**Wear or bring LONG SOCKS or you’re not allowed on the ropes**
Three sets of:
Accumulate 60 seconds in a Hanging L-Sit
Accumulate 60 seconds in a Handstand Hold (Choices in order of preference/difficulty – Freestanding, Nose-to-Wall, Heels to Wall)
Rope Climb – technique and assessment
DEMO video of progressions:
15 Thrusters (135/95#)
5 Rope Climbs (15′)
4 Rope Climbs
3 Rope Climbs
2 Rope Climbs
1 Rope Climb
*We will scale per individual with progressions for those who are unable to do rope climbs. No need to fear this WOD.
Five sets of:
Deadlift x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jumps x 5 reps (30/24″)
Rest 3 minutes then,
Every three minutes, for a total of five sets, complete the following:
Deadlift x 6 reps
(use 75-80% of weighted used for three singles)
Hand-release Push-Ups x 12 reps
Run 300 meters
WARMUP: (10 minutes) **the warmup is essential. Don’t be late for class for your safety!**
OLY & SKILL WORK:
5 x 1 clean high pull + 1 tall clean (video) + 1 front squat + 1 Sots clean press, light, rest as needed. (light/moderate weight)
clean high pull video/demo = http://www.catalystathletics.com/exercises/exercise.php?exerciseID=100
tall clean video/demo = http://www.catalystathletics.com/exercises/exercise.php?exerciseID=150
Sots clean press video/demo = https://www.catalystathletics.com/exercises/exercise.php?exerciseID=209
THEN, rest 2 minutes and perform the following alternating couplet (if time permits)
a) 3 x 2 power clean, light/moderate weight, immediately to,
b) 3 x 10-20 single unders, rest as needed
With running clock:
Touch and go clean and jerk.
On the initial minute:
set of 15 reps @ 75-80%
On the 5th minute:
set of 12 reps @ 77-82%
On the 10th minute:
On the set of 9 reps @ 80-85%
On the 15th minute:
5 minute AMRAP
Competitor/Advanced Rx = burpee muscle ups
Intermediate Rx = burpee pull-ups
Beginners Rx = burpee pullups (no band) or burpee ring rows
Note: Please consider the percentages a suggestion. If you need to go lighter do so. The objective is to not let go of the bar for the entire sequence.
CrossFit Open WOD 14.2
Reminder: We will open the doors at 9:00a for folks to start warming up and mobilizing. We will start heats roughly around 9:30a. Heats will be assigned upon arrival.
If you did not sign up for the Open, you can perform the WODs if you would like to, during any Open Gym or you can also do the on Saturdays with us during any heat we have room/space for non-participants to do so. I cannot give you a time ahead of time to tell you when that may be though.
If you ARE signed up for the Open, and you aren’t able to perform it on Saturdays, I will need you to contact me so that we can figure out a time when we can make it happen for you. We have to make sure there are enough coaches/judges at the gym to make it happen, but we’re happy to do so!
Let me know if you have any questions, etc.
Happy CF Open WODing everyone! Dawn
Open Gym all classes.
CF Open 14.2 WOD or skill work to prepare for it … OR the following optional WOD…
4 min AMRAP:
8 plate ground to overhead (45/25)
8 sit-ups weighted w/plate or slam ball (athlete’s choice)
Rest 4 minutes
3 min AMRAP:
6 plate ground to overhead (45/25)
6 sit-ups weighted w/plate or slam ball (athlete’s choice)
Rest 3 min
2 min AMRAP
4 plate ground to overhead (45/25)
4 sit-ups weighted w/plate or slam ball (athlete’s choice)
Rest 2 min
1 min AMRAP
2 plate ground to overhead (45/25)
2 sit-ups weighted w/plate or slam ball (athlete’s choice)
Class time changes are effective tomorrow (Thurs 3/6/14)!!
Open Gym starts at 3:00 and classes are 4:30p, 5:30p, and 6:30p.
We WILL also show the announcement of the CrossFit Open WOD 14.2 on our “big screen wall” at 8:00p!! Come join us!! Feel free to bring snacks and beverages and a chair/beach chair!! Ashley W. and any other who wish to perform the WOD may do so, but PLEASE give me a head’s up if you are planning to be judged!!! AND ever more importantly PLEASE POST to COMMENTS below if you are joining us for this!!!
Check out the pic below for a sneak peek of the screen on the wall tested tonight.
EMOM for 9 Minutes of:
First Minute: 10 x Strict Press @ about 65-70%
2nd Minute: 30 x Pistols (no bounce & no “cha-cha”) 30 reps or max you can get in 40 seconds.
3rd Minute: Rest
3 Rounds of:
6 x Strict Pullups
9 x Clapping Pushups*
12 x Box Jumps*
Competitors Rx = Clapping Pushups and Box Jumps M-30″/ F-24″
Intermediate Rx = Clapping or Hand Release Pushups and Box Jumps M-24″ / F-20″
7 x 1 Snatch: High Hang + Mid Hang + Full, as heavy as possible with good movement/form!!, rest 2 minutes
7 x 1 Clean: High Hang + Mid Hang + Full, as heavy as possible with good movement/form!!, rest 2 minutes
*the focus is on technique and form, not strength. These should not be broken. Reset and go fluidly between each pull.
3 x 3min work:2min rest
5 x KB Swings @ 24/16kg (53#/35#)
10 x Toes to Bar
20 x Double Unders
Note: Each time you begin to work again after the rest period, begin subsequent intervals where you left off.
The 5a & 6a Classes are cancelled tomorrow (Tuesday). The roads are covered and will be sheets of ice if they aren’t already. Stay tuned in the morning regarding the 9a class. We might bump it a little later if need be.
Question for you all… You know that gorgeous Room we have upstairs for Yoga/Mobility … well, there are MANY hours it is not in use. Do any of you have any awesome (realistic) ideas for more classes/types of classes we can offer in there that you all would attend regularly? Keep in mind they must be non-contact and not scratch the gorgeous bamboo floors.
Shoot me an email … firstname.lastname@example.org
5 rounds or 15 minutes:
3 x Press to Headstand- Demo
10 x Seated Overhead squat stretch (light bar or weighted PVC) - Demo
:15 second Hanging L sit (scale = Tuck sit)
30 clean and jerks @ 135/95#
EMOM do 5 Burpees jumping to an “unfixed” 6″ Target above your fingertip reach when standing.
rest 3 minutes
5 rounds of:
:30 Weighted Planks (on elbows), :30 Rest – (M-45# / F-35#) this movement will translate to a stronger snatch, OH Squat and more. Focus on form and don’t cheat this one. If you can’t hold a perfect plank, reduce the weight.
(Demo videos courtesy of Paradiso CF)
UPDATE: I’ve had reports from several folks now who are out driving trying to get home in various areas. The roads are slick and getting more dangerous. The bridges are icing/freezing up as well. It’s only getting worse through the rest of the day/night.
We are canceling ALL afternoon/evening classes including open gym. Stay safe folks and hopefully we will see you tomorrow at some point.