2/28/14

It's here!!!! 14.1 is here!!!! And!!!! It's a repeat... No worries though, it was from back in 2011, so most of us (myself included) will be doing this workout for the first time. Best advice, pace yourself, as always! This needs to be a fast pace though. Push through the pain, it's only 10min. You can do anything for 10min! So, without further ado...here's your first Open workout of 2014!

GYM PROGRAM

Warm-up
Tabata DU
20 Dislocates
20 Straddle Plate Jumps
20 Mountain Climbers
20 PVC OHS

Mobility
Roll Back of Shoulders - 1min/side
Roll Hamstrings - 1min/side
Athlete's Choice - 1min

Skill/Strength
10min for DU and Power Snatch/Ground to Overhead Efficiency

WOD
Open Workout 14.1
AMRAP in 10min
30 DU
15 Power Snatches* (75/55)(Masters 55+ 65/45)
*Any form of Ground to Overhead is permitted. Clean and Jerks are also accepted.

You guys got this!!!

2/27/14

GYM PROGRAM

Warm-up
2 Rounds
10 Dislocates
10 Mountain Climbers
10 PVC OHS
10 Russian Swings

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

Skill/Strength
10min to find 5RM Front Squat, 2:00 int attempts

WOD
For time
40 Calories on the Rower
30 Front Rack Lunges (135/95)
20 Strict Pull-ups
10 Hang Squat Cleans (135/95)
10:00 cap

Good luck, guys! Open workout tomorrow!!!

2/26/14

Yo! Good work yesterday, everyone. You can do anything for 3 minutes right? It's not as easy when there is 4 of them in a row! But hey...what doesn't kill you makes you stronger. Here's today's workout.

GYM PROGRAM

Warm-up
Tabata DU
2 Rounds
20 Dislocates
10 Push-ups
20 PVC OHS
10 Barbell Good Mornings

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

Skill/Strength
10min to find 5RM Push Press, 2:00 int attempts

WOD
AMRAP in 25min
10 Ground to Overhead (95/65)
10 T2B
10 DU
10 Ground to Overhead (95/65)
10 T2B
20 DU
…
DU increase by 10 after each round completed


OLY CLASS
EMOM for 10min
1 Snatch High Pull w/2sec pause at the knee

EMOM for 8min
1 High Hang Squat Snatch

5x1 Test Max Low Hang Squat Snatch, 2:00 int

Keeping it short today. I'm tired, and I'm going to see the beautiful 5:30 class in 2 hours. See you guys in a few! :)

2/25/14

Hey, guys! Welcome back for another edition of Tuesday's WOD. In this edition we will discuss the workout we will be doing for Tuesday. Who would've guessed? Jk. Ok, everyone, you guys all did great with the WOD yesterday. It was not a workout that I made up...it was from CrossFit HQ! So, blame them if you're sore. Seriously though, you guys rocked it. As many of you know, the Open starts this week! Fridays will be our scheduled day to do the WOD for everyone, but we can always accommodate those of you who need to do it at a separate time. Just let us know. Here's today's WOD!

2 Rounds

40 Jumping Jacks

30 Air Squats

20 Dislocates

10 Push-ups

Roll Front of Shoulder w/LAX Ball - 1min/side

Roll Quads - 1min/side

Athlete's Choice - 2min

Every :30 for 5min switch between

Hollow Body Rocks

Handstand Holds

*Use pike handstand position to scale for ease of getting into position.

AMRAP in 3min

Wall Balls

Rest 1min

AMRAP in 3min

Row (Calories)

Rest 1min

AMRAP in 3min

Box Jumps (30/24)

Rest 1min

AMRAP in 3min

Overhead Lunges (45/25 plates)

*Score is total number of reps for all AMRAP's combined.

Everyone always bring up the point about "training" for the Open. I only have one thing to say...we are always training for the Open. We are always training for life. We are always training for the unknown. Ok, maybe I have three things to say, but that's how I feel. Good luck!

2/24/14

Welcome back from the weekend, Chemists! That's my vote for what we should be called by the way. It seems fitting. A couple things before we get started. There will no longer be a "Day ##" for the title. That was mostly for all of those people doing the Smolov squat cycle, and now that that's over, I'm taking it away. Maybe I'll think of catchy titles later on. Next, the Smolov cycle is done, so a big congrats to all those that completed it until the end! Hopefully, everyone saw some big strength gains from it. Lastly, Chemical City CrossFit will be introducing performance products from Advocare into the gym! There will be samples at the desk of Spark and Slam which are both good pre-workout/energy/focus products. Check them out and order some for yourself! We will also be starting another gym challenge. Keep your eye on the Facebook page for the "24-Day Challenge" for more info. Now, for the goods!

GYM PROGRAM

Warm-up
Tabata DU
30 Air Squats
20 Dislocates
10 Mountain Climbers

Mobility
Roll Hamstrings - 1min/leg
Couch Stretch - 1min/leg
Athlete's Choice - 2min

Skill/Strength
10min to find 5RM Back Squat, 2:00 int attempts

WOD
For time
50 Ring Dips
50 Squat Cleans (115/80)
50 Ring Dips
22:00 cap

Lots of squats today. Stay strong and remember...your legs are stronger than you think!

2/22/14: Day 83

Smolov people...your retest is finally here! You've fought tooth and nail...and pant size through the last 3 months. Your day of reckoning has come. Retest those 1RM's! Everyone else, Amy will be teaching our awesome 8:30am and 10am class. You're all in good hands!

GYM PROGRAM

Warm-up
Gym Complex - Gotta show up to find out!

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

Skill/Strength
10min - Muscle-Up Transitions
Pull-up/Dip Complex

WODs
8:30am Class
"The Chief"
5 Rounds for reps
AMRAP in 3min
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1:00

10:00am Class
In teams of 3
AMRAP in 12:00
P1 - 15 Wall Balls (20/14)
P2 - Push-ups
P3 - KB Swings

*Partners rotate whenever 15 Wall Balls are completed by one partner at a time. Your score is your total number of push-ups added into your total number of KB Swings for the entire team.


SMOLOV SQUAT CYCLE
RETEST YOUR 1RM!!!!!!!

Good luck, guys!

2/21/14: Day 82

Hello, all! Only a couple more days left this week. Let's finish strong with a good workout today and tomorrow. You guys have done great this week just like you do every week. Give it your all and never quit!

GYM PROGRAM

Warm-up
Tabata DU
40 Jumping Jacks
30 Straddle Plate Jumps
20 Dislocates
10 Mountain Climbers
Sally Up - Push-up Edition

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

Skill/Strength
3-point Clean Max (High Hang, Low Hang, Full) without dropping the bar, 5x1 2:00int
*Can be squat or power Clean.

WOD
AMRAP in 18min
20 Over the Bar Burpees
20 Cleans (95/65)
20 Over the Bar Burpees
20 Cleans (135/95)
20 Over the Bar Burpees
20 Cleans (185/125)
20 Over the Bar Burpees
Cleans (225/155)
*Finishing time with as many cleans as possible. Cleans can be power or squat.


SMOLOV SQUAT CYCLE
You retest tomorrow for your 1RM Back Squat. Rest up and get ready for it!

Good luck today!