Day 35 of the 100-Day Burpee….oh hell, you’ll get these in today.  Read on….

picture courtesy of CrossFit HQ

The Open Has Begun!

WOD:

Workout 13.1

Video courtesy of CrossFit HQ.  2012 CrossFit Games 2nd place finisher, Julie Foucher demonstrating the movement standards for this WOD with CrossFit HQ head judge Adrian Bozman explaining the judging standards for keep score.  Please review thoroughly.

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

Post scores to LogWOD and if you are registered for the Open, make sure you are posting them on the Games Website

Notes

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Movement Standards

Burpee

Pics courtesy of Games.CrossFit.com

Bottom of Burpee
At the bottom position the
Athlete’s chest and hips must
touch the ground.

Measuring the Burpee target
Must be 6 inches above Athlete’s
max reach.

Touching top position
At the top of the Burpee, both
hands must make contact with
the target.

The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through
their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement
is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy
floor is not allowed.

Snatch

Setup position with load
The barbell begins on the ground.
Touch and go is permitted.
No bouncing.

Barbell overhead position
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.

Setup position with empty bar
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.

Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Cash Out:

GHD – 4×20

Firebreather Piece (after class is over):

Kipping HSPU:
5×10

1 Arm Snatch w/ Barbell For Load
10×2 (switch arms every 2 reps)

Day 34 of the 100-Day Burpee Challenge!

WOD:

“1+1+1=5…k”

Come on!  It was funny!….right? 🙂

3 Sets:
-Sprint 1600m
-Rest 6min

Score=Add run times only

Post time to Comments/LogWOD

Yes, we know a 5K is 3.1 miles, but you get the point.  So, the goal is to try to either keepthe same pace for each mile, or improve each time.  Either way, push it!

Cash Out:

-Heel cord mash – 3 min per side

Video courtesy of Mobility WOD

-Pigeon Pose – 3 min per side

Video courtesy of CrossFit Charlottesville

Firebreather Piece (done after class):

Partner Work
Power clean: 225/135
1, 2, 3, 4… until failure
Rest 5min
Power Clean: 185/115
1, 2, 3, 4… until failure
Rest 5min
Power Clean: 135/95
1, 2, 3, 4… until failure

Partner or even triple up. Partner 1 does 1 rep. Partner 2 does 1 rep. Partner 1 does 2 reps. Partner 2 does 2 reps. This continues until failure. If one partner hits failure before the other, the other will continue up in reps.
If this workout is done alone or you are continuing because partner hit failure, rest between sets is as follows:
After performing 1 rep, count to two-one-thousand. After performing 2 reps, count to four-one-thousand. After performing 3 reps, count to six-one-thousand. etc…

Oh, and the CrossFit Worlwide Open starts tomorrow.  If you haven;t signed up yet, I got two words for ya…..

Day 33 of the 100-Day Burpee Challenge!

Just about a third of the way done!  Have you been keeping up?

Strength:

Dead Lift:
10 sets of 1 @ 70% of 1RM
Set starts every 45 seconds

Post weight used to Comments/LogWOD

Dynamic Effort Day, so the goal of these reps is SPEED!  With PROPER form, do each rep as if the weight was a 1RM!  FAST!

WOD:

“Empire”

3 Rounds For Time:
-20 Weighted Step ups with Kettle Bell (2/1.5 for Firebreathers)(1.5/1 KB RX’d) in each hand onto a 20″ box
-10 Strict Chest to Bar Chin ups
-5 Weighted Sit-ups KB (1.5/1)

Post time to Comments/LogWOD

Cash Out:

-4×15 Glute Ham Raise
-Couch Stretch; 3 min per side

Firebreather Piece (Done after class):

3 Rounds:
-5 Forward Roll
-10m HS Walk, starting in Active Lunge
-3 Attempts at Front Lever

Video courtesy of Paradiso CrossFit.  This is another fundamental gymnastic movement. You can perform this on the rings or a bar. Use an overhand grip (palms away from you) at shoulder width to get more use from your lats.

-round back/legs tucked into the body
-straight back/legs tucked into the body
-straight back/one leg extended
-straight back/both legs extended in a straddle or V
-straight back/straight legs (ie a legit front lever)

followed by…

Hang Power Snatch: 5×3 @135/95
Focus = Triple Extension

Pic courtesy of Catalyst Athletics

Big shout to Coach Bryan as he takes off for a 3-month trip over there. Safe travels brother.  See you soon, and know if Cheryl and the kids need anything, their TOTF family is here for them.

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)

Schedule announcement.  We will run a special makeup session of today’s WOD on Sunday morning @ 0830.  So, if you can make it Saturday, come in and knock this one out of the park.  If you can’t make it Saturday, we will have a coach running this WOD on Sunday as well.

