Monday Is A Day When Stuff Is Happening

by admin in WOD | 6 Comments

Strength:

overhead squat

    • 1×5 @ 70% 1 RM
    • 1×4 @ 75% 1 RM
    • 1×3 @ 80% 1 RM
    • 1×2 @ 85% 1 RM
    • 1×1 @ 90% 1 RM

 

Conditioning:

2 rounds

    • 500m row
    • 15 snatches (95/65)
    • 15 toes-to-bar
    • 15 push presses (95/65)
    • 15 pull-ups

 

Post metcon time to comments.

Bawx Openess

by admin in WOD | Comments Off on Bawx Openess

You came. You saw. You 13.3rd.

KB Snatch

by admin in WOD | 2 Comments

Strength:

1 RM deadlift

 

Conditioning:

21-15-9

    • right arm kb snatches (53/35)
    • box jumps (24/20)
    • double-unders
    • left arm kb snatches (53/35)
    • box jumps (24/20)
    • double-unders

 

Post deadlift weight and metcon time to comments.

Doing Business PR

by admin in WOD | 2 Comments

Strength:

work up to a heavy single clean-hang clean-jerk complex

 

Conditioning:

2 rounds

    • 10 hang power cleans (115/85)
    • 20 push-ups
    • 10 jerks (115/85)
    • 20 knees-to-elbows
    • 10 clean and jerks (115/85)
    • 20 walking lunges

 

Post metcon time to comments.

2013 CrossFit Games Open WOD 13.3

by admin in WOD | 26 Comments

….or should I say 2012 CrossFit Games Open WOD 12.4? Jeez.

So, this was the exact same WOD they programmed last year in week 4. I’ll tell you this much, I hate wall balls. Here are my thoughts on this WOD after having done it last year:

Break the wall balls up into much smaller sets than you think. Just like walking up and down the box jumps from 13.2 last week, you’re better off conserving energy over the long-er-ish haul. Go ahead, make fun of me for that from last week but was I wrong? OK. Glad we established that.

If you are a sick individual who loves the torture of walls balls, then go ahead and do your thing. For me, I’ll be breaking these up into sets of 10 (or 15 if I’m feeling randy). If you do something like this, make sure you are using measured rest periods. Count breaths, count seconds, whatever. But you need to make sure that if you are using small sets that you get back into it as soon as possible.

Also, this is what I’m talking about with depth. Don’t make me no rep you. Please. I beg you. Nothing will piss me off more. If you are Rxing, hip crease must be below the knee. Make it a no-doubter. Once the Opens are over, there will be some strict standards applied gym-wide (regarding squat depth, snatch and jerk press-outs, etc.). It will suck but it will be good for you.

Don’t be Josh Golden and CrossFit Grover Beach. Shit is pathetic.

Double-unders and muscle-ups? You’ve either got em or you don’t.

Peeps who did this WOD last year, chime in with your advice. The forum is yours.

Since our coaches have a little bit more experience CrossFitting, I’ve created a spreadsheet where I’ve taken our scores out of the Intra-Box Competition rankings. Here’s how everyone stacks up:

Men’s Rx Division

1. Matt Hayes

2. Moosah Reaume

3. Tom Pierce

Men’s Scaled Division

1. Brandon Arnold

1. Inoh Choe

3. Brandon Neace

3. Brian Scola

3. Doug Malcolm

Women’s Rx Division

1. Nicole Calcaterra

2. Allison Deitch

3. Anna Christerson

Women’s Scaled Division

1. Catherine Hall

1. Laura Mayerson

1. Terra Therapos

Here is the link to the members only rankings:

https://docs.google.com/spreadsheet/ccc?key=0AkcSdU-UpxfVdEZ0Rk9pbmVaUVpVMmJPN0ZZbVhpWUE&usp=sharing

And the original, for reference:

https://docs.google.com/spreadsheet/ccc?key=0AkcSdU-UpxfVdDZTM2VueXBBUDhvd3hxN2h2VFBHcVE&usp=sharing

If you’ve missed one or both of the WODs, you can still make them up on Sundays at Open Box. We will be accepting entries up through the week after the Opens are done.

Now, onto 13.3!

CrossFit Games Open WOD 13.3:

12 min. AMRAP

    • 150 wall balls (Rx: 20/14 Scaled: 14/12, both striking the 10’/9′ target, respectively)
    • 90 double-unders (Rx: double-unders Scaled: double-under attempts)
    • 30 muscle-ups (Rx: muscle-ups Scaled: jumping pull-ups)

 

Rx Standards

    • wall balls
      • movement begins by descending into the bottom of a squat with the hip crease below the knee
      • the ball must then be thrown, hitting the target on the wall
      • the center of the ball must hit at or above the target height
    • double-unders
      • the rope must spin forward under the feet twice in one jump
    • muscle-ups
      • arms must begin fully extended with the feet off the ground
      • elbows must be fully locked out above the rings
    • tie-break
      • record the time at the end of the 150 wall balls, 90 double-unders, and 30 muscle-ups

 

Record AMRAP score to comments.

