Saying good-bye is always…complicated.

Well, here we are going into our final week of the 2017 CrossFit Games Open.  It’s been a pretty great season so far!

At this point we’ve seen just about every movement, and 17.4 was pretty predictable. #calledit.

What that means is that we likely have some type of “Fran” variation left for this Friday.  We will see thrusters, probably with dumbbells for the first time, and we still have yet to see ring muscle-ups and double-unders this year.

My guess is some combo of the ring muscle-up and db thrusters, with double-unders thrown in between each round to keep us anaerobic while testing our ability to do some higher level skills.  Only time will tell!

One thing I know for sure is that we like to go out BIG!  Our Friday Night Lights for 17.4 was surprisingly one of our biggest of this year in attendance.  Check out this awesome video!:

No doubt we saw some pretty great efforts and I continue to burst at the seams with pride at the amazing and supportive community we have.  We had 3 drop-ins with us for FNL, and all of them had great things to say about how they were treated by all of you.

It’s nice to know we have a gym where everybody feels right at home, no matter their ability level or where they’re from.


This week our training will continue to keep us in “stasis” as we close out the Open.  You’ll definitely see touches on our remaining movements to prepare us for their possibility on Friday.

Next week will be a “de-load” week, where we’ll wind down and recover from the Open while we finish out March.  Starting the first week of April, we have an ALL-NEW TRAINING CYCLE!

This is the one I’ve hinted at via some other blog and Facebook posts.  This is the one where myself and some of the head coaches mapped out the entire next year of training for you all.

Specific and intelligent 8 week training cycles.  Targeted strength, Oly, & energy system training.  Gym-wide special bi-monthly events and competitions.

I’ve been hard at work laying out this groundwork for a few months now, and I’m so excited to share it with all of you!

…but in the meantime let’s get focused on our final week of the Open season, get pumped for 17.5, and a BIG party to blow the whole thing out.  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:

Horizontal chest & back pressing strength (bench press)

Aerobic endurance, hip hinging, & abs (WOD)

Tuesday:

Vertical pulling & pressing (muscle-up drills)

Anaerobic lactic capacity/endurance

Wednesday:

Glute & hamstring development (deadlift, box step-up, banded shuffle)

Aerobic capacity, quad & glute endurance (thrusters & double-unders)

Thursday

Scapular & lower back composition (reverse snow angel & sorenson hold)

Uni-lateral core development (single-arm farmer’s carry)

Core stability & lower ab pulling (flr & hanging leg raises)

Friday:

Open WOD 17.5


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

EVERY :90 FOR 15 MIN:

BENCH PRESS

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 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- 14 MIN AMRAP:

30 RUSSIAN KB SWING (70/44#)
30 SIT-UPS
200M RUN

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!


Tuesday’s Training:

CrossFit:

A1) FOUR SETS:

5 Peek-A-Boo Ring Swings
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 2 Ring Dips
Rest as needed

A3) THREE SETS:
5-10 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**
10 pull ups
10 push ups
10 sit ups
10 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

**may upscale to**
3 muscle-ups
5 hspu
7 t2b
15 squats

Fitness:

A) 8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Strength, Technique & Development- THE DEADLIFT:

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2) 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD- 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

Progressions:

A1) FOUR SETS:

2-3 Peek-A-Boo Ring Swings or Ring C&D
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 1 Ring Dip
Rest as needed

A3) THREE SETS:
3-5 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**

5 pull ups
10 push ups
15 sit ups
20 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

Well, here we are going into our final week of the 2017 CrossFit Games Open.  It’s been a pretty great season so far!

At this point we’ve seen just about every movement, and 17.4 was pretty predictable. #calledit.

What that means is that we likely have some type of “Fran” variation left for this Friday.  We will see thrusters, probably with dumbbells for the first time, and we still have yet to see ring muscle-ups and double-unders this year.

My guess is some combo of the ring muscle-up and db thrusters, with double-unders thrown in between each round to keep us anaerobic while testing our ability to do some higher level skills.  Only time will tell!

