02/27/15

Non-Open Competitor’s

AMRAP 9mins:

15 T2B
10 Deadlifts
5 Snatch
+
6mins: Find 1RM Clean & Jerk


Open Competitor’s

1. 15-20mins: Prep for 15.1

2. 6 Sets (3 on Bike, 3 on Rower)

:20 Hard Effort
1:40 Rest


Competitor’s Program

1. Back Squat: Build to 80% in 12mins

2. Clean & Jerk: 1×65%, 1×75%, 1×80%, rest 2-3mins b/w

3. 10-15mins: Movement Prep for 15.1

4. 2 Sets: 3min Row @ 80%, rest 2mins

5. 1 Set: :50 Airdyne @ 95%


“If you smile when no one else is around, you really mean it.” – Andy Rooney

Open Prep Videos

02/26/15

REST DAY / MAKE UP / SKILL WORK


The CFR Open begins this week (15.1 announced at 8pm on tonight…GO HERE to watch the live announcement).  Here are a few things to make note of:

Open Competitor’s:

-Your groups and heat times are posted at the gym and on Facebook…make sure you know what time you’re working out on Saturdays

-Please get your $10 entry fee in ASAP….you will not be able to complete your first workout if its not in.

-If you cannot make it on Saturday, let us know and we can schedule a time on Friday or Sunday for you do make it up.

-If you have a 3-day / week membership, your Saturday Open workout will not count against that

Non-Competitor’s:

-We will have an hour of Open Gym on Saturday mornings from 8-9am for you to get a workout in.

-Consider coming to the gym to watch, cheer and judge during the Open heat times


“It is amazing what you can accomplish if you don’t care who gets the credit.” – Harry S. Truman

Quality Over Quantity

02/25/15

1. 10mins: Build to MODERATE Hi-Hang Snatch or Deadlift

2. Every :90 x4:

10 Jumps over Bar
5 Snatch or Deadlift at 75% of Part 1

3. With a partner, complete 16 rounds of:

5 Wall Balls
5 Row Calories

Notes:  I do a round, you do a round…each person will end up doing 8 rounds.


Competitor’s Program

1. AMRAP 8mins:

3-6-9-12-15…
Power Cleans 135/95
C2B Pull Ups

Notes: Warm up and treat like and Open workout…DO NOT TEAR YOUR HANDS…sub tough Ring Rows if hands feel like they’re gonna rip.

2. 25mins:  Airdyne at easy pace – every 5mins do :35 Boat Pose

Notes:  Start this within 5mins of completing part 1.

 

The CFR Open begins this week (15.1 announced at 8pm on Thursday).  Here are a few things to make note of:

Open Competitor’s:

-Your groups and heat times are posted at the gym and on Facebook…make sure you know what time you’re working out on Saturdays

-Please get your $10 entry fee in ASAP….you will not be able to complete your first workout if its not in.

-If you cannot make it on Saturday, let us know and we can schedule a time on Friday or Sunday for you do make it up.

-If you have a 3-day / week membership, your Saturday Open workout will not count against that

Non-Competitor’s:

-We will have an hour of Open Gym on Saturday mornings from 8-9am for you to get a workout in.

-Consider coming to the gym to watch, cheer and judge during the Open heat times


“Mistakes are always forgivable, if one has the courage to admit them.” – Bruce Lee

Fitness Defined In Asia

02/24/15

1a. 5×8-10 DB Floor Press, rest :30
1b. 5×8-10 Banded Plate Squat, rest :30

2. 4×3 Wall Walks, rest :60

Notes:  Sub with Plank walks with feet on ground or elevated.

