07 Mar 2014

030814

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1. AMRAP 5
15 Back Squats, 135/95
10 Pull ups

rest 5 minutes

2. AMRAP 5
30 Ball Slams
10 Burpees

3. Midline Work – 100 reps between Toe 2 Bar, GHD sit ups, Back Extensions (NOT HIP)

Notes:
1. Bar must be cleaned from the ground and then placed over head onto the shoulders for the back squat.

2. Weight of the Ball slams doesn’t really matter

3. Alternate T2B/Back ext/GHD sit ups

FIRE IT UP!

The last week has been awesome! Friday kicked it off with 2014 Reebok CrossFit Games Open 14.1. CFB has more than 50 athletes participating in the Open. The energy was awesome. Carla B leads all CFB members with a score of 362 and currently sits 24th in the NorthEast Region. The top 45 females in the region will qualify to Regionals at Reebok’s Headquarters in Canton, MA. Dave Young is leading the men with a score of 347 and sits 384th in the NorthEast Region. Hats off to them both for their efforts!

Kari T attacking 14.1 on Sunday. She improved her score by more than 10 reps.

Kari T attacking 14.1 on Sunday. She improved her score by more than 10 reps.

THE OPEN

In case you missed the previous communications, we will be running the Open WOD in class each Friday. If you cannot make it into the gym on Friday, then you may come in on Saturday or Sunday but you will need to have someone accompanying you to judge your performance. There will be a group that will retest on Monday as well. Again, you will need to schedule someone to judge you in advance to ensure that there will be someone available for you.

RING THE BELL BABY!

On Wednesday morning all 7 participants in the 7am class banged out Personal Bests! The bell was working on overtime and it was fun to witness. Audrey, JPerlo, Linh, Vijay, Patrick M, Matt, and Kapil all were machines in the back squat. I like programming the straight sets at higher intensity (5×2 – work up to a challenging 2 and hold it for all sets) for the barbell lifts. It removes any ceilings and encourages you to train based off how you are feeling instead of a fixed percentage. It’s not always going to be a PR day but when it is…RING THE BELL BABY!

audrey back squat vijayback

WHAT’S ON TAP

Friday 3/7

2014 Reebok CF Games 14.2
TBD

Saturday 3/8

1. AMRAP 5
15 Back Squats, 135/95
10 Pull ups

rest 5 minutes

2. AMRAP 5
30 Ball Slams
10 Burpees

3. Midline Work – 100 reps between Toe 2 Bar, GHD sit ups, Back Extensions (NOT HIP)

Notes:
1. Bar must be cleaned from the ground and then placed over head onto the shoulders for the back squat.

2. Weight of the Ball slams doesn’t really matter

3. Alternate T2B/Back ext/GHD sit ups

Sunday 3/9

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

notes:
Scale as needed to:

40 reps
30 reps
25 reps

Monday 3/10

1. 21-15-9
Pullups
Deadlift, 225/155

2a. Pistols – Accumulate as many quality reps in 10 minutes
2b. Ring Dips – 4×3 AHAP

Note:
2a/2b – perform 5-10 reps of pistols then immediately perform 1 set of Ring dips

Tuesday 3/11

1. AMRAP 10
3 Push Press, 135/95
6 Toe 2 Bar
9 OH swings, 32kg/24kg

2. L-Sit holds – 6 x max hold

Note:
rest as needed between l-sit holds

Wednesday 3/12

1. Shoulder Press – 7×2

2. EMOM 10
8 Chest to Bar Pull ups

notes:
1. work up to a challenging weight and then hold for 6 more sets

2. Scale by reducing volume first before reverting to chin over the bar. If athlete cannot perform CTB they perform chin over the bar

Thursday 3/13

1. 30 Unbroken Wallball shots

2. AMRAP 4
10 Burpees
10 DB squat cleans, 40/20

If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Friday 3/14

Reebok CrossFit Games Open 14.2
TBD

 

05 Mar 2014

030614

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1. Row 1k
rest 15 minutes
Row 1k

Score time for each 1k row.

2. In 15 minutes, accumulate as much time in an unsupported handstand hold

 

 

05 Mar 2014

030514

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1. Back Squat – 5×2 - work up to a challenging double and then hold for 4 more sets.

