Dizzle’s Favorite CF Open memory

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!”


Wednesday’s Training:

CrossFit:

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
500M ROW
25 SLAM BALLS
120FT WALKING LUNGE (3 gym lengths front to back)

Fusion:

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

momWOD:

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:

Wall Ball
Ring Rows


 Thursday’s Training:

CrossFit:

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)

Fitness:

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

 
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!”


Wednesday’s Training:

CrossFit:

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
500M ROW
25 SLAM BALLS
120FT WALKING LUNGE (3 gym lengths front to back)

Fusion:

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

momWOD:

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:

Wall Ball
Ring Rows


 Thursday’s Training:

CrossFit:

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)

Fitness:

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

 
We have a LOT to cover today, so let’s get right into it!

CrossFit Open:

The CrossFit Games Open begins in just under a month on Thursday, February 23.  At 5pm that day the first WOD will be announced, and then once each week for 5 weeks total.

Our first “Friday Night Lights” will be Friday, February 24 @ 5pm. In lieu of night classes we will run heats from 5:30 to whenever everybody is done, depending on the WOD that week.

Each week we will have a different theme AND a sponsor, plus DJ Ben to kick things off!  So lots of free stuff and a ton of fun as always.  CFHV FNL events are legendary!

Make sure you go to  https://games.crossfit.com/ and register to represent your gym NOW!  Chose “CrossFit High Voltage” as your affiliate, and team “High Voltage“.

You’ll need to look fresh for FNL, and no better way to do that than with our

2017 CFHV Open Shirt:

I am in LOVE with this design.  It’s a great mashup of the old and new CFHV eras.  We have nods to the classic look, with a sprinkling of our current branding.  These will be our theme for week 1 of FNL, so make sure to pre-order!

Men’s shirts & women’s muscle tanks are exactly the same brand, cut, sizing, and material we used for our Murph shirts.

Pre-order is ONLY until next Friday, February 3 so that we can guarantee these will arrive in time for FNL #1. Sign-up in the lobby!

CFHV Sweats:

They are arriving by the end of the day today!  We have a tracking number, they are currently en route, and they will be here to warm you up for this weekend.  If you ordered, make sure to come pick yours up!

NEW Classes start THIS week:

Our 8:30pm CrossFit class starts this coming Monday, January 30.  We will offer this class every Monday & Wednesday for the month of February, and your attendance will determine if it stays on the schedule.  The response has been HUGE, so my guess is that before long we’ll be offering it 5 days a week.

Yesterday was our last spinWOD, because starting this coming Tuesday, January 31 @ 9:30am is our all new Progressions Class. This class is for momWOD crew ready to add another day, take their training up a notch, or transition into regular CrossFit.

It’s also a great option for those of you who want to do CrossFit and this time slot best suits your schedule…so basically it’s for everybody. It will be the same as our CF class programming that day, but focusing on scaled options.


Regular schedule this weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: Oly Drills for Skills
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN TO FIND 1RM BENCH PRESS

B) WOD- OPEN PREP:

EVERY 3 MIN FOR AS LONG AS POSSIBLE:

From 0:00-3:00:

2 ROUNDS:

10 OVERHEAD SQUAT (95 /65#)

10 C2B

From 3:00-6:00:

2 ROUNDS:

12 OHS (95/65#)

12 C2B

From 6:00-9:00:

2 ROUNDS:

14 OHS (95/65#)

14 C2B

…ETC, UNTIL YOU FAIL TO COMPLETE BOTH ROUNDS

Fusion:

TEAMS OF 3, RELAY STYLE:

*One athlete must complete whole set before next team member starts. Each athlete to complete 8 Rounds

ASSAULT BIKE (10 Cal Women / 15 Cal Men)
+
10 BOX JUMP OVERS

Rest in rotation.

