3/1/12

Warm Up-

Burgener Warm Up w/ PVC Pipe

Hang Power Snatch- 135/75 x 3 reps

Snatch- 135/75 x 3 reps

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

If you cannot do the RX'd weight we will scale it down so that you are able to at least attempt 3 different weights

Option 2

A. Hang Power Snatch- 3 x 3; rest 2 min

B. Hang Squat Snatch- 3 x 3; rest 2 min

C. Snatch- build to a heavy single

2/29/12

LEAP DAY!!

After a good warm up- This workout is designed to be constant movement, start out at a steady pace and hold on to it the whole time! It's going to get uncomfortable, embrace it and keep going!

10 rounds for time

4 Burpees

6 KB Swings

8 Wall Ball

*compare to 2/2/12

2/28/12

Tuesday Strength Work

A1. Dead Lift @ 33X1; 5 x 5; rest 30 sec

A2. Pull Ups @ 22X0 (weighted if Possible); 5 x 5; rest 2 min

B. Toes to Bar- 40 for time

2/27/12

For time

Row 1000m

10 Push Press, 155/105#

20 Over Box Jumps, 24"

30 KB Swings, 70/53#

40 Double Unders

30m OH walking Lunge 45/25#

Scaled RX

Row 500m

10 Push Press, 95/65

20 Box Jumps, 20"

30 KB Swings, 53/35#

100 Single Unders

30m OH walking Lunge 25/15#

2/24/12

Friday

A1. Pull Ups @ 22X0; 5 x 5; 10 sec (add weight if possible)

A2. Bulgarian Split Squat @ 31X1; 5 x 5/leg holding KB/DB's; 3 min rest

2/23/12

Open WOD 12.1

Real exciting WOD for the opening of 2012 CF Games Open

7 min AMRAP

Burpees

*Enjoy!

We will do some skill/technique work before this workout

2/22/12

Wednesday

A. Dead Lift @ 65% 1RM- 10 x 2; EMOM

+

5 sets; rest 3 min

20 sec Air Dyne Sprint @ 100%

The CrossFit Games Open @ CF 27:17

Ok guys and gals, a lot of you have had questions about the CrossFit Games Open Qualifier. I'll try to answer most of them here, if you have any others please feel free to comment or ask me in person.

What is it? It's the first round of qualifiers for the CrossFit Games (the big show that you may have seen on ESPN) We will have 5 workouts announced on Wednesday night for 5 weeks. The workout must be completed by Sunday evening of that week. You can video your workout and do it on your own or you can do it at an affiliate with a judge. You will submit your score and I (the affiliate owner) will verify your score each week.

Do you need to sign up? It depends I'm not going to say EVERYONE needs to sign up b/c I don't think that is the case. Yes, it would be cool to have 30 people sign up BUT I'm more concerned with the health of our gym. We WILL do the wod's each week on Thursday during class, but we will NOT be doing the Rx'd just b/c it's the CF Games Open like last year. If you need to scale it then we'll scale it, no shame in that. If you have any desire to compete EVER in this or a more local event (Garage Games) then I would recommend signing up just for the experience.

When are we doing the WOD's? Each person must have a judge for the WOD's. I want there to be good crowd's to cheer everyone on. The more people involved, the more energy will be in the gym to make those of us competing push a little bit harder.

That being said, the wod's are announced on Wednesday night so I think the best time to do them will be Friday night or Saturday morning. If you can't make either of these times then we'll set up a separate time for you to do it during a class.

Saturday morning is when I will be doing the workouts each week. Hopefully this will be a good time for everyone. We will still have class on Saturdays, but the schedule may change a little week by week. We may even do a cookout or something after the last workout just to have a little fun.

So if your free, plan on coming to the gym each Saturday (for the month of March) to support the competitors and/or help judge. This weekend there will NOT be class at the gym unless you need to do the Open wod in which Clovis will be there. After this weekend, we will have the big show on Saturdays!

