Congratulations

Congratulations to all of you who have now completed the first 2 weeks of the Open!

12829067_640536408651_3421528199723747562_o

I’ve heard so many great stories from many of you about your achievements so far, and no doubt there are many more to come.

More than a few tears have been shed with pride, and it makes all of the coaches here so proud to be able to witness so many of you attaining goals you may not have even known you had.

Our video of John from 7 am doing the Masters Scaled 16.2, to our videos of the Kid’s class doing uniquely crafted versions of the Open WODs, to Ana, Julie & Laica doing multiple reps of cleans at a weight well above their previous 1 rep maxes. Even our momWOD is in on the action this year!  There have been so many moments for you all to take part in and celebrate.

12819224_640538125211_4427862365956379447_o

Special shout out to our winners of the PROGENEX prize packs at FNL #2.  We had special prize packs exclusive to Friday Night Lights participants for our top male & female in both RX & scaled divisions generously donated to us.

  • Male RX: Mike Lafleur-Gray
  • Female RX: Ally Rennell
  • Male SC: Hugo De La Torre
  • Female SC: Sharae Tejada

Our deal for 2 bags of PROGENEX Recovery Protein for $100 (normally $130) is STILL GOOD through today at 5pm!

Why today at 5 pm??

…because that’s when 16.2 ends and your scores are due!  Please don’t forget to log your scores!

One last thing.  Did 16.2 have you tripping up on your double unders?  Good news!  Our “Movement of the Month” for March is double unders.  There will be 5 minutes at the top of each class for you to practice your double under skill work.  Honestly, as coaches we can offer you many different tips, but doubles…just…take…practice!

Have a great Monday, and we’ll see you all this week!


Monday’s Training:

CrossFit:

Group Warmup & Mobility

SKILL WORK:  DOUBLE UNDERS

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)
B: Drill #2: Tall Jerks x 3 Reps; EMOM x 5 Sets
C: Drill #3: Jerk Balance x 3 Reps; EMOM x 5 Sets
D: Practice: E90SEC x 6 SETS (9 MINUTES) – Split Jerk x 3 Reps (add weight)

WOD: FOR TIME – AS FAST AS POSSIBLE! (15 MIN TIME CAP)
500 M Row
100 Double Unders
400 M Run
30 CAL Air Assault

Fusion (6:30pm):

COMPLETE THIS STATION ROTATION SERIES 2 x (TOTAL PROGRAM INCL REST IS 42 MINUTES)

STATION 1: ME AND MY KB

AMRAP 5 MINUTES:

10 KB SWINGS
20 M KB Waiter’s Carry (10 M Right Arm + 10 M Left Arm)
10 KB GOBLET SQUATS

REST 2 MINUTES:

STATION 2: ME AND MY DB

AMRAP 5 MINUTES:

10 DB PUSH PRESS
20 M DB WALKING LUNGES
10 DB SNATCH (ALT ARMS)

REST 2 MINUTES:

STATION 3: ME AND MY BOX

AMRAP 5 MINUTES:
10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES

momWOD:

Body Composition

3 SETS:
A1: Tempo DB Push Press @40X2; 6 Reps;
A2: Ring Rows x 8-10 UNBROKEN reps; rest 60 sec

3 SETS:
B1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
B2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
B3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

WOD: AMRAP 12 MINUTES:

6 BURPEE BOX JUMP / STEP UPS
12 WALKING LUNGES (total steps, may add DB’s)
24 SIT UPS


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

SKILL WORK: DOUBLE UNDERS

Strength, Technique & Development: P.C – Glute focus

3 SETS: Work up in weight each full set. Clusters are 2 reps, rest 10 sec x 3
A: Barbell Glute Bridges (2.2.2); rest 60 sec

3 SETS: Work at light weight, for perfect control
B1: Barbell Single Leg RDL (light ) x 8-10 Reps; rest 30 sec
B2: Single Leg Foot Elevated Glute Bridge (no weight) x 8-10 Reps; rest 30 Sec

WOD: AMRAP 14 MINUTES:

8 TOES 2 BAR
6 UNBROKEN POWER CLEANS (155/115#)
4 HSPU

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; rest in rotation
A2: DB Hammer Curls (standing, back anchored on wall) @ 30X1; 8 Reps; rest in rotation
A3: 30 SEC Max Compression Hold (hollow body, knees bent); rest 30 sec
A4: Sit Ups or V-Ups x 15-20 Reps; rest in rotation

WOD: FOR TIME:

50 DOUBLE UNDERS (Sub 100 Singles or 100 Jumping Jacks)
40 MOUNTAIN CLIMBERS (total steps)
30 WALL BALL

40 DOUBLE UNDERS (Sub 80 singles or JJ)
30 MOUNTAIN CLIMBERS
20 WALL BALL

30 DOUBLE UNDERS (Sub 60 singles of JJ)
20 MOUNTAIN CLIMBERS
10 WALL BALL