Score is TIME to complete 8 Rounds Each / 24 Total Rounds.

momWOD:


A) 8 MIN AMRAP @ WARMUP PACE:

10 M BEAR CRAWL
10 M INCHWORM
20 M S.A KB WAITER’S CARRY EACH ARM
5 BROAD JUMPS
WALL WALK or PLANK HOLD w/ 20 SHOULDER TAPS

B) WOD:

50 KB Swings
40 Box Jump / Step Ups
30 Sit Ups
20 Walking Lunges
10 Burpees
20 Walking Lunges
30 Sit Ups
40 Box Jump / Step Ups
50 KB Swings

FOR TIME
Friday’s blog had so much important stuff in it, that I’m basically reprinting it here, but in a different order.  Some of it has to do with things that start TODAY, so let’s have a look!

We have a LOT to cover today, so let’s get right into it!

CFHV Sweats:

They’re in, they’re here, and they’re AWESOME!  Make sure to pick your pre-orders in the office from one of our staff.

NEW Classes start TODAY:

Our 8:30pm CrossFit class starts TODAY.  We will offer this class every Monday & Wednesday for the month of February, and your attendance will determine if it stays on the schedule.  The response has been HUGE, so my guess is that before long we’ll be offering it 5 days a week.

Tomorrow @ 9:30am is our all new Progressions Class. This class is for momWOD crew ready to add another day, take their training up a notch, or transition into regular CrossFit.

It’s also a great option for those of you who want to do CrossFit and this time slot best suits your schedule…so basically it’s for everybody. It will be the same as our CF class programming that day, but focusing on scaled options. This class will be offered every Tuesday & Thursday @ 9:30am, and your attendance will determine if it stays on the schedule.

CrossFit Open:

The CrossFit Games Open begins in just under a month on Thursday, February 23.  At 5pm that day the first WOD will be announced, and then once each week for 5 weeks total.

Our first “Friday Night Lights” will be Friday, February 24 @ 5pm. In lieu of night classes we will run heats from 5:30 to whenever everybody is done, depending on the WOD that week.

Each week we will have a different theme AND a sponsor, plus DJ Ben to kick things off!  So lots of free stuff and a ton of fun as always.  CFHV FNL events are legendary!

Make sure you go to  https://games.crossfit.com/ and register to represent your gym NOW!  Chose “CrossFit High Voltage” as your affiliate, and team “High Voltage“.

You’ll need to look fresh for FNL, and no better way to do that than with our

2017 CFHV Open Shirt:

I am in LOVE with this design.  It’s a great mashup of the old and new CFHV eras.  We have nods to the classic look, with a sprinkling of our current branding.  These will be our theme for week 1 of FNL, so make sure to pre-order!

Men’s shirts & women’s muscle tanks are exactly the same brand, cut, sizing, and material we used for our Murph shirts.

Pre-order is ONLY this Friday, February 3 so that we can guarantee these will arrive in time for FNL #1. Sign-up in the lobby!


Training Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Overhead & core strength (ohs)

Anaerobic lactic capacity (WOD)

Tuesday:

Gymnastic skill development (muscle-up)

Aerobic pacing & conditioning (WOD)

Wednesday:

Horizontal pressing strength (bench press)

Posterior shoulder & scapular pulling strength (bent over flys)

Hip extension, vertical pressing endurance (WOD)

Thursday:

Vertical pulling endurance (WOD)

Hip hinging, barbell cycling (WOD)

MAP 7 (WOD)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15-20  MIN TO FIND 1RM OHS

B) 12 MIN ALT EMOM, or until failure:

B1) 20 WALL BALL
B2) 15 BURPEES
B3) 10/7 CAL ASSAULT BIKE

Fusion:

ALT. EMOM 12:

MIN 1: 10 CAL ROW
MIN 2: 8 CAL AIR ASSAULT
MIN 3: 10 BURPEES (AFAP)

* If not able to complete work in under 45 seconds, scale back cals by 1 or 1.

