2/14/14: Day 75

Happy Valentine's Day, everyone! I have to be up in 4 hours, so I'm keeping this short. Here's today's workout for all you love birds out there. :)

GYM PROGRAM

Warm-up
Tabata DU
3 Rounds :20/:10
Dislocates
Mountain Climbers
PVC OHS
Barbell Good Mornings
Push-ups

Mobility
Roll Front of Shoulder w/LAX Ball - 1min/side
Shoulder Mash - 1min/side
Athlete's Choice - 2min

Skill/Strength
None

WOD
"Lover's Quarrel"

"The Break-up"
AMRAP in 14min
20 Partner Wall Balls (20/14)
20 Over the Partner Burpees
20 Partner Slam Balls (30/20)

Then…
2:00 Rest
Then…

"The Make-up"
AMRAP in 14min
20 Partner Thrusters (95/65)
20 Partner Pull-ups
20 Partner Snatches (95/65)

*Ok. There's a lot of things that are probably confusing, so we'll go through the movements step by step.

Wall Balls - Partners pass the ball back and forth hitting the wall each time. No matter who has the ball, both partners squat. Also, if it's a guy and a girl partner, use the 14# ball, but the guy has to throw the ball to 11 feet (above the bird) on the wall.

Burpees - Partner 1 holds in a plank position, while partner 2 does burpees and jumps over partner 1 each time to start the next burpee. Similar to Over the Bar Burpees. Burpees can be split up however team decides.

Slam Balls - Partners take turns slamming the ball one after the other. If it's a guy and a girl partner, use the 20# ball for both.

Thrusters - Thrusters can be broken up anyway team chooses. Partner 1 can only do Thrusters while Partner 2 has the bar in the front rack position. If bar is dropped, no Thrusters can be counted.

Pull-ups - Partner 1 does Pull-ups while Partner 2 hangs on bar. Pull-ups can be broken up however team decides, but both partners must be hanging on the bar.

Snatches - Partner 1 does Snatches while Partner 2 holds the bar in the overhead position. Snatches only count while one partner has the bar in the overhead position.


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A lot of instructions with this one, so read carefully! If you're following along at home, try to find a partner to do this with!

2/13/14: Day 74

Before I say anything else, I have to give a huge shoutout to our very own, Elizabeth Cargile! Her blog got nominated for some epic award, and she's getting the nobel peace prize or something like that. If I knew how to put a link to her blog in here, I totally would! I'll have her comment her link in the comments section. You rock, Lizzie! Ok, back to business...here's today's work. Gonna be a tighter day with time and all, so listen closely to your coaches and be ready to work. Good luck, guys!

GYM PROGRAM

Warm-up
Row 500m
30 Air Squats
20 Dislocates
30 PVC OHS
Bring Sally Up - Plank to Stand-up

Mobility
Couch Stretch - 1min/leg
Roll Back of Shoulder w/LAX Ball - 1min/side
Athlete's Choice - 2min

Skill/Strength
1:00 Hollow Body Rocks
1:00 Superman Holds
:45 Hollow Body Rocks
:45 Superman Holds
:30 Hollow Body Rocks
:30 Superman Holds
:15 Hollow Body Rocks
:15 Superman Holds

WOD
Tabata Row (Calories)
Rest 1:00
Tabata Box Jumps (24/20)
Rest 1:00
Tabata Burpees
Rest 1:00
Tabata Dumbbell Snatches (65/45)
*Score is total number of reps for all 8 rounds of :20/:10 for each individual tabata work.


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There you have it! Check the comments section later for Elizabeth's link!

2/12/14: Day 73

Well...my legs hurt. It's official. Gonna take a slight break from legs today. I'm sure you're all heartbroken! Here's today's work.

GYM PROGRAM

Warm-up
Tabata DU
3 Rounds :20/:10
Jumping Jacks
Mountain Climbers
Jump Squats
Rollover to V-Sit

Mobility
Roll Quads - 1min/side
Roll Lats - 1min/side
Athlete's Choice - 2min

Skill/Strength
EMOM for 7min
3 HSPU
6 Heavy Russian Swings
*Work on kipping HSPU

WOD
For time
50 DU
40 Pull-ups
30 KB Swings (53/35)
20 T2B
10 Deadlifts (315/215)
20 T2B
30 KB Swings (53/35)
40 Pull-ups
50 DU
16:00 Cap


OLY CLASS
EMOM for 8min
2 Muscle Cleans w/2sec pause at the knee

EMOM for 8min
2 Muscle Snatch w/2sec pause at the knee

Snatch Grip Push Press 7x3, 2:00 int


SMOLOV SQUAT CYCLE
1x3 @ 70%
1x3 @ 80%
4x3 @ 95%

Keeping her short today, guys. I'll write more tomorrow. You guys rock!