3. In :60 do:

:30 Plank + Max Russian Twists in remaining time
Rest :30, x5


Competitor’s Program

1. EMOMx10:

Odds: :30 Double Unders
Evens: 3.2.1 TnG Power Snatch 105/70 – 3 TnG reps, drop the bar, 2 TnG Reps, drop the bar, 1 rep

2. EMOMx10:

Odds: 3.2.1 TnG Power Clean Push Jerks 115/80 – 3 TnG reps, drop the bar, 2 TnG Reps, drop the bar, 1 rep
Evens: 2-3 Muscle Ups

3. 15mins: Airdyne at easy pace – every 3mins do 5-8 unbroken Kipping HSPU


“Success consists of going from failure to failure without loss of enthusiasm.” – Winston Churchill

The Number One Way You’re Killing Your Posture

02/23/15

30mins at conversational pace:

10mins:
10 Pull Ups
1mile Airdyne
25 Sit Ups
+
10mins:
10 KB Swings
750m Row
15 Burpees
+
10mins:
20 Single Arm DB Press (10ea arm)
30 Step Ups
40 Flutter Kicks


Competitor’s Program

1. Find a Max Clean & Jerk

2. 4 Sets @ 70%, 80%, 90%, 50%:

500m Row
10 Burpees
10 KB Swings 32/24
10 Box Jump Overs 24/20
Rest 3mins

Notes:  Start at a pace slightly above warm up and increase effort each set….finish with a set at warm up pace.


“Great achievement is usually born of great sacrifice, and is never the result of selfishness.” – Napoleon Hill

The CrossFit Mindset

2/21/15

IN TEAMS OF 2:

0-10mins (For time):

1mile Airdyne – each
*while partner bikes, other partner Farmer Carry’s

10-12mins: REST

12-20mins: (For time):

750m/600m Row – each
*while partner rows, other partner holds FLR

20-22mins: REST

22-26mins (AMRAP):

Burpees to a plate
*Both partners start on the ground in the “bottom” position of a Burpee.  One partner completes the Burpee by standing and stepping/hopping onto the plate.  Once they return back to the ground, the other partner completes a Burpee….continue for 4mins.


Competitor’s Program

1.  2 Front Squats + 1 Split Jerk – moderate single in 12mins

2. AMRAP 8mins (treat like the Open):

30 Double Unders
15 Wall Balls 20/14 – 10’/9′

+

10mins: Airdyne at easy pace


“The mind is everything.  What you think you become.” – Buddha

Lessons Learned

02/20/15

1a. 3×10 Hang Power Clean, rest :30 – practice cycling through reps (sub with KB DL or KB Swing)
1b. 3×50 Russian Twists, rest :30

2. 10 Rounds For Time (10min cap):

100m Row
Rest :30

Rest 5mins

3. EMOMx8:

Odds: :20-:30 HS Hold
Evens: :30 Jump Rope


Competitor’s Program

1. Hi-Hang Squat Clean – build to moderate single in 12mins

Notes:  Focus on speed, no where close to a max.

2. 6 Rounds at warm up pace:

4 TnG Power Snatch 115/75
1-4 Muscle Ups
4 Burpee Box Jumps 30/24
15 Airdyne Calories
Rest :90

3. 4 Sets:

:15 Row at 100%
2:15 Rest


“Put your heart, mind and soul into even your smallest acts.  This is the secret to success.” Swami Sivananda

2015 Live Open Announcement Venues and Athletes

02/18/15

1. 5min Row at easy pace + 5min Airdyne at easy pace (10mins total)

2. 5-7mins: Mobility

3. 10mins: Barbell Tech Work (Deadlifts, Cleans, Snatch, Jerk, etc)

4. For Time (10min Cap):

100 Wall Balls
*EMOM do 5 KB Swings


Competitor’s Program

1. 3-3-2-2 CGBP, 20X1, rest 2mins – build so last set is near maximal

2. 5 Rounds @ 75%:

:30 Russian KB Swings 32/24
:30 Rest
:30 Double Unders
:30 Rest
:30 Burpee Step Ups 20/16
:30 Rest
:30 HS Hold
:30 Rest
:30 Air Squats
:60 Rest


“I have the simplest tastes.  I am always satisfied with the best.” – Oscar Wilde