Workout of the Day: Tuesday, 3.3.15

Kettlebell Kitchen

Many of you have tried out your first orders with Kettlebell Kitchen, this week. In case you didn’t know, we have partnered with KB Kitchen, your go to for FRESH, delicious and healthy meals! Food for all Crossfitters, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, perform better, and have it delivered right to the gym. Whatever your goals are, nutrition is 80% of the game and Kettlebell Kitchen can help!

Here is what you need to know

The order cutoffs are:

  • Wednesday evening by midnight for Monday delivery
  • Saturday evening by midnight for Thursday delivery
  • The complete menu, along with ingredient lists and nutrition facts can be found here: http://kettlebellkitchen.com/menu.php
  • Ordering instructions and FAQs can be found here: http://kettlebellkitchen.com/how-to-order.php
  • Get 15% off on their first orders by using the code “CenterCity” in the coupon box at checkout.

Let us know if you have any questions – we’re really excited about this new partnership and we know you’ll love KB Kitchen’s food!

10974592_10153038045420762_3743764114844669626_o

WORKOUT OF THE DAY:

MOVEMENT PREP: Banded hamstring stretch 1 min/side, lax ball to upper trap in glute bridge 10/side
2 Rounds: 3 TGU sit ups/side, 10 T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep

STRENGTH:

A1. Good Morning x 5 reps x 4 sets, Rest 60 seconds
A2. Strict Press x 2-3 reps @ 65-70% x 4 sets, Rest 60 seconds

CONDITIONING:

12 minute ascending ladder
3 Power Clean (115/75#)
3 Shoulder to Overhead (115/75#)
3 Pull-Ups
6-6-6
9-9-9
etc.

FINISHER: Time Permitting

Hollow Rock or Hold  x 15 seconds on/ 15 seconds off x 3 sets

GYMNASTICS:

MOVEMENT PREP: lax ball shoulders 4 minutes, banded lat stretch 1 min/side
3 Rounds: 15 belt tighteners, 10 scap push ups, 5 inchworm + push up

STRENGTH/SKILL:

A1. P-bar Shoulder Stand Hold x 15 seconds x 3 sets, Rest 60 seconds
-hold the bottom position of the deficit hspu. Try to find the balance point and be in control. If you need a spotter, use it but try to do it on own if possible.
A2. Inchworm Hollow Hold x 15 seconds x 3 sets, Rest 60 seconds
-out to extended hollow shape (must not lose lower back position)
B1. Strict Ring Dips x 7 reps x 3 sets, Rest 60 seconds
-no kipping. Eyes stay focused on point on horizon the entire time. Range is important, so go down as low as possible and complete strong support position at top with ring turn out position.
B2. Arch Rocks x 30 reps x 3 sets, Rest 60 seconds
-hands shoulder width apart. Feet glued together. Head neutral.
C1. Crab Walk x 50ft x 3 sets, Rest 60 seconds
-hands and feet on ground. Stomach pointing towards ceiling. Keep hips pressed high towards ceiling as you walk. Walk forward not backward.
C2. Partner HS Hold x 20 seconds x 3 sets, Rest 60 seconds
-partner spots only as much as necessary. Athlete should work on doing the action on own as best they can.

 

Workout of the Day: Monday, 3.2.15

15.1 in the Books!

Amazing job by everyone who completed 15.1 this past weekend. The energy in the gym from the announcement party on Thursday, all the way through open gym on Sunday has been  phenomenal to say the least. For those of you who are registered PLEASE make sure you submit your score immediately on the games site. Erin must validate your score before 8pm tonight and the earlier the better to help the process run smoothly and not risk any potential issues. As a reminder, you MUST submit a score for 15.1 and every other workout for your remaining scores to count towards the team during the next five weeks. You can track the progress of Team CrossFit Center City here. If you  have any questions email perrin@crossfitcc.com

This week we will be backing off of higher percentages in the lifts and focus on practicing skills within the aerobic pathway. The goal is to maintain strength, refine movement, and make sure everybody is recovered and ready to hit 15.2 hard on Friday. Stay tuned for more announcements regarding the next open announcement party and potential head to head match ups on Thursday night at 8pm.

10958856_10153038049020762_2702418673388909721_o

What did you think of 15.1? What are you predictions for 15.2?

 

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll lats and quads for 4 minutes
2 Rounds: 30ft lateral walk w/monster band below knee, 10 glute bridges (w/band), 10 ohs (w/band and pvc)

STRENGTH:

A1. Back Squat @ 65% x 5 reps x 3 sets, Rest 60 seconds
A2. Weighted Pull-Up x 2 reps x 3 sets, Rest 60 seconds

CONDITIONING:

3 Rounds @ 80% effort
40 Double Unders or 120 Singles
12 HR Push-Ups
15 OHS (95/65#)
18 No Push Up Burpee
Rest 2 minutes

Notes
Board Score: ST (BS), COND (all splits)

Workout of the Day: Sunday, 3.1.15

 

1604644_10153066381500762_7810325470993341868_n (1)

WORKOUT OF THE DAY:

MOVEMENT PREP: 5 minutes general mobility, lax ball to pec 10 passes/side,
30ft inchworm + push up, 30ft lateral lunge, 30ft backward crab walk

CONDITIONING:

In teams of 5, with only one teammate working per station,

30 minute amrap
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Sit-Ups
Station 4 – 30 Wall Ball (20/14#)
Station 5 – Rest

Notes
-each teammate starts on a station and cannot rotate until the teammate on the next station has completed their work.
-once the order is set, it cannot be changed
-Board Score: COND (Total Rounds + reps, i.e. 5 Rounds + 100m, 12 push ups, 17 sit ups, 25 wall ball)

Workout of the Day: Saturday, 2.28.15

(Sort of) Weekly Bulletin of Open-Related Opportunities

10422077_10203905352142391_773169080484909469_n

COMPETITOR TEAM PRACTICE:

Athletes who plan on completing open workout 15.1 during this time must be prepared to have someone judge you. 

