Tag Archive for: MK

SKILLS for Tuesday 10/4/2022 is the CLEAN

Gymnastics for Tues 10/4

core work, bar muscle-up drills

12 rounds of 5 tempo HSPU negatives + 6 seated box jumps

5:00 plank

MOBILITY for Tues 10/4

Athlete’s Choice!

WORKOUT for Wednesday 3/16/2022

“Pyramid Double HELEN”

for time:
1200m run
63 perfectly-vertical kettlebell swings, 16/24kg
36 pullups
800m run
42 perfectly-vertical kettlebell swings, 16/24kg
24 pullups
400m run
21 perfectly-vertical kettlebell swings, 16/24kg
12 pullups

Compare to 9/17/202, 8/3/2017



5 rounds for time:
400m run
21 kettlebell swings, 12/16/24kg
12 pullups

Compare to 8/22/2019. Post results to whiteboard!


Read Part 1 here.

Nathan M, evening/weekend coach

The Open is about celebrating fitness and having a benchmark to look back on 6 weeks, 6 months, or 6 years later. Its a great way to see where your fitness is at, how your skills have improved, but also what you need to continue working on. Besides all that, it’s fun to have some friendly competition! That not only includes seeing where you stack up on the world-wide leaderboard, but also pushing yourself against your friends and fellow athletes in the gym.

Maia K, assistant coach

I was terrified going into my first open. I didn’t really know what I was signing up for, new to CrossFit, and was so nervous. I went out way too hot in the first workout (CGO 17.1), blew up my back, ate shit on a box jump, didn’t finish the workout after two attempts, and nearly quit right there and then. It was an embarrassing, spectacular failure.

I learned a lot in that first Open. Like “BREATHE!”

I’ve done every Open since then, and will sign up in ’22 because I learn something new each time. Seeing how other athletes tackle a problem… cheering on swolemates as they try something for the first time… It’s fun to part of something bigger. And at the end I’m jazzed to work on all the things I couldn’t do well. Looking at you, strict HSPU.

The grip set for a snatch can change for athletes depending on if the challenge is heavy with few reps, or lighter and higher-volume.

WORKOUT for Friday 7/16/2021

6-9-12-15-18 reps for time:
snatch, 38/63kg
handstand pushups

Post time to whiteboard!

READ: The Resurrection of Bass Reeves – Texas Monthly