17.1

This week’s Coach guest blog is actually one of my favorite memories too!  If you weren’t there to witness it, you’ll never quite understand the awesomeness of it, but read House’s story and you’ll get a good idea:

My fondest CrossFit Open memory was several years ago when I got to see the very definition of will power.
It was either my 2nd or 3rd time doing the Open, and it was a workout consisting of overhead squats and pull-ups. Every time you were able to complete 2 rounds, you were rewarded with a short rest and then more rounds…and even more reps.
I think I was finished on the round of 14 reps, and somewhere around me, Steven Kiefer was able to make it through that round.
If you don’t know Steven Kiefer, here’s a quick bio: he’s one of the hardest working athletes I, or you if you were lucky, will have ever seen in person. The will power he has will defy anything you might conceive as possible. He will push his body to the breaking point…and then keep going.
…and then start of the round of 16s. Kiefer, last person standing at the gym, “walks” up to the bar to start his overhead squats. The look on his face was completely blank.
No pain, no happiness….just blank…maybe with a dash of tired.
If you saw his “walk” over to the bar, and you didn’t know there was a fitness competition going on, you would have thought this person was blacked out from drinking. That’s how bad his “walk” was.
Kiefer walks over to the bar, and shakily picks it up, gets it overhead, and starts moving. They weren’t pretty reps and there were a lot of breaks, but any time someone shouted for him to pick up the bar, he would get back to the bar and try again.
So there he is, knowing that every rep he can get will aid the gym’s score, in hope of making a reappearance to the team Regional competition.
Kiefer keeps pushing himself beyond his physical comfort. Beyond that voice in his head that would say stop. Beyond anything that I know I am willing to feel.
To see a person put himself out there, to see the power of his will to keep moving to his own detriment…was awe inspiring. It’s a moment I will never forgot.
– Coach House
p.s. After the workout was done, Kiefer couldn’t move for like 15 minutes. The pain probably caught up to him by that point. lol.

Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

14 MIN ALT EMOM:

A1) 4 STRICT DIPS ADAP
A2) AMRAP RING ROW (-2 REPS)

B) WOD- 9 MIN AMRAP:

8 POWER CLEANS (95/65#)
16 BOX STEP-UPS

Fusion:

PART A: LOCOMOTION (10 MIN)
2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 20 MIN AMRAP

400 M RUN
20 WALKING LUNGES
10 BURPEES
500 M ROW
20 AIR SQUATS
10 BURPEES

PART C: TABATA SIT UPS
:20 SIT UPS / :10 REST x 8 SETS (4 MIN)

momWOD:

A) BB Strict Press (2.2.2.2)* x 2 sets
– perform 2 reps every 15 seconds

B) BB PUSH PRESS x 3 Reps EMOM 5
– same stance and grip and receiving position
– adding in the dip and drive for momentum and power – more weight!

C) FRONT SQUAT x 5 Reps @ 4011; rest 60 sec; 3 SETS

D) WOD: 21-15-9:

DB THRUSTERS
BURPEES


Thursday’s Training:

CrossFit:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

Fitness:

A) 3 SETS:
A1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
A2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
A3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

B) WOD: STATION ROTATION ALT EMOM x 4 TOTAL SETS (16 MINUTES):

MIN 1: 15 SEC EASY AIR ASSAULT + 15 SEC HARD EFFORT AIR ASSAULT / rest 30s
MIN 2: 45 SEC MAX KB SWINGS / rest 15s
MIN 3: 45 SEC MAX EFFORT 10 M SHUTTLE SPRINTS / rest 15s
MIN 4: 45 SEC MAX EFFORT RING ROWS / rest 15s

Progressions:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

This week’s Coach guest blog is actually one of my favorite memories too!  If you weren’t there to witness it, you’ll never quite understand the awesomeness of it, but read House’s story and you’ll get a good idea:

My fondest CrossFit Open memory was several years ago when I got to see the very definition of will power.
It was either my 2nd or 3rd time doing the Open, and it was a workout consisting of overhead squats and pull-ups. Every time you were able to complete 2 rounds, you were rewarded with a short rest and then more rounds…and even more reps.
I think I was finished on the round of 14 reps, and somewhere around me, Steven Kiefer was able to make it through that round.
If you don’t know Steven Kiefer, here’s a quick bio: he’s one of the hardest working athletes I, or you if you were lucky, will have ever seen in person. The will power he has will defy anything you might conceive as possible. He will push his body to the breaking point…and then keep going.
…and then start of the round of 16s. Kiefer, last person standing at the gym, “walks” up to the bar to start his overhead squats. The look on his face was completely blank.
No pain, no happiness….just blank…maybe with a dash of tired.
If you saw his “walk” over to the bar, and you didn’t know there was a fitness competition going on, you would have thought this person was blacked out from drinking. That’s how bad his “walk” was.
Kiefer walks over to the bar, and shakily picks it up, gets it overhead, and starts moving. They weren’t pretty reps and there were a lot of breaks, but any time someone shouted for him to pick up the bar, he would get back to the bar and try again.
So there he is, knowing that every rep he can get will aid the gym’s score, in hope of making a reappearance to the team Regional competition.
Kiefer keeps pushing himself beyond his physical comfort. Beyond that voice in his head that would say stop. Beyond anything that I know I am willing to feel.
To see a person put himself out there, to see the power of his will to keep moving to his own detriment…was awe inspiring. It’s a moment I will never forgot.
– Coach House
p.s. After the workout was done, Kiefer couldn’t move for like 15 minutes. The pain probably caught up to him by that point. lol.

Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

14 MIN ALT EMOM:

A1) 4 STRICT DIPS ADAP
A2) AMRAP RING ROW (-2 REPS)

B) WOD- 9 MIN AMRAP:

8 POWER CLEANS (95/65#)
16 BOX STEP-UPS

Fusion:

PART A: LOCOMOTION (10 MIN)
2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 20 MIN AMRAP

400 M RUN
20 WALKING LUNGES
10 BURPEES
500 M ROW
20 AIR SQUATS
10 BURPEES

PART C: TABATA SIT UPS
:20 SIT UPS / :10 REST x 8 SETS (4 MIN)

momWOD:

A) BB Strict Press (2.2.2.2)* x 2 sets
– perform 2 reps every 15 seconds

B) BB PUSH PRESS x 3 Reps EMOM 5
– same stance and grip and receiving position
– adding in the dip and drive for momentum and power – more weight!

C) FRONT SQUAT x 5 Reps @ 4011; rest 60 sec; 3 SETS

D) WOD: 21-15-9:

DB THRUSTERS
BURPEES


Thursday’s Training:

CrossFit:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

Fitness:

A) 3 SETS:
A1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
A2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
A3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

B) WOD: STATION ROTATION ALT EMOM x 4 TOTAL SETS (16 MINUTES):

MIN 1: 15 SEC EASY AIR ASSAULT + 15 SEC HARD EFFORT AIR ASSAULT / rest 30s
MIN 2: 45 SEC MAX KB SWINGS / rest 15s
MIN 3: 45 SEC MAX EFFORT 10 M SHUTTLE SPRINTS / rest 15s
MIN 4: 45 SEC MAX EFFORT RING ROWS / rest 15s

Progressions:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

First off, I just want to announce our WINNERS from FNL 17.3!

Power Supply was our sponsor for 17.3, and they very generously donated two $25 gift certificates for the top male and top female score at that FNL event.

I am very pleased to announce that our winners are Brittany Berryman & Ryan Joe!


Today we have a favorite Open memory from Coach Craig.  This is our second to last of these special coach guest blogs.  Enjoy as he takes a look back, and relive these moments with him.

“Coaches were asked about our favorite or most memorable CrossFit Open memory. After thinking back, I don’t know if I can pin-point just one.

I thought of my first Open about 4 years ago: the excitement to compete, the nervousness that came with it, the strategy the day before trying to figure how I was going to attack that WOD…all building to a quick work out that truly allowed me to test myself.

I also remember looking around at the other athletes, friends, and people hanging around just to cheer on people that many probably didn’t even know.  It was just a great experience, one I won’t forget.

Then came last year’s big memory for me. It was an athlete who wasn’t a huge power house, trying for the Games, or anything other than competing.

Ana Ramirez was pushing herself far beyond what she had ever done, and as the time was winding down, she came up to a weight that would be a PR for her.

Her first attempt failed. She gathered herself, listened to the crowd and tried again.  She did it, a new PR!

As soon as the time ended, she literally had tears.  She pushed it to the limit and owned it.  I was unbelievably proud of her.

There are so many memories of “Friday Night Lights” that come to mind over the years, that I cannot begin to explain or describe the atmosphere.

It is a party, an event, a “thing” that no matter what your skill level, you have to be a part of it.  So if you are on the fence, give it a shot.  It’s only 5 Fridays, and you can truly test all that you have accomplished.  I promise you will not forget it.”


Wednesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 20 HEAVY RUSSIAN KB SWING
A2) 30 BANDED GLUTE BRIDGES @ 10×0
A3) 15 SIDE-LYING LEG RAISES @ 2020
*rest as needed between each for quality

B) WOD- 16 MIN AMRAP:

50 WALL BALL
50 DOUBLE UNDERS
2 MIN REST

Fusion:

WOD- “FILTHY FIFTY”:

50 REPS EACH:

Box Jumps (Step Ups)
Jumping Pull Ups
KB Swings
Walking Lunges
Knees To Elbows (Sit Ups)
Push Press (DB)
Back Extensions (Supermans)
Wall Ball Shots
Burpees
Double Unders

momWOD:

 

A) BB Behind the neck Strict Press (2.2.2.2)* x 2 sets

B) BB Behind the neck PUSH PRESS x 3 Reps EMOM 3 (3 sets)

C) BARBELL COMPLEX E90SEC x 6 SETS (9 MINUTES):

2 x Behind Neck Push Press + 3 x Overhead Squats

D) WOD- STATION ROTATION:

COMPLETE 4 CYCLES OF THIS ALT EMOM STATION ROTATION:

MIN 1: 6 CALS AIR ASSAULT
MIN 2: 8-10 BURPEES AFAP
MIN 3: 150 M ROW
MIN 4: 30 SEC MAX COMPRESSION HOLD (Hollow Body / Bent Knee) / 30 sec rest


Thursday’s Training:

CrossFit:

A) 10 MIN EMOM:

10-15 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

100 SLAM BALL OVER SHOULDER
100 AIR SQUATS
100 SIT-UPS
200M RUN

Fitness:

A) COMPLETE 30 REPS (rest as needed):

L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B1) STRICT PRESS- 2 REPS EVERY :15 FOR 2 MIN

B2) PUSH PRESS CLUSTERS (2.2.2.2.2)* x 3 SETS
* = :10 REST BETWEEN SETS

C) WOD- 12 MIN AMRAP:

6 DB POWER CLEANS
12 DB WALKING LUNGES
6 DB PUSH PRESS
12 DB WALKING LUNGES

Progressions:

A) 10 MIN EMOM:

6-10 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

50 SLAM BALL OVER SHOULDER
50 AIR SQUATS
50 SIT-UPS
200M RUN

 

 
This week’s Coach guest blog is actually one of my favorite memories too!  If you weren’t there to witness it, you’ll never quite understand the awesomeness of it, but read House’s story and you’ll get a good idea:

My fondest CrossFit Open memory was several years ago when I got to see the very definition of will power.
It was either my 2nd or 3rd time doing the Open, and it was a workout consisting of overhead squats and pull-ups. Every time you were able to complete 2 rounds, you were rewarded with a short rest and then more rounds…and even more reps.
I think I was finished on the round of 14 reps, and somewhere around me, Steven Kiefer was able to make it through that round.
If you don’t know Steven Kiefer, here’s a quick bio: he’s one of the hardest working athletes I, or you if you were lucky, will have ever seen in person. The will power he has will defy anything you might conceive as possible. He will push his body to the breaking point…and then keep going.
…and then start of the round of 16s. Kiefer, last person standing at the gym, “walks” up to the bar to start his overhead squats. The look on his face was completely blank.
No pain, no happiness….just blank…maybe with a dash of tired.
If you saw his “walk” over to the bar, and you didn’t know there was a fitness competition going on, you would have thought this person was blacked out from drinking. That’s how bad his “walk” was.
Kiefer walks over to the bar, and shakily picks it up, gets it overhead, and starts moving. They weren’t pretty reps and there were a lot of breaks, but any time someone shouted for him to pick up the bar, he would get back to the bar and try again.
So there he is, knowing that every rep he can get will aid the gym’s score, in hope of making a reappearance to the team Regional competition.
Kiefer keeps pushing himself beyond his physical comfort. Beyond that voice in his head that would say stop. Beyond anything that I know I am willing to feel.
To see a person put himself out there, to see the power of his will to keep moving to his own detriment…was awe inspiring. It’s a moment I will never forgot.
– Coach House
p.s. After the workout was done, Kiefer couldn’t move for like 15 minutes. The pain probably caught up to him by that point. lol.

Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

14 MIN ALT EMOM:

A1) 4 STRICT DIPS ADAP
A2) AMRAP RING ROW (-2 REPS)

B) WOD- 9 MIN AMRAP:

8 POWER CLEANS (95/65#)
16 BOX STEP-UPS

Fusion:

PART A: LOCOMOTION (10 MIN)
2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 20 MIN AMRAP

400 M RUN
20 WALKING LUNGES
10 BURPEES
500 M ROW
20 AIR SQUATS
10 BURPEES

PART C: TABATA SIT UPS
:20 SIT UPS / :10 REST x 8 SETS (4 MIN)

momWOD:

A) BB Strict Press (2.2.2.2)* x 2 sets
– perform 2 reps every 15 seconds

B) BB PUSH PRESS x 3 Reps EMOM 5
– same stance and grip and receiving position
– adding in the dip and drive for momentum and power – more weight!

C) FRONT SQUAT x 5 Reps @ 4011; rest 60 sec; 3 SETS

D) WOD: 21-15-9:

DB THRUSTERS
BURPEES


Thursday’s Training:

CrossFit:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

Fitness:

A) 3 SETS:
A1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
A2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
A3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

B) WOD: STATION ROTATION ALT EMOM x 4 TOTAL SETS (16 MINUTES):

MIN 1: 15 SEC EASY AIR ASSAULT + 15 SEC HARD EFFORT AIR ASSAULT / rest 30s
MIN 2: 45 SEC MAX KB SWINGS / rest 15s
MIN 3: 45 SEC MAX EFFORT 10 M SHUTTLE SPRINTS / rest 15s
MIN 4: 45 SEC MAX EFFORT RING ROWS / rest 15s

Progressions:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

First off, I just want to announce our WINNERS from FNL 17.3!

Power Supply was our sponsor for 17.3, and they very generously donated two $25 gift certificates for the top male and top female score at that FNL event.

I am very pleased to announce that our winners are Brittany Berryman & Ryan Joe!


Today we have a favorite Open memory from Coach Craig.  This is our second to last of these special coach guest blogs.  Enjoy as he takes a look back, and relive these moments with him.

“Coaches were asked about our favorite or most memorable CrossFit Open memory. After thinking back, I don’t know if I can pin-point just one.

I thought of my first Open about 4 years ago: the excitement to compete, the nervousness that came with it, the strategy the day before trying to figure how I was going to attack that WOD…all building to a quick work out that truly allowed me to test myself.

I also remember looking around at the other athletes, friends, and people hanging around just to cheer on people that many probably didn’t even know.  It was just a great experience, one I won’t forget.

Then came last year’s big memory for me. It was an athlete who wasn’t a huge power house, trying for the Games, or anything other than competing.

Ana Ramirez was pushing herself far beyond what she had ever done, and as the time was winding down, she came up to a weight that would be a PR for her.

Her first attempt failed. She gathered herself, listened to the crowd and tried again.  She did it, a new PR!

As soon as the time ended, she literally had tears.  She pushed it to the limit and owned it.  I was unbelievably proud of her.

There are so many memories of “Friday Night Lights” that come to mind over the years, that I cannot begin to explain or describe the atmosphere.

It is a party, an event, a “thing” that no matter what your skill level, you have to be a part of it.  So if you are on the fence, give it a shot.  It’s only 5 Fridays, and you can truly test all that you have accomplished.  I promise you will not forget it.”


Wednesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 20 HEAVY RUSSIAN KB SWING
A2) 30 BANDED GLUTE BRIDGES @ 10×0
A3) 15 SIDE-LYING LEG RAISES @ 2020
*rest as needed between each for quality

B) WOD- 16 MIN AMRAP:

50 WALL BALL
50 DOUBLE UNDERS
2 MIN REST

Fusion:

WOD- “FILTHY FIFTY”:

50 REPS EACH:

Box Jumps (Step Ups)
Jumping Pull Ups
KB Swings
Walking Lunges
Knees To Elbows (Sit Ups)
Push Press (DB)
Back Extensions (Supermans)
Wall Ball Shots
Burpees
Double Unders

momWOD:

 

A) BB Behind the neck Strict Press (2.2.2.2)* x 2 sets

B) BB Behind the neck PUSH PRESS x 3 Reps EMOM 3 (3 sets)

C) BARBELL COMPLEX E90SEC x 6 SETS (9 MINUTES):

2 x Behind Neck Push Press + 3 x Overhead Squats

D) WOD- STATION ROTATION:

COMPLETE 4 CYCLES OF THIS ALT EMOM STATION ROTATION:

MIN 1: 6 CALS AIR ASSAULT
MIN 2: 8-10 BURPEES AFAP
MIN 3: 150 M ROW
MIN 4: 30 SEC MAX COMPRESSION HOLD (Hollow Body / Bent Knee) / 30 sec rest


Thursday’s Training:

CrossFit:

A) 10 MIN EMOM:

10-15 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

100 SLAM BALL OVER SHOULDER
100 AIR SQUATS
100 SIT-UPS
200M RUN

Fitness:

A) COMPLETE 30 REPS (rest as needed):

L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B1) STRICT PRESS- 2 REPS EVERY :15 FOR 2 MIN

B2) PUSH PRESS CLUSTERS (2.2.2.2.2)* x 3 SETS
* = :10 REST BETWEEN SETS

C) WOD- 12 MIN AMRAP:

6 DB POWER CLEANS
12 DB WALKING LUNGES
6 DB PUSH PRESS
12 DB WALKING LUNGES

Progressions:

A) 10 MIN EMOM:

6-10 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

50 SLAM BALL OVER SHOULDER
50 AIR SQUATS
50 SIT-UPS
200M RUN

 

 
This past Friday was really something special.  It was the epitome of the Open, and highlighted what is just so special about our community at High Voltage.