One thing I know for sure is that we like to go out BIG!  Our Friday Night Lights for 17.4 was surprisingly one of our biggest of this year in attendance.  Check out this awesome video!:

No doubt we saw some pretty great efforts and I continue to burst at the seams with pride at the amazing and supportive community we have.  We had 3 drop-ins with us for FNL, and all of them had great things to say about how they were treated by all of you.

It’s nice to know we have a gym where everybody feels right at home, no matter their ability level or where they’re from.


This week our training will continue to keep us in “stasis” as we close out the Open.  You’ll definitely see touches on our remaining movements to prepare us for their possibility on Friday.

Next week will be a “de-load” week, where we’ll wind down and recover from the Open while we finish out March.  Starting the first week of April, we have an ALL-NEW TRAINING CYCLE!

This is the one I’ve hinted at via some other blog and Facebook posts.  This is the one where myself and some of the head coaches mapped out the entire next year of training for you all.

Specific and intelligent 8 week training cycles.  Targeted strength, Oly, & energy system training.  Gym-wide special bi-monthly events and competitions.

I’ve been hard at work laying out this groundwork for a few months now, and I’m so excited to share it with all of you!

…but in the meantime let’s get focused on our final week of the Open season, get pumped for 17.5, and a BIG party to blow the whole thing out.  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:

Horizontal chest & back pressing strength (bench press)

Aerobic endurance, hip hinging, & abs (WOD)

Tuesday:

Vertical pulling & pressing (muscle-up drills)

Anaerobic lactic capacity/endurance

Wednesday:

Glute & hamstring development (deadlift, box step-up, banded shuffle)

Aerobic capacity, quad & glute endurance (thrusters & double-unders)

Thursday

Scapular & lower back composition (reverse snow angel & sorenson hold)

Uni-lateral core development (single-arm farmer’s carry)

Core stability & lower ab pulling (flr & hanging leg raises)

Friday:

Open WOD 17.5


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

EVERY :90 FOR 15 MIN:

BENCH PRESS

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 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- 14 MIN AMRAP:

30 RUSSIAN KB SWING (70/44#)
30 SIT-UPS
200M RUN

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!


Tuesday’s Training:

CrossFit:

A1) FOUR SETS:

5 Peek-A-Boo Ring Swings
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 2 Ring Dips
Rest as needed

A3) THREE SETS:
5-10 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**
10 pull ups
10 push ups
10 sit ups
10 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

**may upscale to**
3 muscle-ups
5 hspu
7 t2b
15 squats

Fitness:

A) 8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Strength, Technique & Development- THE DEADLIFT:

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2) 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD- 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

Progressions:

A1) FOUR SETS:

2-3 Peek-A-Boo Ring Swings or Ring C&D
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 1 Ring Dip
Rest as needed

A3) THREE SETS:
3-5 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**

5 pull ups
10 push ups
15 sit ups
20 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

Hey!  Remember in last week’s blog exactly one week ago when I said this:

“We usually see a repeat too, and my guess is that 17.4 will be 16.4.”

…well I guess I should’ve put money down on it!  There is always a repeat, and by process of elimination, it wasn’t that big a gamble, but it’s been announced, and here it is.

This is an interesting chipper WOD.  Many of you may just have the goal of getting to the handstand push-ups.  Others may be looking to get their very first one.

No doubt that the standards for hspu in the Open test all of us, even if we are already pretty good at the movement.

We also don’t see a scaling in the calories for the row as we sometimes do in training.  In both cases, this is why it is important to always train as close to what will be expected in these competitive atmospheres.

This is a leg burner for sure, with the deadlift taxing our hamstrings, then the row taxing our glutes (if you are rowing properly), and then the wall balls burning up our quads.  If you move appropriately, this should be a different muscle each movement with only minimal crossover.

With the exception of the wall ball, this should leave your overhead pressing relatively in tact.  This is why you’ll want to use a powerful hip extension on those wall balls- so you can save your press for the hspu.