Day 30 of the 100-Day Burpee Challenge!

Just because it’s the weekend doesn’t mean you stop doing Burpees!

As you may have noticed, we have been ratcheting up the intensity leading up to next week’s CrossFit Open.  Think of today’s workout like a competitive event.  Get mean, get hungry!

WOD:

2010 Southern California Sectional WOD# 3 : “Six Max Efforts”

This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next).

-Event 1: Row – 3 minutes – max calories
3 min rest
-Event 2: Deadlift (275/195) – 3 minutes – max reps
3 min rest
-Event 3: L-sit – accumulate as many seconds as possible in 3 minutes
3 min rest
-Event 4: Overhead Squat (95/65) – 3 minutes – max reps
3 min rest
-Event 5: Pull-ups (chin over bar) – one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
-Event 6: 800m Run for time

Score= Add Calories from Event 1, Reps from Event 2, Seconds from Event 3, Reps from Event 4, Reps from Event 5, and subtract the seconds it takes to complete Event 6.  Highest Score wins.

Post Score to Comments/LogWOD

Cash Out:

Find O2, and high-five everyone!

Comp Piece (done after regular class):

A. Snatch- 1RM,

B. Clean – 1RM

Exactly 10min to find a 1RM per movement, 5 min rest between moves

C. *Hands may not leave bar*
Clean Deadlift:
2×5 @ 150% of Clean 1RM (should have just set a new one)

Video courtesy of PPSC Coaching

Big props to our own Shadow Coach Homar Sanchez who set up an introduction to TactFit workout for his fellow Navy members.  This past week has seen Marine, Army, and Navy elements from USSTRATCOM visit the TactFit area to get a taste of what we have to offer.  The word is spreading folks!  Glad to help build this great community!

Day 29 of the 100-Day Burpee Challenge!

When do you do your Burpees?  First thing in the morning?  Before the class?  After the class?  Through the day?  Before bed?  What works best for you?  Discuss in comments

WOD:

Clurpee AMRAPs!

5min AMRAP:
-Dumbell Burpee, Squat Clean, Thruster (70/55 for Firebreathers) (55/35)

-Rest 5min-

3min AMRAP:
-Dumbell Burpee, Squat Clean, Thruster (70/55) (55/35)

-Rest 3min-

1min AMRAP:
-Dumbell Burpee, Squat Clean, Thruster (70/55) (55/35)

Score = Total Reps

Post score to comments/LogWOD

Video courtesy of James Jowsey Training (don’t count the first rep as he forgot the burpee).  The Dumbbell Burppe-Squat Clean-Thruster (sometimes called a “Clurpee”.  Don’t ask me, I just report it) is just what it sounds like.  Grabbing a pair of dumbbells, dropping down to a full push up, standing back up with dumbbells in hand, do a squat clean, and come up into a thruster.  As you can see above, you’ll be going through three separate AMRAPs, meaning you need to find a pace that will allow you to move through the entire time of each AMRAP.  Find it and don’t stop!

Cash Out:

Couch Stretch 2 min per side

Comp Piece (done after regular class):

Rest Day

Coaches Will and Mieke getting work done at CrossFit North Redlands in Cali.  When you’re on the road, do you hit other boxes around the country, or other parts of the world?  If you do, snap a picture and send it to our gmail account.  We’d love to post it here on the site.  It looks even better if you’re hitting a hand stand.  Just sayin’…..

Day 28 of the 100-Day Burpee Challenge!

Do them before you get to the pool, unless you like doing them on concrete…

Pool Day!

Pic courtesy of ISR CrossFit.  Grab your swim suit, and meet over at the Filed House Pool.  Class times are still  0600, 1130, and 1730 today!

WOD:

5 Rounds For Time:
Swim 200yds
60sec Hollow body hold
15 Hand Release Push Ups

Video courtesy of Gymnastics WOD.  Carl Paoli demonstrating a good set up and execution for the hollow body hold. 

Cash Out:

5 min tread- float on back

Firebreather Piece (done after regular class):

A. Max distance underwater swim ;3 attempts

B. 3 rounds 50M sprint – 2 min rest between

Was an honor putting the Marine detachment through an intro to TactFit workout.  You guys got heart!  Hope to see y’all again real soon!  And big shout out to Coaches Gavin Tullos, John Hendricks, Bridgett Kramer, and Homar Sanchez for helping me out with this.

Strength:

Deadlift 3 sets of 5  (use same weight all 3 sets)

(add 5lbs from weight used 12Feb2013.  Click here to refresh your memory)

-15 minute cap

Post weight to Comments/LogWOD

Pic courtesy of CrossFit Invictus.  Throw back to the 2009 CrossFit Games held in Aromas, California.  The first step to this year’s CrossFit Games begins in a week in the CrossFit Open.  Have you registered yet?