It all started with Friday morning and our AM Mayhem crew.  There were rumblings of an electricity in the air and some pretty amazing performances on 17.3.

The great thing about this WOD was that it gave multiple opportunities for big break-throughs, regardless of ability level.  Whether it be a first time chest to bar, or a PR snatch, the potential was astounding…we just needed the right mix of performance, energy, magic, focus…and a little bit of luck.

You all did NOT disappoint.  We had some of our ladies get their first EVER chest to bar pull-ups!  Both Ana & Andrea are in that club, and both got multiple additional reps after their first.  If there are more of you (and I’m sure there is) shout out in comments.

For many of us, this WOD (and many Open WODs) often seem a little…unrealistic.  It’s too heavy.  It’s too difficult.  I can’t do (fill in the blank).  It’s when we face those fears with the support of our friends and community that we do great things though.

You can watch videos or look at pictures later and see people cheering with you in your accomplishments, and feeling your pain in your failures.  Sometimes it’s your consistent friends and class mates, and often times it’s a new face you may not recognize at all. It’s then that you realize we’re all in this together.

With a morning and afternoon like we had Friday, it’s only appropriate that FNL kept the train going. Along with the first time accomplishments of many of our athletes, we also had the other end of the spectrum and got to see some monster performances from our veteran competitors.

Coach Tyler put on quite the show, throwing up multiple reps of snatches at 225#.  It’s not often we get to see such a feat!

The night wrapped up with Regional competitor Hayley making it all the way into the second to last round and putting up 3 snatches at 175#.  To put that into perspective, her 1 rep max snatch is 178#!

The room was on fire.  I haven’t seen anything like that in probably 3 or 4 years at an Open.  People were literally jumping up and down and screaming!

Women in the front row were in actually in tears…

They were in tears because we empathize with each other.  We feel pride for one another, and we feel pain with one another.  Strong women are an example not just to all women, but all humans.  Many of the same people brought to tears by someone else’s accomplishment are identifying the piece of themselves that takes pride in their own accomplishments.

They are sharing in the joy, relief, & passion of person performing at their best.  They are also maybe looking to that energy and drawing upon it to propel them to the next level in their own training.  We’re inspired because we can all identify.

We’re over the hump now.  2 weeks left in the Open, and I can’t wait to see what we have left and to share it with all my favorite people.


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:

Glute & quad strength (back squat)

Aerobic sustainability & pulling endurance (WOD)

Tuesday:

Upper back & scapular pulling strength (Chinese row & reverse snow angel)

Core stability (Chinese plank)

Vertical pressing endurance (hspu/WOD)

Barbell cycling & plyometrics (WOD)

Wednesday:

Glute, hip, & posterior chain development (heavy Russian swing & banded glute bridge)

Abductor & lateral chain development (banded leg raises)

MAP 5 (WOD)

Thursday

Horizontal pressing endurance (push-up EMOM)

Hip extension, aerobic & core endurance (WOD)

Friday:

Open WOD 17.4


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BACK SQUAT- every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 5 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 10 MIN AMRAP:

CAL ROW @ 1400/1000 per hour rate*
*50 air squats once speed drops

Fusion:

MIRRORS:
IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it:

STATION 1: 8 MIN AMRAP
AIR ASSAULT – 8 CALS
BOX JUMP / STEP OVERS – 10

REST 2 MIN

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

REST 2 MIN

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

REST 2 MIN

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

momWOD:

A) Body Composition:

3 SETS:
A1: DB Floor Seated Press @ 30X1; 8 Reps; rest 20 sec
A2: DB Bench Press @ 30X1; 8 Reps; rest 20 sec
A3: DB Back Anchored Hammer Curls @ 30X1; 8 Reps; rest 20 sec
A4: Front Plank Hold x 40 sec; rest 20 sec

B) WOD:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 HSPU
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 HSPU EACH ROUND

Fitness:

A) AIR SQUAT:

PARTNER AIR SQUAT LADDER (you go – I go) 1-2-3-4-5-6-7-8-9-10

B) THRUSTERS:

8 MIN EMOM: 5 THRUSTERS

C) WOD- FOR TIME:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 PUSH-UPS
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 PUSH-UPS EACH ROUND
This week’s Coach guest blog is actually one of my favorite memories too!  If you weren’t there to witness it, you’ll never quite understand the awesomeness of it, but read House’s story and you’ll get a good idea:

My fondest CrossFit Open memory was several years ago when I got to see the very definition of will power.
It was either my 2nd or 3rd time doing the Open, and it was a workout consisting of overhead squats and pull-ups. Every time you were able to complete 2 rounds, you were rewarded with a short rest and then more rounds…and even more reps.
I think I was finished on the round of 14 reps, and somewhere around me, Steven Kiefer was able to make it through that round.
If you don’t know Steven Kiefer, here’s a quick bio: he’s one of the hardest working athletes I, or you if you were lucky, will have ever seen in person. The will power he has will defy anything you might conceive as possible. He will push his body to the breaking point…and then keep going.
…and then start of the round of 16s. Kiefer, last person standing at the gym, “walks” up to the bar to start his overhead squats. The look on his face was completely blank.
No pain, no happiness….just blank…maybe with a dash of tired.
If you saw his “walk” over to the bar, and you didn’t know there was a fitness competition going on, you would have thought this person was blacked out from drinking. That’s how bad his “walk” was.
Kiefer walks over to the bar, and shakily picks it up, gets it overhead, and starts moving. They weren’t pretty reps and there were a lot of breaks, but any time someone shouted for him to pick up the bar, he would get back to the bar and try again.
So there he is, knowing that every rep he can get will aid the gym’s score, in hope of making a reappearance to the team Regional competition.
Kiefer keeps pushing himself beyond his physical comfort. Beyond that voice in his head that would say stop. Beyond anything that I know I am willing to feel.
To see a person put himself out there, to see the power of his will to keep moving to his own detriment…was awe inspiring. It’s a moment I will never forgot.
– Coach House
p.s. After the workout was done, Kiefer couldn’t move for like 15 minutes. The pain probably caught up to him by that point. lol.

Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

14 MIN ALT EMOM:

A1) 4 STRICT DIPS ADAP
A2) AMRAP RING ROW (-2 REPS)

B) WOD- 9 MIN AMRAP:

8 POWER CLEANS (95/65#)
16 BOX STEP-UPS

Fusion:

PART A: LOCOMOTION (10 MIN)
2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 20 MIN AMRAP

400 M RUN
20 WALKING LUNGES
10 BURPEES
500 M ROW
20 AIR SQUATS
10 BURPEES

PART C: TABATA SIT UPS
:20 SIT UPS / :10 REST x 8 SETS (4 MIN)

momWOD:

A) BB Strict Press (2.2.2.2)* x 2 sets
– perform 2 reps every 15 seconds

B) BB PUSH PRESS x 3 Reps EMOM 5
– same stance and grip and receiving position
– adding in the dip and drive for momentum and power – more weight!

C) FRONT SQUAT x 5 Reps @ 4011; rest 60 sec; 3 SETS

D) WOD: 21-15-9:

DB THRUSTERS
BURPEES


Thursday’s Training:

CrossFit:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

Fitness:

A) 3 SETS:
A1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
A2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
A3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

B) WOD: STATION ROTATION ALT EMOM x 4 TOTAL SETS (16 MINUTES):

MIN 1: 15 SEC EASY AIR ASSAULT + 15 SEC HARD EFFORT AIR ASSAULT / rest 30s
MIN 2: 45 SEC MAX KB SWINGS / rest 15s
MIN 3: 45 SEC MAX EFFORT 10 M SHUTTLE SPRINTS / rest 15s
MIN 4: 45 SEC MAX EFFORT RING ROWS / rest 15s

Progressions:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

First off, I just want to announce our WINNERS from FNL 17.3!

Power Supply was our sponsor for 17.3, and they very generously donated two $25 gift certificates for the top male and top female score at that FNL event.

I am very pleased to announce that our winners are Brittany Berryman & Ryan Joe!


Today we have a favorite Open memory from Coach Craig.  This is our second to last of these special coach guest blogs.  Enjoy as he takes a look back, and relive these moments with him.

“Coaches were asked about our favorite or most memorable CrossFit Open memory. After thinking back, I don’t know if I can pin-point just one.

I thought of my first Open about 4 years ago: the excitement to compete, the nervousness that came with it, the strategy the day before trying to figure how I was going to attack that WOD…all building to a quick work out that truly allowed me to test myself.

I also remember looking around at the other athletes, friends, and people hanging around just to cheer on people that many probably didn’t even know.  It was just a great experience, one I won’t forget.

Then came last year’s big memory for me. It was an athlete who wasn’t a huge power house, trying for the Games, or anything other than competing.

Ana Ramirez was pushing herself far beyond what she had ever done, and as the time was winding down, she came up to a weight that would be a PR for her.

Her first attempt failed. She gathered herself, listened to the crowd and tried again.  She did it, a new PR!

As soon as the time ended, she literally had tears.  She pushed it to the limit and owned it.  I was unbelievably proud of her.

There are so many memories of “Friday Night Lights” that come to mind over the years, that I cannot begin to explain or describe the atmosphere.

It is a party, an event, a “thing” that no matter what your skill level, you have to be a part of it.  So if you are on the fence, give it a shot.  It’s only 5 Fridays, and you can truly test all that you have accomplished.  I promise you will not forget it.”


Wednesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 20 HEAVY RUSSIAN KB SWING
A2) 30 BANDED GLUTE BRIDGES @ 10×0
A3) 15 SIDE-LYING LEG RAISES @ 2020
*rest as needed between each for quality

B) WOD- 16 MIN AMRAP:

50 WALL BALL
50 DOUBLE UNDERS
2 MIN REST

Fusion:

WOD- “FILTHY FIFTY”:

50 REPS EACH:

Box Jumps (Step Ups)
Jumping Pull Ups
KB Swings
Walking Lunges
Knees To Elbows (Sit Ups)
Push Press (DB)
Back Extensions (Supermans)
Wall Ball Shots
Burpees
Double Unders

momWOD:

 

A) BB Behind the neck Strict Press (2.2.2.2)* x 2 sets

B) BB Behind the neck PUSH PRESS x 3 Reps EMOM 3 (3 sets)

C) BARBELL COMPLEX E90SEC x 6 SETS (9 MINUTES):

2 x Behind Neck Push Press + 3 x Overhead Squats

D) WOD- STATION ROTATION:

COMPLETE 4 CYCLES OF THIS ALT EMOM STATION ROTATION:

MIN 1: 6 CALS AIR ASSAULT
MIN 2: 8-10 BURPEES AFAP
MIN 3: 150 M ROW
MIN 4: 30 SEC MAX COMPRESSION HOLD (Hollow Body / Bent Knee) / 30 sec rest


Thursday’s Training:

CrossFit:

A) 10 MIN EMOM:

10-15 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

100 SLAM BALL OVER SHOULDER
100 AIR SQUATS
100 SIT-UPS
200M RUN

Fitness:

A) COMPLETE 30 REPS (rest as needed):

L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B1) STRICT PRESS- 2 REPS EVERY :15 FOR 2 MIN

B2) PUSH PRESS CLUSTERS (2.2.2.2.2)* x 3 SETS
* = :10 REST BETWEEN SETS

C) WOD- 12 MIN AMRAP:

6 DB POWER CLEANS
12 DB WALKING LUNGES
6 DB PUSH PRESS
12 DB WALKING LUNGES

Progressions:

A) 10 MIN EMOM:

6-10 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

50 SLAM BALL OVER SHOULDER
50 AIR SQUATS
50 SIT-UPS
200M RUN

 

 
This past Friday was really something special.  It was the epitome of the Open, and highlighted what is just so special about our community at High Voltage.

It all started with Friday morning and our AM Mayhem crew.  There were rumblings of an electricity in the air and some pretty amazing performances on 17.3.

The great thing about this WOD was that it gave multiple opportunities for big break-throughs, regardless of ability level.  Whether it be a first time chest to bar, or a PR snatch, the potential was astounding…we just needed the right mix of performance, energy, magic, focus…and a little bit of luck.

You all did NOT disappoint.  We had some of our ladies get their first EVER chest to bar pull-ups!  Both Ana & Andrea are in that club, and both got multiple additional reps after their first.  If there are more of you (and I’m sure there is) shout out in comments.

For many of us, this WOD (and many Open WODs) often seem a little…unrealistic.  It’s too heavy.  It’s too difficult.  I can’t do (fill in the blank).  It’s when we face those fears with the support of our friends and community that we do great things though.

You can watch videos or look at pictures later and see people cheering with you in your accomplishments, and feeling your pain in your failures.  Sometimes it’s your consistent friends and class mates, and often times it’s a new face you may not recognize at all. It’s then that you realize we’re all in this together.

With a morning and afternoon like we had Friday, it’s only appropriate that FNL kept the train going. Along with the first time accomplishments of many of our athletes, we also had the other end of the spectrum and got to see some monster performances from our veteran competitors.

Coach Tyler put on quite the show, throwing up multiple reps of snatches at 225#.  It’s not often we get to see such a feat!

The night wrapped up with Regional competitor Hayley making it all the way into the second to last round and putting up 3 snatches at 175#.  To put that into perspective, her 1 rep max snatch is 178#!

The room was on fire.  I haven’t seen anything like that in probably 3 or 4 years at an Open.  People were literally jumping up and down and screaming!

Women in the front row were in actually in tears…

They were in tears because we empathize with each other.  We feel pride for one another, and we feel pain with one another.  Strong women are an example not just to all women, but all humans.  Many of the same people brought to tears by someone else’s accomplishment are identifying the piece of themselves that takes pride in their own accomplishments.

They are sharing in the joy, relief, & passion of person performing at their best.  They are also maybe looking to that energy and drawing upon it to propel them to the next level in their own training.  We’re inspired because we can all identify.

We’re over the hump now.  2 weeks left in the Open, and I can’t wait to see what we have left and to share it with all my favorite people.


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:

Glute & quad strength (back squat)

Aerobic sustainability & pulling endurance (WOD)

Tuesday:

Upper back & scapular pulling strength (Chinese row & reverse snow angel)

Core stability (Chinese plank)

Vertical pressing endurance (hspu/WOD)

Barbell cycling & plyometrics (WOD)

Wednesday:

Glute, hip, & posterior chain development (heavy Russian swing & banded glute bridge)

Abductor & lateral chain development (banded leg raises)

MAP 5 (WOD)

Thursday

Horizontal pressing endurance (push-up EMOM)

Hip extension, aerobic & core endurance (WOD)

Friday:

Open WOD 17.4


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BACK SQUAT- every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 5 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 10 MIN AMRAP:

CAL ROW @ 1400/1000 per hour rate*
*50 air squats once speed drops

Fusion:

MIRRORS:
IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it:

STATION 1: 8 MIN AMRAP
AIR ASSAULT – 8 CALS
BOX JUMP / STEP OVERS – 10

REST 2 MIN

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

REST 2 MIN

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

REST 2 MIN

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

momWOD:

A) Body Composition:

3 SETS:
A1: DB Floor Seated Press @ 30X1; 8 Reps; rest 20 sec
A2: DB Bench Press @ 30X1; 8 Reps; rest 20 sec
A3: DB Back Anchored Hammer Curls @ 30X1; 8 Reps; rest 20 sec
A4: Front Plank Hold x 40 sec; rest 20 sec

B) WOD:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 HSPU
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 HSPU EACH ROUND

Fitness:

A) AIR SQUAT:

PARTNER AIR SQUAT LADDER (you go – I go) 1-2-3-4-5-6-7-8-9-10

B) THRUSTERS:

8 MIN EMOM: 5 THRUSTERS

C) WOD- FOR TIME:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 PUSH-UPS
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 PUSH-UPS EACH ROUND
17.2 RECAP:

Ok, there might be a few torn hands out there this week…

2 down, 3 to go!  This week’s WOD was actually pretty fun, and best of all it saw TONS of firsts!

As much as many of us may get anxiety about seeing challenging movements or weights in a WOD, one of the reasons that I love Open season is for that very reason!

We saw many first bar muscle-ups this week, while others got more in one WOD than they ever have before.  We saw some first toes to bars, pull-ups, and John in our Masters 55+ group even got all the way through one chest to bar!  It was a very exciting night to be sure, and you should all be proud of your effort!

Bone broth protein was on hand along with Frank Tortorici, and you’ll be seeing some of their new hydration products, strength supplements, and ALL-NEW single serving recovery protein packets headed your way.


A little flip-flop of themes for this week’s FNL:  the Felix brothers have informed me they won’t be here for FNL 4 which is supposed to be 80’s wrestling night, so we’re swapping with country western night for THIS WEEK!  Don’t worry cowboys & cowgirls, you’ll still get your shot for week 4.

