Squad 17.3

ARTICLES

+ Facebook Event – VERSUS X Intergym Throwdown – Foundation CrossFit
+ The night before Versus (Friday) we will show The Fittest On Earth: A Decade of Fitness, the newest from CrossFit Films at 7:30pm

CrossFit WOD for Tuesday 3/14

AMRAP in 20:00
8 dips
9 kettlebell swings, 24/16kg
10 toes-to-bar
9 push press, 52/34kg
8 burpees

Post scores to whiteboard!

HellaFit WOD

 

Lindsay C, Gina M, Nadia T

Great work this weekend with CGO 17.3! After Week 2 of the FCF Intramural Open our standings are: 1.) FLEX APPEAL, 2.) Thundercats, 3.) Blue Barracudas

Quick overview of this week’s training: bench presses, thruster/pullups, dip/kb swings/t2b/push press/burpees, DIANE, clean/ring row/slam ball, CGO 17.4, row/situps/double unders/wall ball, and Grayson’s SWAT GEAR SHUTTLE! Oooooh.

ARTICLES

+ How To Stop a Cold Dead In Its Tracks – CrossFit Invictus

CrossFit WOD for Monday 3/13

bench press 4x3x85%

AMRAP in 7 minutes:
3 thrusters, 43/29kg
3 pullups
6 thrusters, 43/29kg
6 pullups
9 thrusters, 43/29kg
9 pullups
etc.

Post score to whiteboard!

NOTE: We have a special 3:30pm variation of the workout to celebrate a huge WODclub milestone for Aimee P! Come join if you can.

Olympic Weightlifting WOD

lifts: snatches up to 92%, back squats up to 95, and snatch-grip Romanian deadlifts
accessories: box jumps, death march, Chinese plank

Kettlebell WOD

Ground Force
Drills for perfecting swings

CrossFit WOD for Sunday 3/12

YGIG 10-to-1 for time:
deadlift (1.5x)
bench press (1x)
clean (.75x)

Fitness = 40/30kg, Rx = 55/40kg, Performance = 70/50kg

Athletes will pair up and choose the appropriate loading class: Fitness, Rx, or Performance. They will need three bars, a rack, and a bench. Each bar will have a multiplier for the chosen load. Example: Fitness’ loading is 40kg so they need a 1.5x (60kg), a 1x (40kg), and a .75x (30kg) barbell. Athlete A starts off with 10 deadlifts, 10 bench presses (while Athlete B spots), and 10 cleans, tag out, then Athlete B does 10 deadlifts, 10 bench presses, 10 cleans, tags out, etc. The next round Athlete A does 9 of each lift, tags, etc., all the way down to 1.

Post scores to whiteboard.

HellaFit WOD

The DOWNHILL

for time:
100 stairs
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints

CrossFit WOD for Saturday 3/11

in partners, for time:
90 burpees
80 situps
70 perfectly vertical kettlebell swings
60 HR pushups
50 synchro kettlebell lunges
400m farmer’s carry together

In this workout each pair will have a pair of kettlebells. They may not touch the ground, otherwise the entire workout starts from scratch.

Post time to whiteboard.

Some things to note for tomorrow:

1. Athletes with a 1RM SNATCH at 59/39kg or lower will be doing the Scaled Division workout. Athletes with a 1RM SNATCH of 60/40kg or greater will do the Rx Division workout.

2. For logistical reasons all athletes who don’t agree with Item 1 should do 17.3 today (Friday) if they’d like to see how far they can get into the workout. We want PRs in pullups and snatches. If you’re concerned about “getting your workout in” then you have from April through February, until the next CrossFit Games Open comes around, to do so.

3. We will have 13 lanes per heat: 5 Rx/Scaled Women, 5 Rx/Scaled Men, 3 Rx-only Men. Our goal is a spread that about half scaled and half Rx each heat.

Questions? Concerns?

This is the recommended loading for a scaled women’s bar.

This is the recommended loading for a scaled men’s bar

Watching Castro explain the workout scheme

ARTICLES

+ CrossFit Open 17.3 Prep, Tips, and Strategy – The Movement Fix

CrossFit WOD for Champagne Friday 3/10

Rx Division

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/83kg

*If all reps are completed, time cap extends by 4 minutes.

