FIRST I just want to say that all of the sweats will be here on THIS FRIDAY! I actually have a tracking number and they are en route. Again, sorry for the delay, but all were elements out of my control. Plenty of cold weather left to get good use out of them!
Today is our first “favorite CF Open memory” blog. This series of weekly guest blogs will feature a different coach and one of their favorite memories from the Open. I know you’ll enjoy reading them as much as I have!
“My first CrossFit experience involved me walking into CFHV in March 2011 to catch the end of an Open Workout. It was an eye opening experience to say the least.
It was the final heat of a workout where I saw peeps doing Double Unders and Power Snatches, both of which were moves I had never done…ever!
A few days later, I came back and did my first workout at High Voltage- and the rest is history! Since then, from 2012 on I’ve participated in the CF Open & each year has been full of fond moments.
From our Friday Night Lights events, to the many friendships (#OohhKillEm #WolfPack4Life) & unplanned PR’s that have come from those 5 weeks.
It’s crazy how those brief moments create lifelong memories.
If this is new to you, the HQ has done a great job of providing scaling options if we don’t have those tricky Double Unders, Toes-to-Bar or Muscle Ups.
To be honest, I also was on the fence about Open this year because of my shoulder/biceps surgery. Luckily though with a scaled option for each workout, we know we are not alone.
Let’s push ourselves to our best ability and have fun doing it! Cheers to an awesome upcoming Open!”
A) 12 MIN to rotate through:
12 SUMO DEADLIFT*
*light weight. looking for postural endurance during volume
REST AS NEEDED
45 sec HOLLOW HOLD
REST AS NEEDED
B) WOD0 20 MIN AMRAP: 1 MIN ON/1 MIN OFF
25 SLAM BALLS
120FT WALKING LUNGE (3 gym lengths front to back)
35 MIN AMRAP:
10 DB BURPEES*
20 M BEAR CRAWL
40 M SINGLE ARM KB WAITER’S CARRY (20 M EACH ARM)
100 M DOUBLE KB FARMER’S WALK (HEAVY)
200 M RUN
300 M ROW
* DB BURPEES =
DB PUSH UP TO STAND UP – no JUMP
A) Barbell Strength- FRONT SQUAT CLUSTERS:
Front Squats (3.3.3)* x 3 Sets
* The “”.”” indicates a BB re-rack and rest 20 Seconds between clusters of 3 reps. Keep load same across all 9 reps. Add weight each round.
B) WOD: 21-18-15-12-9-6-3:
A) 36 MIN E3MOM (3X THRU):
station 1- 20/16 CAL ASSAULT
station 2 – 30 GHD BACK EXTENSION (scale supermans)
station 3 – 20 BURPEES TO 12/9″ TARGET
station 4 – 15-20 GHD SIT-UPS (scale anchored abmat sit-ups)
A) 3 SETS:
A1: Tempo KB Goblet Squats @ 50X1; 8 Reps; rest 30 sec
A2: DB Walking Lunges x 16 Steps; rest 60-90 sec
B) 2 SETS: ALT EMOM (8 MIN):
Min 1: 10-12 Hanging Bent Knee to L-Sit (Scale to floor) / rest remain
Min 2: 10-12 Sit Ups or V-Ups / rest remain
Min 3: 40 Sec Max Compression Hold (Hollow Body Hold / Bent Knee)/ 20 rest
Min 4: Side Plank Arch Ups x 10 Reps each side / rest remain
C) WOD: Complete 4 SETS for Max Rep Slam Balls:
IN 2 MINUTES: ROW (150 M Women / 200 M Men) + Max Rep Slam Balls (in time remaining)
2 MIN REST
spinWOD: FINAL CLASS!
A) 8 MIN PARTNER AMCAP:
SWITCH EVERY: Males: 12CAL Females: 8CAL
REST 4 MIN
B) :30 ON/:30 OFF x 16 SETS:
B1) ASSAULT BIKE
B2) 50 JUMP ROPE PASS (25 DUBS)
B3) 10-15 WALL BALL
B4) 10-15 PULL-UP OR RING ROW