In return, they’ve promised me they’ll bring their A-game for FNL 3.  If this is any indication, we’re in for a treat:

IMPORTANT!!! As with every week, you MUST enter your scores by 5pm on Monday or it doesn’t count! HQ makes no exceptions, so make sure to go to https://games.crossfit.com/ scroll down, and click the “submit scores” button.  Enter your score, your affiliate, your judge, and the final split time.  Trust me, you don’t want to forget!


Don’t forget that Oly class is on temporary hiatus for the next 3 weeks until the conclusion of the OpenAttendance is expected to be low as many of you are recovering or resting from FNL.  The hours of 10-11:30am on Saturday will be Open Gym.  A great opportunity to do that week’s Open WOD, or try it again!

Oly will pick up where it left off at the conclusion of the Open.

Let’s have a great week!


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:

Glute & hamstring strength (deadlift)

Vertical pressing & horizontal pulling endurance (WOD)

Tuesday:

Core & overhead stability (ohs)

MAP 5 (WOD)

Vertical pulling & horizontal pressing endurance (WOD)

Wednesday:

Horizontal pressing strength (dips)

Scapular pulling strength (ring row)

Barbell cycling & plyometric endurance (WOD)

Thursday

Core control & shoulder stabilization (kb carry variations)

Aerobic recovery (WOD)

Friday:

Open WOD 17.3


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

DEADLIFT (may sub sumo)
EVERY :90 FOR 15 MIN:

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 1 reps
set 6 – 1 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 10 MIN CAP:

40-30-20
WALL BALL
ROW FOR CAL

Fusion:

COMPLETE 2 TIMES THROUGH:

A) 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

B) AMRAP 5 MINUTES:

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

REST 2 MINUTES

C) AMRAP 5 MINUTES:

10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES

REST 2 MINUTES

momWOD:

A) 3 SETS: Upper Body Pull & Push:
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec

B) 3 SETS: Lower Body Unilateral Leg Strength & Core:
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec

C) WOD: “SALLY”:

Perform Air Squats “”UP”” and “”DOWN”” to the song “”FLOWER”” by MOBY (it’s the Sally song). Hold at bottom of squat until they say “”up””.

D) CASH OUT: 100 SIT UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

12 MIN, ADDING WEIGHT:
3 REPS OVERHEAD SQUAT @31×1

B) WOD- 3 ROUNDS:

3 MIN AMRAP:

10 C2B
10 BURPEES
10 C2B
10 BURPEES
AMRAP CAL ASSAULT BIKE

REST 2 MIN

Fitness:

A) 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

B) 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

Progressions:

A) Strength, Technique, & Development:

12 MIN, ADDING WEIGHT:
3 REPS OVERHEAD SQUAT @31×1

B) WOD- 3 ROUNDS:

3 MIN AMRAP:

10 PULL-UP OR RING ROWS
10 BURPEES
10 PULL-UP OR RING ROWS
10 BURPEES
AMRAP CAL ASSAULT BIKE

REST 2 MIN
This week’s Coach guest blog is actually one of my favorite memories too!  If you weren’t there to witness it, you’ll never quite understand the awesomeness of it, but read House’s story and you’ll get a good idea:

My fondest CrossFit Open memory was several years ago when I got to see the very definition of will power.
It was either my 2nd or 3rd time doing the Open, and it was a workout consisting of overhead squats and pull-ups. Every time you were able to complete 2 rounds, you were rewarded with a short rest and then more rounds…and even more reps.
I think I was finished on the round of 14 reps, and somewhere around me, Steven Kiefer was able to make it through that round.
If you don’t know Steven Kiefer, here’s a quick bio: he’s one of the hardest working athletes I, or you if you were lucky, will have ever seen in person. The will power he has will defy anything you might conceive as possible. He will push his body to the breaking point…and then keep going.
…and then start of the round of 16s. Kiefer, last person standing at the gym, “walks” up to the bar to start his overhead squats. The look on his face was completely blank.
No pain, no happiness….just blank…maybe with a dash of tired.
If you saw his “walk” over to the bar, and you didn’t know there was a fitness competition going on, you would have thought this person was blacked out from drinking. That’s how bad his “walk” was.
Kiefer walks over to the bar, and shakily picks it up, gets it overhead, and starts moving. They weren’t pretty reps and there were a lot of breaks, but any time someone shouted for him to pick up the bar, he would get back to the bar and try again.
So there he is, knowing that every rep he can get will aid the gym’s score, in hope of making a reappearance to the team Regional competition.
Kiefer keeps pushing himself beyond his physical comfort. Beyond that voice in his head that would say stop. Beyond anything that I know I am willing to feel.
To see a person put himself out there, to see the power of his will to keep moving to his own detriment…was awe inspiring. It’s a moment I will never forgot.
– Coach House
p.s. After the workout was done, Kiefer couldn’t move for like 15 minutes. The pain probably caught up to him by that point. lol.

Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

14 MIN ALT EMOM:

A1) 4 STRICT DIPS ADAP
A2) AMRAP RING ROW (-2 REPS)

B) WOD- 9 MIN AMRAP:

8 POWER CLEANS (95/65#)
16 BOX STEP-UPS

Fusion:

PART A: LOCOMOTION (10 MIN)
2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 20 MIN AMRAP

400 M RUN
20 WALKING LUNGES
10 BURPEES
500 M ROW
20 AIR SQUATS
10 BURPEES

PART C: TABATA SIT UPS
:20 SIT UPS / :10 REST x 8 SETS (4 MIN)

momWOD:

A) BB Strict Press (2.2.2.2)* x 2 sets
– perform 2 reps every 15 seconds

B) BB PUSH PRESS x 3 Reps EMOM 5
– same stance and grip and receiving position
– adding in the dip and drive for momentum and power – more weight!

C) FRONT SQUAT x 5 Reps @ 4011; rest 60 sec; 3 SETS

D) WOD: 21-15-9:

DB THRUSTERS
BURPEES


Thursday’s Training:

CrossFit:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

Fitness:

A) 3 SETS:
A1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
A2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
A3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

B) WOD: STATION ROTATION ALT EMOM x 4 TOTAL SETS (16 MINUTES):

MIN 1: 15 SEC EASY AIR ASSAULT + 15 SEC HARD EFFORT AIR ASSAULT / rest 30s
MIN 2: 45 SEC MAX KB SWINGS / rest 15s
MIN 3: 45 SEC MAX EFFORT 10 M SHUTTLE SPRINTS / rest 15s
MIN 4: 45 SEC MAX EFFORT RING ROWS / rest 15s

Progressions:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

First off, I just want to announce our WINNERS from FNL 17.3!

Power Supply was our sponsor for 17.3, and they very generously donated two $25 gift certificates for the top male and top female score at that FNL event.

I am very pleased to announce that our winners are Brittany Berryman & Ryan Joe!


Today we have a favorite Open memory from Coach Craig.  This is our second to last of these special coach guest blogs.  Enjoy as he takes a look back, and relive these moments with him.

“Coaches were asked about our favorite or most memorable CrossFit Open memory. After thinking back, I don’t know if I can pin-point just one.

I thought of my first Open about 4 years ago: the excitement to compete, the nervousness that came with it, the strategy the day before trying to figure how I was going to attack that WOD…all building to a quick work out that truly allowed me to test myself.

I also remember looking around at the other athletes, friends, and people hanging around just to cheer on people that many probably didn’t even know.  It was just a great experience, one I won’t forget.

Then came last year’s big memory for me. It was an athlete who wasn’t a huge power house, trying for the Games, or anything other than competing.

Ana Ramirez was pushing herself far beyond what she had ever done, and as the time was winding down, she came up to a weight that would be a PR for her.

Her first attempt failed. She gathered herself, listened to the crowd and tried again.  She did it, a new PR!

As soon as the time ended, she literally had tears.  She pushed it to the limit and owned it.  I was unbelievably proud of her.

There are so many memories of “Friday Night Lights” that come to mind over the years, that I cannot begin to explain or describe the atmosphere.

It is a party, an event, a “thing” that no matter what your skill level, you have to be a part of it.  So if you are on the fence, give it a shot.  It’s only 5 Fridays, and you can truly test all that you have accomplished.  I promise you will not forget it.”


Wednesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 20 HEAVY RUSSIAN KB SWING
A2) 30 BANDED GLUTE BRIDGES @ 10×0
A3) 15 SIDE-LYING LEG RAISES @ 2020
*rest as needed between each for quality

B) WOD- 16 MIN AMRAP:

50 WALL BALL
50 DOUBLE UNDERS
2 MIN REST

Fusion:

WOD- “FILTHY FIFTY”:

50 REPS EACH:

Box Jumps (Step Ups)
Jumping Pull Ups
KB Swings
Walking Lunges
Knees To Elbows (Sit Ups)
Push Press (DB)
Back Extensions (Supermans)
Wall Ball Shots
Burpees
Double Unders

momWOD:

 

A) BB Behind the neck Strict Press (2.2.2.2)* x 2 sets

B) BB Behind the neck PUSH PRESS x 3 Reps EMOM 3 (3 sets)

C) BARBELL COMPLEX E90SEC x 6 SETS (9 MINUTES):

2 x Behind Neck Push Press + 3 x Overhead Squats

D) WOD- STATION ROTATION:

COMPLETE 4 CYCLES OF THIS ALT EMOM STATION ROTATION:

MIN 1: 6 CALS AIR ASSAULT
MIN 2: 8-10 BURPEES AFAP
MIN 3: 150 M ROW
MIN 4: 30 SEC MAX COMPRESSION HOLD (Hollow Body / Bent Knee) / 30 sec rest


Thursday’s Training:

CrossFit:

A) 10 MIN EMOM:

10-15 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

100 SLAM BALL OVER SHOULDER
100 AIR SQUATS
100 SIT-UPS
200M RUN

Fitness:

A) COMPLETE 30 REPS (rest as needed):

L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B1) STRICT PRESS- 2 REPS EVERY :15 FOR 2 MIN

B2) PUSH PRESS CLUSTERS (2.2.2.2.2)* x 3 SETS
* = :10 REST BETWEEN SETS

C) WOD- 12 MIN AMRAP:

6 DB POWER CLEANS
12 DB WALKING LUNGES
6 DB PUSH PRESS
12 DB WALKING LUNGES

Progressions:

A) 10 MIN EMOM:

6-10 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

50 SLAM BALL OVER SHOULDER
50 AIR SQUATS
50 SIT-UPS
200M RUN

 

 
This past Friday was really something special.  It was the epitome of the Open, and highlighted what is just so special about our community at High Voltage.

It all started with Friday morning and our AM Mayhem crew.  There were rumblings of an electricity in the air and some pretty amazing performances on 17.3.

The great thing about this WOD was that it gave multiple opportunities for big break-throughs, regardless of ability level.  Whether it be a first time chest to bar, or a PR snatch, the potential was astounding…we just needed the right mix of performance, energy, magic, focus…and a little bit of luck.

You all did NOT disappoint.  We had some of our ladies get their first EVER chest to bar pull-ups!  Both Ana & Andrea are in that club, and both got multiple additional reps after their first.  If there are more of you (and I’m sure there is) shout out in comments.

For many of us, this WOD (and many Open WODs) often seem a little…unrealistic.  It’s too heavy.  It’s too difficult.  I can’t do (fill in the blank).  It’s when we face those fears with the support of our friends and community that we do great things though.

You can watch videos or look at pictures later and see people cheering with you in your accomplishments, and feeling your pain in your failures.  Sometimes it’s your consistent friends and class mates, and often times it’s a new face you may not recognize at all. It’s then that you realize we’re all in this together.

With a morning and afternoon like we had Friday, it’s only appropriate that FNL kept the train going. Along with the first time accomplishments of many of our athletes, we also had the other end of the spectrum and got to see some monster performances from our veteran competitors.

Coach Tyler put on quite the show, throwing up multiple reps of snatches at 225#.  It’s not often we get to see such a feat!

The night wrapped up with Regional competitor Hayley making it all the way into the second to last round and putting up 3 snatches at 175#.  To put that into perspective, her 1 rep max snatch is 178#!

The room was on fire.  I haven’t seen anything like that in probably 3 or 4 years at an Open.  People were literally jumping up and down and screaming!

Women in the front row were in actually in tears…

They were in tears because we empathize with each other.  We feel pride for one another, and we feel pain with one another.  Strong women are an example not just to all women, but all humans.  Many of the same people brought to tears by someone else’s accomplishment are identifying the piece of themselves that takes pride in their own accomplishments.

They are sharing in the joy, relief, & passion of person performing at their best.  They are also maybe looking to that energy and drawing upon it to propel them to the next level in their own training.  We’re inspired because we can all identify.

We’re over the hump now.  2 weeks left in the Open, and I can’t wait to see what we have left and to share it with all my favorite people.


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:

Glute & quad strength (back squat)

Aerobic sustainability & pulling endurance (WOD)

Tuesday:

Upper back & scapular pulling strength (Chinese row & reverse snow angel)

Core stability (Chinese plank)

Vertical pressing endurance (hspu/WOD)

Barbell cycling & plyometrics (WOD)

Wednesday:

Glute, hip, & posterior chain development (heavy Russian swing & banded glute bridge)

Abductor & lateral chain development (banded leg raises)

MAP 5 (WOD)

Thursday

Horizontal pressing endurance (push-up EMOM)

Hip extension, aerobic & core endurance (WOD)

Friday:

Open WOD 17.4


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BACK SQUAT- every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 5 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 10 MIN AMRAP:

CAL ROW @ 1400/1000 per hour rate*
*50 air squats once speed drops

Fusion:

MIRRORS:
IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it:

STATION 1: 8 MIN AMRAP
AIR ASSAULT – 8 CALS
BOX JUMP / STEP OVERS – 10

REST 2 MIN

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

REST 2 MIN

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

REST 2 MIN

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

momWOD:

A) Body Composition:

3 SETS:
A1: DB Floor Seated Press @ 30X1; 8 Reps; rest 20 sec
A2: DB Bench Press @ 30X1; 8 Reps; rest 20 sec
A3: DB Back Anchored Hammer Curls @ 30X1; 8 Reps; rest 20 sec
A4: Front Plank Hold x 40 sec; rest 20 sec

B) WOD:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 HSPU
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 HSPU EACH ROUND

Fitness:

A) AIR SQUAT:

PARTNER AIR SQUAT LADDER (you go – I go) 1-2-3-4-5-6-7-8-9-10

B) THRUSTERS:

8 MIN EMOM: 5 THRUSTERS

C) WOD- FOR TIME:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 PUSH-UPS
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 PUSH-UPS EACH ROUND
17.2 RECAP:

Ok, there might be a few torn hands out there this week…

2 down, 3 to go!  This week’s WOD was actually pretty fun, and best of all it saw TONS of firsts!

As much as many of us may get anxiety about seeing challenging movements or weights in a WOD, one of the reasons that I love Open season is for that very reason!

We saw many first bar muscle-ups this week, while others got more in one WOD than they ever have before.  We saw some first toes to bars, pull-ups, and John in our Masters 55+ group even got all the way through one chest to bar!  It was a very exciting night to be sure, and you should all be proud of your effort!

Bone broth protein was on hand along with Frank Tortorici, and you’ll be seeing some of their new hydration products, strength supplements, and ALL-NEW single serving recovery protein packets headed your way.


A little flip-flop of themes for this week’s FNL:  the Felix brothers have informed me they won’t be here for FNL 4 which is supposed to be 80’s wrestling night, so we’re swapping with country western night for THIS WEEK!  Don’t worry cowboys & cowgirls, you’ll still get your shot for week 4.

In return, they’ve promised me they’ll bring their A-game for FNL 3.  If this is any indication, we’re in for a treat:

IMPORTANT!!! As with every week, you MUST enter your scores by 5pm on Monday or it doesn’t count! HQ makes no exceptions, so make sure to go to https://games.crossfit.com/ scroll down, and click the “submit scores” button.  Enter your score, your affiliate, your judge, and the final split time.  Trust me, you don’t want to forget!


Don’t forget that Oly class is on temporary hiatus for the next 3 weeks until the conclusion of the OpenAttendance is expected to be low as many of you are recovering or resting from FNL.  The hours of 10-11:30am on Saturday will be Open Gym.  A great opportunity to do that week’s Open WOD, or try it again!

Oly will pick up where it left off at the conclusion of the Open.

Let’s have a great week!


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:

Glute & hamstring strength (deadlift)

Vertical pressing & horizontal pulling endurance (WOD)

Tuesday:

Core & overhead stability (ohs)

MAP 5 (WOD)

Vertical pulling & horizontal pressing endurance (WOD)

Wednesday:

Horizontal pressing strength (dips)

Scapular pulling strength (ring row)

Barbell cycling & plyometric endurance (WOD)

Thursday

Core control & shoulder stabilization (kb carry variations)

Aerobic recovery (WOD)

Friday:

Open WOD 17.3


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

DEADLIFT (may sub sumo)
EVERY :90 FOR 15 MIN:

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 1 reps
set 6 – 1 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 10 MIN CAP:

40-30-20
WALL BALL
ROW FOR CAL

Fusion:

COMPLETE 2 TIMES THROUGH:

A) 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

B) AMRAP 5 MINUTES:

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

REST 2 MINUTES

C) AMRAP 5 MINUTES:

10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES

REST 2 MINUTES

momWOD:

A) 3 SETS: Upper Body Pull & Push:
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec

B) 3 SETS: Lower Body Unilateral Leg Strength & Core:
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec

C) WOD: “SALLY”:

Perform Air Squats “”UP”” and “”DOWN”” to the song “”FLOWER”” by MOBY (it’s the Sally song). Hold at bottom of squat until they say “”up””.