2. Pull up Ladder
3 rounds of following cycle:

7 pull ups
6
5
4
3
2
1

Rotate with a partner or a few to allow rest between sets

03 Mar 2014

030414

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1. For time
Run 1500m
30 Power Snatches, 95/65
20 Overhead squats, 95/65
10 GHD Sit ups
Run 500m

2. Accumulate 5 minutes of L-sit hold

03 Mar 2014

030314

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1. EMOM 14
Odd – 2-4 Handstand push ups
Even – 10 Box Jumps, 24″/20″

2. AMRAP4 – Burpees to a 45# plate

note:
1. HSPU are strict/box jumps games standard

28 Feb 2014

022814

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Reebok CrossFit Games Open 14.1

AMRAP 10
30 Double Unders
15 Power Snatch, 75/55

It’s finally here. The 2014 sporting season has officially began and…14.1 is a repeat of 11.1, which we just performed as a gym not more than 21 days ago. Familiarity breeds success they say and Many in the gym performed very well in this workout. It will be fun to see how it is attacked seeing this time around.

Happy Birthday Mickey! Mickey likes WODS that have familiarity!

Happy Birthday Mickey! Mickey likes WODS that have familiarity!

Reebok CrossFit Games Open 14.1 – Logistics and more

AMRAP 10
30 Double Unders
15 Power Snatch, 75/55

We will be performing The Opens each and every Friday in classes. You may “redo” the WOD over the course of the weekend, YOU WILL NEED TO ORGANIZE A PARTNER TO JUDGE AND SCORE YOU. All scores must be submitted so that I can validate them by Monday 8pm EST. If you think you have a chance to qualify for regionals, your judge must have passed the CrossFit Online Judges Course AND you MUST videotape your efforts. 

Good Luck!!!

I am a fan of James Fitzgerald, OPT, and believe he has a lot of great information on proper training for CrossFit both as a fitness program and a sport. Last year I began taking the OPT courses and read his blog almost daily. In the article below, OPT Coach and on-site athlete Robin Lyons shares her thoughts on mentally preparing for competition. I share it because I think it has value beyond the Open.

Get Mental for the Opens Part 1

In slow motion my eyes close and then re-open back onto the barbell. There are 60sec left in the 12 min workout; I’m breathing rapidly, my thighs are burning and something inside is telling me to slow down….“rest, you can’t go yet”…. and in that split second I have a choice to either give in to that voice or trust my training. Without hesitation I notice the mental breakdown and fight back with positive self-talk and cues that laser me back into the zone:  “let’s go”, “you train to be in this moment”  “you can do it”. I grab the barbell, chalk and sweat fall below me and I finish knowing I gave it everything I had. This fight is what I love in our sport, and over the years as a competitive athlete I have come to understand the important role of mental preparation in my success and failures. In high-level performance sports our ability to focus rules for better or worse.

Continue Reading…

What’s On Tap

Saturday 3/1

1. EMOM 15 – 2 touch and go squat clean

2. Jerk – 5×1

3. Tabata Squats

notes:
1. build up to as heavy as can be (may ascend)
2. From the racks

Sunday 3/2

PARTNER WOD
“Angie”

Complete with a partner for time

100 pull ups
100 push ups
100 sit ups
100 squats

The workload must be shared equally and alternate every 10 reps.

then

Partner 3k row – Alternate every minute.

Time separately for both “Partner Angie” and 3k row.

Monday 3/3

1. EMOM 14
Odd – 2-4 Handstand push ups
Even – 10 Box Jumps, 24″/20″

2. AMRAP4 – Burpees to a 45# plate

note:
1. HSPU are strict/box jumps games standard

Tuesday 3/4

1. For time
Run 1500m
30 Power Snatches, 95/65
20 Overhead squats, 95/65
10 GHD Sit ups
Run 500m

2. Accumulate 5 minutes of L-sit hold

Wednesday 3/5

1. Back Squat – 5×2 - work up to a challenging double and then hold for 4 more sets.

2. Pull up Ladder
3 3 rounds of following cycle:

7 pull ups
6
5
4
3
2
1

Rotate with a partner or a few to allow rest between sets

Thursday 3/6

Row 1k
rest 5 minutes
Accumulate 15 minutes in an unsupported handstand hold
rest 5 minutes
Row 1k

Score time for each 1k row

Friday 3/7

2014 CrossFit Games Open 14.2 – TBA

 

26 Feb 2014

022714

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1. Shoulder press – 5 x 3

2. Box jumps – 3×20 unbroken, 24/20; 2:00 rest

3. Deadlift – 3×15 touch and go, 135/95; 2:00 rest

notes:
1. Work up to a challenging weight. Then perform 5 sets of 3 reps at that weight.
2. Games standard (stand up in full extension on the top of the box)

25 Feb 2014

022614

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1. AMRAP 10
15 Burpees
10 Power clean, 115/75
5 Chest to bar pull ups

2. Toe 2 Bar – 3 x max reps, rest 2:00

3. Thruster – 3 x 25 unbroken, 75/55; rest 2:00

notes:
1. Burpees games standard. Power clean from the floor.
2. If scaled then perform 3 x 10 at best progression able
3. Scale the load if necessary to perform the 25 reps unbroken


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