Archive for February, 2014

Saturday 20140301 Open Workout @ 0900

Posted: February 28, 2014 by ladygrape01 in Uncategorized
For everyone that is registered for the Open- we will be doing the Open WOD Friday at 0600 and 1130, Friday Night Lights at 2000, Saturday 0900, and Sunday at 1600 to come in and either do the WOD for the first time for score, or try it one last time to improve an existing score.  Our goal is to do this all 5 weeks of the Open.

A lot of great information in this video. Big take away is to warm up properly. This is more cardio then you might expect, so focus on your breathing. Minimize your foot work and use a hook grip. You want to save your grip for this and save all the energy you can. Keeping your feet together for the double-unders will give you a better rebound, and keep your gaze straight ahead. You want to pace yourself, don’t go out of the gate too fast.  Video courtesy of Barbell Shrugged.

WOD:

14.1

10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb

Post Scores to Comments/ LogWOD

Don’t forget to submit your scores by March 3rd to games.crossfit.com and one of the TOTF judges will validate it.

Double-under tips courtesy of CrossFtit Park City.

Overhead squat/ snatch mobility prep courtesy of Kelly Starret.

 

If you have done 14.1 already, and are not looking to redo it, we’ve got you covered!

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In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Picture courtesy of CrossFit HQ.

“Griff”

For Time:
Run 800 forward
Run 400 Backwards
Run 800 Forward
Run 400 Backwards

Post Time to Comments/ LogWOD

X-tra Work:

3 Rounds-

15 Banded face pulls

20 heavy Dumbbell shrugs

Homework (Done on your own time outside of class):

Heel cord mash -2 min ea
Banded shoulder stretch -2 min ea

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Friday 20140228 Open Workout

Posted: February 27, 2014 by ladygrape01 in Uncategorized

14.1 is a repeat! 14.1 is the first ever CrossFit Open WOD 11.1!

Video and pictures courtesy of CrossFit HQ. 

WOD:

14.1

10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb

Post Scores to Comments/ LogWOD

WORKOUT 14.1

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Video Submission Standards

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the barbell is locked out overhead and the rope is passing twice under the feet.

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

This power snatch is a ground-to-overhead any way. The key point is the range of motion between the start and end points. The barbell begins on the ground. Touch-and-go is permitted. No bouncing.

If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

X-tra Work:

3Rnds
15 Banded face pulls
20 heavy Dumbbell shrugs

Homework (Done on your own time outside of class):

Heel cord mash -2 min ea
Banded shoulder stretch -2 min ea

Thursday 20140227 Open Workout

Posted: February 26, 2014 by ladygrape01 in Uncategorized

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Homar and Mimi did an amazing job last weekend. I hope all of you that competed rested up and are ready for the Open!

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WOD:

Active Recovery:

Row 5K at med pace (2:30 per 500M)

Post Time to Comments/ LogWOD

Active recovery is good for the body and the mind. Use this time to also reflect on how far you have come on your CrossFit journey and what your goals are for The Open.   Speaking of….

Video courtesy of CrossFit HQ.  In case you haven’t seen this, the video is a bit long, but worth a watch to get you pumped for the start of the Open!

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X-tra Work:

None

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Homework (Done on your own time outside of class):

Watch for 14.1 to drop!

Wednesday 20140226 Open Workout

Posted: February 25, 2014 by ladygrape01 in Uncategorized

Dave OH

Coach Dave eight months after knee surgery and competing! No excuses, CAN! 

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WOD:

You will be more efficient at toes to bar if you do a knees to elbow and then kick the bar. Once you touch the bar, drop your feet straight down. Then spring out of the bottom, keeping core tight. Video courtesy of CrossFit.

Do 5 min AMRAP, rest 1 min, do 6 min AMRAP, 1 min rest, do 7 min AMRAP of the following….

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3 Deadlifts (165/105)

3 Push Jerks (165/105)

3 Toes to Bar

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Add 3 reps each round….

