Favorite Open memory with Coach Craig!

SHRED SESH

Group Warmup & Mobility:


4 SETS:

  • A1: 4-6 Weighted Ring Rows @ 40X2; REST :30

  • A2: 50 M Single Arm Waiter’s Carry Each arm (Heaviest w/ KB) ; REST :30

  • A3: 8-20 Low Ring Push Ups; REST :30

  • A4: 50 M Single Arm KB Farmer’s Walk Each Arm (Heaviest w/ KB); REST :30


3 SETS:

  • B1: 12-15 GHD Sit Ups; REST :30

  • B2: 12-15 GHD Back Extensions; REST :30

  • B3: :30 Front Leaning Rest (Plank) on Low Rings; REST :30


2 SETS:

  • C1: 8 Small Plate “LYPT” Each Letter; REST :30

  • C2: 10-12 Hollow Rocks; REST :30

 

OLYMPIC DRILLS FOR SKILLS:

A) Behind the Neck Snatch Grip Strict Press:

  • 3 SETS OF 3 REPS


B) Snatch Grip Push Press:

  • 3 SETS OF 3 REPS


C) Back Squat Dip and Drop (NO PRESS):

  • 2 SETS OF 5 REPS


D) Heaving Snatch Balance:

  • 3 SETS OF 3 REPS


E) High Hang Snatches:

  • 3 SETS OF 3 REPS


F) 10 MIN ALT EMOM:

  • 1 Snatch Deadlift w/ Pause at Power Position + 1 Snatch Extension

  • 1 Snatch High Pull + 1 Snatch


G) Remaining Time:

  • 1 Power Snatch + 1 Hang Snatch

SHRED SESH

Group Warmup & Mobility:


4 SETS:

  • A1: 4-6 Weighted Ring Rows @ 40X2; REST :30

  • A2: 50 M Single Arm Waiter’s Carry Each arm (Heaviest w/ KB) ; REST :30

  • A3: 8-20 Low Ring Push Ups; REST :30

  • A4: 50 M Single Arm KB Farmer’s Walk Each Arm (Heaviest w/ KB); REST :30


3 SETS:

  • B1: 12-15 GHD Sit Ups; REST :30

  • B2: 12-15 GHD Back Extensions; REST :30

  • B3: :30 Front Leaning Rest (Plank) on Low Rings; REST :30


2 SETS:

  • C1: 8 Small Plate “LYPT” Each Letter; REST :30

  • C2: 10-12 Hollow Rocks; REST :30

 

OLYMPIC DRILLS FOR SKILLS:

A) Behind the Neck Snatch Grip Strict Press:

  • 3 SETS OF 3 REPS


B) Snatch Grip Push Press:

  • 3 SETS OF 3 REPS


C) Back Squat Dip and Drop (NO PRESS):

  • 2 SETS OF 5 REPS


D) Heaving Snatch Balance:

  • 3 SETS OF 3 REPS


E) High Hang Snatches:

  • 3 SETS OF 3 REPS


F) 10 MIN ALT EMOM:

  • 1 Snatch Deadlift w/ Pause at Power Position + 1 Snatch Extension

  • 1 Snatch High Pull + 1 Snatch


G) Remaining Time:

  • 1 Power Snatch + 1 Hang Snatch

Today we have our final “favorite CF Open memory” Coach guest blog…with Coach Tyler!  This one goes all the way back to February 2012, which was coincidentally also my first time doing the Open (I was too chicken in 2011).

It was a particular doozy of a WOD, one which I’m sure many of you have heard tales about if you aren’t still wounded from doing it yourself.  So read on as we head into the home stretch!

“One of my fondest memories of the CF Games Open goes back several years to ‘ …7 minutes of Burpees…’

It was ‘Friday Night Lights’ that night, and I had conspired with Dan to bring his art kit from work to put a faux tattoo on me that read “I love burpees” across my chest, and “CrossFit High Voltage” across my back.

What a work of art! (which I covered with a shirt and kept secret until the very last minute)  During the 10 second count down I removed my shirt and revealed Dan’s artwork, then proceeded to direct my excitement toward burpees, going at a much faster rate than I had planned…

I went out in a blaze of glory – a super impressive first minute, followed by near nothing for 6 more minutes…I was so excited to show off the faux tattoo, that I was pumped to my ears with adrenaline, but not enough to last me.

Anyway, I can still remember the pain and embarrassment of how hard I crashed, but I also remember the cheering and encouragement I got from everyone around me. No one really cared whether I did good or bad, it was actually very liberating.”

It was an exciting time indeed, and I’ll certainly never forget it…and not just because it was my first ever Open WOD…or that it was 7 minutes…of just burpees.


Wednesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 6 SUMO DEADLIFT @3030 (light weight)
A2) 16 DB WEIGHTED BOX STEP-UPS
A3) 1 FLOOR LENGTH EACH SIDE, BANDED SHUFFLE

B) ON A RUNNING CLOCK:
@ 0:00:
800M RUN

@ 6:00:
7 MIN AMRAP:
12 THRUSTERS (75/55#)
30 DOUBLE-UNDERS

Fusion:

PARTNER WOD:

Complete this Chipper, sharing work – one person works at a time, except during the runs – both people run same time, same distance. EMOM both partners must stop and do 2 Burpees.

100 x SLAM BALLS
200 M RUN (Must be done as 2 x 100 M Each, so you can hear the call for burpees)
100 x WALL BALL SIT UPS (PASS BALL)
200 M RUN (2 x 100 M Each)
100 x SINGLE ARM DB SNATCHES
200 M RUN (2 x 100 M Each)
100 x WALL BALL OH WALKING LUNGES
200 M RUN (2 x 100 M Each)

momWOD:

A) Barbell Strength:

3 SETS:
A1: Barbell Reverse Lunges from Deficit x 8 Reps each leg; rest 30 sec
A2: Barbell Back Squats x 8 Reps; rest 60 sec

B) WOD- 20 MIN AMRAP:

10 RING ROWS
15 BURPEE BOX JUMP / STEP UPS
20 DB THRUSTERS
200 M RUN


Thursday’s Training:

CrossFit:

A) 30 MIN AMRAP:

16 ALT SA KB DEADLIFT (44/26#)
100M KB SUITCASE CARRY (44/26#) RIGHT ARM
10 REVERSE SNOW ANGELS
100m KB SUITCASE CARRY LEFT ARM
1 MIN SORENSON HOLD

4 MIN REST

B) 6 MIN EMOM:

-:30 FRONT LEANING REST
-AMRAP HANGING STRICT LEG RAISE TO HIP
*goal is quality, not reps for the hanging leg raises

Fitness:

A) 30 REPS (rest as needed) at which ever level suits you:
L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B) STRICT PRESS:

B1) STRICT BEHIND NECK SNATCH GRIP BB Press

2 reps every 15 sec for 2 minutes (8 sets)

B2) BB BEHIND NECK SNATCH GRIP Push Press CLUSTERS (2.2.2.2.2)* x 3 SETS

C) WOD- 12 MIN AMRAP:

6 SINGLE ARM DB PUSH PRESS – RIGHT
6 SINGLE ARM DB PUSH PRESS – LEFT
12 PUSH UPS (roll ups)
12 WALKING LUNGES

Progressions:

A) 30 MIN AMRAP:

16 ALT SA KB DEADLIFT (35/18#)
100M KB SUITCASE CARRY (35/18#) RIGHT ARM
10 REVERSE SNOW ANGELS
100m KB SUITCASE CARRY LEFT ARM
1 MIN SORENSON HOLD (sub superman hold)

4 MIN REST

B) 6 MIN EMOM:

-:30 FRONT LEANING REST
-AMRAP HANGING STRICT LEG RAISE TO HIP (sub floor straight leg flutter kicks)
*goal is quality, not reps for the hanging leg raises

SHRED SESH

Group Warmup & Mobility:


4 SETS:

  • A1: 4-6 Weighted Ring Rows @ 40X2; REST :30

  • A2: 50 M Single Arm Waiter’s Carry Each arm (Heaviest w/ KB) ; REST :30

  • A3: 8-20 Low Ring Push Ups; REST :30

  • A4: 50 M Single Arm KB Farmer’s Walk Each Arm (Heaviest w/ KB); REST :30


3 SETS:

  • B1: 12-15 GHD Sit Ups; REST :30

  • B2: 12-15 GHD Back Extensions; REST :30

  • B3: :30 Front Leaning Rest (Plank) on Low Rings; REST :30


2 SETS:

  • C1: 8 Small Plate “LYPT” Each Letter; REST :30

  • C2: 10-12 Hollow Rocks; REST :30

 

OLYMPIC DRILLS FOR SKILLS:

A) Behind the Neck Snatch Grip Strict Press:

  • 3 SETS OF 3 REPS


B) Snatch Grip Push Press:

  • 3 SETS OF 3 REPS


C) Back Squat Dip and Drop (NO PRESS):

  • 2 SETS OF 5 REPS


D) Heaving Snatch Balance:

  • 3 SETS OF 3 REPS


E) High Hang Snatches:

  • 3 SETS OF 3 REPS


F) 10 MIN ALT EMOM:

  • 1 Snatch Deadlift w/ Pause at Power Position + 1 Snatch Extension

  • 1 Snatch High Pull + 1 Snatch


G) Remaining Time:

  • 1 Power Snatch + 1 Hang Snatch

Today we have our final “favorite CF Open memory” Coach guest blog…with Coach Tyler!  This one goes all the way back to February 2012, which was coincidentally also my first time doing the Open (I was too chicken in 2011).

