March 2014

Saturday, March 22nd

The gang cleans up well. Good eats & great company at the Beach House Cafe.

  • REMINDER: Squat Clinic 101 on Sunday 10AM-11:30AM. No 10AM Class or GOAT class. Sign up here

  • COME PARTICIPATE or CHEER other members do CF Open Workout 14.4. Feel free to bring friends/family! We only have one more workout left next Saturday.

 


Workout 14.4

14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

---------------------------

Scaled Workout 14.4

14 minute AMRAP:
60-calorie row 
50 Sit Ups
40 wall-ball shots .
30 front squats
10 Pull Ups and Ring Dips

 

 

RESOURCES/ARTICLES

Bridges Defeats Panchick in CF Open 14.4 

10 Life Changing Reasons to Drink More Water via Breaking Muscle

 

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Friday March 21st

 

 

Strength

Romanian Deadlift

6-6-6-6-6-6

 

Goal

 

  • Chest should be up so that writing on shirt can be read
  • Maintain neutral spine throughout
  • Bar never leaves contact with leg
  • Legs are not stiff 
  • Technique practice for all.  Empty Bar for the 1st 4 sets.  If technique is perfect then add 5/10 Lbs at most for the remaining sets

 

 

Metcon

Spring Is Here

3 Rds

 

1 Min Each Station

Push Ups

KB Swings

TTB/K2E

KB Push Press

Rest

 

​Newer Athletes

3 Rds

 

1 Min Each Station

Plank Holds

KB Swings

Sit Ups

DB Push Press

Rest

 

 

RESOURCES/ARTICLES

Memorial Day Murph via defiantWOD.com

Hero Wods - via Breaking Muscle

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Thursday March 20th

Strength

Front Squat  (3/17)

5x5

Goals/Details

  • Use the same weight for all 5 sets.
  • Weight should be "heavy" but still fast coming out of the hole
  • Ensure Bar is racked properly with elbows high and bar resting on shoulders with loose fingertip grip

 

​Newer Athletes

Pause Goblet Squats with Kettlebells

5x7

Goals/Details

  • In the bottom of the squat pause for a 3 count 
  • Stand up driving through the heel with a vertical torso
  • Use the same weight for all 5 sets.
  • Be Sure the KB is held against the chest

 

Push Press   

5x5

Goals/Details

  • Increasing weight for all 5 sets
  • Bar is resting on the shoulder with elbows in front of the bar (lower than front squat)
  • Tight Core & Active Shoulders 
  • New Athletes will work with an empty bar focusing on:
    • Setting up properly in the rack with proper grip
    • Athletes should work on higher rep scheme and if technique is good go up on the 4th/5th set

 

 

​Newer Athletes

People with mobility issue will Perform DB Push Press with the same rep scheme

 

Cash Out (Optional)

Core Work

Hollow Body Holds or Rocks

Supermans

Plank Holds

OR

Double Under Practice

 

 

 

RESOURCES/ARTICLES

Kids and Training via Tabata Times
Water via Mobility WOD
Yeah Burpees  via Box Life Magazine
 
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Wednesday March 19th

**Dress in layers if you're coming in. We'll be running today**

Skill

Pull Up Practice and Progressions  (Dead Hang Flexed Arm Hang Negative Pull Ups or Ring Rows) 15 Min Cap

 

  • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
  • Dead Hang - Grip a bar or rings and hang with feet suspended from the floor with arms extended. Be sure to maintain an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
  • Dead Hang Flexed ArmGet a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
  • NegativesSimilar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
  • Ring RowsGrab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'

Newer Athletes should perform progressions only.

Metcon

Little Eva 25 Min Cap

5 Rds

400m Run

15 KB Swings

15 Pull Ups/Ring Rows

 

Newer Athletes will only do 3 Rds and perform rings rows.

 

RESOURCES/ARTICLES

Women Can Do Pull Ups via Tabata Times

Get Strict - via CrossFit Virtusoity

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Tuesday March 18th

 

 

SQUAT 101 Clinic next Sunday at 10AM. Work on your mobility issues to achieve the perfect squat and work more in depth to refine your technique. Be sure to register as we will cap out class to ensure that everyone gets personal attention. Click here to register for all upcoming clinics.

Hang Power Clean

10 Min EMOM

2 Hang Power Clean and 1 Push Press

  • Less Experienced athletes will do 5x5 with empty bar.  If technique is good then add weight on the 4th/5th set

 

Goals

  • Full Hip Extension Before Pulling With Arms
  • Recieve The Bar on the Shoulders with Bar in the Fingertips
  • Elbows in Front of the Bar
  • Active Shoulder When Bar is Overhead

 

Metcon

3 Rds 

400m Run/500m Row

AFAP rest 2 Minutes between Rds

Newer athletes will only do 2 Rds.

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SOCIAL on THURSDAY at 7:30PM Beach House Cafe

 

**NO 7:30PM CLASS ON THURSDAY**

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Monday March 17th

SQUAT 101 Clinic next Sunday at 10AM. Work on your mobility issues to achieve the perfect squat and work more in depth to refine your technique. Be sure to register as we will cap out class to ensure that everyone gets personal attention. Click here to register for all upcoming clinics.

CrossFit One World Movement Library - The Front Squat from crossfitoneworld on Vimeo.

 

 

Front Squat (see 3/3)

3-3-3-3-3

Goal

  • Increase weight each set by 5 lbs
  • Ensure Bar is racked properly with elbows high and bar resting on shoulders with loose fingertip grip
  • New Athletes will work with an empty bar focusing on:
    • Setting up properly in the rack with proper grip
    • Bar racked on the shoulders with fingertip grip
    • Elbows high throughout
    • Athletes should work on higher rep scheme and if technique is good go up on the 4th/5th set

 

Metcon

3 Min AMRAP (Maximum Effort)

10 Burpess

10 Wall Balls

10 Sit Ups With Med Ball

Rest 1 min and Repeat 2 more times

Scaling for new athletes

5 Burpess

10 Air Squats

10 Sit Ups (No Med Ball)

 

RESOURCES/ARTICLES

Fixing the Front Rack via Mobility WOD

Front Squat vs Back Squat via The Strength Agenda

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Sunday, March 16th

What are the 10 General Physical Skills?

 

SQUAT 101 Clinic next Sunday at 10AM. Work on your mobility issues to achieve the perfect squat and work more in depth to refine your technique. Be sure to register as we will cap out class to ensure that everyone gets personal attention. Click here to register for all upcoming clinics.


Strength

Split Jerk

 

Metcon

10 OMEM (on the minute every minute)

8 wallballs + 5 ring dips

*if you do not finish in time, complete the set and rest the remainder of the time. 

 

GOAL:

  • Wallballs are done unbroken as efficiently as possible (weight on the heels, chest up, elbows up, keeping the ball close) 
  • Ring dips are performed at a challenging level, making sure that the biceps touch the rings.

 

SCALING:

  • New athletes will practice jump to support on the rings before the OMEM.
  • Intermediate athletes who cannot perform ring dips will do controlled negatives (5 sets) and assisted ring dips with a band (5 sets)
  • New athletes will use a light wallball to focus on technique and efficiency + perform dips off of boxes with heels on the floor or dips off rings with feet on a box

RESOURCES/ARTICLES

What Should I Include in my Training Log via MentalityWOD

6 Reasons your Success Depends on your Failure via Breaking Muscle

Blog tags: 
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Saturday, March 15th

 

REMINDERS

  • GOAT Class @ 11:15AM tomorrow. Come in to work your weaknesses. Be sure to sign up. Coach Jay will be around to answer any questions.

  • SPRING SOCIAL on Thursday, March 23 at 7:30PM at the Beach House Cafe. Everyone is welcome. Please feel free to drop by with friends/family. 


 

WORKOUT 14.3

Complete as many reps as possible in 8 minutes of:
95/135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
135/185-lb. 
deadlifts, 15 reps
15 box jumps, 24-inch
155/225-lb. 
deadlifts, 20 reps
15 box jumps, 24-inch
185/275-lb. 
deadlifts, 25 reps
15 box jumps, 24-inch
205/315-lb. 
deadlifts, 30 reps
15 box jumps, 24-inch
225/365-lb. 
deadlifts, 35 reps
15 box jumps, 24-inch

 

IMPORTANT NOTES

  • We will be starting promptly at 9AM to give you plenty of time to warm up. If you need extra time to stretch or mobilize, consider coming in slightly earlier. Coach EJ will be at the gym at 8:30AM for those of you who'd like to spend some extra time warming up/mobilizing. 
  • There will be two scaling options S1 and S2 for those not performing as Rx. Your names will be posted on the board with what heat and what scaling option you have been assigned. 
  • This is one workout where there's NO award being a HERO and going for an extra rep at the expense of form/technique. We will be watching everyone very closely and will be cue-ing you accordingly. Keep your ears open for your coaches

 

Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

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