As with every week, each of us will find a different obstacle to overcome, and hopefully have a new break-through.  We luckily get to do it all with the support of our community.

…and today is the fourth of our Friday Night Lights events to celebrate!

Sign-up for your Heat starting at 4:30pm. Event kicks off at 5:30pm, first heat around 5:45pm.

If you remember back, we were offering a free month of Unlimited CrossFit for anyone who signed up for the Open this year.  We had the drawing at 17.3, and Ray Johnston won.

However…she has graciously given it up so that someone else may win since she is training for her competition in June. That means that this week we will re-draw and someone else will win a free month!

Our final theme before the big party to end this whole thing is cowboys…or country western…or whatever you want to call it.  It looks like this:

Also here’s the recap of our remaining themes:

  • Week 5: CFHV colors!

We have put Oly class on hiatus for the remainder of the Open due to people needing to recover from the Open WODs on Fridays.  It will resume and pick up where it left off immediately after the Open.


Schedule this Weekend:

  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: NO Oly- extended open gym at this time!
  • 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 17.4 on here!)

…so that just leaves one question.

What’s the WOD??


Friday’s Training:

17.4:

13 MIN AMRAP:

55 DEADLIFT (225/155#)

55 WALL BALL (20/14#)(10/9′)

55 CAL ROW

55 HSPU

*scaled: deadlift (135/95#) wall ball (20/10#)(9/9′) hand release push-ups

*masters 55+: deadlift (185/125#) wall ball (same)

 
Well, here we are going into our final week of the 2017 CrossFit Games Open.  It’s been a pretty great season so far!

At this point we’ve seen just about every movement, and 17.4 was pretty predictable. #calledit.

What that means is that we likely have some type of “Fran” variation left for this Friday.  We will see thrusters, probably with dumbbells for the first time, and we still have yet to see ring muscle-ups and double-unders this year.

My guess is some combo of the ring muscle-up and db thrusters, with double-unders thrown in between each round to keep us anaerobic while testing our ability to do some higher level skills.  Only time will tell!

One thing I know for sure is that we like to go out BIG!  Our Friday Night Lights for 17.4 was surprisingly one of our biggest of this year in attendance.  Check out this awesome video!:

No doubt we saw some pretty great efforts and I continue to burst at the seams with pride at the amazing and supportive community we have.  We had 3 drop-ins with us for FNL, and all of them had great things to say about how they were treated by all of you.

It’s nice to know we have a gym where everybody feels right at home, no matter their ability level or where they’re from.


This week our training will continue to keep us in “stasis” as we close out the Open.  You’ll definitely see touches on our remaining movements to prepare us for their possibility on Friday.

Next week will be a “de-load” week, where we’ll wind down and recover from the Open while we finish out March.  Starting the first week of April, we have an ALL-NEW TRAINING CYCLE!

This is the one I’ve hinted at via some other blog and Facebook posts.  This is the one where myself and some of the head coaches mapped out the entire next year of training for you all.

Specific and intelligent 8 week training cycles.  Targeted strength, Oly, & energy system training.  Gym-wide special bi-monthly events and competitions.

I’ve been hard at work laying out this groundwork for a few months now, and I’m so excited to share it with all of you!

…but in the meantime let’s get focused on our final week of the Open season, get pumped for 17.5, and a BIG party to blow the whole thing out.  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:

Horizontal chest & back pressing strength (bench press)

Aerobic endurance, hip hinging, & abs (WOD)

Tuesday:

Vertical pulling & pressing (muscle-up drills)

Anaerobic lactic capacity/endurance

Wednesday:

Glute & hamstring development (deadlift, box step-up, banded shuffle)

Aerobic capacity, quad & glute endurance (thrusters & double-unders)

Thursday

Scapular & lower back composition (reverse snow angel & sorenson hold)

Uni-lateral core development (single-arm farmer’s carry)

Core stability & lower ab pulling (flr & hanging leg raises)

Friday:

Open WOD 17.5


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

EVERY :90 FOR 15 MIN:

BENCH PRESS

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 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- 14 MIN AMRAP:

30 RUSSIAN KB SWING (70/44#)
30 SIT-UPS
200M RUN

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!