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 15 KB SWINGS
MIN 2: 15 BOX JUMPS / STEP UPS
MIN 3: 10 BURPEES (AFAP)

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 40 SEC JUMP ROPE / rest 20
MIN 2: 10 ALT. JUMP LUNGES
MIN 3: 10 BURPEES (AFAP)

momWOD:

Body Composition:

3 SETS:
A1: Standing Single Arm DB Push Press @ 40X2; 6 Reps each arm; rest 30 sec
A2: Perfect Push Ups / Roll Ups x 10-12 Reps; rest 60 sec

WOD: 20 MIN AMRAP:

10 Ring Rows
20 M Bear Crawl
10 Burpees
20 M S.A KB Waiter’s Carry (Each arm)
10 Box dips
200 M Run


Tuesday’s Training:

CrossFit*:

A) GYMNASTICS PROGRESSIONS- MUSCLE-UPS:

4 SETS:
A1) 5 Peek-A-Boo Ring Swings
Rest as needed

3 SETS:
A2) Box Jump-Ups (low catch) + 2 Ring Dips
Rest as needed

1 SET:
10-15 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN CLOCK:

600M/500M ROW FOR TIME

remaining time…
AIR SQUAT PULL-UP*

(*advanced may upscale to air squat muscle-up)

Fitness:

A) Strength, Technique, & Development:

3 SETS:
A1) Strict Press x 6 Reps; rest 30 sec
A2) Push Press x 12 Reps; rest 30 sec
A3) Wall Ball Shots x 24 Reps; rest 2 minutes

B) WOD- 3 ROUNDS FOR TIME:

400 M RUN
15 BURPEES
30 SIT UPS

Progressions*:

*YOU MAY UPSCALE TO REGULAR CROSSFIT CLASS AS NEEDED

A) GYMNASTICS PROGRESSIONS- MUSCLE-UPS:

4 SETS:
A1) 5 Ring C & D
Rest as needed

3 SETS:
A2) Floor Jump-Up (bar or rings) + :04 Negative
Rest as needed

1 SET:
10-15 Jump to Bar from Squat (straight arms) starting on ground

B) WOD- 9 MIN CLOCK:

600M/500M ROW FOR TIME

remaining time…
AIR SQUAT RING ROWS*

 

 
Friday’s blog had so much important stuff in it, that I’m basically reprinting it here, but in a different order.  Some of it has to do with things that start TODAY, so let’s have a look!

We have a LOT to cover today, so let’s get right into it!

CFHV Sweats:

They’re in, they’re here, and they’re AWESOME!  Make sure to pick your pre-orders in the office from one of our staff.

NEW Classes start TODAY:

Our 8:30pm CrossFit class starts TODAY.  We will offer this class every Monday & Wednesday for the month of February, and your attendance will determine if it stays on the schedule.  The response has been HUGE, so my guess is that before long we’ll be offering it 5 days a week.

Tomorrow @ 9:30am is our all new Progressions Class. This class is for momWOD crew ready to add another day, take their training up a notch, or transition into regular CrossFit.

It’s also a great option for those of you who want to do CrossFit and this time slot best suits your schedule…so basically it’s for everybody. It will be the same as our CF class programming that day, but focusing on scaled options. This class will be offered every Tuesday & Thursday @ 9:30am, and your attendance will determine if it stays on the schedule.

CrossFit Open:

The CrossFit Games Open begins in just under a month on Thursday, February 23.  At 5pm that day the first WOD will be announced, and then once each week for 5 weeks total.

Our first “Friday Night Lights” will be Friday, February 24 @ 5pm. In lieu of night classes we will run heats from 5:30 to whenever everybody is done, depending on the WOD that week.

Each week we will have a different theme AND a sponsor, plus DJ Ben to kick things off!  So lots of free stuff and a ton of fun as always.  CFHV FNL events are legendary!

Make sure you go to  https://games.crossfit.com/ and register to represent your gym NOW!  Chose “CrossFit High Voltage” as your affiliate, and team “High Voltage“.

You’ll need to look fresh for FNL, and no better way to do that than with our

2017 CFHV Open Shirt:

I am in LOVE with this design.  It’s a great mashup of the old and new CFHV eras.  We have nods to the classic look, with a sprinkling of our current branding.  These will be our theme for week 1 of FNL, so make sure to pre-order!

Men’s shirts & women’s muscle tanks are exactly the same brand, cut, sizing, and material we used for our Murph shirts.