13.3 Eve

by admin in WOD | 15 Comments

CF Games Open WOD 13.3 will be announced tonight. So far I’ve had to move snatches around in the programming for 13.1 and deadlifts for 13.2….I moved our back squats to today so I’m predicting some squatting tomorrow! Who wants to see some heavy thrusters or wall balls??? Wouldn’t be surprised to see some double-unders in there too….

What’s your guess?

By the way, here are the standings for the Intra-box Competition through two rounds of action:

Men’s Rx Division

1. Matt Hayes

2. JJ Christopher

3. Joey Verrant

Men’s Scaled Division

1. Brandon Arnold

1. Inoh Choe

3. Brandon Neace

3. Brian Scola

3. Doug Malcom

Women’s Rx Division

1. Jess Kuist

2. Al Lampier

3. Nicole Calcaterra

Women’s Scaled Division

1. Catherine Hall

1. Laura Mayerson

1. Terra Therapos

Check the full rankings here:

https://docs.google.com/spreadsheet/ccc?key=0AkcSdU-UpxfVdDZTM2VueXBBUDhvd3hxN2h2VFBHcVE&usp=sharing

If there is a zero next to your name for any of the WODs or if you have not completed 13.1 and 13.2 but want to be involved, PLEASE make them up during OPEN BOX on Sundays. We are still performing 13.3, 13.4, and 13.5 over the next three weeks on Thursdays (all day) and Friday nights (7:30 pm). Make sure you are here for the rest of those WODs. With plenty of time left, let’s keep the competition HOT.

Strength:

back squat

    • 5×5 @ 80% 1 RM

– if you don’t have a 1 RM, work up to a medium-heavy set of 5 and repeat for a total of 5 sets

 

Conditioning:

12 min. AMRAP

    • 120m row
    • 12 push presses (95/65)
    • 12 lateral bar-hop burpees
    • 12 ab-mat sit-ups

 

Post metcon score and 13.3 WOD guess to comments.

Snap City

by admin in WOD | 4 Comments

Strength:

work up to a heavy single snatch

 

Conditioning:

4 rounds (15 min. cap)

    • 6 deadlifts (205/155)
    • 12 pull-ups
    • 30 air squats

 

Check-out (time permitting):

coach’s choice

 

Post metcon time to comments.

. . . and it starts right now!

by admin in WOD | 1 Comment

Strength:

front squat

    • 2×5 @ 70% 1 RM
    • 1×5 @ 75% 1 RM
    • 1×3 @ 80% 1 RM
    • 1×3 @ 85% 1 RM

– max handstand push-ups between work sets

 

Conditioning:

10 min. AMRAP

    • 4 cleans (155/115)
    • 8 box jumps (24/20)
    • 12 kettlebell swings (53/35)

 

Post metcon score to comments.

CrossFit Go Bragh

by admin in WOD | 1 Comment

St. Paddy’s WOD at 10 am. Wear green and bring your Irish beverage of choice (optional).

Conditioning:

Partner WOD

    • 3 cleans (95/65)
      • 17 front squats (95/65)
    • 3 snatches (95/65)
      • 17 overhead squats (95/65)
    • 3 presses (95/65)
      • 17 back squats (95/65)
    • 3 sumo deadlift high-pulls (95/65)
      • 17 thrusters (95/65)

– for every set of 20 reps:

    • partner is performing 13 burpees during the 3/17 sets, switch when all 20 barbell reps are completed
    • partner can opt to drinking half of a Guinness or half of a Jameson shot (or whatever equivalents you bring) instead of burpees

 

Post metcon time to comments.

Long hair, don’t care

by admin in WOD | 2 Comments

If your name is:

    • Allison D.
    • Johanna L.
    • Banana (if your name is actually Banana, your parents suck)
    • Michaelia F.
    • Inoh C.

Register for TOUGH MUDDER

public shaming. get used to it.

CF Games WOD class tonight at 7:30 pm. Be there if you haven’t gotten 13.2 in yet. If you have, come support your friends. Unless you hate them. You don’t hate them, do you?

SUBMIT YOUR SCORE IF YOU HAVE PERFORMED 13.2 ALREADY.

St. Paddy’s WOD during the 10 am class tomorrow. Bring your Guiness….Guinesses….Guinei….whatever.

Strength/skill:

athlete’s choice

 

Conditioning:

2 rounds

    • 15 double-unders
    • 15 air squats
    • 15 double-unders
    • 15 push-ups
    • 15 double-unders
    • 15 pull-ups
    • 15 double-unders
    • 15 ab-mat sit-ups
    • 15 double-unders
    • 15 burpees

 

Post 1 RM deadlift and metcon time to comments.