Tuesday’s Training:

CrossFit:

A1) FOUR SETS:

5 Peek-A-Boo Ring Swings
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 2 Ring Dips
Rest as needed

A3) THREE SETS:
5-10 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**
10 pull ups
10 push ups
10 sit ups
10 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

**may upscale to**
3 muscle-ups
5 hspu
7 t2b
15 squats

Fitness:

A) 8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Strength, Technique & Development- THE DEADLIFT:

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2) 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD- 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

Progressions:

A1) FOUR SETS:

2-3 Peek-A-Boo Ring Swings or Ring C&D
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 1 Ring Dip
Rest as needed

A3) THREE SETS:
3-5 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**

5 pull ups
10 push ups
15 sit ups
20 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

Hey!  Remember in last week’s blog exactly one week ago when I said this:

“We usually see a repeat too, and my guess is that 17.4 will be 16.4.”

…well I guess I should’ve put money down on it!  There is always a repeat, and by process of elimination, it wasn’t that big a gamble, but it’s been announced, and here it is.

This is an interesting chipper WOD.  Many of you may just have the goal of getting to the handstand push-ups.  Others may be looking to get their very first one.

No doubt that the standards for hspu in the Open test all of us, even if we are already pretty good at the movement.

We also don’t see a scaling in the calories for the row as we sometimes do in training.  In both cases, this is why it is important to always train as close to what will be expected in these competitive atmospheres.

This is a leg burner for sure, with the deadlift taxing our hamstrings, then the row taxing our glutes (if you are rowing properly), and then the wall balls burning up our quads.  If you move appropriately, this should be a different muscle each movement with only minimal crossover.

With the exception of the wall ball, this should leave your overhead pressing relatively in tact.  This is why you’ll want to use a powerful hip extension on those wall balls- so you can save your press for the hspu.

As with every week, each of us will find a different obstacle to overcome, and hopefully have a new break-through.  We luckily get to do it all with the support of our community.

…and today is the fourth of our Friday Night Lights events to celebrate!

Sign-up for your Heat starting at 4:30pm. Event kicks off at 5:30pm, first heat around 5:45pm.

If you remember back, we were offering a free month of Unlimited CrossFit for anyone who signed up for the Open this year.  We had the drawing at 17.3, and Ray Johnston won.

However…she has graciously given it up so that someone else may win since she is training for her competition in June. That means that this week we will re-draw and someone else will win a free month!

Our final theme before the big party to end this whole thing is cowboys…or country western…or whatever you want to call it.  It looks like this:

Also here’s the recap of our remaining themes:

  • Week 5: CFHV colors!

We have put Oly class on hiatus for the remainder of the Open due to people needing to recover from the Open WODs on Fridays.  It will resume and pick up where it left off immediately after the Open.


Schedule this Weekend:

  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: NO Oly- extended open gym at this time!
  • 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 17.4 on here!)

…so that just leaves one question.

What’s the WOD??


Friday’s Training:

17.4:

13 MIN AMRAP:

55 DEADLIFT (225/155#)

55 WALL BALL (20/14#)(10/9′)

55 CAL ROW

55 HSPU

*scaled: deadlift (135/95#) wall ball (20/10#)(9/9′) hand release push-ups

*masters 55+: deadlift (185/125#) wall ball (same)

 
Sometimes you can’t wait for something to be over.  If it’s a difficult or challenging time, it can’t possibly come soon enough.

Others times the end of something is bittersweet, maybe a little sad, and if nothing else just the change can bring a little anxiety.

Today we have a couple of good-byes, and while neither can easily be put into a specific category, both should be celebrated and welcomed as important times of positive change.

