Workout of the Day: Sunday, 1.12.14

Sunday’s Schedule:

OPEN GYM: 8-10am – WEIRD, RIGHT?! See more below!

HYBRID OLY: With Coach Greg, (Basa returns on the 15th!) 9-11am.

GYMNASTICS WOD: With Coach Record, 10am.

WORKOUT OF THE DAY: With Coach Record, 11am.



Every Sunday, some specific-to-Open-Prep 10-15 minute mobility pieces will be posted – follow along and keep these in your arsenal if you struggle with these movements specifically!


A. Lax Ball your Quads and Adductors for 1 minute on 1 side. Then, Wall Quad Stretch for 1 minute, then Adductor Mob Stretch for 1 minute.  Then, switch sides for the Lax Balling and complete the Wall Quad Stretch, and Adductor Mob Stretch for 1 minute on that leg as well.  (6 minutes).

B. Rack/Lat Stretch – take the band up into this position (below) holding tension at the elbow and turning at varying degrees of tension for at least 2 minutes on each side. (4 minutes).

Screen Shot 2014-01-11 at 7.20.34 PM

C. Release your Thoracic Spine over the Foam Roller for at least 2 minutes – hold on to a plate, wallball, or kettlebell to get the most out of this mobilization. (2 minutes).

Screen Shot 2014-01-11 at 7.30.09 PM

3 Rounds of: 3 Straddle Yoga Push-ups (feet in straddle instead of under hips), 3 Glute Bridges with a 5-second hold at the top, 10 second Handstand Hold, 3 Burpee Broad Jumps. (5 minutes).


21 Thrusters (115, 80#)
9 Muscle-ups
15 Thrusters (115, 80#)
7 Muscle-ups 
9 Thrusters (115, 80#)
5 Muscle-ups

*If you don't have muscle-ups yet, complete: 
21 Pull-ups, 21 Ring Dips, 14 Pull-ups, 14 Ring Dips, 10 Pull-ups, 10 Ring Dips

Check out the Flossing happening at the beginning of this video – if you’ve got elbow or wrist issues during the thruster, it’s highly recommended that you complete this 3-5x a week!  We keep some Floss at the front of the room – just ask a Coach!


MOVEMENT PREP: Take a Lacrosse Ball and address any pieces on your Adductor/Quad Region, focus especially on areas closer to the knees – (5 minutes.)

FLEXIBILITY: (15 minutes).

15 Sit Up to Pikes
Hold Pike Stretch for 2 minutes
15 Sit Up to Straddles
Hold Pancake Split for 2 minutes
15 Side Leg Swings each leg
Hold Middle Split for 2 minutes


Practice Strict Muscle Ups (either banded or not) – (10 minutes).


Every Minute on the Minute for 10 minutes:
2 Strict Rings Muscle Ups (banded where necessary*)
5 Hollow Rocks on the even minute
5 Superman Rocks on the odd minute

*Do your best to be SURE to keep your feet OFF the ground for these!


AMRAP in 4 minutes Strict Pull-ups

AMRAP in 4 minutes Double Unders

AMRAP in 4 minutes Strict Pull-ups

*Do your best to get the same number of Pull-ups in the last set as the first using the SAME band (choose your band wisely if you are using one!)



Especially during the Open we find that many athletes struggle to find time to practice skills that they are always allowed to incorporate into their pre-class or post-class time.  We have a lot of athletes looking to do as many classes and as much as possible all the time – and you all seem to like each other so there’s also a LOT of talking :)  While we believe it is our primary purpose as a gym to offer you the MOST personalized Coaching we can in a small-group setting, we know that there is merit to practicing what you have learned WITH US on your own.

Sometimes during peak hours of busyness at the gym it is just impossible to imagine allowing everyone to come into the gym and practice whatever they want, wherever they want, for however long they want. This would almost CERTAINLY be asking for havoc, possible equipment damage (or maybe just lots of barbells taken to the face), and just an all around poor learning environment.

That said, what we can do is provide a time for you to get your practice during times when the gym is quiet. This is the purpose of Open Gym; we would like for you to use this time to cultivate your own individual emphases. The Pull-up Program is a great tool for improving both Pull-ups AND Push-up Strength over time. These Gymnastics Efficiency Pieces are also great pockets of practice for those of you struggling to link bodyweight movements with things like double unders, wallballs, box jumps, and kettlebell swings. We don’t recommend doing a LOT of Olympic Lifting unless it’s light and strictly for form – this is because especially in the case of more high-skill movements sometimes practice makes permanent, and NOT perfect. 

Lastly, we’d like for you to use this time to grab your CFCC buddies and do the WODs that you missed during the week, or practice movements together that only seem to work right when you’re in good company. Some of my earliest CrossFit memories took place during Open Gym and often happened when a bunch of friends came together to hit a fun workout on our own time. In any case, some conditioning and WOD options that don’t interfere with the programming in the week to come will be recommended, please be as respectful as you ALWAYS are of the gym and it’s equipment, and have fun!


Row 500m @90%, Rest walk 3:00 min, x 8


30 sec AD @97%, Rest walk 4:00, x 6


Escape from Wonderland
3 rounds of:
75 Double Unders
50 Air Squats
25 Calorie Row
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