WOD:

For Time:
1 round Bear Complex (use bodyweight)
50 Double Unders
25 Wallballs (20/14)
25 Chest 2 Bar Pull ups
1 round Bear Complex (use bodyweight)

Post time to comments/LogWOD

Video courtesy of CrossFit One World.  As a reminder, one round of Bear complex consists of seven reps of a string of moves in this order…

Power Clean/Front Squat/Push Press/Back Squat/Back Push Press

You must show hip fully open after the Power Clean, before you can begin the front squat.  You CAN combine the front squat and push press into a Thruster, and combine the back squat and back push press into a Back Thruster. 

Goal in this WOD is to go FAST!

Cash Out:

-Group Challenge: Timed bar hang…. Last person hanging wins!

followed by…

-4 sets of 12 Reverse Hypers

Comp Piece (done after regular class):

A. Establish Max Muscle Snatch

B. 3 rounds not for time:

-3 Power Snatch @ 90% of Muscle Snatch  Max

-8 Alt. DB Turkish Get-ups (load to personal preference)

Day 26 of the 100-Day Burpee Challenge!

Do them in your pre-warm up and get them out of the way for the day!

With the current NFL Combine going on, we thought it would be a good time for us to test your skills in some of the drills seen in the Combine.  Even if you’ve never played a day of football in your life, I want each of you to take away from this, that to be athletic in ANYTHING, there are numerous skills you must try to perfect.  The Combine Drills touch on a few…

WOD:

Programming Note:

You will see a slight change in the listing for our Open workouts.  We have decided to add an extra element for those looking to push themselves further for Competition preparedness.  There will be an additional piece listed for these Comp athletes, but that piece will be for them to do either before or after the class.  Those looking to do the Comp Piece will still warm up, do the S/S/S piece, and WOD along with everyone else (in some WODs, there may be a higher bar set, weight-wise for the Comp folks).  If you to do the Comp piece after that, you can break off after the WOD.  If you do it earlier or will do it later in the day, then you will do the Cash Out with everyone else too.

We will layer (in regards to volume) the comp piece over the Open piece.
Light days will consist of Olympic (Oly) lifting with low load. The focus will be mechanics and fundamentals such as: getting into the bottom of the snatch correctly, triple extension, or hitting a powerful lockout in a jerk vs. pressing out.
Medium days consist of Gymnastics and or Oly variations. Then gymnastics can be anything from strengthening body weight movements, skill improvement, to skill transfer. The Oly variation is a medium load that is or has a direct correlation to improving Olympic lifting.
Heavy Days are concentrated on heavy load and hitting strength work in the Oly lifts.
Rest days are either no extra work or simply an active recover: yoga, jogging with a silent “j”, or playing with the dog/kids.

The layout on top of the week is as follows:
Monday: Light
Tuesday: Medium
Wednesday: Heavy
Thursday: Medium
Friday: Rest
Saturday/Sunday: Heavy (if you can’t make Saturday, it will be the same workout on Sunday)

The goal here is to give those looking to compete extra work in skill movements.  These extra pieces are going to be set with a purpose to improve performance, not just make you workout longer.  But, know that this extra piece will make you have to be around longer than the scheduled one-hour class.  If you want to stick around for these pieces and have questions, speak to the coach on staff.  We will do our best to try to have a coach present to assist after class, but if it is not possible for a coach to be there for the extra piece, we still want to make sure you do this piece safely, so please don’t hesitate to ask for guidance.

Now, back to Monday…..

Day 25 of the 100-Day Burpee Challenge!

A quarter of the way there!

Strength:

15 minutes to find your 3-Rep Max (3RM) on Strict Press

Post highest successful 3-rep set to comments/LogWOD

Compare numbers to 31May2012 (Click here to refresh your memory)

Do reps of 7, 5, 5, 3, 3 increasing weight each set.

Video courtesy of Paradiso CrossFit

WOD:

5 Rounds For Time:
1 Power clean
2 Push Presses
3 Thrusters
4 Push jerks

Use 165/115 for all movements

Post time to Comments/LogWOD

Cash Out:

3 sets of Bulgarian Split Squats

Video courtesy of High Point Strength.  Basic set up for Bulgarian split squat is bar is on the back like a back squat.  Have a bench or box behind you, put one foot on box/bench.  Squat with other leg.  Still get crease of the hip below the knee.  Do 5-8 reps per leg.  Try to increase weight each set

Comp Piece (done after regular class):

A. Find box jump max height- no more than 10 attempts

B. 10 rounds of 30sec hanging L-sit hold –  rest as needed between rounds

Oh,  and hanging L-Sit means, hang from a pull-up bar….if that wasn’t clear before…