HAPPY BIRTHDAY MARCELO “Jose”

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WArm UP
1X 800 m run or 1000 m ROW
2X
10 BURPEES
10 BACK EXTENSION
10 lateral lunge
10 STEP UPS

ACCESSORY WORK PLEASE BREAK IN 2 GROUPS A & B PARTNER UP

A)
SLED PULL (partner up) rest in between each round
3X each 50 m on grass around cones

B) 3 X
SIT UPS WEIGHTED PLATE RAISE 15/25
RUSSIAN TWIST 15/25
1 MIN PLANK

8 rounds 20 SEC WORK / 10 SEC REST. COMPLETE ALL 8 rounds before moving on to the next
sit ups
handstand push-ups
AIR SQUATS
kettle bell swings’s

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WEDNESDAY MARCH 4th

HAPPY BIRTHDAY JEANINE!

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ANNOUNCEMENT:
THURSDAY NIGHT CrossFit Lite Class 5:30 & 6:30 PM WE WILL BE DOING 15.2 “SCALED” anyone registered in the OPEN for the Scaled is welcome to get it done.

ALSO, WE WILL BE HAVING FRIDAY NIGHT COOK OUT/POTLUCK AT THE BOX COME CHEER ON YOU BOX OHANA!

WARM UP
1mile run OR 2000 m ROW

SNATCH MOBILITY
SHOULDER STRETCH WITH FOAM ROLLER
COUCH STRETCH

SNATCH BAR WARM UP
3 Sec Pause in 3 Positions
1) POWER SNATCH
2) POWER SNATCH W/OH SQUAT
3) SNATCH: a snatch IS Received In a squat ( unless it says “Power” it’s a FULL SNATCH)

Snatch build up to your 60% for the EMOM
EMOM 10 Minutes:
Min 1: 60%
Min 2: 65%
Min 3: 70%
Min 4: 75%
Min 5: 80%
Min 6: 85%
Min 7: 90%
Min 8: 95%
Min 9: 97.5%
Min 10: 100%+ (PR

ACCESSORY WORK
Snatch High Pull – 3×8

IF YOU HAVE EXTRA TIME STRETCH AND WORK ON MOBILITY

TUESDAY MARCH 3rd HAPPY GIRLS DAY

WARM UP
600 m run
2X
20 mountain climbers
20 Lunges
20 INCHWORM

Bench 75%- 8SETS OF
(3 Sets Wide, 2 Sets Middle, 3 Sets Close)

Bench Press Straight Weight Top Set:
1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change your grip and rep scheme (choose from 8 reps, 5 reps, or 3 reps) and decrease your initial starting weight by about 10% of what you failed at. **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, the following week switch your grip to medium grip for 5 reps and lower your starting weight to 205. Follow this procedure for when you fail at 5 reps by going to 3 reps at wide grip.

WOD
For Time:

100m sprint

10 Muscle Ups (or 1 C2B Pull Up + 3 Ring Dips for every 1 MU) =10 C2B & 30 RING DIPS TOTAL

30 Push ups

100 m sprint

15 KBS

30 BURPEES

100 m sprint

15 KBS

30 PUSH UPS

10 Muscle Ups 10 C2B 30 RING DIPS(10 C2B + 3 RING DIPS)

100 m sprint

ACCESSORY

Push Ups Against Max Band – 4×10
Lat Pulldowns – 4×20
Parallette L-Sit Holds – 3x Max Time
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MONDAY MARCH 2 nd

ANNOUNCMENT:
REGISTER YOUR SCORE FOR 15.1 TODAY, YOU DONT WANT A ZERO (0) for week 1 of the open make sure you enter correctly if you scaled or RX 15.1 if you haven’t done it come in either at 7 AM OR 9 AM DURING OPEN GYM PRIORITY FIRST TO THE ATHLETES WHO HAVE NOT DONE 15.1 over any redo’s . ALSO 15.1 cannot be done during regular class times.
We will be validating your scores so don’t wait till 2 to enter, I still need to validate your score, no validation no score.
THANK YOU TO ALL OUR COACHES AND JUDGES FOR YOUR TIME AND MAKING 15.1 a SUCCESS!!
CONGRATS TO ALL OUR ATHLETES NOW LET’S GET READY FOR 15.2

WARM UP
JUMO ROPE 2 min
3 RNFT
SQUATS 10
Push ups 10
Sit ups 10

GROUP STRETCH

STRENGTH 15-min
Box Squat – 1RM

WOD

3 Minute AMRAP:

10 Pistols, Alternating

10 Double Unders

10 Thrusters (95/65)

Rest 3 Minutes

3 Minute AMRAP:

8 Pistols, Alternating

8 Double Unders

8 Thrusters (95/65)

Rest 3 Minutes

3 Minute AMRAP:

6 Pistols, Alternating

6 Double unders

6 Thrusters (95/65)

FINISHER/ACCESORY
SUPERMAN 50
HALLOW ROCK 50

FRIDAY “GAME DAY” FEBRUARY 28th

READY OR NOT THE OPEN IS HERE!