2/21/12

5 sets; rest 90 sec

AMRAP Pull Ups (no more than 25, no less than 10)

20 Unbroken Wall Ball, 20/14#

2/20/12

A. Press @ 22X1; 3-2-2-1-1; 2 min

*building to 1RM

+

5 rounds for time

5 HSPU

10 Knees to Elbow

15 Box Jumps, 24/20"

2/17/12

Lactate Endurance x 2

Part 1

15-12-9

Power Clean, 115/75#

Burpees

20 min from when you STARTED part 1

Part 2

30 Thrusters, 95#

Run 400m (or Row 500m)

*both of these should be using a weight that is really close to being able to do them unbroken. You will NOT use 115# if your max power clean is 135#

2/16/12

CF Tester

15 min AMRAP

7 KB Swings, 53/35#

7 Lunges/leg

7 Ring Push Ups

2/15/12

CP Squat/Pull Up

A1. Front Squat @ 32X2; 5 x 2; 10 sec (heavier than last week)

A2. Pull Ups; 5 x 22/12; 3 min (2 more than last week if you completed all sets unbroken of 20/10)

+

5 min Double Under Practice

2/14/12

Valentine's Day Partner WOD

With a partner complete the following

5 rounds for time

50 partner wall balls

50 sit up ball toss

Wheel barrow walk down & back each in the gym

*if you're doing this alone then do the following:

5 rounds for time

30 Wall Ball

30 Sit Ups w/ Med Ball over head

15 Wall Walks

2/13/12

LB Pull/UB Press + Aerobic

A1. Dead Lift @ 13X1; 3 x 5; 90 sec

A2. Press @ 13X1; 3 x 8; 90 sec

+

42-30-18 Box Jumps, 24/20"

21-15-9 Push Ups

2/10/12

CrossFit Tester

15 min AMRAP

5 Pull Ups

10 Wall Ball, 20/14"

15 Box Jumps, 20/14"

*Yes I want the box jumps being 20" for male, 14" for female if possible. I want this to be a lot of reps and I want the box jumps to be fast. If we can't get enough boxes close to 14" then we'll work with that. May use plates.

2/9/12

Thursday

CP Strength + MAP Runs

A. Dead Lift @ 10X0 @ 65% 1RM- 2 reps EMOM for 10 min

B. Weighted Ring Push Ups @ 32X1- 25/10#- AMRAP x 4 sets; rest 1 min

+

Run 400m; rest 45 sec x 4

2/8/12

Anaerobic Lactate Endurance

4 sets @ 95%; rest 7 min

8 Squat Clean Thruster, 75/55#

10 KB Swings, 70/53#

12 Burpees AFAP

Endurance Training

Run 400m @ 90%; rest 3:30 x 6

2/7/12

MAP Training

4 sets @ high/consistent/aerobic effort

60 sec Air Dyne

60 sec walk/rest

60 sec Box Jumps, 24/20" step down

60 sec walk/rest

60 sec (30 sec bear crawl/30 sec walking lunges)

60 sec walk/rest

60 sec Double Unders

60 sec walk rest

2/6/12

A1. Front Squat @ 30X0; 5 x 3; rest 10 sec

A2. Pull Ups- 5 x 20/10 Unbroken; rest 3 min

+

Double Unders

30 sec on/30 sec off x 8

Endurance Training

5 sets

60 sec Run

60 sec walk

60 sec Run

60 sec walk

60 sec (30 sec Lunge/30 sec Bear Crawl)

60 sec walk

2/3/12

Dead Lift Speed + Ring Push Ups volume + MAP Runs

A. Dead Lift @ 60% 1RM- 2 reps x 10 EMOM focus on speed off the ground, NOT TnG

B. Ring Push Ups @ 30X0; max reps x 4 sets; 60 sec

+

Run 400m @ 90%; rest 60 sec x 4

2/2/12

Tester to be done thursday or friday if you miss thursday!

10 rounds for time

4 Burpees

6 KB Swings, 70/53#

8 Wall Ball, 20/14#

*goal is sub 10 and it's going to hurt

-This is designed to be an aerobic tester meaning the reps are low so you should be able to move through these movements for 10 rounds without breaking. Obviously, not everyone will be able to do that which means it won't be an AERobic tester for everyone, but that's ok. We'll retest it later and see how our aerobic engine has improved.

*Side note- This type of workouts need to be feeling really good by the Open Qualifier if you're looking to qualify for the games. Your aerobic engine has to be set as your base and from now on you must start building your LACTATE ENDURANCE engine in order to peak sometime during the open, IF your main goal is just to make it to regionals that is. If you're wanting to peak for the Regionals with assuming you're going to make it through the Open without being in tip top shape then you have more time to build that Lactate endurance engine.