Workout of the Day: Sunday, 3.1.15

 

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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

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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

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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

 

Workout of the Day: Thursday, 2.26.15

“A Reason to Try”

If you want to join all of the CFCC athletes who are already signed up for the Open, it’s not too late ! Register here! Not every CrossFit athlete lives to compete. Such is the case for three schoolteachers out of one box in Santa Cruz, California.

The Open

TONIGHT we will be hosting an open announcement party in the LBC space starting at 8pm. Immediately following the announcement Coach Chris and Coach Record will be facing off against each other. Come join your fellow CFCC athletes to celebrate the beginning of the open and watch two of our favorite coaches go head to head!

Friendly reminder, if you would like to optimize your performance in the open workout on Friday you are encouraged to take a rest day today. Feel free to come in to perform mobility or very easy aerobic work (15-20 minutes easy rowing or bike), or fully rest (recommended). Since we do not know the details of the workout yet, it is very possible some of the movements from today will be repeated tomorrow.

Noon Class Cancelled Today

Your always-knowledgable coaches have been invited to present at the physical therapy offices of our very own Diana Duda about all things CrossFit. We love talking about what we do with the people that can help us do it better! We apologize for the inconvenience but we will be back to our regularly scheduled program next week.

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4x Champion Rich Froning goes head to head with 2nd Place 2014 Reebok CrossFit Games athlete Mat Fraser tonight for the announcement of 15.1

 

WORKOUT OF THE DAY:

MOVEMENT PREP:  Lax ball lat and serratus anterior 1 min/side, Lax ball/stretch calves 2 min/side
3 Rounds: 10 Pass Throughs (or 30 sec lat activation), 10 ohs, 5 vertical jumps

STRENGTH: 

A. 3 Position Power Snatch @Mid Hang, Below Knee, Floor (1+1+1) – 10 minutes of skill work building in weight
B. BB Bent Over Row x 8 reps x 3 sets, Rest 60 seconds

CONDITIONING:

1 minute amrap
Burpees

-Rest 30 seconds-

2 minute amrap
Power Snatch (95/65#)

-Rest 30 seconds-

3 minute amrap
Box Jumps w/step down (24/20″)

-Rest 30 seconds-

4 minute amrap
Overhead Squats (95/65#)

Notes
Board Score: ST (Snatch), COND (Total Reps Combined)

Workout of the Day: Wednesday, 2.25.15

Thursday Night Open Announcement

This Thursday night we will be hosting an open announcement party in the LBC space starting at 8pm. Immediately following the announcement Coach Chris and Coach Record will be facing off against each other. Come join your fellow CFCC athletes to celebrate the beginning of the open and watch two of our favorite coaches go head to head!

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WORKOUT OF THE DAY:

MOVEMENT PREP: 5 minutes of general mobility + wall quad/spiderman x 1 min/side
3 Rounds: 10 squat jumps, 10 cat & camel, 30 second HS Hold

STRENGTH:

A1. Back Squat @65% 21×1 x 5 reps x 3 sets, Rest 45 seconds
A2. Snatch Grip RDL @ 3222 x 3 x 3 sets, Rest 45 seconds

CONDITIONING:

EMOM x 15 Minutes

Minute 1 – 10 Alternating DB Power Snatch (45/20#)
Minute 2 – 10 Alternating Goblet Hold Forward Lunges (45/20#)
Minute 3 – 5-7 HSPU or 2-3 Wall Walks

Notes
-if anybody is feeling low back fatigue or soreness from yesterday, substitue 10 unbroken wall ball (20/14#) for db power snatch
-Board Score: ST (BS, RDL)

FINISHER:
Hollow Hold or Rocks x 20 seconds, Rest 40 seconds x 3 sets

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