WARM UP SPEND ATLEAST 10 min

600 m  run

SQUAT

SHOULDER PASS THRUS

mountain climbers

k2E

LUNGES WITH INSTEP

 

MOBILITY

SHOULDERS, COUCH STRETCH

BARBELL WARM UP

 

* SNATCH

*DEADLIFT

*SQUAT CLEAN&JERK

T2B

 

 

 

 

 

 

 

Workout 15.1 score submissions are still open.

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
For scaled and scaled teens, the hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip.
For scaled Masters, each rep of the sit-up begins with the athlete’s back in contact with the floor, their knees bent with their feet anchored, and their hands touching the floor above their head.
At the top, the athlete will sit up so their chest makes contact with their thighs and their hands touch their feet. AbMats are permitted.
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.
Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.
The barbell begins on the ground and must be lifted overhead in one smooth motion. For most divisions this is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep. For scaled divisions a ground-to- overhead is permitted, where the bar may be brought to the shoulders and then lifted overhead. Touch-and-go is permitted. No bouncing.
If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
For Workout 15.1a, the clean and jerk is a ground-to-overhead any way. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division for Workout 15.1
• Plates to load for your max clean and jerk (no smaller than ½ lb.)

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights for Workout 15.1 in kilograms are 52 / 34 kg for Rx’d, 38 / 25 kg for Scaled, Masters and Teens, and 29 / 20 kg for Scaled Masters and Scaled Teens. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

THURSDAY FEBRUARY 26th

THE FINAL HOURS BEFORE OPEN ANNOUNCEMENT!!!!
THERE WILL BE A SIGN UP FOR REGISTERED ATHLETES EVERYONE WILL SIGN UP WEEKLY FOR A SPOT TO BE JUDGED BY OFFICIALS WHOM HAVE TAKEN AND PASSED JUDGES COURSE FOR THE OPEN.
LET THE GAMES BEGIN HERE GOES 15.1 good luck to everyone give it your all and have fun.

 

 

WARM UP 2X including JR
JUMP ROPE 1 min
Squats
Lateral lunge
Backextensions
Strict pull up

STRENGTH DYNAMIC EFFORT
-Front Squat @75% – 10×2

-Conventional Deadlift @~50% + ~30% Band Tension – 8×1

-Squat Straight Weight Top Set:
1 Set of 8 Reps increasing 10 pounds from the week before. If you are just starting, start with around 50% of your max.

WOD

10 Rounds ME DOUBLE UNDERS

30 Seconds @Max

30 Seconds REST
SCORE IS TOTAL DU OR SU

ACCESSORIES
Barbell Hip Bridges – 3×15

Banded Marching – 3×2 Minutes

Exercise of the Day: Belt Squat marching, and two different variations if you do not have a belt squat machine. This is one of my favorite exercises for developing the glutes and hips, particularly the gluteus medius. Perform 3-5 sets of 2-5 minutes, depending on your level or need for conditioning. As for the load: use as much weight as you can with proper technique. Proper technique? See video :) Daily Conjugate CrossFit and Powerlifting programming at www.WODFollow.com! The belt squat machine is one of the most widely used machines in our gym. The possibilities are endless! Pick one up at http://www.westside-barbell.com/westside-barbell-online-store/westside-barbell-specialty-equipment/belt-squat. #ConjugateNation #Conjugate #Powerlifting #CrossFit #BeltSquat #SweatAngels

A video posted by Laura Phelps-Sweatt (@lauraphelpssweatt) on

Reverse Hypers – 3×30

CORE
Standing Band Crunches – 3×30

WEDNESDAY. FEBRUARY 25th

WARM UP
400 m run ( 10 min)
1X thru then right into mobility
BEAR CRAWL
CRAB WALK
INCHWORM
LUNGE W COMPROMISED LEG RAISE
Wall facing squat
MOBILITY

STRENGTH (20 MIN)
SNATCH WARM UP
3 sec pause at 3 Positions,
1)POWER SNATCH w 3 sec pause 3 pos
2) POWER SNATCH + OHS 3 sec pause 3 pos
3 SQUAT SNATCH w 3 sec pause 3 pos
Then Add weight without pause into full squat snatch till you get your 70 % then level load
Snatch @70% – 10×2

WOD
FOR TIME with a running clock

RUN 1600 m (2 X 800 ) -OR- Row 2000 Meters

Rest 1:1 example if you ran 9 min rest 9 min

RUN 800 m -OR- Row 1000 Meters

FINISHER
Incline Reverse Flys + Windmills – 3×20 Each