MOVEMENT PREP: General Mobility for 5 minutes.
w/monster band below the knee: 30ft lateral walk, 10 glute bridges, 10 air squats x 2 sets
10 t’s w/10 sec hold on last rep, 10 i’s w/10 sec hold on last rep, 10 scap push ups x 2 sets

STRENGTH/CONDITIONING:

Active recovery for those who did 15.1 yesterday
5 Rounds @ 80% effort
4 TGU (24/16kg)
300m row
12 Russian KB Swings (24/16kg)
40 cal on AD or row
Rest 2 minutes betweenr ounds

or

A. Strict Press – Find max in 7 minutes
-Rest 2 minutes-
5 minute amrap
30 BS @ 75% 1RM
amrap burpee box jumps (24/20″)
-Rest 20 Minutes-
For time
50 C2B
50 KB Swings (24/16kg)
50 OHS (95/65#)

SQUATTING:

MOVEMENT PREP: Foam roll quads and t-spine for 2-3 minutes, super front rack stretch w/band 1 min/side, gastroc/soleus stretch 30 sec/foot
2 Rounds: W/band around knees – lateral monster walk x 10 steps each direction, 10 glute bridges, 10 air squats

STRENGTH:

A. Back Squat @30X1 – 2. 2. 2. 2. 2..2. , Rest 2-3 minutes
-This is one more set from last week. Each set should be heavier then the previous. Suggested guidelines for working sets are 70%, 75%, 80%, 85%, 88%, 90%
B. Front Rack Forward Lunge x 5 reps/leg (not alternating), Rest 15 sec bt legs (you can and should rack the bb)  x 3 sets building in weight, Rest 2 minutes
C. Weighted Plank Hold on Elbows x 60 seconds on, 60 seconds off x 3 sets

WORKOUT OF THE DAY:

MOVEMENT PREP: 5 minutes general mobility
30ft bear crawl, 30ft crab walk forward, 30ft spiderman + OH reach, 30ft burpee broad jump

CONDITIONING:

In teams of two with partners alternating complete rounds,
10 minute amrap
100m Row
15 KB Swings (24/16kg)

-Rest 5 Minutes-

10 minute amrap
5 Goblet Squat (24/16kg)
3 Box Jumps (30/24”)
1 Wall Walk

 

Workout of the Day: Friday, 2.27.15

10995680_10153064941115762_6982485696974264223_n

WORKOUT OF THE DAY:

MOVEMENT PREP: banded hamstring stretch 1 min/side, banded lat stretch 1 min/side, forearm stretch/mashing 2 minutes

BARBELL WARM UP: In teams of two (same partners for judging), P1 and P2 will alternate work,

P1 – 5 Front Sq, 5 RDL, 5 Push Press (w/empty BB)
P2 – Sumo Squat Hold
P1 – 3 Muscle Snatch into 3 OHS, 5 Snatch (from position 3)
P2 – Leg swings x 10 (forward, backward, side to side)
P1 – Clean + Split Jerk x 2 (w/empty BB), x 3 (w/light weight)
P2 – Pass throughs x 10, kip swings x 10

CONDITIONING:

Open Workout 15.1 – this will be a 15 minute running clock with two parts. There will be no transition time built in from 15.1 into 15.1a.

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

15.1a

1-rep-max clean and jerk
6-minute time cap

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

Workout 15.1 Variations

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

GYMNASTICS:

MOVEMENT PREP: Lax ball pec x 10 passes/side, Lax ball to upper trap x 10, tricep mashing (partner or w/softball) x 1 min/side
2 Rounds: 10 T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep, db external rotation x 3010/side x 5 reps

SKILL/STRENGTH:

A1. Stomach to Wall HS Hold x 30 seconds x 3 sets, Rest 60 seconds
-hands as close to wall as possible. This is primarily a positional exercise with the objective to get the whole body pressed up against the wall to feel the vertically stacked position. Get as close as you can based on your ability

A2. Crab Walks x 60 ft x 3 sets, Rest 60 seconds
-hands and feet on ground w/hips pressed as high towards ceiling as possible. Walk forward

A3. Box HS Shoulder Touches x 10 reps/side x 3 sets, Rest 60 seconds
-place feet on box and hands on ground. Bring hands close to box so body is stacked  hips over shoulders and shoulders over hands. From here shift weight from side to side lifting your hand off the ground and touching the shoulder. The goal is to stay in control with each shift. This should be performed slow and controlled

A4. Floaters x 10 reps x 3 sets, Rest 60 seconds
-HS w/back against the wall. Place hands 1-2ft away from the wall. Lightly kick feet off wall and use fingers to find stability point. You should be able to find a point where you can stabilize for a few seconds. Let feet back to wall and repeat.

FINISHER: Time Permitting

V-ups x 25 reps x 2-3 sets, rest as needed
Arch rocks x 25 reps x 2-3 sets, rest as needed

 

Crossfit Journal Logo   OPEX On Journey

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design