D) CASH OUT: 100 SIT UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

12 MIN, ADDING WEIGHT:
3 REPS OVERHEAD SQUAT @31×1

B) WOD- 3 ROUNDS:

3 MIN AMRAP:

10 C2B
10 BURPEES
10 C2B
10 BURPEES
AMRAP CAL ASSAULT BIKE

REST 2 MIN

Fitness:

A) 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

B) 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

Progressions:

A) Strength, Technique, & Development:

12 MIN, ADDING WEIGHT:
3 REPS OVERHEAD SQUAT @31×1

B) WOD- 3 ROUNDS:

3 MIN AMRAP:

10 PULL-UP OR RING ROWS
10 BURPEES
10 PULL-UP OR RING ROWS
10 BURPEES
AMRAP CAL ASSAULT BIKE

REST 2 MIN
Still not signed up for the Open??  Have a look at Coach Deb’s guest blog this week and I think you might find some compelling reasons to get on it!

“So we were asked to write about our most memorable CrossFit Open experience. Honestly, there were so many memorable moments.

Like the time I completed my double-unders with just a few seconds to spare before attempting a ring muscle up (I had just gotten my double-unders). Or 15.1 when I went into labor only a few hours after completing the WOD!

So many fun Friday Night Lights with such an amazing community, but the moment that stands out the most is 11.3…yes back in 2011. How could I forget:

11.3
Complete as many rounds or reps as possible in 5 minutes of Squat Clean and Jerks
Men 165#
Women 110#

I had been CrossFitting for a little under a year. I had never squat clean and jerked more than 53 lbs. I’m not sure what I was thinking when I decided to attempt 110 lbs.

Was it my ego? Was it that I thought I’d become Wonder Woman that day and miraculously lift 110 lbs? Hmmmm, well I have to say there was no happy ending, as I failed miserably!

The funny part is that I attempted to lift that bar over and over again for 5 whole minutes! There I was in my bright pink leggings (it was a 70’s themed night) trying desperately to squat clean 110 lbs.

I remember Dizzle and Desi standing there cheering me on as I failed every lift and refused to give up. Huge mistake! Not only did I not have the proper form and technique down, but I simply was not there yet. I should have scaled properly.

Sometimes we let our egos get in the way, and sometimes we don’t work hard enough to hit our goals. After that day I told myself I was going to work harder, become more disciplined and not worry about RXing so much as scaling properly and focusing on proper form.

That faithful day made me a better athlete and an even better Coach.

If you are on the fence about registering for the Open, just remind yourself that this is your opportunity to shine! Show what you’ve learned from the amazing coaching we get at HV!

Just the way Desi and Dizzle cheered me on for 5 minutes, you will have us all cheering you on no matter what level you’re in.

See you all at Friday Night Lights!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:
10 MIN E2MOM:

4 THRUSTERS FROM THE RACK
*goal is to use the same weight for every set, reference last Wednesday to help decide load

B) WOD- “JACKIE”:

1000M ROW
50 THRUSTERS (45/33#)
30 PULL-UPS

Fusion:

A: 3 SETS OF LOCOMOTION FLOW (15 MIN TIME CAP):

10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK

10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK

10 REPS “”YOGA”” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)

B: WOD- TABATA ROTATION:

COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:

:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST

momWOD:

A) BARBELL STRENGTH – BACK SQUATS:

Spend 5-7 Minutes warming up Back Squat to opening weight.

**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).

This program has high volume squats, so scale loads appropriately. If working in pairs, run one group on the minute / one on the :30.

15 MIN EMOM BACK SQUATS x 5 REPS**:

B) WOD- FOR TIME:

800 M RUN
+
30 BURPEES


Thursday’s Training:

CrossFit:

ON A RUNNING CLOCK…
@0:00
800M RUN (paced)

@6:00
400M RUN (hard)

@11:00
10 MIN E2MOM:
5 DEADLIFT (55-65%)

@24:00
12 MIN AMRAP:
30 BOX STEP-UPS
20 SLAM BALLS
10 BAR FACING BURPEES

Fitness:

A) 3 SETS:

A1) Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2) 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec

B) WOD-

B1) 3 ROUNDS FOR TIME:

(250 M Men / 200 M Women) ROW
+
20 BURPEES

REST 2 MINUTES (SELF TIME)

B2) 3 ROUNDS FOR TIME:

(15 CAL Men / 10 CAL Women) AIR ASSAULT
+
20 WALL BALL

Progressions:

ON A RUNNING CLOCK…
@0:00
800M RUN (paced)

@6:00
400M RUN (hard)

@11:00
10 MIN E2MOM:
5 DEADLIFT (55-65%)

@24:00
12 MIN AMRAP:
30 BOX STEP-UPS
20 SLAM BALLS
10 BAR FACING BURPEES
This week’s Coach guest blog is actually one of my favorite memories too!  If you weren’t there to witness it, you’ll never quite understand the awesomeness of it, but read House’s story and you’ll get a good idea:

My fondest CrossFit Open memory was several years ago when I got to see the very definition of will power.
It was either my 2nd or 3rd time doing the Open, and it was a workout consisting of overhead squats and pull-ups. Every time you were able to complete 2 rounds, you were rewarded with a short rest and then more rounds…and even more reps.
I think I was finished on the round of 14 reps, and somewhere around me, Steven Kiefer was able to make it through that round.
If you don’t know Steven Kiefer, here’s a quick bio: he’s one of the hardest working athletes I, or you if you were lucky, will have ever seen in person. The will power he has will defy anything you might conceive as possible. He will push his body to the breaking point…and then keep going.
…and then start of the round of 16s. Kiefer, last person standing at the gym, “walks” up to the bar to start his overhead squats. The look on his face was completely blank.
No pain, no happiness….just blank…maybe with a dash of tired.
If you saw his “walk” over to the bar, and you didn’t know there was a fitness competition going on, you would have thought this person was blacked out from drinking. That’s how bad his “walk” was.
Kiefer walks over to the bar, and shakily picks it up, gets it overhead, and starts moving. They weren’t pretty reps and there were a lot of breaks, but any time someone shouted for him to pick up the bar, he would get back to the bar and try again.
So there he is, knowing that every rep he can get will aid the gym’s score, in hope of making a reappearance to the team Regional competition.
Kiefer keeps pushing himself beyond his physical comfort. Beyond that voice in his head that would say stop. Beyond anything that I know I am willing to feel.
To see a person put himself out there, to see the power of his will to keep moving to his own detriment…was awe inspiring. It’s a moment I will never forgot.
– Coach House
p.s. After the workout was done, Kiefer couldn’t move for like 15 minutes. The pain probably caught up to him by that point. lol.

Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

14 MIN ALT EMOM:

A1) 4 STRICT DIPS ADAP
A2) AMRAP RING ROW (-2 REPS)

B) WOD- 9 MIN AMRAP:

8 POWER CLEANS (95/65#)
16 BOX STEP-UPS

Fusion:

PART A: LOCOMOTION (10 MIN)
2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 20 MIN AMRAP

400 M RUN
20 WALKING LUNGES
10 BURPEES
500 M ROW
20 AIR SQUATS
10 BURPEES

PART C: TABATA SIT UPS
:20 SIT UPS / :10 REST x 8 SETS (4 MIN)

momWOD:

A) BB Strict Press (2.2.2.2)* x 2 sets
– perform 2 reps every 15 seconds

B) BB PUSH PRESS x 3 Reps EMOM 5
– same stance and grip and receiving position
– adding in the dip and drive for momentum and power – more weight!

C) FRONT SQUAT x 5 Reps @ 4011; rest 60 sec; 3 SETS

D) WOD: 21-15-9:

DB THRUSTERS
BURPEES


Thursday’s Training:

CrossFit:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

Fitness:

A) 3 SETS:
A1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
A2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
A3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

B) WOD: STATION ROTATION ALT EMOM x 4 TOTAL SETS (16 MINUTES):

MIN 1: 15 SEC EASY AIR ASSAULT + 15 SEC HARD EFFORT AIR ASSAULT / rest 30s
MIN 2: 45 SEC MAX KB SWINGS / rest 15s
MIN 3: 45 SEC MAX EFFORT 10 M SHUTTLE SPRINTS / rest 15s
MIN 4: 45 SEC MAX EFFORT RING ROWS / rest 15s

Progressions:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

First off, I just want to announce our WINNERS from FNL 17.3!

Power Supply was our sponsor for 17.3, and they very generously donated two $25 gift certificates for the top male and top female score at that FNL event.

I am very pleased to announce that our winners are Brittany Berryman & Ryan Joe!


Today we have a favorite Open memory from Coach Craig.  This is our second to last of these special coach guest blogs.  Enjoy as he takes a look back, and relive these moments with him.

“Coaches were asked about our favorite or most memorable CrossFit Open memory. After thinking back, I don’t know if I can pin-point just one.

I thought of my first Open about 4 years ago: the excitement to compete, the nervousness that came with it, the strategy the day before trying to figure how I was going to attack that WOD…all building to a quick work out that truly allowed me to test myself.

I also remember looking around at the other athletes, friends, and people hanging around just to cheer on people that many probably didn’t even know.  It was just a great experience, one I won’t forget.

Then came last year’s big memory for me. It was an athlete who wasn’t a huge power house, trying for the Games, or anything other than competing.

Ana Ramirez was pushing herself far beyond what she had ever done, and as the time was winding down, she came up to a weight that would be a PR for her.

Her first attempt failed. She gathered herself, listened to the crowd and tried again.  She did it, a new PR!

As soon as the time ended, she literally had tears.  She pushed it to the limit and owned it.  I was unbelievably proud of her.

There are so many memories of “Friday Night Lights” that come to mind over the years, that I cannot begin to explain or describe the atmosphere.

It is a party, an event, a “thing” that no matter what your skill level, you have to be a part of it.  So if you are on the fence, give it a shot.  It’s only 5 Fridays, and you can truly test all that you have accomplished.  I promise you will not forget it.”


Wednesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 20 HEAVY RUSSIAN KB SWING
A2) 30 BANDED GLUTE BRIDGES @ 10×0
A3) 15 SIDE-LYING LEG RAISES @ 2020
*rest as needed between each for quality

B) WOD- 16 MIN AMRAP:

50 WALL BALL
50 DOUBLE UNDERS
2 MIN REST

Fusion:

WOD- “FILTHY FIFTY”:

50 REPS EACH:

Box Jumps (Step Ups)
Jumping Pull Ups
KB Swings
Walking Lunges
Knees To Elbows (Sit Ups)
Push Press (DB)
Back Extensions (Supermans)
Wall Ball Shots
Burpees
Double Unders

momWOD:

 

A) BB Behind the neck Strict Press (2.2.2.2)* x 2 sets

B) BB Behind the neck PUSH PRESS x 3 Reps EMOM 3 (3 sets)

C) BARBELL COMPLEX E90SEC x 6 SETS (9 MINUTES):

2 x Behind Neck Push Press + 3 x Overhead Squats

D) WOD- STATION ROTATION:

COMPLETE 4 CYCLES OF THIS ALT EMOM STATION ROTATION:

MIN 1: 6 CALS AIR ASSAULT
MIN 2: 8-10 BURPEES AFAP
MIN 3: 150 M ROW
MIN 4: 30 SEC MAX COMPRESSION HOLD (Hollow Body / Bent Knee) / 30 sec rest


Thursday’s Training:

CrossFit:

A) 10 MIN EMOM:

10-15 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

100 SLAM BALL OVER SHOULDER
100 AIR SQUATS
100 SIT-UPS
200M RUN

Fitness:

A) COMPLETE 30 REPS (rest as needed):

L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B1) STRICT PRESS- 2 REPS EVERY :15 FOR 2 MIN

B2) PUSH PRESS CLUSTERS (2.2.2.2.2)* x 3 SETS
* = :10 REST BETWEEN SETS

C) WOD- 12 MIN AMRAP:

6 DB POWER CLEANS
12 DB WALKING LUNGES
6 DB PUSH PRESS
12 DB WALKING LUNGES

Progressions:

A) 10 MIN EMOM:

6-10 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

50 SLAM BALL OVER SHOULDER
50 AIR SQUATS
50 SIT-UPS
200M RUN

 

 
This past Friday was really something special.  It was the epitome of the Open, and highlighted what is just so special about our community at High Voltage.

It all started with Friday morning and our AM Mayhem crew.  There were rumblings of an electricity in the air and some pretty amazing performances on 17.3.

The great thing about this WOD was that it gave multiple opportunities for big break-throughs, regardless of ability level.  Whether it be a first time chest to bar, or a PR snatch, the potential was astounding…we just needed the right mix of performance, energy, magic, focus…and a little bit of luck.

You all did NOT disappoint.  We had some of our ladies get their first EVER chest to bar pull-ups!  Both Ana & Andrea are in that club, and both got multiple additional reps after their first.  If there are more of you (and I’m sure there is) shout out in comments.

For many of us, this WOD (and many Open WODs) often seem a little…unrealistic.  It’s too heavy.  It’s too difficult.  I can’t do (fill in the blank).  It’s when we face those fears with the support of our friends and community that we do great things though.

You can watch videos or look at pictures later and see people cheering with you in your accomplishments, and feeling your pain in your failures.  Sometimes it’s your consistent friends and class mates, and often times it’s a new face you may not recognize at all. It’s then that you realize we’re all in this together.

With a morning and afternoon like we had Friday, it’s only appropriate that FNL kept the train going. Along with the first time accomplishments of many of our athletes, we also had the other end of the spectrum and got to see some monster performances from our veteran competitors.

Coach Tyler put on quite the show, throwing up multiple reps of snatches at 225#.  It’s not often we get to see such a feat!

The night wrapped up with Regional competitor Hayley making it all the way into the second to last round and putting up 3 snatches at 175#.  To put that into perspective, her 1 rep max snatch is 178#!

The room was on fire.  I haven’t seen anything like that in probably 3 or 4 years at an Open.  People were literally jumping up and down and screaming!

Women in the front row were in actually in tears…

They were in tears because we empathize with each other.  We feel pride for one another, and we feel pain with one another.  Strong women are an example not just to all women, but all humans.  Many of the same people brought to tears by someone else’s accomplishment are identifying the piece of themselves that takes pride in their own accomplishments.

They are sharing in the joy, relief, & passion of person performing at their best.  They are also maybe looking to that energy and drawing upon it to propel them to the next level in their own training.  We’re inspired because we can all identify.

We’re over the hump now.  2 weeks left in the Open, and I can’t wait to see what we have left and to share it with all my favorite people.


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:

Glute & quad strength (back squat)

Aerobic sustainability & pulling endurance (WOD)

Tuesday:

Upper back & scapular pulling strength (Chinese row & reverse snow angel)

Core stability (Chinese plank)

Vertical pressing endurance (hspu/WOD)

Barbell cycling & plyometrics (WOD)

Wednesday:

Glute, hip, & posterior chain development (heavy Russian swing & banded glute bridge)

Abductor & lateral chain development (banded leg raises)

MAP 5 (WOD)

Thursday

Horizontal pressing endurance (push-up EMOM)

Hip extension, aerobic & core endurance (WOD)

Friday:

Open WOD 17.4


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BACK SQUAT- every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 5 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 10 MIN AMRAP:

CAL ROW @ 1400/1000 per hour rate*
*50 air squats once speed drops

Fusion:

MIRRORS:
IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it:

STATION 1: 8 MIN AMRAP
AIR ASSAULT – 8 CALS
BOX JUMP / STEP OVERS – 10

REST 2 MIN

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

REST 2 MIN

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

REST 2 MIN

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

momWOD:

A) Body Composition:

3 SETS:
A1: DB Floor Seated Press @ 30X1; 8 Reps; rest 20 sec
A2: DB Bench Press @ 30X1; 8 Reps; rest 20 sec
A3: DB Back Anchored Hammer Curls @ 30X1; 8 Reps; rest 20 sec
A4: Front Plank Hold x 40 sec; rest 20 sec

B) WOD:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 HSPU
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 HSPU EACH ROUND

Fitness:

A) AIR SQUAT:

PARTNER AIR SQUAT LADDER (you go – I go) 1-2-3-4-5-6-7-8-9-10

B) THRUSTERS:

8 MIN EMOM: 5 THRUSTERS

C) WOD- FOR TIME:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 PUSH-UPS
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 PUSH-UPS EACH ROUND
17.2 RECAP:

Ok, there might be a few torn hands out there this week…

2 down, 3 to go!  This week’s WOD was actually pretty fun, and best of all it saw TONS of firsts!

As much as many of us may get anxiety about seeing challenging movements or weights in a WOD, one of the reasons that I love Open season is for that very reason!

We saw many first bar muscle-ups this week, while others got more in one WOD than they ever have before.  We saw some first toes to bars, pull-ups, and John in our Masters 55+ group even got all the way through one chest to bar!  It was a very exciting night to be sure, and you should all be proud of your effort!

Bone broth protein was on hand along with Frank Tortorici, and you’ll be seeing some of their new hydration products, strength supplements, and ALL-NEW single serving recovery protein packets headed your way.


A little flip-flop of themes for this week’s FNL:  the Felix brothers have informed me they won’t be here for FNL 4 which is supposed to be 80’s wrestling night, so we’re swapping with country western night for THIS WEEK!  Don’t worry cowboys & cowgirls, you’ll still get your shot for week 4.