Score each AMRAP separately

Post Scores to Comments/ LogWOD

So, the way this works is, you start the first AMRAP with 3 Deadlifts, then 3 Push Jerks, then 3 Toes2Bar, then 6 Deadlifts, then 6 Push Jerks, then 6 Toes2Bar, continue adding three reps each round until time is called.  You will get a 1 minute rest period, then you will start over (3, DLs, 3 Push Jerks, 3 Toes2Bar, then add 3 reps each round….), this time going for 6 minutes.  After 6 minutes, another 1 minute break, then start from the beginning (3 reps of each move, then add 3 additional reps each round) and go for 7 minutes.  And, done!

Your score per AMRAP will be total successful rounds in that AMRAP.  Since you start back at the 3 reps at the start of each AMRAP, if you finish in the middle of a round on one AMRAP, those reps do not carry over.

Your goal should be, since the time limit increases each time, increase the amount of rounds completed each AMRAP.

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X-tra Work:

40 GHD Situps Total

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Homework (Done on your own time outside of class):

Mobility Work

Tuesday 20140225 Open Workout

Posted: February 24, 2014 by ladygrape01 in Uncategorized

Rod & Jen comp

Great job Jen on your first competition and Rod on your second! 

S/S/S:

Deficit deadlitfs  increase your range of motion, increase the strength of your lift off the floor, and strengthen your lockout.  You want to be two to four inches off the ground, otherwise set up is just like a standard deadlift. Start with a tight core, straight flat back, put tension on the bar, pull knees back as you bring hips up, drive through the heels, and open the hip fully at the top. Video courtesy of Rouge.

Deficit Deadlift

5RM

15 min time cap

Post Weight to Comments/ LogWOD

WOD:

Partner WOD

4 Rounds:

10 Med Ball Sit Up Toss (sit 6 ft away from eachother)

5 Strict Pull Ups

400M Run w/Med Ball (can pass it back and forth)

Post Scores to Comments/ LogWOD

X-tra Work:

Close-grip Bench 3×6 @ heaviest weight possible

Homework (Done on your own time outside of class):

Mobility Work

http://games.crossfit.com/article/do-it

Monday 20140224 Open Workout

Posted: February 23, 2014 by ladygrape01 in Uncategorized

Salt & Howell

Coach Jason Howell and Coach David Bacot aka Salt volunteered this weekend as judges for Battle in the Bluffs. Both of them got to judge Stacie Tovar in different heats!  These events would not be so successful without all the volunteers. Stay tuned for more pictures of the athletes…

S/S/S:

Really focus on big active shoulders, and press up on the bar coming out of the squat. Elbows toward the ceiling, it is a more stable overhead position. Feet flat on the ground, knees track out over toes, and chest up! Video courtesy of CrossFit.

Overhead Squats

2.2.2.2.2.

20 min time cap

The goal here is to work up to a heavy weight and then start your sets of 2. Try to make small increases in weight each round. If you fail a set, try again. If you fail again,  reduce your weight to the previous successful weight.  If you have multiple sets left at that point, smart money would say stick with the successful weight and finish your sets.

Post Weight to Comments/ LogWOD

WOD:

Working on getting more efficient at box jumps will help you get higher and faster. Try to spend as little amount of time on the ground, and rest on top of the box when you need to. Remember to look straight ahead and not down at your feet. Video courtesy of CrossFit.

10Min AMRAP:

15 Clean & Jerk (115/75)

5 Box Jumps (30/27)

Post Scores to Comments/ LogWOD

X-tra Work:

10x 20yd Sprints

Homework (Done on your own time outside of class):

Mobility Work

Saturday 20140222 Open Workout @ 0900

Posted: February 21, 2014 by ladygrape01 in Uncategorized

MrJoshua

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

“Mr Joshua”

Five rounds of:

Run 400 meters

30 Glute-ham sit-ups

15  Deadlifts, 250 lbs

Post Scores to Comments/ LogWOD

X-tra Work:

None

Homework (Done on your own time outside of class):

Rest/recover/prep for next week

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Mimi, Homar, Dave, Rod, and Jen getting ready to show ’em how it’s done! Good luck guys!