Kelsi A
Thrusters are coming. Every last workout of The CrossFit Games Open has ALWAYS included thrusters.
The question is what will it paired with? A lot of people are guessing double unders. I think it’ll be a couplet of doable work- the difference will be who wants it more. Who gets into the pain cave and thrives in there.
Any thoughts?
Find out at http://games.crossfit.com/ at 5pm
ARTICLES
+ The NBA’s Secret Addiction – ESPN
CrossFit WOD for Thursday 3/23
push press 5x4x85%, then
2 rounds for time:
100 double unders
75 situps
50 pushups
25 overhead bumper lunges (R)
25 overhead bumper lunges (L)
Post time to whiteboard!
HellaFit WOD
Come and see!
FRIDAY
At 7:30pm we will be showing the newest from CrossFit Films, FITTEST ON EARTH: A Decade of Fitness so workout at 6:30pm, stay and watch the film, and make sure to bring your own drinks and snacks
SATURDAY
Our intergym throwdown series sees it’s tenth version of VERSUS. Blue Barracudas vs FLEX Appeal vs Thundercats. Team Tyrranasaurus Rx won last year- who takes the Golden Hammer home this year?
8am to 12pm. First heats go at 8:30am.
ARTICLES
+ Transgender Lifter Laurel Hubbard Takes a Big Stride Towards Commonwealth Games – NZ Herald
CrossFit WOD for Wednesday 3/22
back squat 4x4x80%
50-40-30-20-10 for time:
shoulder-to-overhead, 25/18kg
box jumps, 16/12″
NOTES: Performance uses 35/25kg and 24/20″
Post results to whiteboard!
Olympic Weightlifting WOD
lifts: front squat, clean & jerk
accessories: passive hang, weighted v-ups, depth jumps, 24/20″
Kettlebell WOD
Ground Force
Skill Work: Get-Up
Finisher: Swing or Snatches
Today’s class will be split between grind (the get-up) and ballistic movements (swing or snatch).
Practice this yesterday! And today! And tomorrow!
Breathing exercises are becoming more popular in the training world, even though it’s something we all already do. The Valsalva Maneuver, Pranayama, and others have been around forever. Wim Hof has popularized a scientifically-backed method that feels crazy when you practice it enough.
For those who’ve chatted with me in the past couple of months know I’ve been mentioning Wim Hof over and over, but this video does a great job of summarizing what it is, how to do it, and what the expected outcome is. The Iceman also has an app out there if you are interested.
ARTICLES
+ Why I’m Quitting Tillamook Cheese – Good Stuff NW
CrossFit WOD for Tuesday 3/20
push press 5x5x80%
21-15-9 for time:
cleans, 61/43kg
burpees-over-bar
Post time to whiteboard!
HellaFit WOD
Come find out!
Get ready for this Saturday where we will wrap up the 2017 Open with VERSUS X! Register for the event here!
ARTICLES
+ Burpees In the Open: We Aren’t Done Yet! – Break Parallel
CrossFit WOD for Monday 3/20
bench press 5x10x60%
tempo chin ups 2121 4×5
EMOM for 8 minutes: 5 thrusters, 61/43kg
EMOM for 8 minutes: 5 overhead squats, 61/43kg
Olympic Weightlifting WOD
ohs 60/3, 70/2, 80/1 (2)
snatch 60/2, 70/2, 76/1, 82/1, 88/1, 94/1, 98/1
:30 elevated pigeon/side
15 plyo pushup
20 overhand barbell bicep curl
Kettlebell WOD
Ground force
Swing skills
Squats finisher
CrossFit WOD for Sunday 3/19
for time:
10 burpees
100m farmer’s carry, 32/20kg
10 burpees
100m farmer’s carry, 32/20kg
10 burpees
100m rack carry, 24/16kg
10 burpees
100m rack carry, 24/16kg
10 burpees
100m overhead carry, 20/12kg
10 burpees
100m overhead carry, 20/12kg
Rx does one kettlebell, Performance does two kettlebells.
HellaFit WOD
TABATA THIS+THAT
1. arch/hollow
2. KBS
3. jumping lunge
4. pushup/bent over row
5. goblet squat/squat jump
6. burpee
1 minute of toe taps after each tabata
Today Tony L, Ann-Marie D, and Sam H represent FCF and Foundation Barbell down in Olympia!
ARTICLES
+ All of the CrossFit Games Open 17.4 Strategy Videos – The Barbell Spin
CrossFit WOD for Saturday 3/18
2 cycles for max total reps. 4 rounds each of :20 on, :10 off
– max row/AD cal
– max situps
– max double unders
– max wall ball, 20/14# to 10/9′
1:00 rest between all intervals
Post total reps to whiteboard!
