, rest :30
2b.  3×10-15 T2B, rest :60

Notes:  DB Presses should be as heavy as possible with no misses and T2B should be unbroken.  If 10-15 is easy, do them strict.

*Post results to comments


ANNOUNCEMENTS:

  • This is our last week at 2181!  Starting next Monday classes will be held at 2255 (right across the parking lot).
  • On Saturday immediately following the final heat we will begin tearing down and moving to 2255.  Anyone who is interested in hanging around and lending a hand is more than welcome and would be greatly appreciated.  Especially if you drive a pick-up!
  • There is NO INTRO CLASS THIS SATURDAY.
  • We will be CLOSED on Easter Sunday.  This means, if you aren’t able to do the Open WOD on Saturday, you MUST schedule to have it done on Thursday.  If Thursday doesn’t work for you please talk to us about a different time.

“A smile is a curve that sets everything straight.” – Phyllis Diller

Please read THIS POST from The Outlaw Way about Power Lifts vs. Full Lifts (Squat)…

First, to make sure we’re clear…we are doing POWER Snatches today.  Second, do not take offense to this post if you are someone who struggles with Overhead Squats and think that you’re copping out when you do Power lifts.  I think the take-a-way from this is when we program Cleans or Snatches we want full lifts (bar starts on the ground, receive in squat) unless we specify otherwise (i.e. Hang, High Knee, Power, etc.).  Understanding that sometimes we must change the starting postition of the bar based on our abilities and experience.  Also, often times when athletes re-vert to a Power lift vs. a Full lift it is because they are “afraid” of getting under the bar and in turn they fall back on pulling UP instead of pulling DOWN.  There is only one way to get better at pulling under the bar…it’s by pulling under the bar!

 

03/26/13

1.  Split Jerk:  15mins, build to heavy single

Notes:  Must LG/FG, training not testing.  Work on speed and getting through the bar.

2.  2 Sets, rest 4mins b/w:

AMRAP 4mins:
5 Front Squats
5 Pull Ups
5 HSPU

Notes:  You will complete as many rounds in 4mins, rest 4mins, and repeat.  Goal is to have comparable scores (4-6 rds per).  Front Squats will be taken from the ground and should be challenging but unbroken.  Pull Ups should be a unbroken, stay strict as long as possible.  HSPU should be strict as long as possible but use a kip to maintain unbroken sets.

*Post results to comments

 


 

ANNOUNCEMENTS:

  • First off, this is our last week at 2181!  Starting next Monday classes will be held at 2255 (right across the parking lot).
  • On Saturday immediately following the final heat we will begin tearing down and moving to 2255.  Anyone who is interested in hanging around and lending a hand is more than welcome and would be greatly appreciated.  Especially if you drive a pick-up!
  • There is NO INTRO CLASS THIS SATURDAY.
  • We will be CLOSED on Easter Sunday.  This means, if you aren’t able to do the Open WOD on Saturday, you MUST schedule to have it done on Thursday.  If Thursday doesn’t work for you please talk to us about a different time.

 


 

“You have got to discover you, what you do, and trust it.” – Barbra Streisand

Week Three In The Books

 

Here is Samantha Briggs with the highest Women’s score in the world on 13.3, 320 reps!  Keep in mind that she completed 323 reps two days prior to this but did not video it…there were some doubters/haters commenting on the Intra-web so she did it again to shut everyone up.

03/24/13

REST DAY / MAKE UP / SKILL WORK

*Post results to comments

 

“Leadership and learning are indispensable to each other.” – John F. Kennedy

Suck It Up

Wanna know what speed looks like?  Watch this…

03/23/13

CrossFit Open 13.3

AMRAP 12mins:

150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups

*Post results to comments

It’s that time of the week again!  Get your mind right for another awesome day of competition.  Be sure to show up a little early and stay a little late to watch, cheer and possibly judge other athletes.

ATTENTION:  We have decided to move the date of our Grand Re-Opening/CFR OPEN Finale Party.  The new day will be Saturday, April 13th.  More details to come.

 

“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” – Colin Powell

03/22/13

1.  15mins:  13.3 Prep Work / Weakness Training

2. Non Competitors

500m Row rest:90 500m Row

Competitors

3min Row 75% effort

3. Max Reps (competitors :40/:20)

1min Kb swing

1min Russian twist

1min Double under

Aren’t you glad we practiced all those Wall Balls on Tuesday? 🙂  Those of you who competed in 12.4 know exactly what this workout will feel like and should use that to your advantage.  Here we’ll outline the workout, discuss some of the things to consider and how you can maximize your score.

Wall Balls: This is obviously the largest chunk of the workout and is going to take some strategy.  First and foremost, you CANNOT afford to miss any reps.  Missed reps are annoying and a waste of time and energy.  Before tomorrow figure out how you need to break these up in order to get them done fast but without any misses (use Tuesday’s workout to help strategize your rep scheme).  You should not plan on doing sets of any less than 5 reps (more advance athletes should not do any less than 10), and you should plan on resting no more than 10 seconds between sets.  We know the jump rope is going to rely on quads and shoulders, so during your Wall Balls focus on pulling your hips back (load hamstrings) and use your hips as much as possible to save your shoulders.  You will be required to squat to a box/ball, so practice this today.

Double Unders/Singles: AS SOON as you finish the Wall Balls walk over to your rope, pick it up, take a few breaths and start spinning.  If this is a strength of yours, your goal should be big sets (10-20) and get em done at a smooth pace to have plenty of time for Pull Ups.  If this is a weakness just chip away and minimize your rest breaks.  DO NOT stress about getting these done super fast, just stay moving and avoid long breaks.

Muscle Ups/Pull Ups/Ring Rows: This is intended to be a challenging movement.  So be smart about how you approach your sets and DO NOT attempt unless you KNOW that you’ll get the rep.  You cannot afford to waste time and energy on missed reps.  DO NOT max out on your first set…if you’re someone who can do 10-15 reps, only do 4-6 on your first set.  If your max is 5 or less, do singles the entire time with short breaks.

 

*Post results to comments

 

“I never learned from a man who agreed with me.” – Robert A. Heinlein

Does Fear And Anxiety Define Your Health Journey?