In return, they’ve promised me they’ll bring their A-game for FNL 3.  If this is any indication, we’re in for a treat:

IMPORTANT!!! As with every week, you MUST enter your scores by 5pm on Monday or it doesn’t count! HQ makes no exceptions, so make sure to go to https://games.crossfit.com/ scroll down, and click the “submit scores” button.  Enter your score, your affiliate, your judge, and the final split time.  Trust me, you don’t want to forget!


Don’t forget that Oly class is on temporary hiatus for the next 3 weeks until the conclusion of the OpenAttendance is expected to be low as many of you are recovering or resting from FNL.  The hours of 10-11:30am on Saturday will be Open Gym.  A great opportunity to do that week’s Open WOD, or try it again!

Oly will pick up where it left off at the conclusion of the Open.

Let’s have a great week!


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:

Glute & hamstring strength (deadlift)

Vertical pressing & horizontal pulling endurance (WOD)

Tuesday:

Core & overhead stability (ohs)

MAP 5 (WOD)

Vertical pulling & horizontal pressing endurance (WOD)

Wednesday:

Horizontal pressing strength (dips)

Scapular pulling strength (ring row)

Barbell cycling & plyometric endurance (WOD)

Thursday

Core control & shoulder stabilization (kb carry variations)

Aerobic recovery (WOD)

Friday:

Open WOD 17.3


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

DEADLIFT (may sub sumo)
EVERY :90 FOR 15 MIN:

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 1 reps
set 6 – 1 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 10 MIN CAP:

40-30-20
WALL BALL
ROW FOR CAL

Fusion:

COMPLETE 2 TIMES THROUGH:

A) 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

B) AMRAP 5 MINUTES:

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

REST 2 MINUTES

C) AMRAP 5 MINUTES:

10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES

REST 2 MINUTES

momWOD:

A) 3 SETS: Upper Body Pull & Push:
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec

B) 3 SETS: Lower Body Unilateral Leg Strength & Core:
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec

C) WOD: “SALLY”:

Perform Air Squats “”UP”” and “”DOWN”” to the song “”FLOWER”” by MOBY (it’s the Sally song). Hold at bottom of squat until they say “”up””.

D) CASH OUT: 100 SIT UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

12 MIN, ADDING WEIGHT:
3 REPS OVERHEAD SQUAT @31×1

B) WOD- 3 ROUNDS:

3 MIN AMRAP:

10 C2B
10 BURPEES
10 C2B
10 BURPEES
AMRAP CAL ASSAULT BIKE

REST 2 MIN

Fitness:

A) 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

B) 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

Progressions:

A) Strength, Technique, & Development:

12 MIN, ADDING WEIGHT:
3 REPS OVERHEAD SQUAT @31×1

B) WOD- 3 ROUNDS:

3 MIN AMRAP:

10 PULL-UP OR RING ROWS
10 BURPEES
10 PULL-UP OR RING ROWS
10 BURPEES
AMRAP CAL ASSAULT BIKE

REST 2 MIN
Still not signed up for the Open??  Have a look at Coach Deb’s guest blog this week and I think you might find some compelling reasons to get on it!

“So we were asked to write about our most memorable CrossFit Open experience. Honestly, there were so many memorable moments.

Like the time I completed my double-unders with just a few seconds to spare before attempting a ring muscle up (I had just gotten my double-unders). Or 15.1 when I went into labor only a few hours after completing the WOD!

So many fun Friday Night Lights with such an amazing community, but the moment that stands out the most is 11.3…yes back in 2011. How could I forget:

11.3
Complete as many rounds or reps as possible in 5 minutes of Squat Clean and Jerks
Men 165#
Women 110#

I had been CrossFitting for a little under a year. I had never squat clean and jerked more than 53 lbs. I’m not sure what I was thinking when I decided to attempt 110 lbs.

Was it my ego? Was it that I thought I’d become Wonder Woman that day and miraculously lift 110 lbs? Hmmmm, well I have to say there was no happy ending, as I failed miserably!

The funny part is that I attempted to lift that bar over and over again for 5 whole minutes! There I was in my bright pink leggings (it was a 70’s themed night) trying desperately to squat clean 110 lbs.

I remember Dizzle and Desi standing there cheering me on as I failed every lift and refused to give up. Huge mistake! Not only did I not have the proper form and technique down, but I simply was not there yet. I should have scaled properly.

Sometimes we let our egos get in the way, and sometimes we don’t work hard enough to hit our goals. After that day I told myself I was going to work harder, become more disciplined and not worry about RXing so much as scaling properly and focusing on proper form.

That faithful day made me a better athlete and an even better Coach.

If you are on the fence about registering for the Open, just remind yourself that this is your opportunity to shine! Show what you’ve learned from the amazing coaching we get at HV!

Just the way Desi and Dizzle cheered me on for 5 minutes, you will have us all cheering you on no matter what level you’re in.

See you all at Friday Night Lights!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:
10 MIN E2MOM:

4 THRUSTERS FROM THE RACK
*goal is to use the same weight for every set, reference last Wednesday to help decide load

B) WOD- “JACKIE”:

1000M ROW
50 THRUSTERS (45/33#)
30 PULL-UPS

Fusion:

A: 3 SETS OF LOCOMOTION FLOW (15 MIN TIME CAP):

10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK

10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK

10 REPS “”YOGA”” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)

B: WOD- TABATA ROTATION:

COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:

:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST

momWOD:

A) BARBELL STRENGTH – BACK SQUATS:

Spend 5-7 Minutes warming up Back Squat to opening weight.

**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).

This program has high volume squats, so scale loads appropriately. If working in pairs, run one group on the minute / one on the :30.

15 MIN EMOM BACK SQUATS x 5 REPS**:

B) WOD- FOR TIME:

800 M RUN
+
30 BURPEES


Thursday’s Training:

CrossFit:

ON A RUNNING CLOCK…
@0:00
800M RUN (paced)

@6:00
400M RUN (hard)

@11:00
10 MIN E2MOM:
5 DEADLIFT (55-65%)

@24:00
12 MIN AMRAP:
30 BOX STEP-UPS
20 SLAM BALLS
10 BAR FACING BURPEES

Fitness:

A) 3 SETS:

A1) Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2) 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec

B) WOD-

B1) 3 ROUNDS FOR TIME:

(250 M Men / 200 M Women) ROW
+
20 BURPEES

REST 2 MINUTES (SELF TIME)

B2) 3 ROUNDS FOR TIME:

(15 CAL Men / 10 CAL Women) AIR ASSAULT
+
20 WALL BALL

Progressions:

ON A RUNNING CLOCK…
@0:00
800M RUN (paced)

@6:00
400M RUN (hard)

@11:00
10 MIN E2MOM:
5 DEADLIFT (55-65%)

@24:00
12 MIN AMRAP:
30 BOX STEP-UPS
20 SLAM BALLS
10 BAR FACING BURPEES
Today comes an awesome David vs. Goliath story from Coach Desi!

…if David was named Desi, and Goliath was a wall ball. It’s another great story about not giving up and overcoming adversity with the help of a great community and a best friend!

I’ve been doing this CrossFit thing for a long time now so I’ve participated in seven CrossFit Opens over the years. My favorite thing about the Open is how absolutely alive you feel during these five weeks.

I always have the butterflies in my stomach all day at work on Friday, anxiously waiting for Friday Night Lights. I love to see the whole community come together, pushing and supporting each other and celebrating our victories.

It’s such a special time of the year that bonds us all.

One memory I have that I will never forget was 13.3 (2013). This consisted of 150 wallballs, 90 double unders, and 30 muscle-ups within a 12 minute time-cap.

I did this on Friday night like always. I was super anxious because I was an athlete that avoided exercises she didn’t like up to this point.

I’ve never been great at wall balls (vertically challenged) so if wall balls were programmed in class I just didn’t go to class. This came back to bite me in the ass during 13.3.

My mind was completely blown. How was I expected to do double unders after completing Karen? I’m pretty sure the first time I did Karen I did it in 14 minutes with a 10 lb wall ball.

I was doomed.

Coach Dizzle and I always do the wods together, count for each other, and strategize for the Open. She’s my CrossFit cheerleader. She did 13.3 first and during the 150 wall balls she said, “I’m going to die”.

I dismissed it because every year she says this (It’s her thing). Then it was my turn…

I don’t know how I managed to finish the wall balls because my legs were so hot I swore they were on fire. All I remember from this blurred evening was Coach Dizzle saying I could do it and she kept pushing me to get through those wall balls. I somehow managed to even get some double unders done without my legs falling off.

Moral(s) of the story:

  • 1. Don’t avoid things you suck at in class because it will come back to bite you in the ass.
  • 2. Always have a cheerleader in your corner.
  • 3. You are stronger than you think.
  • 4. Get after it!

Wednesday’s Training:

CrossFit:

A) 10 MIN E2MOM:

6 THRUSTERS (from the rack)
*goal is to use the same weight for every set, reference last wednesday to help decide load. should be just slightly lighter than last weeks

B) FOR TIME:

50 PUSH-PRESS (95/65#)
50 T2B

50 DOUBLE-UNDERS
10 BURPEES
40 DOUBLE-UNDERS
8 BURPEES
30 DOUBLE-UNDERS
6 BURPEES
20 DOUBLE-UNDERS
4 BURPEES
10 DOUBLE-UNDERS
2 BURPEES

Fusion:

 

6 MIN AMRAP:

12 KB SWINGS
12 SIT UPS

REST 1 MIN

6 MIN AMRAP:

12 KB SNATCH (OR C&P) (6R/6L)
12 MOUNTAIN CLIMBERS

REST 1 MIN

6 MIN AMRAP:

12 KB SUMO DEADLIFT HIGH PULL
12 WALKING LUNGES (total steps)

momWOD:

A)  4 SETS:

A1: Barbell Front Squats @ 40X1; 8 Reps; rest 30 sec
A2: 30 SEC HOLLOW BODY / MAX COMPRESSION HOLD; rest 30 sec

WOD: STATION ROTATION – ALT. EMOM x 4 SETS (16 MINUTES)

MIN 1: AIR ASSAULT (10 cal men / 8 cal women)
MIN 2: BOX JUMP OVERS x 10 reps
MIN 3: BURPEES x 10 reps AFAP
MIN 4: KB SWINGS x 15 reps


Thursday’s Training:

CrossFit:

A) 10 MIN AMRAP:

350M ROW
10 SIT-UPS
+10 SIT-UPS EACH ROUND

5 MIN REST

B) 10 MIN AMRAP:

200M RUN
10 RING ROW
+10 RING ROW EACH ROUND

5 MIN REST

C) 10 MIN AMRAP:

25 BOX STEP-UP
10 RUSSIAN KB SWING (53/35#)
+10 RUSSIAN KB SWINGS EACH ROUND

Fitness:

A) STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1: Back Squats @ 50X1; 6-8 Reps; rest 30 Sec
A2: 30 SEC Max Compression Hold; rest 30 Sec

B) WOD:

3 ROUNDS FOR TIME

400 M RUN or 500 M ROW
30 WALL BALLS
30 BURPEES

Progressions:

A) 10 MIN AMRAP:

350M ROW
10 SIT-UPS
+10 SIT-UPS EACH ROUND

5 MIN REST

B) 10 MIN AMRAP:

200M RUN
10 RING ROW
+10 RING ROW EACH ROUND

5 MIN REST

C) 10 MIN AMRAP:

25 BOX STEP-UP
10 RUSSIAN KB SWING (44/26#)
+10 RUSSIAN KB SWINGS EACH ROUND

This week’s Coach guest blog is actually one of my favorite memories too!  If you weren’t there to witness it, you’ll never quite understand the awesomeness of it, but read House’s story and you’ll get a good idea:

My fondest CrossFit Open memory was several years ago when I got to see the very definition of will power.
It was either my 2nd or 3rd time doing the Open, and it was a workout consisting of overhead squats and pull-ups. Every time you were able to complete 2 rounds, you were rewarded with a short rest and then more rounds…and even more reps.
I think I was finished on the round of 14 reps, and somewhere around me, Steven Kiefer was able to make it through that round.
If you don’t know Steven Kiefer, here’s a quick bio: he’s one of the hardest working athletes I, or you if you were lucky, will have ever seen in person. The will power he has will defy anything you might conceive as possible. He will push his body to the breaking point…and then keep going.
…and then start of the round of 16s. Kiefer, last person standing at the gym, “walks” up to the bar to start his overhead squats. The look on his face was completely blank.
No pain, no happiness….just blank…maybe with a dash of tired.
If you saw his “walk” over to the bar, and you didn’t know there was a fitness competition going on, you would have thought this person was blacked out from drinking. That’s how bad his “walk” was.
Kiefer walks over to the bar, and shakily picks it up, gets it overhead, and starts moving. They weren’t pretty reps and there were a lot of breaks, but any time someone shouted for him to pick up the bar, he would get back to the bar and try again.
So there he is, knowing that every rep he can get will aid the gym’s score, in hope of making a reappearance to the team Regional competition.
Kiefer keeps pushing himself beyond his physical comfort. Beyond that voice in his head that would say stop. Beyond anything that I know I am willing to feel.
To see a person put himself out there, to see the power of his will to keep moving to his own detriment…was awe inspiring. It’s a moment I will never forgot.
– Coach House
p.s. After the workout was done, Kiefer couldn’t move for like 15 minutes. The pain probably caught up to him by that point. lol.

Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

14 MIN ALT EMOM:

A1) 4 STRICT DIPS ADAP
A2) AMRAP RING ROW (-2 REPS)

B) WOD- 9 MIN AMRAP:

8 POWER CLEANS (95/65#)
16 BOX STEP-UPS

Fusion:

PART A: LOCOMOTION (10 MIN)
2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 20 MIN AMRAP

400 M RUN
20 WALKING LUNGES
10 BURPEES
500 M ROW
20 AIR SQUATS
10 BURPEES

PART C: TABATA SIT UPS
:20 SIT UPS / :10 REST x 8 SETS (4 MIN)

momWOD:

A) BB Strict Press (2.2.2.2)* x 2 sets
– perform 2 reps every 15 seconds

B) BB PUSH PRESS x 3 Reps EMOM 5
– same stance and grip and receiving position
– adding in the dip and drive for momentum and power – more weight!

C) FRONT SQUAT x 5 Reps @ 4011; rest 60 sec; 3 SETS

D) WOD: 21-15-9:

DB THRUSTERS
BURPEES


Thursday’s Training:

CrossFit:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

Fitness:

A) 3 SETS:
A1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
A2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
A3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

B) WOD: STATION ROTATION ALT EMOM x 4 TOTAL SETS (16 MINUTES):

MIN 1: 15 SEC EASY AIR ASSAULT + 15 SEC HARD EFFORT AIR ASSAULT / rest 30s
MIN 2: 45 SEC MAX KB SWINGS / rest 15s
MIN 3: 45 SEC MAX EFFORT 10 M SHUTTLE SPRINTS / rest 15s
MIN 4: 45 SEC MAX EFFORT RING ROWS / rest 15s

Progressions:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

First off, I just want to announce our WINNERS from FNL 17.3!

Power Supply was our sponsor for 17.3, and they very generously donated two $25 gift certificates for the top male and top female score at that FNL event.

I am very pleased to announce that our winners are Brittany Berryman & Ryan Joe!


Today we have a favorite Open memory from Coach Craig.  This is our second to last of these special coach guest blogs.  Enjoy as he takes a look back, and relive these moments with him.

“Coaches were asked about our favorite or most memorable CrossFit Open memory. After thinking back, I don’t know if I can pin-point just one.

I thought of my first Open about 4 years ago: the excitement to compete, the nervousness that came with it, the strategy the day before trying to figure how I was going to attack that WOD…all building to a quick work out that truly allowed me to test myself.

I also remember looking around at the other athletes, friends, and people hanging around just to cheer on people that many probably didn’t even know.  It was just a great experience, one I won’t forget.

Then came last year’s big memory for me. It was an athlete who wasn’t a huge power house, trying for the Games, or anything other than competing.

Ana Ramirez was pushing herself far beyond what she had ever done, and as the time was winding down, she came up to a weight that would be a PR for her.

Her first attempt failed. She gathered herself, listened to the crowd and tried again.  She did it, a new PR!

As soon as the time ended, she literally had tears.  She pushed it to the limit and owned it.  I was unbelievably proud of her.

There are so many memories of “Friday Night Lights” that come to mind over the years, that I cannot begin to explain or describe the atmosphere.

It is a party, an event, a “thing” that no matter what your skill level, you have to be a part of it.  So if you are on the fence, give it a shot.  It’s only 5 Fridays, and you can truly test all that you have accomplished.  I promise you will not forget it.”


Wednesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 20 HEAVY RUSSIAN KB SWING
A2) 30 BANDED GLUTE BRIDGES @ 10×0
A3) 15 SIDE-LYING LEG RAISES @ 2020
*rest as needed between each for quality

B) WOD- 16 MIN AMRAP:

50 WALL BALL
50 DOUBLE UNDERS
2 MIN REST

Fusion:

WOD- “FILTHY FIFTY”:

50 REPS EACH:

Box Jumps (Step Ups)
Jumping Pull Ups
KB Swings
Walking Lunges
Knees To Elbows (Sit Ups)
Push Press (DB)
Back Extensions (Supermans)
Wall Ball Shots
Burpees
Double Unders

momWOD:

 

A) BB Behind the neck Strict Press (2.2.2.2)* x 2 sets

B) BB Behind the neck PUSH PRESS x 3 Reps EMOM 3 (3 sets)

C) BARBELL COMPLEX E90SEC x 6 SETS (9 MINUTES):

2 x Behind Neck Push Press + 3 x Overhead Squats

D) WOD- STATION ROTATION:

COMPLETE 4 CYCLES OF THIS ALT EMOM STATION ROTATION:

MIN 1: 6 CALS AIR ASSAULT
MIN 2: 8-10 BURPEES AFAP
MIN 3: 150 M ROW
MIN 4: 30 SEC MAX COMPRESSION HOLD (Hollow Body / Bent Knee) / 30 sec rest


Thursday’s Training:

CrossFit:

A) 10 MIN EMOM:

10-15 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

100 SLAM BALL OVER SHOULDER
100 AIR SQUATS
100 SIT-UPS
200M RUN

Fitness:

A) COMPLETE 30 REPS (rest as needed):

L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B1) STRICT PRESS- 2 REPS EVERY :15 FOR 2 MIN

B2) PUSH PRESS CLUSTERS (2.2.2.2.2)* x 3 SETS
* = :10 REST BETWEEN SETS

C) WOD- 12 MIN AMRAP:

6 DB POWER CLEANS
12 DB WALKING LUNGES
6 DB PUSH PRESS
12 DB WALKING LUNGES

Progressions:

A) 10 MIN EMOM:

6-10 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

50 SLAM BALL OVER SHOULDER
50 AIR SQUATS
50 SIT-UPS
200M RUN

 

 
This past Friday was really something special.  It was the epitome of the Open, and highlighted what is just so special about our community at High Voltage.

It all started with Friday morning and our AM Mayhem crew.  There were rumblings of an electricity in the air and some pretty amazing performances on 17.3.

The great thing about this WOD was that it gave multiple opportunities for big break-throughs, regardless of ability level.  Whether it be a first time chest to bar, or a PR snatch, the potential was astounding…we just needed the right mix of performance, energy, magic, focus…and a little bit of luck.

You all did NOT disappoint.  We had some of our ladies get their first EVER chest to bar pull-ups!  Both Ana & Andrea are in that club, and both got multiple additional reps after their first.  If there are more of you (and I’m sure there is) shout out in comments.

For many of us, this WOD (and many Open WODs) often seem a little…unrealistic.  It’s too heavy.  It’s too difficult.  I can’t do (fill in the blank).  It’s when we face those fears with the support of our friends and community that we do great things though.

You can watch videos or look at pictures later and see people cheering with you in your accomplishments, and feeling your pain in your failures.  Sometimes it’s your consistent friends and class mates, and often times it’s a new face you may not recognize at all. It’s then that you realize we’re all in this together.

With a morning and afternoon like we had Friday, it’s only appropriate that FNL kept the train going. Along with the first time accomplishments of many of our athletes, we also had the other end of the spectrum and got to see some monster performances from our veteran competitors.

Coach Tyler put on quite the show, throwing up multiple reps of snatches at 225#.  It’s not often we get to see such a feat!

The night wrapped up with Regional competitor Hayley making it all the way into the second to last round and putting up 3 snatches at 175#.  To put that into perspective, her 1 rep max snatch is 178#!

The room was on fire.  I haven’t seen anything like that in probably 3 or 4 years at an Open.  People were literally jumping up and down and screaming!

Women in the front row were in actually in tears…

They were in tears because we empathize with each other.  We feel pride for one another, and we feel pain with one another.  Strong women are an example not just to all women, but all humans.  Many of the same people brought to tears by someone else’s accomplishment are identifying the piece of themselves that takes pride in their own accomplishments.

They are sharing in the joy, relief, & passion of person performing at their best.  They are also maybe looking to that energy and drawing upon it to propel them to the next level in their own training.  We’re inspired because we can all identify.

We’re over the hump now.  2 weeks left in the Open, and I can’t wait to see what we have left and to share it with all my favorite people.


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:

Glute & quad strength (back squat)

Aerobic sustainability & pulling endurance (WOD)

Tuesday:

Upper back & scapular pulling strength (Chinese row & reverse snow angel)

Core stability (Chinese plank)

Vertical pressing endurance (hspu/WOD)

Barbell cycling & plyometrics (WOD)

Wednesday:

Glute, hip, & posterior chain development (heavy Russian swing & banded glute bridge)

Abductor & lateral chain development (banded leg raises)

MAP 5 (WOD)

Thursday

Horizontal pressing endurance (push-up EMOM)

Hip extension, aerobic & core endurance (WOD)

Friday:

Open WOD 17.4


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BACK SQUAT- every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 5 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 10 MIN AMRAP:

CAL ROW @ 1400/1000 per hour rate*
*50 air squats once speed drops

Fusion:

MIRRORS:
IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it:

STATION 1: 8 MIN AMRAP
AIR ASSAULT – 8 CALS
BOX JUMP / STEP OVERS – 10

REST 2 MIN

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

REST 2 MIN

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

REST 2 MIN

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

momWOD:

A) Body Composition:

3 SETS:
A1: DB Floor Seated Press @ 30X1; 8 Reps; rest 20 sec
A2: DB Bench Press @ 30X1; 8 Reps; rest 20 sec
A3: DB Back Anchored Hammer Curls @ 30X1; 8 Reps; rest 20 sec
A4: Front Plank Hold x 40 sec; rest 20 sec

B) WOD:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 HSPU
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 HSPU EACH ROUND

Fitness:

A) AIR SQUAT:

PARTNER AIR SQUAT LADDER (you go – I go) 1-2-3-4-5-6-7-8-9-10

B) THRUSTERS:

8 MIN EMOM: 5 THRUSTERS

C) WOD- FOR TIME:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 PUSH-UPS
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 PUSH-UPS EACH ROUND
17.2 RECAP:

Ok, there might be a few torn hands out there this week…

2 down, 3 to go!  This week’s WOD was actually pretty fun, and best of all it saw TONS of firsts!

As much as many of us may get anxiety about seeing challenging movements or weights in a WOD, one of the reasons that I love Open season is for that very reason!

We saw many first bar muscle-ups this week, while others got more in one WOD than they ever have before.  We saw some first toes to bars, pull-ups, and John in our Masters 55+ group even got all the way through one chest to bar!  It was a very exciting night to be sure, and you should all be proud of your effort!

Bone broth protein was on hand along with Frank Tortorici, and you’ll be seeing some of their new hydration products, strength supplements, and ALL-NEW single serving recovery protein packets headed your way.


A little flip-flop of themes for this week’s FNL:  the Felix brothers have informed me they won’t be here for FNL 4 which is supposed to be 80’s wrestling night, so we’re swapping with country western night for THIS WEEK!  Don’t worry cowboys & cowgirls, you’ll still get your shot for week 4.

In return, they’ve promised me they’ll bring their A-game for FNL 3.  If this is any indication, we’re in for a treat:

IMPORTANT!!! As with every week, you MUST enter your scores by 5pm on Monday or it doesn’t count! HQ makes no exceptions, so make sure to go to https://games.crossfit.com/ scroll down, and click the “submit scores” button.  Enter your score, your affiliate, your judge, and the final split time.  Trust me, you don’t want to forget!


Don’t forget that Oly class is on temporary hiatus for the next 3 weeks until the conclusion of the OpenAttendance is expected to be low as many of you are recovering or resting from FNL.  The hours of 10-11:30am on Saturday will be Open Gym.  A great opportunity to do that week’s Open WOD, or try it again!

Oly will pick up where it left off at the conclusion of the Open.

Let’s have a great week!


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:

Glute & hamstring strength (deadlift)

Vertical pressing & horizontal pulling endurance (WOD)

Tuesday:

Core & overhead stability (ohs)

MAP 5 (WOD)

Vertical pulling & horizontal pressing endurance (WOD)

Wednesday:

Horizontal pressing strength (dips)

Scapular pulling strength (ring row)

Barbell cycling & plyometric endurance (WOD)

Thursday

Core control & shoulder stabilization (kb carry variations)

Aerobic recovery (WOD)

Friday:

Open WOD 17.3


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

DEADLIFT (may sub sumo)
EVERY :90 FOR 15 MIN:

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 1 reps
set 6 – 1 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 10 MIN CAP:

40-30-20
WALL BALL
ROW FOR CAL

Fusion:

COMPLETE 2 TIMES THROUGH:

A) 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

B) AMRAP 5 MINUTES:

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

REST 2 MINUTES

C) AMRAP 5 MINUTES:

10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES

REST 2 MINUTES

momWOD:

A) 3 SETS: Upper Body Pull & Push:
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec

B) 3 SETS: Lower Body Unilateral Leg Strength & Core:
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec

C) WOD: “SALLY”:

Perform Air Squats “”UP”” and “”DOWN”” to the song “”FLOWER”” by MOBY (it’s the Sally song). Hold at bottom of squat until they say “”up””.

D) CASH OUT: 100 SIT UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

12 MIN, ADDING WEIGHT:
3 REPS OVERHEAD SQUAT @31×1

B) WOD- 3 ROUNDS:

3 MIN AMRAP:

10 C2B
10 BURPEES
10 C2B
10 BURPEES
AMRAP CAL ASSAULT BIKE

REST 2 MIN

Fitness:

A) 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

B) 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

Progressions:

A) Strength, Technique, & Development:

12 MIN, ADDING WEIGHT:
3 REPS OVERHEAD SQUAT @31×1

B) WOD- 3 ROUNDS:

3 MIN AMRAP:

10 PULL-UP OR RING ROWS
10 BURPEES
10 PULL-UP OR RING ROWS
10 BURPEES
AMRAP CAL ASSAULT BIKE

REST 2 MIN
Still not signed up for the Open??  Have a look at Coach Deb’s guest blog this week and I think you might find some compelling reasons to get on it!

“So we were asked to write about our most memorable CrossFit Open experience. Honestly, there were so many memorable moments.

Like the time I completed my double-unders with just a few seconds to spare before attempting a ring muscle up (I had just gotten my double-unders). Or 15.1 when I went into labor only a few hours after completing the WOD!

So many fun Friday Night Lights with such an amazing community, but the moment that stands out the most is 11.3…yes back in 2011. How could I forget:

11.3
Complete as many rounds or reps as possible in 5 minutes of Squat Clean and Jerks
Men 165#
Women 110#

I had been CrossFitting for a little under a year. I had never squat clean and jerked more than 53 lbs. I’m not sure what I was thinking when I decided to attempt 110 lbs.

Was it my ego? Was it that I thought I’d become Wonder Woman that day and miraculously lift 110 lbs? Hmmmm, well I have to say there was no happy ending, as I failed miserably!

The funny part is that I attempted to lift that bar over and over again for 5 whole minutes! There I was in my bright pink leggings (it was a 70’s themed night) trying desperately to squat clean 110 lbs.

I remember Dizzle and Desi standing there cheering me on as I failed every lift and refused to give up. Huge mistake! Not only did I not have the proper form and technique down, but I simply was not there yet. I should have scaled properly.

Sometimes we let our egos get in the way, and sometimes we don’t work hard enough to hit our goals. After that day I told myself I was going to work harder, become more disciplined and not worry about RXing so much as scaling properly and focusing on proper form.

That faithful day made me a better athlete and an even better Coach.

If you are on the fence about registering for the Open, just remind yourself that this is your opportunity to shine! Show what you’ve learned from the amazing coaching we get at HV!

Just the way Desi and Dizzle cheered me on for 5 minutes, you will have us all cheering you on no matter what level you’re in.

See you all at Friday Night Lights!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:
10 MIN E2MOM:

4 THRUSTERS FROM THE RACK
*goal is to use the same weight for every set, reference last Wednesday to help decide load

B) WOD- “JACKIE”:

1000M ROW
50 THRUSTERS (45/33#)
30 PULL-UPS

Fusion:

A: 3 SETS OF LOCOMOTION FLOW (15 MIN TIME CAP):

10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK

10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK

10 REPS “”YOGA”” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)

B: WOD- TABATA ROTATION:

COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:

:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST

momWOD:

A) BARBELL STRENGTH – BACK SQUATS:

Spend 5-7 Minutes warming up Back Squat to opening weight.

**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).

This program has high volume squats, so scale loads appropriately. If working in pairs, run one group on the minute / one on the :30.

15 MIN EMOM BACK SQUATS x 5 REPS**:

B) WOD- FOR TIME:

800 M RUN
+
30 BURPEES


Thursday’s Training:

CrossFit:

ON A RUNNING CLOCK…
@0:00
800M RUN (paced)

@6:00
400M RUN (hard)

@11:00
10 MIN E2MOM:
5 DEADLIFT (55-65%)

@24:00
12 MIN AMRAP:
30 BOX STEP-UPS
20 SLAM BALLS
10 BAR FACING BURPEES

Fitness:

A) 3 SETS:

A1) Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2) 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec

B) WOD-

B1) 3 ROUNDS FOR TIME:

(250 M Men / 200 M Women) ROW
+
20 BURPEES

REST 2 MINUTES (SELF TIME)

B2) 3 ROUNDS FOR TIME:

(15 CAL Men / 10 CAL Women) AIR ASSAULT
+
20 WALL BALL

Progressions:

ON A RUNNING CLOCK…
@0:00
800M RUN (paced)

@6:00
400M RUN (hard)

@11:00
10 MIN E2MOM:
5 DEADLIFT (55-65%)

@24:00
12 MIN AMRAP:
30 BOX STEP-UPS
20 SLAM BALLS
10 BAR FACING BURPEES
Today comes an awesome David vs. Goliath story from Coach Desi!

…if David was named Desi, and Goliath was a wall ball. It’s another great story about not giving up and overcoming adversity with the help of a great community and a best friend!

I’ve been doing this CrossFit thing for a long time now so I’ve participated in seven CrossFit Opens over the years. My favorite thing about the Open is how absolutely alive you feel during these five weeks.

I always have the butterflies in my stomach all day at work on Friday, anxiously waiting for Friday Night Lights. I love to see the whole community come together, pushing and supporting each other and celebrating our victories.

It’s such a special time of the year that bonds us all.

One memory I have that I will never forget was 13.3 (2013). This consisted of 150 wallballs, 90 double unders, and 30 muscle-ups within a 12 minute time-cap.

I did this on Friday night like always. I was super anxious because I was an athlete that avoided exercises she didn’t like up to this point.

I’ve never been great at wall balls (vertically challenged) so if wall balls were programmed in class I just didn’t go to class. This came back to bite me in the ass during 13.3.

My mind was completely blown. How was I expected to do double unders after completing Karen? I’m pretty sure the first time I did Karen I did it in 14 minutes with a 10 lb wall ball.

I was doomed.

Coach Dizzle and I always do the wods together, count for each other, and strategize for the Open. She’s my CrossFit cheerleader. She did 13.3 first and during the 150 wall balls she said, “I’m going to die”.

I dismissed it because every year she says this (It’s her thing). Then it was my turn…

I don’t know how I managed to finish the wall balls because my legs were so hot I swore they were on fire. All I remember from this blurred evening was Coach Dizzle saying I could do it and she kept pushing me to get through those wall balls. I somehow managed to even get some double unders done without my legs falling off.

Moral(s) of the story:

  • 1. Don’t avoid things you suck at in class because it will come back to bite you in the ass.
  • 2. Always have a cheerleader in your corner.
  • 3. You are stronger than you think.
  • 4. Get after it!

Wednesday’s Training:

CrossFit:

A) 10 MIN E2MOM:

6 THRUSTERS (from the rack)
*goal is to use the same weight for every set, reference last wednesday to help decide load. should be just slightly lighter than last weeks

B) FOR TIME:

50 PUSH-PRESS (95/65#)
50 T2B

50 DOUBLE-UNDERS
10 BURPEES
40 DOUBLE-UNDERS
8 BURPEES
30 DOUBLE-UNDERS
6 BURPEES
20 DOUBLE-UNDERS
4 BURPEES
10 DOUBLE-UNDERS
2 BURPEES

Fusion:

 

6 MIN AMRAP:

12 KB SWINGS
12 SIT UPS

REST 1 MIN

6 MIN AMRAP:

12 KB SNATCH (OR C&P) (6R/6L)
12 MOUNTAIN CLIMBERS

REST 1 MIN

6 MIN AMRAP:

12 KB SUMO DEADLIFT HIGH PULL
12 WALKING LUNGES (total steps)

momWOD:

A)  4 SETS:

A1: Barbell Front Squats @ 40X1; 8 Reps; rest 30 sec
A2: 30 SEC HOLLOW BODY / MAX COMPRESSION HOLD; rest 30 sec

WOD: STATION ROTATION – ALT. EMOM x 4 SETS (16 MINUTES)

MIN 1: AIR ASSAULT (10 cal men / 8 cal women)
MIN 2: BOX JUMP OVERS x 10 reps
MIN 3: BURPEES x 10 reps AFAP
MIN 4: KB SWINGS x 15 reps


Thursday’s Training:

CrossFit:

A) 10 MIN AMRAP:

350M ROW
10 SIT-UPS
+10 SIT-UPS EACH ROUND

5 MIN REST

B) 10 MIN AMRAP:

200M RUN
10 RING ROW
+10 RING ROW EACH ROUND

5 MIN REST

C) 10 MIN AMRAP:

25 BOX STEP-UP
10 RUSSIAN KB SWING (53/35#)
+10 RUSSIAN KB SWINGS EACH ROUND

Fitness:

A) STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1: Back Squats @ 50X1; 6-8 Reps; rest 30 Sec
A2: 30 SEC Max Compression Hold; rest 30 Sec

B) WOD:

3 ROUNDS FOR TIME

400 M RUN or 500 M ROW
30 WALL BALLS
30 BURPEES

Progressions:

A) 10 MIN AMRAP:

350M ROW
10 SIT-UPS
+10 SIT-UPS EACH ROUND

5 MIN REST

B) 10 MIN AMRAP:

200M RUN
10 RING ROW
+10 RING ROW EACH ROUND

5 MIN REST

C) 10 MIN AMRAP:

25 BOX STEP-UP
10 RUSSIAN KB SWING (44/26#)
+10 RUSSIAN KB SWINGS EACH ROUND

Still not signed up for the Open??  Have a look at Coach Deb’s guest blog this week and I think you might find some compelling reasons to get on it!

