This is the last week of the CrossFit Games Open and tonight is the live announcement at the Civic. This will likely be the largest CrossFit event ever to take place in Santa Cruz and should be incredibly exciting.
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Workout
Push Press 1-1-1 reps
then,
Five rounds for time of:
145 pound Push press, 5 reps
205 pound Deadlift, 10 reps
15 Squat
Rest 60 seconds
The CrossFit Games Open is an amazing sporting event. It is a 5-week competition that involves more than 130,000 athletes from over 100 countries and is available to anyone. Nothing exists like it anywhere in sport.
The Significance of the Open video
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Workout
7 rounds for load and time of:
35 Double-unders
1 Squat Clean
Matt finished with 13.4
What athletes do after a rough workout varies. Some lay on the ground on their backs, some sit down, others walk it off. Most of us find some way catch our breath and slow our heart rate down. Mikko Salo has said, "I never go laying on my back." He felt is was a sign of defeat and he won't be defeated by a workout. How ever you recover, remember it is the discomfort of intensity that garners results. So enjoy the aftermath and know you are getting better.
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Workout
For Time:
5 Rope climbs
30 GHD sit-ups
then,
Three rounds of:
50 pound dumbbell walking lunge, 20 reps
50 pound dumbbell Thruster, 15 reps
15 Pull-ups
then,
30 GHD sit-ups
5 Rope climbs
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Schedule Notice: No 5:30pm or 6:30pm classes this Wednesday. Last class will be at 3pm.
The lone ranger
Joe is the only person in our gym competing in the Masters Men 60+ Division and he is doing great. Yesterday, during 13.4, he got his first toes-to-bar and continued on to get a score of 38 on the workout, which means he completed a total of 18 toes-to-bar. Now, he's in the top 200 worldwide in his age category. Great work, Joe!
Great work on 13.4 everyone. The energy was high, the reps were many, and the effort was impressive.
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Workout
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
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Workout
30 GHD Sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups
Kelvin and Lucas. Note Brad, checking for squat depth.
Following the standards during the Open workouts is extremely important. Without doing so, athletes would not be performing identical workouts and scores could not be accurately compared, invalidating the entire Leaderboard. CrossFit Games directors have rejected several top scores this year due to athletes (and their judges) failing to fully comply with the range of motion requirements.
Please don't come in Saturday morning without having read and watched the standards. As an athlete, it is your responsibility to know what is expected.
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Rest Day
Peter D. on 13.3.
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Workout
Run 5K
Vicious leg extension is a key concept in a ton of functional movements. Driving power through the legs while holding the mid-line strong makes for a more powerful person. We need the ability to jump the legs, squeeze and hold, as well as the speed and coordination to jump, squeeze and retreat.
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Workout
Snatch 1-1-1-1-1-1
Hair on 13.3
Congratulations to Cary on his top gym score on 13.3. He made it through 21 muscle-ups.
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Workout
For time:
21-15-9
225 pound deadlift
Pull-up
