#17point3 is …

Watching Castro explain the workout scheme

ARTICLES

+ CrossFit Open 17.3 Prep, Tips, and Strategy – The Movement Fix

CrossFit WOD for Champagne Friday 3/10

Rx Division

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/83kg

*If all reps are completed, time cap extends by 4 minutes.

Scaled Division

Prior to 8:00, complete:
3 rounds of:
6 jumping (chin-over-bar) pullups
6 squat snatches, 20/15kg
Then, 3 rounds of:
7 jumping (chin-over-bar) pullups
5 squat snatches, 34/25kg
*Prior to 12:00, complete 3 rounds of:
8 jumping (chin-over-bar) pullups
4 squat snatches, 43/29kg
*Prior to 16:00, complete 3 rounds of:
9 jumping (chin-over-bar) pullups
3 squat snatches, 52/34kg
*Prior to 20:00, complete 3 rounds of:
10 jumping (chin-over-bar) pullups
2 squat snatches, 61/43kg
Prior to 24:00, complete 3 rounds of:
11 jumping (chin-over-bar) pullups
1 squat snatch 70/47kg

*If all reps are completed, time cap extends by 4 minutes.

Scaled Division Note: Squat snatches or power snatches with overhead squats permitted.

Post results to whiteboard!

Olympic Weightlifting WOD

lifts: overhead squats, snatch + snatch balances, clean + front squat + jerk
accessories: partner leg lifts, back hyperextensions, downward dog

 

12 Round YGIG

Paul L and Eli S

In today’s You Go I Go each round should be performed as fast as humanly possible.

CrossFit WOD for Thursday 3/9

YGIG 12 rounds for time:
150m row
15 kettlebell snatch, 24/16kg
15 burpees

Post teams and times to whiteboard!

HellaFit WOD

 

A, B, or Both

Colin B

How do you break down the work sets for ISABEL/GRACE/ISAGRACE? Big sets? Small sets? Singles? Whatever you can muster unbroken in the beginning then survive until the end?

ARTICLES

+ Tips From the Pros: How to Tackle Your Favorite CrossFit Benchmark Workout – Box Life Magazine

CrossFit WOD for Wednesday 3/8

“ISABEL”

for time:
30 snatches

“GRACE”

for time:
30 clean & jerks

or “ISAGRACE”

for time:
30 snatches
30 clean & jerks

Rx = 61/43kg, Performance = 70% of your 1RM

Post time to whiteboard!

Olympic Weightlifting WOD

lifts: front squats, 2 cleans + 1 jerk, behind-the-neck jerk
accessories: batman split, single leg hip extension, mb wall hammer rotation

Kettlebell WOD

Ground force
Single arm swing and snatch skill work
Squat and press finisher

Going Overhead

Or a better question might be how do you get it overhead? How do you keep it there?

ARTICLES

+ Yoga: Does It Promote or Prevent Injury? – The Sydney Morning Herald

CrossFit WOD for Tuesday 3/7

5 rounds for time:
50 double unders
21 overhead squats, 20/15kg
12 ring dips

Post time to whiteboard!

HellaFit WOD

TRIPLETS OF HELLVILLE

1 min each movement,
3x each set,
1 min rest between sets

1:
– toe taps
– 3-point lunge
– single-leg v-up

2:
– burpee over bell
– pause goblet squat
– reverse plank

3:
– KBS
– strict press
– bent over row

Intramural Open Update: Week 1

And just like that, 17.1 and 17.2 are done! Which workout did you like better? We were surprised to see that the dumbbells would show up again. Special thanks to Patrick H. and Rain City Fit for lending us the extra weights two weekends in a row! Here’s hoping we’re completely done with them!

After multiple extensions in score submission deadlines last week, we were finally able to tally up our points for our Intramural Open after week one. Check it out:

For 17.1 Top 3 Podium Finishers:

Rx
(1) Crystal B (2) Ann-Marie D (3) Kai H
(1) Dave H (2) Devin B (3) James S

Scaled
(1) Teada S (2) Lindsay G (3) Emily M
(1) C. Guerrero (2) Jesse G (3) Grayson W

Spirit Award:
Bernice A. of team Blue Barracudas!

Long Distanace Performance of the Week:
Robyn S. of team FLEX Appeal for gettin’ it in Cancun!

Current standings after WEEK ONE: (1st) FLEX Appeal, (2nd) Thundercats, (3rd) Blue Barracudas

17.2 scoring is in the works so in the mean time check out our CrossFit Games Open leaderboard. Perhaps think of ways you can earn more points for your team by checking in with your captains & teammates. Let’s get crazy for Week 3 and 17point3!