Scaled Division

Prior to 8:00, complete:
3 rounds of:
6 jumping (chin-over-bar) pullups
6 squat snatches, 20/15kg
Then, 3 rounds of:
7 jumping (chin-over-bar) pullups
5 squat snatches, 34/25kg
*Prior to 12:00, complete 3 rounds of:
8 jumping (chin-over-bar) pullups
4 squat snatches, 43/29kg
*Prior to 16:00, complete 3 rounds of:
9 jumping (chin-over-bar) pullups
3 squat snatches, 52/34kg
*Prior to 20:00, complete 3 rounds of:
10 jumping (chin-over-bar) pullups
2 squat snatches, 61/43kg
Prior to 24:00, complete 3 rounds of:
11 jumping (chin-over-bar) pullups
1 squat snatch 70/47kg

*If all reps are completed, time cap extends by 4 minutes.

Scaled Division Note: Squat snatches or power snatches with overhead squats permitted.

Post results to whiteboard!

Olympic Weightlifting WOD

lifts: overhead squats, snatch + snatch balances, clean + front squat + jerk
accessories: partner leg lifts, back hyperextensions, downward dog

 

Paul L and Eli S

In today’s You Go I Go each round should be performed as fast as humanly possible.

CrossFit WOD for Thursday 3/9

YGIG 12 rounds for time:
150m row
15 kettlebell snatch, 24/16kg
15 burpees

Post teams and times to whiteboard!

HellaFit WOD

 

Colin B

How do you break down the work sets for ISABEL/GRACE/ISAGRACE? Big sets? Small sets? Singles? Whatever you can muster unbroken in the beginning then survive until the end?

ARTICLES

+ Tips From the Pros: How to Tackle Your Favorite CrossFit Benchmark Workout – Box Life Magazine

CrossFit WOD for Wednesday 3/8

“ISABEL”

for time:
30 snatches

“GRACE”

for time:
30 clean & jerks

or “ISAGRACE”

for time:
30 snatches
30 clean & jerks

Rx = 61/43kg, Performance = 70% of your 1RM

Post time to whiteboard!

Olympic Weightlifting WOD

lifts: front squats, 2 cleans + 1 jerk, behind-the-neck jerk
accessories: batman split, single leg hip extension, mb wall hammer rotation

Kettlebell WOD

Ground force
Single arm swing and snatch skill work
Squat and press finisher

Or a better question might be how do you get it overhead? How do you keep it there?

ARTICLES

+ Yoga: Does It Promote or Prevent Injury? – The Sydney Morning Herald

CrossFit WOD for Tuesday 3/7

5 rounds for time:
50 double unders
21 overhead squats, 20/15kg
12 ring dips

Post time to whiteboard!

HellaFit WOD

TRIPLETS OF HELLVILLE

1 min each movement,
3x each set,
1 min rest between sets

1:
– toe taps
– 3-point lunge
– single-leg v-up

2:
– burpee over bell
– pause goblet squat
– reverse plank

3:
– KBS
– strict press
– bent over row

And just like that, 17.1 and 17.2 are done! Which workout did you like better? We were surprised to see that the dumbbells would show up again. Special thanks to Patrick H. and Rain City Fit for lending us the extra weights two weekends in a row! Here’s hoping we’re completely done with them!

After multiple extensions in score submission deadlines last week, we were finally able to tally up our points for our Intramural Open after week one. Check it out:

For 17.1 Top 3 Podium Finishers:

Rx
(1) Crystal B (2) Ann-Marie D (3) Kai H
(1) Dave H (2) Devin B (3) James S

Scaled
(1) Teada S (2) Lindsay G (3) Emily M
(1) C. Guerrero (2) Jesse G (3) Grayson W

Spirit Award:
Bernice A. of team Blue Barracudas!

Long Distanace Performance of the Week:
Robyn S. of team FLEX Appeal for gettin’ it in Cancun!

Current standings after WEEK ONE: (1st) FLEX Appeal, (2nd) Thundercats, (3rd) Blue Barracudas

17.2 scoring is in the works so in the mean time check out our CrossFit Games Open leaderboard. Perhaps think of ways you can earn more points for your team by checking in with your captains & teammates. Let’s get crazy for Week 3 and 17point3!

CrossFit WOD for Monday 3/6

bench press 4x5x80%

3 rounds for time:
15 deadlifts, 102/65kg
15 HSPU

Post time to whiteboard!

Olympic Weightlifting WOD

lifts: back squats, snatch + snatch balance, snatch push press
accessories: banded drinking bird, death march, bent-over row

Kettlebell WOD

Ground force

Single arm swing and clean skill work

Press and squat finisher