Saturday, March 26th, 2016
STRENGTH WOD
Split Jerk 5/5/5/5 (60-70% of 1 RM) 4 Turkish get ups between each set (2 each arm)
2000 M Row 30 Front Squats
Fitness: 95/65 RX: 135/85 RX+: 165/105
**The simple workouts always sneak up on people. The front squat should be challenging here and it does not need to be done unbroken or in two sets. The goal/focus of this workout is to be able to do great front squats under fatigue which is going to require a lot of stability through the midline.**
Friday, March 25TH, 2016
HUGE shakeups in the standings as we enter the final week of the CrossFit Open.
Kipping It Real: 117 Points
Black Marlins: 115 Points
Big Sets: 111 Points
RX
21-18-15-12-9-6-3 reps for time of: Thrusters Burpees over the bar
Men use 95 lb. Women use 65 lb.
Scaled 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees
Men use 65 lb. Women use 45 lb.
Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees
Boys use 65 lb. Girls use 45 lb.
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Thursday, March 24th 2016
GETTING JUMPING
We are big believers that CrossFit teaches life lessons through fitness. It constantly presents stressful situations that force you to dig deep to attempt to overcome them. We often are rewarded with that feeling of victory but there are also those moments where we come up short. Those setbacks (and particularly our reaction to them) are the moments where we really can grow That is what makes us stronger.
The CrossFit Open has presented some very difficult workouts that have really pushed people with some tough workouts and particularly challenging movements. I think the greatest example of that was workout 16.3 (10 snatches + 3 bar muscle ups or 5 jumping chest-to-bar Pull ups). Many athletes really struggled with those chest-to-bars as it requires a lot of strength at the end range of motion. If getting strong enough is a goal of yours here is quick video with some training ideas.
Some final notes to add. As you get better at jumping chest-to-bars at higher consider lowering the weight stack to make the movement more challenging. Be sure you are jumping off our heels and lean back as your are executing that deep pull.
If you do not have strict pull ups the focus of your training should be J-Hook pull ups. Here is a video on J-Hook pull ups
Take 12-15 minutes to find a new 1 RM Box Jump
Score = Height
15 Back Squats
12 Box Jumps
5 Rounds
Fitness: 95/65
RX: 135/95
RX+: 155/105
COACH’S TIP: A different type of stimulus today. The load on the C&J should be heavy enough that after each round you need to take 15-30 seconds to compose yourself for the lift. Pick a challenging load, but something you can lift with good form while fatigued.
Ahna and Tanique give new meaning to the phrase “ladies who lunch” by crushing the noon WOD…
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Wednesday, March 23rd 2015
Together as a group:
20 Second Hollow hold
20 Second flutter kicks
20 Seconds rest
5 Times
10 Deadlifts
10 Toes to Bar
200 M Run
Rest 1 minute
6 Rounds
Fitness: 155/105
RX: 185/125
RX+: 205/135
COACH’S TIP: The focus here should be the toes to bar. The deadlifts should be done with a load that you are confident with. Pick a scaling option for the toes to bar that you can maintain your kipping with..
Hallie is laser-focused on her rowing technique…
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