CrossFit WOD for Monday 3/6

bench press 4x5x80%

3 rounds for time:
15 deadlifts, 102/65kg
15 HSPU

Post time to whiteboard!

Olympic Weightlifting WOD

lifts: back squats, snatch + snatch balance, snatch push press
accessories: banded drinking bird, death march, bent-over row

Kettlebell WOD

Ground force

Single arm swing and clean skill work

Press and squat finisher

CGO 17.2 is …

CrossFit WOD for Friday 3/3

CGO 17.2 – Rx

AMRAP in 12 minutes:

2 rounds of
50′ weighted walking lunge
16 toes-to-bars
8 power cleans, 2×50/35#

2 rounds of
50′ weighted walking lunge
16 bar muscle-ups
8 power cleans

CGO 17.2 – Scaled

AMRAP in 12 minutes:

2 rounds of
50′ weighted walking lunge
16 hanging knee raise
8 power cleans, 2×35/20#

2 rounds of
50′ weighted walking lunge
16 pullups
8 power cleans, 2×35/20#

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Post scores to whiteboard.

Olympic Weightlifting WOD

lifts: overhead squats, snatch + snatch push press + ohs, clean & jerk

accessories: cossack squats/side, jumping good morning, reverse plank

FRANzilla

Lauren B and Nathan M

How many of you did the CrossFit Online Judges Course this year? Yes, we know it’s no longer required for many people unless your goal is to judge at the Regional (or higher) level.

The reason I ask that so many people take it is because it proves your training correct. It describes your CrossFit movement knowledge base and understanding the importance of standards. For many it improves their technique, or at least becomes a tool to help realize the mistakes made along with way.

>>>> Take the online Judges Course here.

ARTICLES

+ 17.2 Hint – CrossFit Reddit

CrossFit WOD for Thursday 3/2

3 rounds
12 strict HSPU/Z-press
12 barbell bent-over row
1:30 rest

“FRANzilla”

for time:
21 thrusters, 43/29kg
21 pullups
15 thrusters, 52/35kg
15 chest-to-bar pullups
9 thrusters, 61/43kg
9 bar muscle-ups

Post times to whiteboard.

HellaFit WOD

“STACKED”

:40/:20 work/rest
Before continuing to next movement, restart the list at #1

1. jump rope
2. squat
3. push-up
4. YTW
5. RDL
6. jumping lunges
7. v-up

then: 80 KBS

YGIG

Due to lack of attendance we are cancelling our Thursday 12pm CrossFit classes for the time being.

It’ll come back when the demand is there.

ARTICLES

+ Defeat Poor CrossFit Movement with These Work-Rest Strategies – Breaking Muscle

CrossFit WOD for Wednesday 3/1

Health & Fitness

You Go, I Go, for time:
400m run together
50 strict pullups
100 burpees
150 ab-mat situps
400m run together
150 med ball cleans, 20/14#
200 perfectly-vertical kettlebell swings, 20/12kg
250 air squats
400m run together

Performance

You Go, I Go, for time:
400m kettlebell run together, 20/12kg
50 strict chest-to-bar pullups
100 target burpees, 6″ off of taller person’s highest reach
150 GHDSU
400m kettlebell run together, 20/12kg
150 med ball cleans, 30/20#
200 perfectly-vertical kettlebell swings, 24/16kg
250 jumping air squats
400m kettlebell run together, 20/12kg

30:00 limit. Post time to whiteboard.

Olympic Weightlifting WOD

lifts: front squat, clean + double jerks, push press
accessories: offset good mornings, weighted k2e, sotts press

Kettlebell WOD

Ground Force > Turkish Getup Skill Work > Swing Finisher

Mid-day schedule update

As of this week, the 12pm Thursday CrossFit class has been removed from our schedule for attendance and scheduling considerations. We will run CrossFit at 11AM followed by 12pm HellaFit on Thursdays going forward. This change also aligns Thursdays to match our current Tuesday mid-day schedule.

If down the road we find that the demand is there, we will add it back.

Remember to RSVP for all of your classes!

DAB

Today’s the day! Turn in your FCF BINGO sheets to a coach or the office by end of day to be entered into the PRIZE drawings!

ARTICLES

+ Benefits of Front (Rack) Lunges – CrossFit My Heart

CrossFit WOD for Tuesday 2/28

AMRAP in 17 minutes:
10 power cleans
20 front lunges
40 double unders

Fitness = 30/20kgRx = 52/38kgPerformance = 70/50kg

Post score to whiteboard!