“So we were asked to write about our most memorable CrossFit Open experience. Honestly, there were so many memorable moments.

Like the time I completed my double-unders with just a few seconds to spare before attempting a ring muscle up (I had just gotten my double-unders). Or 15.1 when I went into labor only a few hours after completing the WOD!

So many fun Friday Night Lights with such an amazing community, but the moment that stands out the most is 11.3…yes back in 2011. How could I forget:

11.3
Complete as many rounds or reps as possible in 5 minutes of Squat Clean and Jerks
Men 165#
Women 110#

I had been CrossFitting for a little under a year. I had never squat clean and jerked more than 53 lbs. I’m not sure what I was thinking when I decided to attempt 110 lbs.

Was it my ego? Was it that I thought I’d become Wonder Woman that day and miraculously lift 110 lbs? Hmmmm, well I have to say there was no happy ending, as I failed miserably!

The funny part is that I attempted to lift that bar over and over again for 5 whole minutes! There I was in my bright pink leggings (it was a 70’s themed night) trying desperately to squat clean 110 lbs.

I remember Dizzle and Desi standing there cheering me on as I failed every lift and refused to give up. Huge mistake! Not only did I not have the proper form and technique down, but I simply was not there yet. I should have scaled properly.

Sometimes we let our egos get in the way, and sometimes we don’t work hard enough to hit our goals. After that day I told myself I was going to work harder, become more disciplined and not worry about RXing so much as scaling properly and focusing on proper form.

That faithful day made me a better athlete and an even better Coach.

If you are on the fence about registering for the Open, just remind yourself that this is your opportunity to shine! Show what you’ve learned from the amazing coaching we get at HV!

Just the way Desi and Dizzle cheered me on for 5 minutes, you will have us all cheering you on no matter what level you’re in.

See you all at Friday Night Lights!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:
10 MIN E2MOM:

4 THRUSTERS FROM THE RACK
*goal is to use the same weight for every set, reference last Wednesday to help decide load

B) WOD- “JACKIE”:

1000M ROW
50 THRUSTERS (45/33#)
30 PULL-UPS

Fusion:

A: 3 SETS OF LOCOMOTION FLOW (15 MIN TIME CAP):

10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK

10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK

10 REPS “”YOGA”” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)

B: WOD- TABATA ROTATION:

COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:

:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST

momWOD:

A) BARBELL STRENGTH – BACK SQUATS:

Spend 5-7 Minutes warming up Back Squat to opening weight.

**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).

This program has high volume squats, so scale loads appropriately. If working in pairs, run one group on the minute / one on the :30.

15 MIN EMOM BACK SQUATS x 5 REPS**:

B) WOD- FOR TIME:

800 M RUN
+
30 BURPEES


Thursday’s Training:

CrossFit:

ON A RUNNING CLOCK…
@0:00
800M RUN (paced)

@6:00
400M RUN (hard)

@11:00
10 MIN E2MOM:
5 DEADLIFT (55-65%)

@24:00
12 MIN AMRAP:
30 BOX STEP-UPS
20 SLAM BALLS
10 BAR FACING BURPEES

Fitness:

A) 3 SETS:

A1) Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2) 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec

B) WOD-

B1) 3 ROUNDS FOR TIME:

(250 M Men / 200 M Women) ROW
+
20 BURPEES

REST 2 MINUTES (SELF TIME)

B2) 3 ROUNDS FOR TIME:

(15 CAL Men / 10 CAL Women) AIR ASSAULT
+
20 WALL BALL

Progressions:

ON A RUNNING CLOCK…
@0:00
800M RUN (paced)

@6:00
400M RUN (hard)

@11:00
10 MIN E2MOM:
5 DEADLIFT (55-65%)

@24:00
12 MIN AMRAP:
30 BOX STEP-UPS
20 SLAM BALLS
10 BAR FACING BURPEES
This week’s Coach guest blog is actually one of my favorite memories too!  If you weren’t there to witness it, you’ll never quite understand the awesomeness of it, but read House’s story and you’ll get a good idea:

My fondest CrossFit Open memory was several years ago when I got to see the very definition of will power.
It was either my 2nd or 3rd time doing the Open, and it was a workout consisting of overhead squats and pull-ups. Every time you were able to complete 2 rounds, you were rewarded with a short rest and then more rounds…and even more reps.
I think I was finished on the round of 14 reps, and somewhere around me, Steven Kiefer was able to make it through that round.
If you don’t know Steven Kiefer, here’s a quick bio: he’s one of the hardest working athletes I, or you if you were lucky, will have ever seen in person. The will power he has will defy anything you might conceive as possible. He will push his body to the breaking point…and then keep going.
…and then start of the round of 16s. Kiefer, last person standing at the gym, “walks” up to the bar to start his overhead squats. The look on his face was completely blank.
No pain, no happiness….just blank…maybe with a dash of tired.
If you saw his “walk” over to the bar, and you didn’t know there was a fitness competition going on, you would have thought this person was blacked out from drinking. That’s how bad his “walk” was.
Kiefer walks over to the bar, and shakily picks it up, gets it overhead, and starts moving. They weren’t pretty reps and there were a lot of breaks, but any time someone shouted for him to pick up the bar, he would get back to the bar and try again.
So there he is, knowing that every rep he can get will aid the gym’s score, in hope of making a reappearance to the team Regional competition.
Kiefer keeps pushing himself beyond his physical comfort. Beyond that voice in his head that would say stop. Beyond anything that I know I am willing to feel.
To see a person put himself out there, to see the power of his will to keep moving to his own detriment…was awe inspiring. It’s a moment I will never forgot.
– Coach House
p.s. After the workout was done, Kiefer couldn’t move for like 15 minutes. The pain probably caught up to him by that point. lol.

Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

14 MIN ALT EMOM:

A1) 4 STRICT DIPS ADAP
A2) AMRAP RING ROW (-2 REPS)

B) WOD- 9 MIN AMRAP:

8 POWER CLEANS (95/65#)
16 BOX STEP-UPS

Fusion:

PART A: LOCOMOTION (10 MIN)
2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 20 MIN AMRAP

400 M RUN
20 WALKING LUNGES
10 BURPEES
500 M ROW
20 AIR SQUATS
10 BURPEES

PART C: TABATA SIT UPS
:20 SIT UPS / :10 REST x 8 SETS (4 MIN)

momWOD:

A) BB Strict Press (2.2.2.2)* x 2 sets
– perform 2 reps every 15 seconds

B) BB PUSH PRESS x 3 Reps EMOM 5
– same stance and grip and receiving position
– adding in the dip and drive for momentum and power – more weight!

C) FRONT SQUAT x 5 Reps @ 4011; rest 60 sec; 3 SETS

D) WOD: 21-15-9:

DB THRUSTERS
BURPEES


Thursday’s Training:

CrossFit:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

Fitness:

A) 3 SETS:
A1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
A2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
A3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

B) WOD: STATION ROTATION ALT EMOM x 4 TOTAL SETS (16 MINUTES):

MIN 1: 15 SEC EASY AIR ASSAULT + 15 SEC HARD EFFORT AIR ASSAULT / rest 30s
MIN 2: 45 SEC MAX KB SWINGS / rest 15s
MIN 3: 45 SEC MAX EFFORT 10 M SHUTTLE SPRINTS / rest 15s
MIN 4: 45 SEC MAX EFFORT RING ROWS / rest 15s

Progressions:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

First off, I just want to announce our WINNERS from FNL 17.3!

Power Supply was our sponsor for 17.3, and they very generously donated two $25 gift certificates for the top male and top female score at that FNL event.

I am very pleased to announce that our winners are Brittany Berryman & Ryan Joe!


Today we have a favorite Open memory from Coach Craig.  This is our second to last of these special coach guest blogs.  Enjoy as he takes a look back, and relive these moments with him.

“Coaches were asked about our favorite or most memorable CrossFit Open memory. After thinking back, I don’t know if I can pin-point just one.

I thought of my first Open about 4 years ago: the excitement to compete, the nervousness that came with it, the strategy the day before trying to figure how I was going to attack that WOD…all building to a quick work out that truly allowed me to test myself.

I also remember looking around at the other athletes, friends, and people hanging around just to cheer on people that many probably didn’t even know.  It was just a great experience, one I won’t forget.

Then came last year’s big memory for me. It was an athlete who wasn’t a huge power house, trying for the Games, or anything other than competing.

Ana Ramirez was pushing herself far beyond what she had ever done, and as the time was winding down, she came up to a weight that would be a PR for her.

Her first attempt failed. She gathered herself, listened to the crowd and tried again.  She did it, a new PR!

As soon as the time ended, she literally had tears.  She pushed it to the limit and owned it.  I was unbelievably proud of her.

There are so many memories of “Friday Night Lights” that come to mind over the years, that I cannot begin to explain or describe the atmosphere.

It is a party, an event, a “thing” that no matter what your skill level, you have to be a part of it.  So if you are on the fence, give it a shot.  It’s only 5 Fridays, and you can truly test all that you have accomplished.  I promise you will not forget it.”


Wednesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 20 HEAVY RUSSIAN KB SWING
A2) 30 BANDED GLUTE BRIDGES @ 10×0
A3) 15 SIDE-LYING LEG RAISES @ 2020
*rest as needed between each for quality

B) WOD- 16 MIN AMRAP:

50 WALL BALL
50 DOUBLE UNDERS
2 MIN REST

Fusion:

WOD- “FILTHY FIFTY”:

50 REPS EACH:

Box Jumps (Step Ups)
Jumping Pull Ups
KB Swings
Walking Lunges
Knees To Elbows (Sit Ups)
Push Press (DB)
Back Extensions (Supermans)
Wall Ball Shots
Burpees
Double Unders

momWOD:

 

A) BB Behind the neck Strict Press (2.2.2.2)* x 2 sets

B) BB Behind the neck PUSH PRESS x 3 Reps EMOM 3 (3 sets)

C) BARBELL COMPLEX E90SEC x 6 SETS (9 MINUTES):

2 x Behind Neck Push Press + 3 x Overhead Squats

D) WOD- STATION ROTATION:

COMPLETE 4 CYCLES OF THIS ALT EMOM STATION ROTATION:

MIN 1: 6 CALS AIR ASSAULT
MIN 2: 8-10 BURPEES AFAP
MIN 3: 150 M ROW
MIN 4: 30 SEC MAX COMPRESSION HOLD (Hollow Body / Bent Knee) / 30 sec rest


Thursday’s Training:

CrossFit:

A) 10 MIN EMOM:

10-15 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

100 SLAM BALL OVER SHOULDER
100 AIR SQUATS
100 SIT-UPS
200M RUN

Fitness:

A) COMPLETE 30 REPS (rest as needed):

L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B1) STRICT PRESS- 2 REPS EVERY :15 FOR 2 MIN

B2) PUSH PRESS CLUSTERS (2.2.2.2.2)* x 3 SETS
* = :10 REST BETWEEN SETS

C) WOD- 12 MIN AMRAP:

6 DB POWER CLEANS
12 DB WALKING LUNGES
6 DB PUSH PRESS
12 DB WALKING LUNGES

Progressions:

A) 10 MIN EMOM:

6-10 PUSH-UPS*
*amrap box step overs in remaining time

3 MIN REST

B) WOD- 20 MIN AMRAP:

50 SLAM BALL OVER SHOULDER
50 AIR SQUATS
50 SIT-UPS
200M RUN

 

 
This past Friday was really something special.  It was the epitome of the Open, and highlighted what is just so special about our community at High Voltage.

It all started with Friday morning and our AM Mayhem crew.  There were rumblings of an electricity in the air and some pretty amazing performances on 17.3.

The great thing about this WOD was that it gave multiple opportunities for big break-throughs, regardless of ability level.  Whether it be a first time chest to bar, or a PR snatch, the potential was astounding…we just needed the right mix of performance, energy, magic, focus…and a little bit of luck.

You all did NOT disappoint.  We had some of our ladies get their first EVER chest to bar pull-ups!  Both Ana & Andrea are in that club, and both got multiple additional reps after their first.  If there are more of you (and I’m sure there is) shout out in comments.

For many of us, this WOD (and many Open WODs) often seem a little…unrealistic.  It’s too heavy.  It’s too difficult.  I can’t do (fill in the blank).  It’s when we face those fears with the support of our friends and community that we do great things though.

You can watch videos or look at pictures later and see people cheering with you in your accomplishments, and feeling your pain in your failures.  Sometimes it’s your consistent friends and class mates, and often times it’s a new face you may not recognize at all. It’s then that you realize we’re all in this together.

With a morning and afternoon like we had Friday, it’s only appropriate that FNL kept the train going. Along with the first time accomplishments of many of our athletes, we also had the other end of the spectrum and got to see some monster performances from our veteran competitors.

Coach Tyler put on quite the show, throwing up multiple reps of snatches at 225#.  It’s not often we get to see such a feat!

The night wrapped up with Regional competitor Hayley making it all the way into the second to last round and putting up 3 snatches at 175#.  To put that into perspective, her 1 rep max snatch is 178#!

The room was on fire.  I haven’t seen anything like that in probably 3 or 4 years at an Open.  People were literally jumping up and down and screaming!

Women in the front row were in actually in tears…

They were in tears because we empathize with each other.  We feel pride for one another, and we feel pain with one another.  Strong women are an example not just to all women, but all humans.  Many of the same people brought to tears by someone else’s accomplishment are identifying the piece of themselves that takes pride in their own accomplishments.

They are sharing in the joy, relief, & passion of person performing at their best.  They are also maybe looking to that energy and drawing upon it to propel them to the next level in their own training.  We’re inspired because we can all identify.

We’re over the hump now.  2 weeks left in the Open, and I can’t wait to see what we have left and to share it with all my favorite people.


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:

Glute & quad strength (back squat)

Aerobic sustainability & pulling endurance (WOD)

Tuesday:

Upper back & scapular pulling strength (Chinese row & reverse snow angel)

Core stability (Chinese plank)

Vertical pressing endurance (hspu/WOD)

Barbell cycling & plyometrics (WOD)

Wednesday:

Glute, hip, & posterior chain development (heavy Russian swing & banded glute bridge)

Abductor & lateral chain development (banded leg raises)

MAP 5 (WOD)

Thursday

Horizontal pressing endurance (push-up EMOM)

Hip extension, aerobic & core endurance (WOD)

Friday:

Open WOD 17.4


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BACK SQUAT- every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 5 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 10 MIN AMRAP:

CAL ROW @ 1400/1000 per hour rate*
*50 air squats once speed drops

Fusion:

MIRRORS:
IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it:

STATION 1: 8 MIN AMRAP
AIR ASSAULT – 8 CALS
BOX JUMP / STEP OVERS – 10

REST 2 MIN

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

REST 2 MIN

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

REST 2 MIN

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

momWOD:

A) Body Composition:

3 SETS:
A1: DB Floor Seated Press @ 30X1; 8 Reps; rest 20 sec
A2: DB Bench Press @ 30X1; 8 Reps; rest 20 sec
A3: DB Back Anchored Hammer Curls @ 30X1; 8 Reps; rest 20 sec
A4: Front Plank Hold x 40 sec; rest 20 sec

B) WOD:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 HSPU
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 HSPU EACH ROUND

Fitness:

A) AIR SQUAT:

PARTNER AIR SQUAT LADDER (you go – I go) 1-2-3-4-5-6-7-8-9-10

B) THRUSTERS:

8 MIN EMOM: 5 THRUSTERS

C) WOD- FOR TIME:

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 8 BENT-OVER CHINESE DB ROW (EACH ARM)@3110

A2) 15-20 REVERSE SNOW ANGELS

A3) 1 MIN FACE-UP CHINESE PLANK HOLD

B) WOD- 14 MIN AMRAP:

*2 PUSH-UPS
5 POWER CLEANS (95/65#)
5 BAR JUMPING BURPEES

*+2 PUSH-UPS EACH ROUND
17.2 RECAP:

Ok, there might be a few torn hands out there this week…

2 down, 3 to go!  This week’s WOD was actually pretty fun, and best of all it saw TONS of firsts!

As much as many of us may get anxiety about seeing challenging movements or weights in a WOD, one of the reasons that I love Open season is for that very reason!

We saw many first bar muscle-ups this week, while others got more in one WOD than they ever have before.  We saw some first toes to bars, pull-ups, and John in our Masters 55+ group even got all the way through one chest to bar!  It was a very exciting night to be sure, and you should all be proud of your effort!

Bone broth protein was on hand along with Frank Tortorici, and you’ll be seeing some of their new hydration products, strength supplements, and ALL-NEW single serving recovery protein packets headed your way.


A little flip-flop of themes for this week’s FNL:  the Felix brothers have informed me they won’t be here for FNL 4 which is supposed to be 80’s wrestling night, so we’re swapping with country western night for THIS WEEK!  Don’t worry cowboys & cowgirls, you’ll still get your shot for week 4.

In return, they’ve promised me they’ll bring their A-game for FNL 3.  If this is any indication, we’re in for a treat:

IMPORTANT!!! As with every week, you MUST enter your scores by 5pm on Monday or it doesn’t count! HQ makes no exceptions, so make sure to go to https://games.crossfit.com/ scroll down, and click the “submit scores” button.  Enter your score, your affiliate, your judge, and the final split time.  Trust me, you don’t want to forget!