Pre-order is ONLY this Friday, February 3 so that we can guarantee these will arrive in time for FNL #1. Sign-up in the lobby!


Training Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Overhead & core strength (ohs)

Anaerobic lactic capacity (WOD)

Tuesday:

Gymnastic skill development (muscle-up)

Aerobic pacing & conditioning (WOD)

Wednesday:

Horizontal pressing strength (bench press)

Posterior shoulder & scapular pulling strength (bent over flys)

Hip extension, vertical pressing endurance (WOD)

Thursday:

Vertical pulling endurance (WOD)

Hip hinging, barbell cycling (WOD)

MAP 7 (WOD)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15-20  MIN TO FIND 1RM OHS

B) 12 MIN ALT EMOM, or until failure:

B1) 20 WALL BALL
B2) 15 BURPEES
B3) 10/7 CAL ASSAULT BIKE

Fusion:

ALT. EMOM 12:

MIN 1: 10 CAL ROW
MIN 2: 8 CAL AIR ASSAULT
MIN 3: 10 BURPEES (AFAP)

* If not able to complete work in under 45 seconds, scale back cals by 1 or 1.

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 15 KB SWINGS
MIN 2: 15 BOX JUMPS / STEP UPS
MIN 3: 10 BURPEES (AFAP)

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 40 SEC JUMP ROPE / rest 20
MIN 2: 10 ALT. JUMP LUNGES
MIN 3: 10 BURPEES (AFAP)

momWOD:

Body Composition:

3 SETS:
A1: Standing Single Arm DB Push Press @ 40X2; 6 Reps each arm; rest 30 sec
A2: Perfect Push Ups / Roll Ups x 10-12 Reps; rest 60 sec

WOD: 20 MIN AMRAP:

10 Ring Rows
20 M Bear Crawl
10 Burpees
20 M S.A KB Waiter’s Carry (Each arm)
10 Box dips
200 M Run


Tuesday’s Training:

CrossFit*:

A) GYMNASTICS PROGRESSIONS- MUSCLE-UPS:

4 SETS:
A1) 5 Peek-A-Boo Ring Swings
Rest as needed

3 SETS:
A2) Box Jump-Ups (low catch) + 2 Ring Dips
Rest as needed

1 SET:
10-15 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN CLOCK:

600M/500M ROW FOR TIME

remaining time…
AIR SQUAT PULL-UP*

(*advanced may upscale to air squat muscle-up)

Fitness:

A) Strength, Technique, & Development:

3 SETS:
A1) Strict Press x 6 Reps; rest 30 sec
A2) Push Press x 12 Reps; rest 30 sec
A3) Wall Ball Shots x 24 Reps; rest 2 minutes

B) WOD- 3 ROUNDS FOR TIME:

400 M RUN
15 BURPEES
30 SIT UPS

Progressions*:

*YOU MAY UPSCALE TO REGULAR CROSSFIT CLASS AS NEEDED

A) GYMNASTICS PROGRESSIONS- MUSCLE-UPS:

4 SETS:
A1) 5 Ring C & D
Rest as needed

3 SETS:
A2) Floor Jump-Up (bar or rings) + :04 Negative
Rest as needed

1 SET:
10-15 Jump to Bar from Squat (straight arms) starting on ground

B) WOD- 9 MIN CLOCK:

600M/500M ROW FOR TIME

remaining time…
AIR SQUAT RING ROWS*

 

 
Leading up to, and then continuing through the CF Games Open, each Wednesday one of our coaches will share their favorite memory from the last 6 years of the Open.  Last week we kicked it off with Bryan Felix and it was a huge hit!  Today another awesome memory from Coach Dizzle:

“I’ve been doing the CrossFit Open for so many years, I’ve lost count! I still remember the first year when Des and I got our first chest 2 bar pull ups. I think my total score was only 6 reps for the entire WOD, but I didn’t care. I was so excited to reach that accomplishment.

That’s the exciting thing about the Open.  Sometimes we surprise ourselves and get our first double under, pull-up or muscle-up…. so speaking of muscle-ups… this leads me to one of my favorite moments.

