Beyond the Whiteboard – Page 373

Front Squat 2-2-2-2-2 & AMRAP 12 mins: Front Squats, Hand Release Push-Ups and Box Jumps

Front Squat 2-2-2-2-2

Rest as needed between sets.

AMRAP 12 mins: Front Squats, Hand Release Push-Ups and Box Jumps

Complete as many rounds as possible in 12 mins of:
9 Front Squats (95#/65#)
12 Hand Release Push-Ups
15 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

“Saimo” shirts and tanks are in!
If you preordered we will be billing them on Mindbody over the next couple days automatically rather than waiting to hand them out. Once the total of shirts are billed we will announce how much money is raised for the Saimo family on behalf of Sam.

Results

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Alt EMOM 10 mins: Ring Dips and Power Cleans & 7 RFT: Rope Climbs, Power Cleans, Wall Balls and Double Unders

Alt EMOM 10 mins: Ring Dips and Power Cleans

Every 1 min for 10 mins, alternating between:
5 Ring Dips
2 Power Cleans, pick load

BTWB

7 RFT: Rope Climbs, Power Cleans, Wall Balls and Double Unders

7 rounds for time of:
1 Rope Climb
5 Power Cleans (135#/95#)
10 Wall Balls (20#/14#)
20 Double Unders

BTWB

Photo by @robcwilson

The CrossFit Invitational will take place this year on Nov. 20 just outside Toronto, Canada. More information can be found on the CrossFit Games website.
After seven great seasons in Carson, California, the CrossFit Games will be moving to a new location next year. Over 100 cities showed interest in hosting our community, and we are in the process of selecting a winner. Full details will be announced following the CrossFit Invitational. ~ from the CrossFit Affiliate Newsletter

“CrossFit’s Founder Seeks to Sour Government’s Soda Stance.” U.S. News & World Report

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Deadlift 5-5-5 & Descending Ladder: Deadlifts and Chest-to-bar Pull-ups

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

10-9-8-7-6-5-4-3-2-1: Deadlifts and Chest-to-bar Pull-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (225#/155#)
Chest-to-bar Pull-up

BTWB

Photo by @robcwilson

Congrats to Brian (pictured) who took and passed the Advanced RX Skills Test version 2.0 tonight! This test isn’t easy and is required for entry to the Advanced Class on Saturdays. Men are allowed 5 No-Go’s and Women are allowed 7 No-Go’s.

Set your DVR for this Sunday and next Sunday! The 2016 CF Games will be on ESPN2 and will feature 7 new 1 hour specials recapping the Men’s and Women’s events with new footage.

Watch the 2016 Games on ESPN2 This Fall

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Bench Press 6-6-6-6 & Chipper: Handstand Push-ups, Toes-to-bar, Row, Push Press, and Double Unders

Bench Press 6-6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Handstand Push-ups, Toes-to-bar, Row, Push Press, and Double Unders

For time:
25 Handstand Push-ups
50 Toes-to-bars
Row 1000m
75 Push Press (75#/55#)
150 Double Unders

BTWB

The Bench Press: I think Lisa and Michelle are doing it wrong.

Photo by @robcwilson

Week 2 Events 5, 6, 7, and 8 have been announced for the Team Series.

Update Show: 2016 Team Series, Week 2 Events

Results

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EMOM for 10 mins: Hang Squat Clean & 4 RFT: Runs and Thrusters

EMOM for 10 mins: Hang Squat Clean

Every 1 min for 10 mins: Hang Squat Clean
2 Hang Squat Cleans, pick load

BTWB

4 RFT: Runs and Thrusters

4 rounds for time of:
Run 400m
10 Thrusters (115#/75#)

BTWB

Photo by @robcwilson

Update Show: Coaches Announced for 2016 Invitational

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Advanced RX: Power Clean & Jerk : 2 RM & AMRAP Pt. 1 & Pt. 2

Advanced RX Class:

Power Clean & Jerk : 2 Rep Max

Find your Power Clean & Jerk 2 Rep Max.

BTWB

Pt. 1: 12-9-6: Ground To Overheads and Bar Muscle Ups

12-9-6 reps, for time of:
Ground To Overhead (185#/135#)
Bar Muscle Up

Rest 5 min. Then Pt. 2

BTWB

Pt. 2: 15-12-9-6-3: Burpee Box Jump Overs, Ring Dips and Run

15-12-9-6-3 reps, for time of:
Burpee Box Jump Overs (24″/20″)
Ring Dip
Run 200m

BTWB

Photo by @robcwilson

Update Show: USA Team Announced for the CrossFit Invitational

Results

Team WOD: AMRAP 25 mins: Deadlifts, Pull-ups, Burpee Box Jump Overs and Partner Runs

Complete as many rounds as possible in 25 mins of:
30 Deadlifts (205#/145#)
30 Pull-ups
20 Burpee Box Jump Overs (24″/20″)
Partner Run 400m

*Alternate work (One works while one rests) with your partner; run together as a team.

BTWB

Photo by @robcwilson

“Saimo” shirts are on the way! Also the “Squatch” shirts are in so pick yours up if you preordered. Limited extras are available.

Results

Power Clean & Jerk : 2 Rep Max

Find your Power Clean & Jerk 2 Rep Max.
8 min.

BTWB

Back Squat 3-3-3 & FT: Buy-In Row; then Ball Slams and AbMat Sit-ups

Back Squat 3-3-3

Rest as needed between sets.

BTWB

FT: Buy-In Row; then Ball Slams and AbMat Sit-ups

For time:
Row 1000m
— then —
40 Ball Slams (30#/20#)
40 AbMat Sit-ups
30 Ball Slams
30 AbMat Sit-ups
20 Ball Slams
20 AbMat Sit-ups
10 Ball Slams
10 AbMat Sit-ups

BTWB

Photo by @robcwilson

Rogue Red: Team Series, Week 1

Results

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Shoulder Press 5-5-5-5 & 15-12-9-12-15: Kettlebell Swings, Box Jumps and Wall Balls

Shoulder Press 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

15-12-9-12-15: Kettlebell Swings, Box Jumps and Wall Balls

15-12-9-12-15 reps, for time of:
Kettlebell Swing (70#/53#)
Box Jump (24″/20″)
Wall Ball (20#/14#)

BTWB

Photo by @robcwilson

In any sport or fitness activity that you continue to participate in over time at some point you may encounter either a tweak, a pull, or an injury. As you recover and make your way back (or work around it) there is some common sense to use to make sure you rehab properly and avoid further injury. Read the below link for how to approach recovery and reintroduction of CrossFit after an injury.

6 Tips to Return to CrossFit Post-Injury by www.boxlifemagazine.com

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