Don’t forget that Oly class is on temporary hiatus for the next 3 weeks until the conclusion of the OpenAttendance is expected to be low as many of you are recovering or resting from FNL.  The hours of 10-11:30am on Saturday will be Open Gym.  A great opportunity to do that week’s Open WOD, or try it again!

Oly will pick up where it left off at the conclusion of the Open.

Let’s have a great week!


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:

Glute & hamstring strength (deadlift)

Vertical pressing & horizontal pulling endurance (WOD)

Tuesday:

Core & overhead stability (ohs)

MAP 5 (WOD)

Vertical pulling & horizontal pressing endurance (WOD)

Wednesday:

Horizontal pressing strength (dips)

Scapular pulling strength (ring row)

Barbell cycling & plyometric endurance (WOD)

Thursday

Core control & shoulder stabilization (kb carry variations)

Aerobic recovery (WOD)

Friday:

Open WOD 17.3


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

DEADLIFT (may sub sumo)
EVERY :90 FOR 15 MIN:

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 1 reps
set 6 – 1 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 10 MIN CAP:

40-30-20
WALL BALL
ROW FOR CAL

Fusion:

COMPLETE 2 TIMES THROUGH:

A) 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

B) AMRAP 5 MINUTES:

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

REST 2 MINUTES

C) AMRAP 5 MINUTES:

10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES

REST 2 MINUTES

momWOD:

A) 3 SETS: Upper Body Pull & Push:
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec

B) 3 SETS: Lower Body Unilateral Leg Strength & Core:
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec

C) WOD: “SALLY”:

Perform Air Squats “”UP”” and “”DOWN”” to the song “”FLOWER”” by MOBY (it’s the Sally song). Hold at bottom of squat until they say “”up””.

D) CASH OUT: 100 SIT UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

12 MIN, ADDING WEIGHT:
3 REPS OVERHEAD SQUAT @31×1

B) WOD- 3 ROUNDS:

3 MIN AMRAP:

10 C2B
10 BURPEES
10 C2B
10 BURPEES
AMRAP CAL ASSAULT BIKE

REST 2 MIN

Fitness:

A) 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

B) 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

Progressions:

A) Strength, Technique, & Development:

12 MIN, ADDING WEIGHT:
3 REPS OVERHEAD SQUAT @31×1

B) WOD- 3 ROUNDS:

3 MIN AMRAP:

10 PULL-UP OR RING ROWS
10 BURPEES
10 PULL-UP OR RING ROWS
10 BURPEES
AMRAP CAL ASSAULT BIKE

REST 2 MIN
Still not signed up for the Open??  Have a look at Coach Deb’s guest blog this week and I think you might find some compelling reasons to get on it!

“So we were asked to write about our most memorable CrossFit Open experience. Honestly, there were so many memorable moments.

Like the time I completed my double-unders with just a few seconds to spare before attempting a ring muscle up (I had just gotten my double-unders). Or 15.1 when I went into labor only a few hours after completing the WOD!

So many fun Friday Night Lights with such an amazing community, but the moment that stands out the most is 11.3…yes back in 2011. How could I forget:

11.3
Complete as many rounds or reps as possible in 5 minutes of Squat Clean and Jerks
Men 165#
Women 110#

I had been CrossFitting for a little under a year. I had never squat clean and jerked more than 53 lbs. I’m not sure what I was thinking when I decided to attempt 110 lbs.

Was it my ego? Was it that I thought I’d become Wonder Woman that day and miraculously lift 110 lbs? Hmmmm, well I have to say there was no happy ending, as I failed miserably!

The funny part is that I attempted to lift that bar over and over again for 5 whole minutes! There I was in my bright pink leggings (it was a 70’s themed night) trying desperately to squat clean 110 lbs.

I remember Dizzle and Desi standing there cheering me on as I failed every lift and refused to give up. Huge mistake! Not only did I not have the proper form and technique down, but I simply was not there yet. I should have scaled properly.

Sometimes we let our egos get in the way, and sometimes we don’t work hard enough to hit our goals. After that day I told myself I was going to work harder, become more disciplined and not worry about RXing so much as scaling properly and focusing on proper form.

That faithful day made me a better athlete and an even better Coach.

If you are on the fence about registering for the Open, just remind yourself that this is your opportunity to shine! Show what you’ve learned from the amazing coaching we get at HV!

Just the way Desi and Dizzle cheered me on for 5 minutes, you will have us all cheering you on no matter what level you’re in.

See you all at Friday Night Lights!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:
10 MIN E2MOM:

4 THRUSTERS FROM THE RACK
*goal is to use the same weight for every set, reference last Wednesday to help decide load

B) WOD- “JACKIE”:

1000M ROW
50 THRUSTERS (45/33#)
30 PULL-UPS

Fusion:

A: 3 SETS OF LOCOMOTION FLOW (15 MIN TIME CAP):

10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK

10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK

10 REPS “”YOGA”” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)

B: WOD- TABATA ROTATION:

COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:

:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST

momWOD:

A) BARBELL STRENGTH – BACK SQUATS:

Spend 5-7 Minutes warming up Back Squat to opening weight.

**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).

This program has high volume squats, so scale loads appropriately. If working in pairs, run one group on the minute / one on the :30.

15 MIN EMOM BACK SQUATS x 5 REPS**:

B) WOD- FOR TIME:

800 M RUN
+
30 BURPEES


Thursday’s Training:

CrossFit:

ON A RUNNING CLOCK…
@0:00
800M RUN (paced)

@6:00
400M RUN (hard)

@11:00
10 MIN E2MOM:
5 DEADLIFT (55-65%)

@24:00
12 MIN AMRAP:
30 BOX STEP-UPS
20 SLAM BALLS
10 BAR FACING BURPEES

Fitness:

A) 3 SETS:

A1) Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2) 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec

B) WOD-

B1) 3 ROUNDS FOR TIME:

(250 M Men / 200 M Women) ROW
+
20 BURPEES

REST 2 MINUTES (SELF TIME)

B2) 3 ROUNDS FOR TIME:

(15 CAL Men / 10 CAL Women) AIR ASSAULT
+
20 WALL BALL

Progressions:

ON A RUNNING CLOCK…
@0:00
800M RUN (paced)

@6:00
400M RUN (hard)

@11:00
10 MIN E2MOM:
5 DEADLIFT (55-65%)

@24:00
12 MIN AMRAP:
30 BOX STEP-UPS
20 SLAM BALLS
10 BAR FACING BURPEES
Today comes an awesome David vs. Goliath story from Coach Desi!

…if David was named Desi, and Goliath was a wall ball. It’s another great story about not giving up and overcoming adversity with the help of a great community and a best friend!

I’ve been doing this CrossFit thing for a long time now so I’ve participated in seven CrossFit Opens over the years. My favorite thing about the Open is how absolutely alive you feel during these five weeks.

I always have the butterflies in my stomach all day at work on Friday, anxiously waiting for Friday Night Lights. I love to see the whole community come together, pushing and supporting each other and celebrating our victories.

It’s such a special time of the year that bonds us all.

One memory I have that I will never forget was 13.3 (2013). This consisted of 150 wallballs, 90 double unders, and 30 muscle-ups within a 12 minute time-cap.

I did this on Friday night like always. I was super anxious because I was an athlete that avoided exercises she didn’t like up to this point.

I’ve never been great at wall balls (vertically challenged) so if wall balls were programmed in class I just didn’t go to class. This came back to bite me in the ass during 13.3.

My mind was completely blown. How was I expected to do double unders after completing Karen? I’m pretty sure the first time I did Karen I did it in 14 minutes with a 10 lb wall ball.

I was doomed.

Coach Dizzle and I always do the wods together, count for each other, and strategize for the Open. She’s my CrossFit cheerleader. She did 13.3 first and during the 150 wall balls she said, “I’m going to die”.

I dismissed it because every year she says this (It’s her thing). Then it was my turn…

I don’t know how I managed to finish the wall balls because my legs were so hot I swore they were on fire. All I remember from this blurred evening was Coach Dizzle saying I could do it and she kept pushing me to get through those wall balls. I somehow managed to even get some double unders done without my legs falling off.

Moral(s) of the story:

  • 1. Don’t avoid things you suck at in class because it will come back to bite you in the ass.
  • 2. Always have a cheerleader in your corner.
  • 3. You are stronger than you think.
  • 4. Get after it!

Wednesday’s Training:

CrossFit:

A) 10 MIN E2MOM:

6 THRUSTERS (from the rack)
*goal is to use the same weight for every set, reference last wednesday to help decide load. should be just slightly lighter than last weeks

B) FOR TIME:

50 PUSH-PRESS (95/65#)
50 T2B

50 DOUBLE-UNDERS
10 BURPEES
40 DOUBLE-UNDERS
8 BURPEES
30 DOUBLE-UNDERS
6 BURPEES
20 DOUBLE-UNDERS
4 BURPEES
10 DOUBLE-UNDERS
2 BURPEES

Fusion:

 

6 MIN AMRAP:

12 KB SWINGS
12 SIT UPS

REST 1 MIN

6 MIN AMRAP:

12 KB SNATCH (OR C&P) (6R/6L)
12 MOUNTAIN CLIMBERS

REST 1 MIN

6 MIN AMRAP:

12 KB SUMO DEADLIFT HIGH PULL
12 WALKING LUNGES (total steps)

momWOD:

A)  4 SETS:

A1: Barbell Front Squats @ 40X1; 8 Reps; rest 30 sec
A2: 30 SEC HOLLOW BODY / MAX COMPRESSION HOLD; rest 30 sec

WOD: STATION ROTATION – ALT. EMOM x 4 SETS (16 MINUTES)

MIN 1: AIR ASSAULT (10 cal men / 8 cal women)
MIN 2: BOX JUMP OVERS x 10 reps
MIN 3: BURPEES x 10 reps AFAP
MIN 4: KB SWINGS x 15 reps


Thursday’s Training:

CrossFit:

A) 10 MIN AMRAP:

350M ROW
10 SIT-UPS
+10 SIT-UPS EACH ROUND

5 MIN REST

B) 10 MIN AMRAP:

200M RUN
10 RING ROW
+10 RING ROW EACH ROUND

5 MIN REST

C) 10 MIN AMRAP:

25 BOX STEP-UP
10 RUSSIAN KB SWING (53/35#)
+10 RUSSIAN KB SWINGS EACH ROUND

Fitness:

A) STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1: Back Squats @ 50X1; 6-8 Reps; rest 30 Sec
A2: 30 SEC Max Compression Hold; rest 30 Sec

B) WOD:

3 ROUNDS FOR TIME

400 M RUN or 500 M ROW
30 WALL BALLS
30 BURPEES

Progressions:

A) 10 MIN AMRAP:

350M ROW
10 SIT-UPS
+10 SIT-UPS EACH ROUND

5 MIN REST

B) 10 MIN AMRAP:

200M RUN
10 RING ROW
+10 RING ROW EACH ROUND

5 MIN REST

C) 10 MIN AMRAP:

25 BOX STEP-UP
10 RUSSIAN KB SWING (44/26#)
+10 RUSSIAN KB SWINGS EACH ROUND

Still not signed up for the Open??  Have a look at Coach Deb’s guest blog this week and I think you might find some compelling reasons to get on it!

“So we were asked to write about our most memorable CrossFit Open experience. Honestly, there were so many memorable moments.

Like the time I completed my double-unders with just a few seconds to spare before attempting a ring muscle up (I had just gotten my double-unders). Or 15.1 when I went into labor only a few hours after completing the WOD!

So many fun Friday Night Lights with such an amazing community, but the moment that stands out the most is 11.3…yes back in 2011. How could I forget:

11.3
Complete as many rounds or reps as possible in 5 minutes of Squat Clean and Jerks
Men 165#
Women 110#

I had been CrossFitting for a little under a year. I had never squat clean and jerked more than 53 lbs. I’m not sure what I was thinking when I decided to attempt 110 lbs.

Was it my ego? Was it that I thought I’d become Wonder Woman that day and miraculously lift 110 lbs? Hmmmm, well I have to say there was no happy ending, as I failed miserably!

The funny part is that I attempted to lift that bar over and over again for 5 whole minutes! There I was in my bright pink leggings (it was a 70’s themed night) trying desperately to squat clean 110 lbs.

I remember Dizzle and Desi standing there cheering me on as I failed every lift and refused to give up. Huge mistake! Not only did I not have the proper form and technique down, but I simply was not there yet. I should have scaled properly.

Sometimes we let our egos get in the way, and sometimes we don’t work hard enough to hit our goals. After that day I told myself I was going to work harder, become more disciplined and not worry about RXing so much as scaling properly and focusing on proper form.

That faithful day made me a better athlete and an even better Coach.

If you are on the fence about registering for the Open, just remind yourself that this is your opportunity to shine! Show what you’ve learned from the amazing coaching we get at HV!

Just the way Desi and Dizzle cheered me on for 5 minutes, you will have us all cheering you on no matter what level you’re in.

See you all at Friday Night Lights!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:
10 MIN E2MOM:

4 THRUSTERS FROM THE RACK
*goal is to use the same weight for every set, reference last Wednesday to help decide load

B) WOD- “JACKIE”:

1000M ROW
50 THRUSTERS (45/33#)
30 PULL-UPS

Fusion:

A: 3 SETS OF LOCOMOTION FLOW (15 MIN TIME CAP):

10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK

10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK

10 REPS “”YOGA”” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)

B: WOD- TABATA ROTATION:

COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:

:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST

momWOD:

A) BARBELL STRENGTH – BACK SQUATS:

Spend 5-7 Minutes warming up Back Squat to opening weight.

**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).

This program has high volume squats, so scale loads appropriately. If working in pairs, run one group on the minute / one on the :30.

15 MIN EMOM BACK SQUATS x 5 REPS**:

B) WOD- FOR TIME:

800 M RUN
+
30 BURPEES


Thursday’s Training:

CrossFit:

ON A RUNNING CLOCK…
@0:00
800M RUN (paced)

@6:00
400M RUN (hard)

@11:00
10 MIN E2MOM:
5 DEADLIFT (55-65%)

@24:00
12 MIN AMRAP:
30 BOX STEP-UPS
20 SLAM BALLS
10 BAR FACING BURPEES

Fitness:

A) 3 SETS:

A1) Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2) 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec

B) WOD-

B1) 3 ROUNDS FOR TIME:

(250 M Men / 200 M Women) ROW
+
20 BURPEES

REST 2 MINUTES (SELF TIME)

B2) 3 ROUNDS FOR TIME:

(15 CAL Men / 10 CAL Women) AIR ASSAULT
+
20 WALL BALL

Progressions:

ON A RUNNING CLOCK…
@0:00
800M RUN (paced)

@6:00
400M RUN (hard)

@11:00
10 MIN E2MOM:
5 DEADLIFT (55-65%)

@24:00
12 MIN AMRAP:
30 BOX STEP-UPS
20 SLAM BALLS
10 BAR FACING BURPEES
What’s Moe so excited about in this photo?  It’s the first WOD of the 2017 CrossFit Games Open! It’s finally here!

Each week for 5 weeks at 5pm on Thursday, CrossFit Headquarters releases a WOD that every affiliate in the world participates in.  Today is the first of our Friday Night Lights events to celebrate!

Sign-up for your Heat starting at 4:30pm.  Even kicks off at 5:00pm, first heat at 5:30pm!

  • We have a DJ Ben on hand to spin all your favorite jams to get you pumped from his pro sound system!
  • We have our week one sponsor Harmless Harvest also on hand to give out tons of free organic coconut water to help replace those electrolytes and make sure you’re all hydrated!
  • We’ll also have Dr. Nataly here with ptWOD available to help with mobilizing before your WOD and recovering afterward!
  • Patrick Johnson will be here to professionally photograph the whole event, make you all look great, and get you an awesome new profile pic!

Don’t forget that our theme for week one is our 2017 CFHV Open shirt which are here, and in stock if you didn’t pre-order.

I’m also happy to announce our themes for ALL FIVE WEEKS:

  • Week 2: 90’s Hip Hop night
  • Week 3: Country Western night
  • Week 4: 80’s/90’s Wrestling night
  • Week 5: CFHV colors

Schedule this Weekend:

  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: Olympic Drills for Skills
  • Saturday @ 11:30-1:30: Open Gym
  • Sunday @ 10am: Energizer Long WOD
  • Sunday @ 11am: Second Chance Sunday (miss FNL or OG on Saturday?  Come get your 17.1 on here!)

…so that just leaves one question.

What’s the WOD???


Friday’s Training:

17.1:

FOR TIME (20 MIN CAP):

  • 10 ALTERNATING ARM DB SNATCH (50/35#)
  • 15 BURPEE BOX JUMP OVERS (24/20″)
  • 20 ALTERNATING ARM DB SNATCH (50/35#)
  • 15 BURPEE BOX JUMP OVERS (24/20″)
  • 30 ALTERNATING ARM DB SNATCH (50/35#)
  • 15 BURPEE BOX JUMP OVERS (24/20″)
  • 40 ALTERNATING ARM DB SNATCH (50/35#)
  • 15 BURPEE BOX JUMP OVERS (24/20″)
  • 50 ALTERNATING ARM DB SNATCH (50/35#)
  • 15 BURPEE BOX JUMP OVERS (24/20″)

Scaled: (35/20#) (20/20″ STEP-UPS OK)

Masters 55+: (35/20#) (24/20″ STEP-UPS OK)

Scaled Masters 55+: (20/10#) (20/20″ STEP-UPS OK)