As I’m sure you may have guessed the first farewell is the 2017 Open.  It’s been a great season filled with amazing memories, breath-throughs, PRs, excitement, and fun.  It’s one of my most favorite times of the year. Just check out this video, and you’ll see what I mean:

I don’t just love it because of all of the personal fun and growth there is for me.  I love it most as I get to see all of you come together and support each other and push yourselves a little outside your comfort zone.

I love the camaraderie and bonding I see.  I love the new friendships formed.  I love the tears of happiness, and the screams of sorrow.  It’s all part of an amazing time that I am privileged to witness and guide as our community changes and grows.

This leads me to the other good-bye for today.

This will be the last week for Coach House at CrossFit High Voltage.  If you don’t know by now, last year was really big for him!  He got married, has a baby on the way, and even embarked upon a new career path.

That path is going to be taking him and his family up north to the Seattle area in April, and so we must bid him a fond farewell.  Before I get all sappy though, here’s some words from the man himself.

“Hi everybody. By now, some of you may know, but for those who don’t, my last day of coaching here at CFHV will be at end of March.
 
And I just wanted to say goodbye!
 
Two BIG thank you’s are in order. 

First, to Tim and Carly, who started CFHV. They took me in back in November of 2011, when I didn’t know anyone, or anything, here in LA. They gave me path for my health that, while I may have strayed, has got me more on course than anything previously. Whether that was with paleo challenges, high expectations in our workouts, or stepping up my mental game by allowing me to become a coach here. My path in life has been altered by them and for the best! And I’m very grateful for them allowing me to be part of their lives.
 
Second, to Chico and Dan. They had a tall order when taking over CFHV, and I’m quite grateful that they kept me on the coaching staff. They afforded me a lot of respect during that transition period, allowing me to air any issues or voice any ideas to make the gym better for all of you, and I appreciate that. I also appreciate their friendships, especially over the last couple of years as I have transitioned (well, transitioning) into a different career path. They were some of the first people I got to know here in Southern California, and they embraced me into the group with open arms. So thank you for it all.
 
I lied, there’s a third BIG thank you, and it’s to all of you! It has been nothing short of a pleasure and an honor to coach you, and more importantly, to get to know you. CrossFit is truly amazing in that sense. It brings together so many people from different walks of life, and being part of that has been nothing short of wonderful. I hope for the best for each one of you.
 
Keep growing, keep bettering yourself, and keep kicking ass!
 
Cheers!”

I personally will miss House in particular.  He was one of my best friends here at the gym.  As quiet and reluctant as he was when he first came here, I swept him up and decided he was going to be part of the group…whether he wanted to or not.

I made him do crazy workouts with me.  I made him endlessly practice skills with me.  I made him come in on days the gym was closed to train.  I made him come to coaching certifications with me whether he wanted to or not.

When he started coaching, he was my very first “shadow”.  I couldn’t wait to try and help teach him everything I knew about coaching, and learn from him along the way too.  We coached Tuesdays and Thursdays together every week for the better part of a year, until eventually those classes became his.

We went to Regionals together, went on weekend trips together, and celebrated many birthdays, weddings, parties, and Open seasons together.

He has always been someone I could count on to be of the highest quality of character, and to be a voice of reason and honest counter when an important decision was to be made.

He’s funny, thoughtful, kind, loyal, intelligent, and strong…and we’re lucky to have had him for the time we did.

This is his last week, so make sure to say thank you and wish him good luck!

 


Training Notes:

This week is a light and fun week of training to transition us after the Open.  You can easily come in every day.  No pressure, just have fun!

Beginning with April will begin our ALL-NEW programming cycle.  More about that in Wednesday’s blog.


 Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

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

B) WOD- 12 MIN AMRAP:

20 DEADLIFT (205/145#)
15 CAL ASSAULT
10 HSPU

Fusion:

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

A) 3 SETS:

A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

B) WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES):

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 6-10 RING ROWS @3110

A2) 30 BANDED PULL APARTS

A3) 15-20 GHD SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (20/14#)
30 BURPEE BOX JUMP-OVERS (24″/20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

Fitness:

A) Strength, Technique, & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

B) WOD: 15 MIN AMRAP:

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS