The 3:00 class calves, quads, and adductors ... oh my!
Today at 5 p.m., there will be a live release of Open Workout 13.1 This year, they are going to announce the workout and then have two tough athletes go head-to-head live. It is going to be very exiting. Tune in at 5 p.m. to watch it go down and get fired up for Saturday.
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Workout
Clean and Jerk 1-2 reps every minute for 15 minutes
Amy jump, Karla land
The feet are a critical part of the Olympic lifts. Many people start to move their feet wider and wider as the weight gets heavier, instead of dropping their hips. We work on tall box jumps because it is functional, powerful, and transfers very well to the Olympic lifts.
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Workout
For time:
115 Pound snatch, 21 reps
21 Pull-ups
135 Pound snatch, 15 reps
15 Chest-to-bar pull-ups
165 Pound snatch, 9 reps
9 Bar muscle-ups
You have a few more days to decide to register for the 2013 CrossFit Games Open. It is a chance to join hundreds of thousands of CrossFitters around the world once a week for five weeks, and test yourself against what Dave Castro and the Games team comes up with. It is just a few workouts, a ton of fun, and a chance to see yourself in a new way. If you are still on the fence, you can register until the end of the first week.
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Workout:
Back Squat 5-5-5-5-5-5
One week from today, we will start the 2013 CrossFit Games Open. We will run the event very much like last year. The competition will run for five weeks. The first workout will be announced on Wednesday March 6 at 5 p.m. and we will gather on Saturday to get after the workout. We will post your heat assignments for Saturday on Friday mornings. The gym will run as usual during the week with the rest day falling on Thursday each week. Friday and Sunday we will run class as usual. If you are not signed up for the Open there will not be class on Saturday starting next weekend, March 9. It is an exciting time of year and should be lots of fun.
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Workout
With a partner complete 5 rounds for time of:
Run 400 meters
40 Wall ball shots
40 Push-ups
*Anytime an athlete breaks a set, the other partner must begin. Both partners run the 400.
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Reminder:
Tomorrow are the Butterfly Pull up Clinics with Laurie at 9:00 and 11:30 and they are sold out.
Broad jumping.
During the broad jump workout, it was fun to watch athletes learn how to lean forward and explode. The explosive power requires full knee, hip and ankle extension. The addition of the arms adds a significant amount of control and distance to the jump. Keeping the back from over extending and not allowing the feet to fall behind will ensure all the power we can express will be expressed.
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Rest Day
Lauie landing a tall box jump.
The flexibility requirements for a super deep squat are the same flexibility requirements for a safe and effective landing on a tall box jump. How is your paleo chair?
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Workout
Complete as many rounds as possible in 14 minutes of:
200 meter Row
Handstand walk 15 feet
15 Kettlebell swings, 1.5 pood
Handstand walk 15 feet
It is common to let go of the belly and/or the butt, especially once you have your arms overhead. It takes concentration and dedication to squeeze it all down in a position that challenges your shoulder flexibility. But it is critical to your safety, your efficiency, and your long-term improvement. Lock it down, hold it in and it will pay off.
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Workout
Five rounds for time of:
Run 400 meters
20 Overhead walking lunge steps
10 Toes-to-bar
2 Rope climb
Madeline and Laurisa
It has been so nice to see Madeline in the gym over the last week. She is positive, motivated, coachable and most delightful. Since she has left Santa Cruz, she has continued to do CrossFit on her own at a globo gym. Without the immediate community and accountability, it might be easy to quit CrossFit, but Madeline has stuck with it. Great job Maddie. It's been such a joy having you back in the gym.
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Workout
Five rounds, each for time of:
5 big Box jumps
Broad jump 50 feet
15 small Box jumps
Rest 1 minute
For the broad jumps, jump as far as possible in order to perform as few reps as you can.
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Sign up for the 2013 CrossFit Games Open! It is a fun event to be a part of and you don't want to miss out on the chance to measure your fitness. How far have you come? How far can you go?
Jonji making contact.
We always want more. More speed. More power. More distance. More weight. More effort. The only reason we make any standard is to set a minimum. A minimum requirement to count a repitition, but we are always looking for more.
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Rest Day