2/11/14: Day 72

Hello, fellow CrossFit family. Yesterday was kinda rough. I don't think we are gonna schedule any more Medball Monday's. I now have a huge resentment against medballs...especially 30lbers! Anyway, enough anger toward gym equipment. The workout was definitely a challenge. Good work, everyone! Here's today's work. You'll see there is a lot of Snatch work. I want you guys to keep the weight light and work on form for all of it! You can push yourselves a little on weight with the WOD, but I cannot stress enough to really work on the form beforehand. You all have good coaches that know what they're doing. Listen to their cues and pay attention to what they're trying to tell you. You might learn a thing or two! :)

GYM PROGRAM

Warm-up
Row 500m
2 Rounds (Snatch Grip)
5 Dislocates
5 High Hang Jump & Shrug
5 High Hang Jump, Shrug, High Elbows
5 Low Hang Muscle Snatches
*First round with PVC Pipe. Second round with Oly Bar.

Mobility
Band Shoulder Pull - 1min/side
Roll Back - 1min
Athlete's Choice - 3min

Skill/Strength
EMOM for 8min
1 High Hang Power Snatch
1 Low Hang Power Snatch
1 Full Power Snatch
*Keep the weight light. The goal here is not weight. It is Working on form and speed!

WOD
EMOM for 12min
2 Power Snatches (135/95)
4 Overhead Lunges (135/95)


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You guys got this. I know it's a lot of "EMOM," but stick it through and come out stronger in the end!

2/10/14: Day 71

Happy Monday, everyone! I may or may not have missed posting Smolov for Saturday. Oopsies. We're all human! Anyway, today's Smolov kinda sucks, so you'll make up for it. Also, please take a special note to the WOD today, there's some special instructions ;). Good luck!

GYM PROGRAM

Warm-up
Tabata DU
2 Rounds
10 Dislocates
15m Bear Crawl
10 Burpees
15m Lunges w/Twist

Mobility
Front Rack Band Stretch - 1min/side
Roll Hamstrings - 1min/side
Athlete's Choice - 2min

Skill/Strength
EMOM for 10min
1 Pause Front Squat
5sec drop to full depth
5sec hold in the bottom

WOD
3 Rounds for time
30 Wall Balls (20/14)
30 Medball Sit-ups (20/14)
30 Medball Cleans (20/14)
18:00 cap
*During each round, the medball cannot be dropped. The reps can stop, but the medball can never leave your hands or rest on the floor. During medball sit-ups, the ball can rest on your lap. If the ball drops, it is an immediate 15 Burpee penalty before the round can resume.


SMOLOV SQUAT CYCLE
1x3 @ 70%
1x4 @ 80%
5x5 @ 90%

Don't drop the soap...I mean ball. Don't drop the ball, today! No one likes burpees. We will also be taking a break from the strength cycle until after the Open. Gonna get creative with strength work to continue improvement though! Don't worry about that. Happy lifting!

2/7/14: Day 68

The time has come... I've been hesitant to post this workout from last year's Open, because I hate doing it. It's the two movements that I would be ok without in CrossFit! What doesn't kill you makes you stronger though right? Just another thing to work and improve on! With the skill work today, please go light and work on form. The Snatch is a very difficult lift. Listen carefully to your coach and never do a weight you aren't comfortable with doing. I would rather you get a good workout in and keep the weight light, than to keep failing and failing at the same weight. Form first, weight later. I'm sure most of you know what's coming, so here it is!

GYM PROGRAM

Warm-up
Tabata DU
2 Rounds
10 Dislocates
10 OHS
10 Good Mornings (Band)
5 High Hang Jump & Shrugs (PVC)
5 High Hang Jump & Shrugs w/High Elbows (PVC)

Mobility
Band Shoulder Pull - 1min/side
Lying Partner PVC Stretch - 1min/partner
Athlete's Choice - 2min

Skill/Strength
EMOM for 9min
First 3min - 2 High Hang Snatch (Squat)
Second 3min - 2 Low Hang Snatch (Squat)
Last 3min - 2 Full Snatch (Squat)
*Keep the weight light. Work on form and speed under the bar.

WOD
CrossFit Open 13.1
AMRAP in 17min
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)


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Remember, whenever it's a main site workout like this right from CrossFit HQ, a "Snatch" means you can either Power Snatch or Squat Snatch. Whenever you see it in our own gym workouts, I will most likely specify which one it is, but a "Snatch" is almost always a full Squat Snatch, and a "Power Snatch" is a snatch with no squat. Just wanted to clear that up. If you don't see "Power" in front of the word "Snatch", it will almost always mean to squat. Good luck!

2/6/14: Day 67

Good work yesterday, everyone. I'm sure your legs are feeling it today. We'll give them a little break and try to loosen them up. Especially after days like that, you need to be mindful of post-workout nutrition. Whether it's a protein shake or chicken breast, protein and carbs are mandatory for a speedy recovery. With that being said, here's today's workout!

GYM PROGRAM

Warm-up
Row 500m
20 Dislocates
20 Jump Squats
20 Planks to Stand-up

Mobility
Roll Lats - 1min/side
Shoulder Mash - 1min/side
Athlete's Choice - 2min

Skill/Strength
EMOM for 8min
5 Wall Balls (20/14)
5 Barbell Rows (135/95)
Rest 1min
Then…
Tabata Hollow Body Rocks

WOD
Death by Weighted Push-ups (45/25)


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See? A nice and easy upper body strength day. Hopefully, it doesn't actually bring about death. Either way, I'm sure you'll be fine. Enjoy!