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
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