Last year 16.3 started with ten snatches and then 3 bar muscle-ups. At Friday Night Lights, I was counting for Des while Stella was doing the WOD right next to us. Stella was getting so close on the muscle-ups and I kept hearing everyone cheering for her. I couldn’t help but get distracted!

Stella really gave it her full effort that night but sometimes it just doesn’t happen.

So come Monday afternoon, I see Stella walking up to the gym. It’s probably around 4-430pm and scores need to be entered by 5pm. She has decided to redo the WOD. After her snatches, she starts fighting for those muscle-ups. She keeps coming soooo close but just isn’t quite high enough.

As the time cap of 7 minutes is approaching…Stella gets her first bar muscle up!

Everyone starts cheering. I think Stella is in shock. We are all jumping up and down. It was such an awesome moment and that’s what I love about the open. I love all the support from the community. I love watching people push themselves to their limits and witness those accomplishments.

We are all at different places in our lives and in our training so it really is about personal accomplishment. Sure, we like to see how we compare to our peers but mostly it’s just about being our personal best.

I can look back on that WOD when I got my first 3 chest 2 bar pull ups and I can see how far I’ve come!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

12 MIN ALT EMOM:
A1) 3 BENCH PRESS
A2) 12 BENT OVER FLYS

B) WOD- 16 MIN AMRAP:

20 RUSSIAN KBS (53/35#)
200M RUN
10 PUSH-UP/HSPU*

(*+10 push ups every round; or hspu w/ +5 every round)

Fusion:

CARDIO KETTLEBELLS- COMPLETE THIS PROGRAM 2 X THROUGH FOR A 44 MIN PROGRAM:

STATION A: CARDIO KB – LIGHT WEIGHT

:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST
:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

STATION B: CARDIO KB – LIGHT WEIGHT

:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST
:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

momWOD:

A) Barbell Strength- COMPLEX:

3 SETS:
A1) Barbell Back Squat x 8 Reps; rest 30 Sec (re-rack, rest)
A2) Barbell Front Lunge x 8 Reps (all Right side) + 8 Reps (all Left side); rest 60 sec

B) WOD- 3 SETS – Each set is for time. Rest 2 Minutes between sets:

500 M ROW
30 KB SWINGS


Thursday’s Training:

CrossFit:

A) 3 ROUNDS FOR TOTAL POINTS:

3 MIN ROPE CLIMBS
2 MIN AIR SQUAT
2 MIN POWER CLEAN (155/105#, but no more than 65% 1RM)
6 MIN TO RUN 400M, remaining time is rest

scoring…
1 rope climb = 1 point
10 airsquats = 1 point
1 power clean = 1 point
run = every 10 seconds faster than 2:30 = 1 point

Fitness:

PART A: Warm-Up:

Complete 4 Sets at each station before rotation – warmup pace (:20 ON / :10 OFF x 4) then rotation (give 30 sec for rotation) – total warmup = 10 min

STATION A1: AIR ASSAULT
30 sec rest
STATION A2: JUMP ROPE or Jumping Jax
30 sec rest
STATION A3: YOGA PUSH UPS
30 sec rest
STATION A4: HOLLOW BODY HOLD (max compression)

PART B: STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
B1: Rear – Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest in rotation
B2: Sit Ups or V-Ups x 15 Reps; rest in rotation

PART C: WOD 15 MIN AMRAP:

15 x KB SUMO DL HIGH PULL
15 x MOUNTAIN CLIMBERS
30 x WALKING LUNGE STEPS (W/ OH PLATE CARRY #25/#10)

Progressions:

A) 3 ROUNDS FOR TOTAL POINTS:

3 MIN ROPE CLIMBS or ROPE PULLS
2 MIN AIR SQUAT
2 MIN POWER CLEAN (95/65#, no more than 65% 1 rm / scale to MB CLEAN)
6 MIN TO RUN 400M, remaining time is rest

scoring…
1 rope climb = 1 point
10 airsquats = 1 point
1 power clean/mb clean = 1 point
run = every 10 seconds faster than 2:30 = 1 point