Category: Competition

* Come watch the Open Announcement this Thursday at 8PM @ CVCF WOD: 1) 20 minute EMOTM: Odd – 15/12 Calories Rowed Even – 10 Thrusters 95/65 + 10 Toes-to-bar Scale reps weights as needed. If you retested and crushed yourself yesterday on 16.1, scale this to alternate rounds of 10 Thrusters/10 Toes-to-bar, so that you perform only 50 reps of each movement. 2) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) 3 rounds AQAP: 7 Muscle-ups 14 Power Snatch 95/65 21 Burpee Lateral Bar Hops If you didn’t retest 16.1 yesterday, feel free to hit “Hawks” with class, and lets all be…

* Come watch the Open Announcement this Thursday at 8PM @ CVCF WOD: * This is a de-load week for the Squat Program. Weight will begin climbing again next week. 1) Back Squat: Every 2:30 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-65% 3×5 @ 60-70% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 7 minute Up Ladder: 3 Kettlebell Swings 70/53 3 Wall Balls 30/20 Work goes 3+3, 6+6, 9+9, and so on…

WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. All reps full Squat. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. All reps full Squat and Split. Build as heavy as deemed fit. 3) 5 rounds – 4 minute AMRAP – 2 minutes Rest: 75 Double-unders 25/20 Calorie Row 10 Power Snatch 115/75 Max Toes-to-bar Keep track of reps completed each round. 4) AQAP: 50/40 Cal Ski Erg 50 Strict HSPU 50/40 Cal Ski Erg Scale HSPU as needed in volume, or if Strict is out of the question in terms of keeping this an actual Met-con, then scale to kipping. 5) Ring Dips: 4 sets of 8-15 reps Rest 90-120 seconds betweens sets. These are strict. If you can perform 15 reps…

*The Open Is HERE WOD:  1) “16.1” – 20 minute AMRAP: 25ft Overhead Walking Lunge 95/65 8 Bar Facing Burpees 25ft Overhead Walking Lunges 95/65 8 Chest-to-bar Pull-ups Mental suck, keep moving, all about who rests the least, who can put their hands on their bar and keep moving on the Burpees. 2) Assault Bike: 10-20 minute Easy Spin Wattage under 200 watts. 3) Safety Bar Good Morning: 3 sets of 10 Rest 90-120 seconds between sets. Heavy as possible.  4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open Is HERE ** Thursday Night Sefton will be staying at the gym to watch the Open announcement. Anybody who would like to come in and watch please join! Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative…