Category: Video and Media

Skills WOD:

10 minutes Ring Dip or Muscle-up practice

Or complete:
Max reps in 2 Minutes of Muscle-Ups

Conditioning WOD:

5 Rounds For Time:

200m Run
9 Chest-to-Bar Pull-ups 
22 Wall Balls (20#/14#)

Results

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Read: Become A More Coachable Athlete by David Lipson, theboxmag.com (Too funny. “get it in close even if it gets a little weird.“)

CF Games Open 13.0 Suprise Event Announcement by Dave Castro – [video]

The Rogue Booth at the 2013 Arnold Classic Bumper Plate Flag. America!

Strength WOD:

5/5/3/3/1/1/1
Front Squat

* 25 Minutes total

Conditioning WOD:

For time:

Max Effort 1000m Row

Results

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Mark does a traditional back squat while Chris does a more advanced no hand back squat:

General announcement (RANT ALERT):

Please park correctly with your vehicle when you come to the gym. 

There are white lines outside painted on the ground in which you need to fit your vehicle in. If you are over the white lines then that is a no rep. This concept is not hard. When you go to other places in your vehicle you are required to do this procedure many times a day. When you don’t it takes two spaces. This multiplied by a few cars/trucks/SUV’s doing the same becomes several spaces and when people arrive for the next class they end up parking in front of the other businesses which then lose their allotted spots for their business and their customers. 

This creates a chain of events I call the “Ahole effect”. Similar to the “butterfly effect” one small event such as thinking you can park in two spots and will be gone in an hour or so (i.e. being an ahole) spirals out of control and someone gets annoyed and then before we know it we start hearing complaints about using far more than our number of “official” spots for our business and that there is no room in the parking lot for their employees or customers (i.e. them being aholes). This leads to potential complaints that we get that end up ranking somewhere between the severity of global warming and the zombie apocalypse.

This ends up with any potential complaints annoying me and making me have to not only respond to them and address them with our neighbors and/or property management company, it also turns me into a raging AHOLE. I hate anonymous complaints and don’t like getting them. Hate. I really hate frivolous, stupid complaints about things like “parking, noise, activity” and the like in an industrial park that is supposed to be a place where businesses conduct their business and make a living. So the less complaints I have to deal with the better. Then I don’t have to be an ahole about it. Then no has to hear about it. So thanks in advance for not parking like you are a superstar rapper or sports player or like you live in a trailer park.

If this rant doesn’t work then I will start programming things like “Parking Skill Work: 10 minutes to work up to a single attempt at pulling into a parking spot.”

** Note: If this post offends you in any way then you are probably parking like an ahole. Please go move your vehicle.

Notes:

The CF Games Open is in 5 days, around 19 hours, and 13 Minutes as I write this. Are you ready? Nicho is.

Nicho is Ready games.crossfit.com

For time:

10 Deadlift (275#/155#)
20 Pull-ups
30 Box Jumps (24″/20″)
40 Kettlebell Swings (53#/35#)
50 Double-Unders
40 Kettlebell Swings (53#/35#)
30 Box Jumps (24″/20″)
20 Pull-ups
10 Deadlift (275#/155#)

Results

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Love snatches! Watch USA Weightlifting team member Natalie Burgener put on a clinic.   

For time:

10 Squat Clean Thrusters (95#/65#) AKA “Cluster”
Run 200m
9 Squat Clean Thrusters
Run 200m
8 Squat Clean Thrusters
Run 200m
7 Squat Clean Thrusters
Run 200m
6 Squat Clean Thrusters
Run 200m
5 Squat Clean Thrusters
Run 200m
4 Squat Clean Thrusters
Run 200m
3 Squat Clean Thrusters
Run 200m
2 Squat Clean Thrusters
Run 200m
1 Squat Clean Thruster
Run 200m

Results

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Snatch fun from yesterday:

READ THIS: “Why The Burgener Warm-up?” by Cody Burgener on CrossFit Invictus

Sign up for the Open! 

If you are someone who is wondering about the Open, then go to the link to the left to learn what it is. For the 3rd year in a row we will be a host gym that participates in the Open. Each Thursday for 5 weeks from March 6-April 7 we will program the Open WOD for that week and everyone who comes in will complete that WOD. We will ensure that all participating athletes will have a judge (warning: be prepared to judge!) and will have a make-up opportunity on Saturday.

If you want to measure your fitness against the rest of the world of CrossFitters then sign up and so long as you RX the WOD your score will count each week. Typically the first week is something that the majority of CF’ers can complete and progressively the weights get heavier and the movements more advanced over the course of the 5 weeks. At the end the top 48 men, 48 women and 30 teams from each region around the world will advance to the next round of Regionals. 

Why do the Open? Really it’s an opportunity to compete against yourself and be a part of the biggest CF community event. It will force you to push harder and possibly do more than you thought you could. It has been a setting we have seen several people achieve PR’s and do something new by simply just competing. It also is a fun, gym building event. The season provides a focal point for making each of us cheer for one another, push each other, and police each other to give our best week in and week out. Take the chance to test yourself and you just might learn you had more in you than you thought previously. 

Sign up here

CF Games athlete Elisabeth Akinwale Urges CrossFitters to Sign Up for the Open

Matt demonstrates the “Palm Tree Cross”:

Reminder: MONDAYS and WEDNESDAYS…. 4:00 pm class!

We are testing out this time slot through March to see if people can make it. 
If you want to keep it, you better show up regularly. 

Main Class:

Teams of 2 complete:

2 Rounds for time:
30 Power Clean & Jerks (135#/95#) 
400m Run
50 Pull-ups
400m Run
70 Kettlebell Swings (53#/35#)

* Runs are together with your partner, otherwise alternate work on each exercise as you see fit.

Advanced RX Class:

Strength WOD:

Every 45 seconds for 6 Minutes:
1 Power Clean + 1 Hang Clean (Squat) + 1 Push Press @ 70% 1RM of PC&J

Conditioning WOD:

“2011 CrossFit Games Event 3”

Alternate the following for time:

5 Rope Climbs 15′
5 Clean and Jerks (145#/115#) 
4 Rope Climbs
4 Clean and Jerks (165#/125#)
3 Rope Climbs
3 Clean and Jerks (185#/135#)
2 Rope Climbs
2 Clean and Jerks (205#/145#)
1 Rope Climbs
1 Clean and Jerks (225#/155#)

Results 

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I love when a workout really helps someone overcome a fear or obstacle. When it goes beyond just gutting out a rep from sheer exhaustion; it makes you dig deep and do something that truly scares you. Today the rope climbs were a challenge for Lindsay to overcome. She has climbed the rope before. She can climb in a WOD. However the last time she did this particular WOD the combination left her unable to finish a climb and she fell. She wasn’t hurt but it was a little scary (more for her than those who saw it, but scary for all). Today she tackled it head on and didn’t flinch. She PR’d the WOD and made all of her climbs. Well done. Ring that bell!

Bridges is Back by games.crossfit.com

In the Gym with Christy Phillips by Greatist.com

Adv RX Class: Hard at work?

Or hardly working?

20 Minute AMRAP (As Many Rounds As Possible) of:

400m Run
40 Wall Balls (20#/14#) 

Results

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Quote of the day: “‎Physicians are lifeguards. Trainers are swim coaches. When you need a lifeguard, you need a lifeguard, not a swim coach. But, if you need a lifeguard, you probably needed a swim coach and didn’t get one.” ~ Coach Greg Glassman, founder of CrossFit

Read the below link on shoulder pain. Then put some attention on your shoulder mobility. Take the self tests. Regardless of whether you pass the tests or not, make it a point to go to Coach Rona’s Mobility, Movement and Flexibility class every Wednesday at 6pm and learn how to both recover from and prep for your workouts more effectively.

We are big on coaching, scaling and technique before load and intensity. Pain free ROM (range of motion) and proper positioning is crucial. We also want you working on improving your flexibility. Don’t fly out of the gym after the WOD every time. Go upstairs and work with a band, LAX ball and roller. Trying to “work around it” and resting it is often what most people think is the solution, but you also need to address any mobility and positioning issues you may have that led to that nagging pain. 

Shoulder Pain: Taken Out By the Wing by The Box Magazine

Live Workout Announcements for the Open CrossFit Games