Archive for March 3, 2013

Monday 20130304 Open Workout

Posted: March 3, 2013 by totactfit01 in Uncategorized
CF_Games-2013

Pic courtesy of CrossFit HQ

That’s right folks, the CrossFit Open will begin this week.  For the next 5 weeks, CrossFit HQ will release the Open workout for the week on Wednesday evening.  It will be the scheduled workout of the day on Thursday.  So, you will have those three classes to do the WOD.  We will also have a “Friday Night Lights” session at 1930 on Fridays to give folks another shot at the WOD and have a little fun with a great group of rowdy people.  Maybe we’ll all meet up afterwards somewhere.  We’ll play it by ear week by week.  Then, Saturday’s 0900 class will also have that week’s Open workout as the scheduled WOD/Open gym time.  Then, Sunday mornings we will have “Last Second Sunday” at 0900.  This will be the last attempt for folks to get the WOD in before scores need to be submitted to HQ (they are due in by 1900 our time on Sunday, but if I were you, I’d get them in a bit earlier so the system doesn’t crash).  So, if you are registered for the Open, we can validate your scores.  If you have not signed up yet, DO IT!  You have until 1900 this coming Sunday to register, but DO NOT wait until the last minute.  Let’s have some fun!

Day 32 of the 100-Day Burpee Challenge!

Strength:

Back Squat 3×5

Add 5 pounds to weight used on 19Feb (click here for a refresher).  

If you were not here, aim for 85% of your 1RM (or 5 pounds from the last time you did 3×5 on back squat).  If you do not have a 1RM in Back Squat, try going up to Body Weight in the warm up.  If you can get 8 reps, use that weight.  If this is too heavy, drop 20 pounds.  If it is too light, go up 10-20 pounds.  Whichever you use, RECORD your WEIGHT!  You will need this info….

Post weight used to comments/LogWOD

WOD:

“Boar”
4 Rounds of…
1 min per Station:

1. Alt. Dumbbell  Snatch (70/50 for Firebreathers) (50/30 RX’d)
2.Toes thru Rings
3. Power Clean (185/130 for Firebreathers) (135/95 RX’d)
4. Deficit Handstand Push Up off 45# plates
5. Rest

Score=Total Reps

Post score to Comments/LogWOD

This WOD will run like Fight Gone Bad, meaning there is no break between minutes.  You will go from one station to the next.  Your focus is to move through your reps at a fast pace.  Cycle through as fast as you can.

Video courtesy of Gymnastics WOD.  As Coach Carl Paoli mentions, try to land with your thumb pointing back to get that external rotation on your shoulder.  Why?  Because it’s safer on the shoulder, it’s more stable, and you’re less likely to drop the DB uncontrollably onto your feet.  Sound good?  Also, each rep begins from the ground.  Alternate hands each rep.

Video courtesy of Stoneway CrossFit.  For Deficit Hand Stand Push Ups, your hands will be on 45# plates while your head goes to the ground.  If you want to put an ab mat on the ground to cushion the head, simply as a 25# plate to your 45s to even out the distance.

Cash Out:

2×5 Skin the Cat (go as far as mobility allows)

Video courtesy of Mobility WOD.  Carl Paoli demonstrating the proper way to do Skin the Cat.  Find where your mobility will let you go.

Wall groin stretch – 5 min

Video again courtesy of Mobility WOD.  Watch up to the 2:09 mark.

Firebreather Piece (done after class on your own time):

Bergener Warm up w/ Bar

Squat Snatch:
10xBar, 8@45%, 8@45%, 5@50%, 5@50%, 3@55%, 3@55%
Rest 90sec btwn sets

Alternating Split Jerks (behind head):
4×4 @  55%, 65%, 75%, 75% (% of 1RM Split Jerk)