2015 CrossFit Games Open Workouts: Last Chance

by JJ Christopher in Announcement | Leave a comment

If you still have workouts to make-up from the 2015 CrossFit Games Open, you will have the opportunity to do so through this SUNDAY, APRIL 5 for Intra-Box Competition scoring purposes.

 

ADDITIONALLY:

You may elect to repeat a workout you’ve already completed….BUT if you choose to do so, you MUST use that score no matter what. One and done. No ifs, ands, or buts. Except for your butts. Which you’ll be getting back in here to do some Open workouts!

 

Please notify a coach if you have completed any workouts this week so that your score may be recorded.

 

Good luck!

2015.03.30

by JJ Christopher in WOD | Leave a comment

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If you are registered for the 2015 CrossFit Games Open,

YOU must submit YOUR scores for validation

by 7 PM TONIGHT

https://games.crossfit.com/cf/login

Reminder:

Strength:

snatch

    • 1 RM

 

Conditioning:

12 min. AMRAP

    • 20 double-unders
    • 10 kettlebell swings (70/53)
    • 20 ab-mat sit-ups

2015.03.29

by JJ Christopher in WOD | Leave a comment

Yoga: canceled today

Open Gym: 11:00 am – 2:00 pm

FREE Trial CrossFit Class: 11:30 am – 12:15 pm

Strength programming for the week of 3/30/15 – 4/4/15:

Monday 3/30/15

snatch

        • 1 RM

Tuesday 3/31/15

front squat

        • 5 RM

press

        • 5 RM (work in sets of 5 after 1 to 3 warm-up sets, using small jumps)

Wednesday 4/1/15

metcon only

Thursday 4/2/15

clean & jerk

        • 1 RM

Friday 4/3/15

back squat

        • 5×3 @ 80+% (building)

Saturday 4/4/15

TRODO OPEN 4.2015

2015.03.28

by JJ Christopher in WOD | Leave a comment

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Reminder:

Conditioning:

Coach’s Choice – come in and find out what’s in store for you on the whiteboard!

2015.03.27

by JJ Christopher in WOD | Leave a comment

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Reminder:

“15.5”

Rx

27-21-15-9

    • calorie row
    • thrusters (95/65)

Rx standards notes:

- row: athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” monitor must be set to zero at the beginning of each round. athlete or the judge may reset the monitor.

- thruster: bar starts on the ground. no racks allowed. hip crease must pass below the knees. a clean into the thruster is allowed if the bar is on the ground. barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

 

Scaled

27-21-15-9

    • calorie row
    • thrusters (65/45)

Scaled standards notes:

- row: athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” monitor must be set to zero at the beginning of each round. athlete or the judge may reset the monitor.

- thruster: bar starts on the ground. no racks allowed. hip crease must pass below the knees. a clean into the thruster is allowed if the bar is on the ground. barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

2015.03.26

by JJ Christopher in WOD | Leave a comment

IMG_5329

Reminder:

Conditioning:

30 min. AMRAP

1 round

    • 5 pull-ups
    • 10 push-ups
    • 15 air squats

1 min. rest

2 rounds

    • 5 pull-ups
    • 10 push-ups
    • 15 air squats

2 min. rest

3 rounds

    • 5 pull-ups
    • 10 push-ups
    • 15 air squats

3 min. rest

etc.

2015.03.25

by JJ Christopher in WOD | Leave a comment

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Reminder:

Strength:

front squat

if you did not attempt a 1 RM last week on Tuesday, 3/17 then

    • 1 RM

else

    • 3×8 @ 70+% 1 RM

 

Conditioning:

15! kettlebell swings (53/35)

15¡ burpees

- 15 kbs, 1 burpee, 14 kbs, 2 burpees, 13 kbs, 3 burpees, etc.

Post-2015 CrossFit Games Open Celebration (Fri. 4/10)

by JJ Christopher in WOD | Leave a comment

DSCF_lulu_night_FBPOSTCome celebrate the end of the 2015 CrossFit Games Open and Intra-Box Competition season with an exclusive, members-only “shop night” at lululemon athletica Bucktown (1627 N. Damen Ave.) from 6 to 8 pm on Friday, April 10!

 

This event will include food, drinks, and a raffle to win some cool lulu swag. Winners of the Intra-Box Competition will be announced and awarded their gold/silver/bronze “PROVEN” shirts.

 

RSVP to the Facebook event invite to let us know you’re coming!

https://www.facebook.com/events/284818351641757/

(if you didn’t receive an invite then friend us!)

2015.03.24

by JJ Christopher in WOD | 3 Comments

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Reminder:

Strength:

deadlift

    • 5×3 @ 80+% (building)

push press

    • 3 RM (work in sets of 3 after 1 to 3 warm-up sets)

 

Conditioning:

500m row

50 wall balls (20/14)

50 power cleans (95/65)

50 wall balls (20/14)

500m row

2015.03.23

by JJ Christopher in WOD | Leave a comment

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Current Intra-Box Competition standings through “15.3”:

(if you have not submitted a score for a workout prior to 15.4, you have been given a score of 0 for it)

 

Men’s Rx

  1. Matt Hayes
  2. Cisco Juarez
  3. Arthur Garroute / Jon Lee
  4. Alex Scott
  5. Cory Miller

 

Women’s Rx

  1. Lauren Edmonson
  2. Kate Galbraith
  3. Erin Watters
  4. Danielle Barry
  5. Michaelia Fosses

 

Men’s Scaled

  1. Nate Bussa
  2. Carl Hirschman / Andy Banicki
  3. Dillon Kelley
  4. Justin Backstrom
  5. Aaron Barg

 

Women’s Scaled

  1. Collett Hudecek
  2. Cara Fumagalli
  3. Tessie Allan
  4. Tara Bishop
  5. Lauren Crandall

 

Congratulations everyone! If you haven’t gotten “15.4” in yet, please do so by the end of this week.

If you are registered for the 2015 CrossFit Games Open,

YOU must submit YOUR scores for validation

by 7 PM TONIGHT

https://games.crossfit.com/cf/login

Reminder:

Strength:

back squat

    • 3 RM (work in sets of 3 after 1 to 3 warm-up sets, using small jumps)

 

Conditioning:

14 min. AMRAP

    • 30 double-unders
    • 20 pull-ups
    • 10 overhead squats (135/85)
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