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Tony and Robyn are both in Buffalo, NY to lift at the 2018 Masters Nationals Weightlifting Championships!

LIVE YOUTUBE LINK! LIVE YOUTUBE LINK! LIVE YOUTUBE LINK!

* Robyn lifts Friday 4/6 at 7am Pacific/10am Eastern
* Tony lifts Saturday 4/7 at 8am Pacific/11am Eastern

Support and watch online!

Today is also a special Champagne Friday. We’ll be celebrating the hard work and efforts of those that participated in the Nutrition Challenge! Everyone is welcome. Come workout at 6:30pm and hangout afterward as we’ll be providing food and kudos!

ARTICLES

+ Live From New York, It’s the Stream of the 2018 Masters Nationals Weightlifting Championships! – Masters Weightlifting

CrossFit WOD for Friday 4/6

Rx
10 rounds for time:
9 thrusters, 52/38kg
35 double unders

Scaled
10 rounds for time:
9 thrusters, 35/25kg
35 single unders

25 min cap. Compare/contrast to 24MAR2017. This is heavier than 17.5 so it is not CGO 17.5.

Post times to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 3/3

clean & jerk
front squat

Powerlifting WOD – Week 5/7, Day 3/3

back squat
press
power clean

Kettlebell WOD

Banded Deadlift 10×2@ 50-55% of 1RM

then

From CF Kettlebell:
Perform the following complex every 90 seconds for 21 minutes:
3 double kettlebell snatches
7 double kettlebell front squats
100 ft farmer’s walk

You can watch the events at games.crossfit.com

In celebration of this past weekend we’ll be doing our own versions of a lot of these events. Get ready!

ARTICLES

+ The 2017 CrossFit Games Events – CrossFit Games

CrossFit WOD for Monday 8/6

CGO 17.5 (Rx)

10 rounds for time:
9 thrusters, 43/29kg
35 double unders

CGO 17.5 (Scaled)

10 rounds for time:
9 thrusters, 29/20kg
35 single unders

Compare to 24MAR2017. Post times to whiteboard!

Olympic Weightlifting WOD – Max Week

snatch percentage ladder, clean & jerk percentage ladder

Powerlifting WOD – Week 10 of 12

squats, press, weighted pullups

Kettlebell WOD

– Primal mobility
– Clean and snatch skill work

I was wrong guessing the Open workout. As always. That’s why I’m not in the game of prediction!

Notes on 17.5

– Wear shoes that allow you to jump rope comfortably.
– Have your most comfortable jump rope handy. Practice picking it up and putting it down nicely for fast transitions.
– Stretch your shoulders for the overhead position (Did yesterday’s WOD? Use that warmup series!)
– Pace the beginning. If you need to break your sets, break your sets. Don’t go into overdrive too soon or you’ll regret it…
– … Unless you’re a performance athlete in which case your goal is unbroken. Stay consistent and composed.
– Remember what RPM Fitness says: “Don’t double under angry“. #StayComposed
– Make sure you get some carbs in and digested before your workout!
– Make sure you get some protein and carbs in as soon as you’re able to post-workout!
– Now that we have five weeks of Open competition under our belts, hopefully you have a new list of things to work on. We’ll have some meetings to see how we can help you reach these new goals.
– You guys have done a fantastic job this year. So many improvements. So many steps into uncharted territory. So many wins. I speak for all of the FCF Team when I say we’re very proud of all of you who’ve been putting in the work. Keep this up and let’s see where it leads.
– Go forth and kill it!

Remember: We’re watching Fittest On Earth: A Decade of Fitness tonight at 7:30pm at FCF! Bring food and drink.

ARTICLES

+ Dave Castro’s IG Clues: An Analysis of Previous Pics and Potential Meanings in the Lead Up to 17.5 – CrossFit Reddit

CrossFit WOD for Friday 3/24

CGO 17.5

Rx Division

10 rounds for time:
9 thrusters, 43/29kg
35 double unders

Scaled Division

10 rounds for time:
9 thrusters, 29/20kg
35 single unders

40 minute time cap. Post time to whiteboard.

Olympic Weightlifting WOD

snatch and clean & jerk maxes