We have a number of things going on this morning that I think a lot of you should wake up and make it out for. As you know, over the next, well, now 5 weeks, all Saturday classes will be open gym. This means that you are free to come in and do any number of workouts or address your weaknesses even. Here is what we have for you this morning:
Option #1 - All classes
CrossFit Triathlon
For time:
150 Double Unders
1K Row
1 Mile Run
Option #2 - All classes (additional 10:50 class as well)
CrossFit Games Open Workout #1
AMRAP in 10 minutes of:
30 Double Unders
15 Power Snatches, 75#/55#
Option #3 - 10:10AM Class Only (until we finish)
CrossFit Total
Back Squat, 1RM
Shoulder Press, 1RM
Dead-lift, 1RM
You will be given 3 single rep attempts at each lift. Each lift will be contested after all three attempts of the previous lift have been contested. The order that each person will lift in will run from lightest weight to heaviest weight (weight on the bar will never go backwards)
Post your results to comments/Logwod.
I just posted a few photos from the wed evening classes as well as the beer and burpee workout. They are up on my Facebook page. You should be able to just view them, but if not, send me a friend request. If you'd like a higher resolution copy sent to you via e-mail, just let me know. also if you don't like a picture that is up I will gladly take it down upon your request.
See you all for the CF Total tomorrow!
Anyway, today I did a little quartet to work on endurance and to rehab the back:
3 rds
10 DL (176)
20 situps
10 double-pushup burpees
20 walking lunges (20# DBs)
9:15
more of a lung-burner than i expected it to be. or maybe i'm just in worse shape than i think i am...
9 KB swings, 2pd
9 Ball Slams, 20#
9 Pushups
12:50
16:24 Rx'd
Great job everyone on the first games WOD! It was fun to cheer everyone on!!
This was so much fun! It was almost like a re-charge. It's easy to get frustrated & discouraged in classes because you get so focused on your own abilities or inabilities, so it was very beneficial to get watch some of the great athletes in our gym. They make the movements look so easy. Talking with them and learning how far they've come since they started at CFO helps to keep things in perspective. So good for the soul. I'm really glad to be part of this gym/community.
Did the Games week one WOD. 4 rounds + 21 DUs. thanks for sticking around and counting for me Mark!
CrossFit, the cure for the common cold...
Last year, you might have 2 hours notice before the WOD; IT problems or not, this seems ridiculous!!! Granted, my reasoning might seem selfish, but I'm betting there are many others whose schedules aren't going to accomodate changing the rules as we go....
Squat 154#, Press 70#, Deadlift 262
Pretty happy with this. Wasn't really sure where I was at so picking a weight to start each one was little tough. No PR's today. Great job everyone on the total and those who did the games WOD. Have a great rest of the weekend!
Lift plus main site from yesterday...
Tall Clean - Light then 2 heavy Singles - 185, 205
DL - 3X5,3,1 (242, 273, 309X6)
Press - 3X5,3,1 (115, 135, 151X4)
Main Site
10 L Pull Ups (Had to use a leg raise instead)
15 Push Ups
15 CTB Pull Ups
15 Push Ups
20 Pull Ups
15 Push Ups
3 ROUNDS (Supposed to be 4 but didn't notice until I checked it again)
* 15:24 *
PC and Stability Work Afterward
Open WOD #1 - 6 rds + 30 DUs + 2 snatches
This was about what I was expecting, and I'm happy with how it went. Thanks for judging, Megan, and for the supplemental yelling, Shelley! Helped a lot. Also, thanks to Megan and Jen A. for letting me yell at you. You both did great! And I like yelling.
Additional thanks to Joe for not pissing me off at Farmhouse. And to Brian for giving me someone to pick on.
I just want to say to all those that aren't satisfied with their performance, don't be afraid to go back in tomorrow and do it again. I believe that Ricky is opening the gym at 11:00am for those that want one more attempt at the workout.
And don't be afraid to do the workout two days in a row as if this were a traditional sectional, regional, or games competition where you would typically do 4 to 6 workouts in two days time. If you go back in right away you know exactly how it feels and what you need to do to improve. Also, the sooner you go back in and do it the less variables that come into play (ie. sleep, diet, work, stress).
I can also say from personal experience that I always seem to have improved fitness when I get back from a competition such as sectionals and regionals where we do several workouts in one weekend. It seems to deepen you a bit. So again don't be afraid to do it two consecutive days in a row as we are trained for this shit and it will only make you better.
I know everyone is different but this seemed to workout great for me. I did the wod last night and then again this morning and improved quite a bit. Just a thought.
Can't wait to see what they throw at us next!
Muscle Ups - Messed around with no false grip and turning out... Can get consistent sets of 2 but not 3 yet... 8 sets
Power or Full Clean - 1 rep every 30 secs... Started at 175, only 5-10# jumps allowed... 3 misses max
185, 195, 205, 210, 220, 225, 230, 235, 240 (1 Miss), 240, 245 (1 Miss), 245, 250 (Miss)... :$
Tabata DU's - Kept messing up so my best was 45 and worst was 31... Yikes