Friday Feb 28, 2014

Crossfit Games 2014 Open Workout 14.1

10 minute AMRAP

  30 double unders

  15 power snatches 75#

http://games.crossfit.com/workouts/the-open

Thursday Feb 27, 2014

Okay, check out Outlaw's "Day Before Open" post... It's hillarious.
http://theoutlawway.com/2014/02/26/140227/

Oly
1) work snatch technique - 75# (work speed and hold at bottom)
2) 5 min EMOM: Power Clean - 3 reps TNG

Strength/Skill
5 min EMOM 2 Bear Complex
Power Clean to Front Squat to OH Press to Back Squat to OH Press and back to Floor

Metcon (sprint)
15-12-9 rep scheme
  Box Jumps 24/20″
  Burpees
  rest 1:1

Tuesday Feb 25, 2014

Another Outlaw WOD for CF Open prep.
Outlaw 140225

Oly
5X2 Clean & Jerk @ 70% – do not go above percentage, rest 90 sec.

Strength/Skill
As long as you want to establish a 1RM Back Squat.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Metcon
For time:

Run, Bike, Row, or Elliptical 2k
50 HSPU  (sub. strict/push press bodyweight)

Monday Feb 24, 2014

With the first announced workout less than 4 days away, this week the volume and intensity will drop to prepare for the first WOD.
games.crossfit.com

Oly
5X2 Snatch @ 75-80% – do not go above percentage, rest 90 sec.

Strength/Skill
EMOM for 5:00 – 10 C2B Pull-ups

Metcon
5 rounds of:
  30 Double-Unders
  15 Wall Balls 20/14#
  7 Power Snatches @ 115/75#
  Rest 1:1

Nearly 12 years ago, CrossFit Founder and CEO Greg Glassman defined fitness. In 2007, the first test to find the fittest man and woman on Earth was born: the CrossFit Games.

“It’s as easy as this: if fitness can be defined and measured, then it can be tested, and we can, in turn, find the fittest,” Glassman wrote in 2013 of the CrossFit Games, which started as a small competition between friends and grew into a global battle.

Glassman’s definition of fitness: work capacity across broad time and modal domains—something measurable, observable and repeatable.

“We claim to title the Fittest on Earth, and we can do that because we as a fitness methodology have defined fitness,” says Dave Castro, Director of the Games.

He continues: “No one else is testing fitness, and at this point, no one can make a claim.”

“Anyone in the field of exercise would agree that the definition of fitness that Greg Glassman came up with is as complete as any that’s ever been,” says Matt Chan, a six-time Games competitor and member of CrossFit’s Level 1 Seminar Staff.

He adds: “Fitness is not just in the gym. Fitness is outside of the gym. It’s life. Anytime you find yourself saying, ‘Damn it, I can’t do that,’ you have a hole in your fitness.”

In this official CrossFit Inc. documentary, learn how and why the Games started, as well as about the efforts that go into making the annual event not just an athletic contest but also an experiment in human performance.

Justin Bergh, CrossFit Games General Manager, explains: “We’ll look back and say, ‘We were just—in 2013—scratching the surface. We were just starting to understand what fitness really was.’

Friday Feb 21, 2014

Metcon
Choose either A or B, rest in between for 5 minutes then do C.

A.
6 minute AMRAP:
  15 Thrusters 75#
  15 Burpees

B.
6 minute AMRAP
  15 bench press 135#
  15 box jumps

C.

Complete for time:

  400 meter run
  10 Burpee Box Jump-Overs 24/20"
  20 Toes-to-Bar
  30 Shoulder to Overhead 115/75#
  40 Kettlebell Swings 55/45#
  50 Double Unders

Thursday Feb 20, 2014

Metcon
2 minute AMRAP of:
  4/2 Muscle-Ups
  8 Deadlifts (225/155 lbs)

Rest 3 minutes, and then…

2 minute AMRAP of:
  4 Power Cleans (185/135 lbs)
  8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

2 minute AMRAP of:
  4 Front Squats (155/105 lbs – from the floor)
  8 Toes to Bar

Rest 3 minutes, and then…

2 minute AMRAP of:
  4 Power Snatches (135/95 lbs)
  20 Double-Unders

Rest 3 minutes, and then…REPEAT

This workout should take you exactly 37 minutes.

Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/T2B – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)


Note: be sure to scale accordingly and to stage the weights.

Tuesday Feb 18, 2014

Oly
15 minutes to establish a heavy Snatch single

Metcon

6 min AMRAP of:

  30 Power snatch, 75#

  30 Double Unders 

Nancy

5 Rounds for time:

  400m run

  15 Overhead Squats 95/65#

Monday Feb 17, 2014

Conditioning
Open Workout 13.5
4 minute AMRAP:
  15 Thrusters 100#
  15 Chest to bar Pull-ups

Open Workout 11.2
15 minute AMRAP:
  9 Deadlifts 155#
  12 Push-ups
  15 Box jumps 24"

3 rounds for reps
  1:00 ME Bear Complex 135#
  1:00 ME OH walking lunges 45#

Note: Bear complex is a power clean to front squat to OH press to back squat to BTN (behind the neck) press to floor movement


- Optional -
Strength/Skill
Back Squat: 5-5-5-5-5  work up to 85%

Wednesday Feb 12, 2014 - A time to reflect

I wanted to take this opportunity to say a few words. One thing that I want to be clear on is how important the facility we use to take care of ourselves is to me personally. I look around while in the gym, particularly this time of year, at all the new faces that are experiencing the same thing I did 2 years ago when I first started to use the gym. I remember it distinctly the second Tuesday in Jan 2012 when I first stepped foot into our gym. It was a cold winter morning in a "boot camp" class with Kristen. I spent the 2 months prior to that being reminded by my lovely wife that she was tired of hearing me complain about always being tired. "You have a gym at work... you have no excuse" she said. So there I found myself being challenged on a treadmill. I also remember several key people that encouraged me to stick with it... Sometimes we need to step back and take a hard look at where we started and sometimes stop what we are doing so intensely and pay attention to those around us that need that same encouragement.

Our leadership has done a fantastic job in providing a place for people to come in and better themselves and make each day a day to look forward to in coming to work. This is a facility to be proud of and to take ownership in. On this "recovery day" take some time to look around and find an opportunity to encourage others.

Also, a quick reminder to those new to Crossfit. The "Hero WOD's" are workouts that we do in honor of a particular soldier or group of soldiers that have died devoting their lives to serving our country.


Mobility/Active Recovery
mobility - work on wrists, triceps, shoulders, thoracic, hips, hamstrings, ankles

1600m run, bike or row
3 rounds - not for time (easy pace - just spend time moving)
  10 KBS @ 50%
  10 decline SUP thruster
  10 pushups
  10 cable rows with back extension - light weight 50%
  10 Good Mornings
  10 thrusters - bar weight (pause at top and bottom)

Strength/Skill
  none - pick something you suck at and practice it

Tuesday Feb 11, 2014

Oly
12 minutes to establish a 2-Position Snatch (floor + mid hang)

Metcon
20min AMRAP of:
  5 Power snatch 135#
  10 Toes to bar
  15 Thrusters 100#

6 min AMRAP of:
  30 Power snatch, 75#
  30 Double-unders

Monday Feb 10, 2014

Strength/Skill
Front Squat: 3@70%, 3@80%, 3+@90%
Note: these should be 5% heavier each set than last week. Clean from the floor, then move to rack for heavier weights. Use Jefit to track progress.

Metcon

15 min AMRAP of:

  50' farmers carry 85# DB each hand

  15 burpees 

  15 Box jumps (24")

3 rounds for reps

  1:00 ME Back Squat 135#

  1:00 ME Clean & Jerk 135#

  1:00 ME OH walking lunges 45#

Friday Feb 7, 2014

Strength/Skill

1a) OHS: 5@65%, 5@75%, 5+@85%
     (snatch from the floor)
1b) Incline DB Bench Press: 3x5 - heaviest possible

Metcon

5 minute AMRAP

  10 Power Snatches 95#

  10 TTB

rest

12 minute AMRAP

  9 deadlifts 155#

  12 burpees

  15 box jumps 24#

Thursday Feb 6, 2014

Oly
1) 12 min. to establish a 2-position Clean + 1 Jerk
    (floor, hang + one Jerk)
2) 5:00 EMOM
    2 Position Clean + 1 Jerk @85% from #1

Strength/Skill
1) Push Press: 5@65%, 5@75%, 5+@85%

Metcon

"Fran"

21-15-9

  thrusters 95#

  pullups

Wednesday Feb 4, 2014

Mobility/Active Recovery
mobility - work on those "sticky" corners
  * shoulders, thoracic, hips, ankles

1600m run
3 rounds - not for time (easy pace)
  10 KBS @ 50%
  10 decline SUPs
  10 pushups
  10 cable rows with back extension - light weight 50%
  10 thrusters - bar weight
  10 air squats

Strength/Skill
  none - pick something you suck at and practice it

Tuesday Feb 4, 2014

Oly
1) 12 minutes to establish a 2-Position Snatch (floor, mid hang)
2) 5:00 EMOM
    2-Position Snatch @85% of max from #1
3) Snatch balance: 3x3 - heaviest possible - begin with weight from #1 above

Metcon

3 rounds for reps

  1:00 ME Back Squat 135#

  1:00 ME Clean & Jerk 135#

  1:00 ME OH walking lunges 45#

  Rest 1:00

Note: rest is mandatory and should be exact

Monday Feb 3, 2014

Note: Keep a log of your lifts to track your 1RM and what load/rep scheme you used in the previous week. This way each workout you can progressively overload your lifts in order to make progress. If you want more info on the load/rep schemes we use, google Wendler 5/3/1. A great App to use is 'jefit' (jefit.com). Its one of the better ones out there to track a strength based program.

Strength/Skill
1a) Front Squat: 5@65%, 5@75%, 5+@85%
     (clean from the floor, then move to rack for heavier weights)
1b) Muscle-Ups: 3xME
     (Note: if you cannot complete all MU reps then complete with ME C2B pullups and ME dips)

Metcon
5 minute AMRAP:
  5 thrusters 105#
  10 pullups

rest 90 secs

5 minute AMRAP:
  5 power cleans 145#
  10 box jumps 24#

(Optional)...
rest 90 secs

7 minute AMRAP
  burpees