Category: CF Games

Advanced RX Class: Snatch 1-1-1-1-1 & AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps

Advanced RX Class:

Snatch 1-1-1-1-1

CrossFit Games Prize Purse Grows in 2015

AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 12 mins of:
1 Snatch (pick load)
3 Toes-to-bars
5 Box Jumps (24″/20″)

BTWB

I read this article below and thought “that’s us”. Michelle and I both got a kick out of the last two points 1) everyone should want to join our gym and 2) when you leave for whatever the reason, it’s like you’re dumping us.

Confessions of a CrossFit Gym Owner www.boxpromag.com

The Push Press – [video]

Strict Pull-ups : 5×5 & 4 RFT: Rows and 400 m

Strict Pull-ups : 5×5

Strict Pull-ups 5×5

Rest as needed between sets.

CrossFit Games Prize Purse Grows in 2015

4 RFT: Rows and 400 m

4 rounds for time of:
Row, 500 m
Run, 400 m

BTWB

Bodyweight day. After some strict pull-up practice to build pulling strength the finisher was pure cardiorespiratory endurance. This was a good shift after a few high intensity max effort type workouts this week. Over the next two months as we approach the Open we will see more of a shift in the conditioning workouts to focus on intervals or rep schemes that lend itself to max efforts at a higher intensity as well as those that emphasize endurance.

Stop the Slop Challenge:

Kris and Nu are doing a Whole30 this month for Stop the Slop. Check out the blog she started with some recipes:

nustrition.blogspot.com

Also check out the Living Paleo FB page for recipe ideas to share within the gym.

Bench Press : 2 Rep Max & 5 RFT: Toes To Bars, Power Snatches and Wall Balls & "Death By" – Muscle Ups : 1 rep + 1 rep / 1 min

Bench Press : 2 Rep Max

Find your Bench Press 2 Rep Max.

5 RFT: Toes To Bars, Power Snatches and Wall Balls

5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls(20#/14#)

2015 Reebok CrossFit Games Season Schedule

Optional Checkout (Choose):

“Death By” – Muscle Ups : 1 rep + 1 rep / 1 min

Death By Muscle Up

With a continuously running clock perform:
1 Muscle Up in the first 1 min,
2 Muscle Ups in the second 1 min
3 Muscle Ups in the third 1 min
…
Continuing this for as long as you are able.
Choose “Death by” Ring MU, Bar MU or Strict Pull-up.

BTWB

Photo by Rob W.

This conditioning workout felt a lot like the CrossFit Games Open. With that in mind, here’s the upcoming schedule of the CF Games season. Expect the return the Open workouts with announcements each Thursday (We will stream the announcement in the lobby) and then programming the WOD on Fridays. The Open begins 2/27 in our gym (announcement on Thursday at 5pm 2/26). There will be a new workout announced each Friday until March 27th. Each Friday we will have all classes completing the Open workout culminating with “Friday Night Lights” for the PM classes.

It’s You Vs. You in 2015 blog.beyondthewhiteboard.com

Feats of Strength & Airing of the Grievances

Happy Festivus!

Feats of Strength

1RM Weighted Pull-up

Record your best Weighted Pull-up 1 Rep Max lift.
* Scale to progressively harder single strict assisted Pull-up; 5×3 Pull-ups or Ring Rows

Airing of the Grievances

21-15-9 reps, for time of:
Power Clean (155#/100#)
Box Jump (30″/24″)

BTWB

Not sure what Festivus is? It’s the festivus for the rest of us! Let’s RUMBLE!

From Wikipedia:

The “Airing of Grievances” occurs during the Festivus meal and in which each person tells everyone else all the ways they have disappointed them over the past year.

After the meal, the “Feats of Strength” are performed, involving wrestling the head of the household to the floor, with the holiday ending only if the head of the household is actually pinned.

The Festivus YouTube

Holiday Schedule:
12/22 – Mon: Normal classes
12/23 – Tues: Normal classes
12/24: Wed: 0930 and 1030 only!
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Results
Results cont
Team of Champions: The Story of the CrossFit Invitational
Brett Marshall, Butterfly Pull-up Originator

Squat Clean Thruster 1-1-1-1-1 & Coe

Squat Clean Thruster 1-1-1-1-1

Coe

10 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)

Post total time.
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover. ~ crossfit.com

Or

1/2 “Coe”

5 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)

Post total time.

Who Makes the Cut?
Results
Results cont

Pic by Rob W.

Very interesting analysis of the past few CF Games using the new Regional and qualifier format. Had they used this system last year we would have seen a far better overall representation at the Games for both men and women.

Lifting: Snatch Grip Deadlifts and Hang Squat Snatches & AMRAP 12 mins: Deadlifts, Burpees and Wall Balls

Lifting: Snatch Grip Deadlifts and Hang Squat Snatches

Snatch Grip Deadlift 2-2-2-2-2, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set

* Perform as a complex; 2 Snatch Grip DL + 1 Hang Snatch

2015 Reebok CrossFit Games Season Schedule

AMRAP 12 mins: Deadlifts, Burpees and Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Deadlifts (225#/155#)
7 Burpees
9 Wall Balls (20#/14#)

BTWB

The 2015 CrossFit Games season dates has been announced. Read the links below to see when the CrossFit Games Open, Regionals, and Games will be held. Plenty of changes this year to the format!

What’s New in 2015

Skill Work: Rope Climb Progressions, Rope Climb Practice & Tommy V

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

Tommy V

For time:
21 Thrusters (115#/85#)
12 Rope Climbs, 15 ft
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

“Tommy V” RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

FT: Thrusters, Rope Climbs, Thrusters

For time:
21 Thrusters (115#/85#)
6 Rope Climbs, 15 ft
15 Thrusters
3 Rope Climbs
9 Thrusters
1 Rope Climbs

* Scale: 2 Supine Climbs to 1 Rope Climb.

RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

Big changes coming for the CrossFit Games Open and Regionals. I have to say I love these changes. It’s truly getting harder to advance through the Games season and there is now a better chance of seeing the fittest CrossFit athletes compete at the Games.

What’s New in 2015 games.crossfit.com

Do you have your ugly Christmas sweater ready? Break it out for our “12 Days of Xmas WOD” and Ugly Sweater Potluck Lunch after on Sat. 12/20 at the gym. We will run the WOD starting at 0930 and wrap up with a family friendly potluck lunch starting at noon! More details as we get closer.

Snatch 1-1-1-1-1 & Team WOD: Muscle-ups, Row (cal), Deadlift Holds, Snatches

Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
25 minutes to snatch

Team WOD: Muscle-ups, Row (cal), Deadlift Holds, Snatches

As a Team of 2 complete for time:

24 Muscle-ups
30 Row (calories), partner holds Deadlift (275#/185#)
10 Squat Snatches (155#/100#)
30 Row (calories), partner holds Deadlift (275#/185#)
10 Squat Snatches (155#/100#)
* Break up MU and Snatch (full) reps as needed.
** For row, one partner must row for 30 calories once other partner has locked out the deadlift hold. If DL is dropped, stop row until bar is locked out again. Each partner must row their 30 calorie segment.
Post total time.