It was a particular doozy of a WOD, one which I’m sure many of you have heard tales about if you aren’t still wounded from doing it yourself.  So read on as we head into the home stretch!

“One of my fondest memories of the CF Games Open goes back several years to ‘ …7 minutes of Burpees…’

It was ‘Friday Night Lights’ that night, and I had conspired with Dan to bring his art kit from work to put a faux tattoo on me that read “I love burpees” across my chest, and “CrossFit High Voltage” across my back.

What a work of art! (which I covered with a shirt and kept secret until the very last minute)  During the 10 second count down I removed my shirt and revealed Dan’s artwork, then proceeded to direct my excitement toward burpees, going at a much faster rate than I had planned…

I went out in a blaze of glory – a super impressive first minute, followed by near nothing for 6 more minutes…I was so excited to show off the faux tattoo, that I was pumped to my ears with adrenaline, but not enough to last me.

Anyway, I can still remember the pain and embarrassment of how hard I crashed, but I also remember the cheering and encouragement I got from everyone around me. No one really cared whether I did good or bad, it was actually very liberating.”

It was an exciting time indeed, and I’ll certainly never forget it…and not just because it was my first ever Open WOD…or that it was 7 minutes…of just burpees.


Wednesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 6 SUMO DEADLIFT @3030 (light weight)
A2) 16 DB WEIGHTED BOX STEP-UPS
A3) 1 FLOOR LENGTH EACH SIDE, BANDED SHUFFLE

B) ON A RUNNING CLOCK:
@ 0:00:
800M RUN

@ 6:00:
7 MIN AMRAP:
12 THRUSTERS (75/55#)
30 DOUBLE-UNDERS

Fusion:

PARTNER WOD:

Complete this Chipper, sharing work – one person works at a time, except during the runs – both people run same time, same distance. EMOM both partners must stop and do 2 Burpees.

100 x SLAM BALLS
200 M RUN (Must be done as 2 x 100 M Each, so you can hear the call for burpees)
100 x WALL BALL SIT UPS (PASS BALL)
200 M RUN (2 x 100 M Each)
100 x SINGLE ARM DB SNATCHES
200 M RUN (2 x 100 M Each)
100 x WALL BALL OH WALKING LUNGES
200 M RUN (2 x 100 M Each)

momWOD:

A) Barbell Strength:

3 SETS:
A1: Barbell Reverse Lunges from Deficit x 8 Reps each leg; rest 30 sec
A2: Barbell Back Squats x 8 Reps; rest 60 sec

B) WOD- 20 MIN AMRAP:

10 RING ROWS
15 BURPEE BOX JUMP / STEP UPS
20 DB THRUSTERS
200 M RUN


Thursday’s Training:

CrossFit:

A) 30 MIN AMRAP:

16 ALT SA KB DEADLIFT (44/26#)
100M KB SUITCASE CARRY (44/26#) RIGHT ARM
10 REVERSE SNOW ANGELS
100m KB SUITCASE CARRY LEFT ARM
1 MIN SORENSON HOLD

4 MIN REST

B) 6 MIN EMOM:

-:30 FRONT LEANING REST
-AMRAP HANGING STRICT LEG RAISE TO HIP
*goal is quality, not reps for the hanging leg raises

Fitness:

A) 30 REPS (rest as needed) at which ever level suits you:
L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B) STRICT PRESS:

B1) STRICT BEHIND NECK SNATCH GRIP BB Press

2 reps every 15 sec for 2 minutes (8 sets)

B2) BB BEHIND NECK SNATCH GRIP Push Press CLUSTERS (2.2.2.2.2)* x 3 SETS

C) WOD- 12 MIN AMRAP:

6 SINGLE ARM DB PUSH PRESS – RIGHT
6 SINGLE ARM DB PUSH PRESS – LEFT
12 PUSH UPS (roll ups)
12 WALKING LUNGES

Progressions:

A) 30 MIN AMRAP:

16 ALT SA KB DEADLIFT (35/18#)
100M KB SUITCASE CARRY (35/18#) RIGHT ARM
10 REVERSE SNOW ANGELS
100m KB SUITCASE CARRY LEFT ARM
1 MIN SORENSON HOLD (sub superman hold)

4 MIN REST

B) 6 MIN EMOM:

-:30 FRONT LEANING REST
-AMRAP HANGING STRICT LEG RAISE TO HIP (sub floor straight leg flutter kicks)
*goal is quality, not reps for the hanging leg raises

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