Today you get yet another taste of a CGOpen workout. We don’t just like to represent and participate in the world wide competition, we do our own in-house event to keep everyone accountable while having tons of fun. Look for the official rules later today!
Let’s focus on the actual execution of skill today. How clean are you movements? How efficient are you in your sets? Can you keep it that way after the rowing spikes your heart rate?
To be honest, in its form right now, The Games website sucks. You’d have to wonder why they changed it from last year. Anyway…
You can be eligible for a $20 credit towwards your April membership dues with the following:
a.) Register for the CGO and join Team Foundation CrossFit. (We can check this on the CGO leaderboard)
b.) Send in your 2017 Online Judges Course Certificate to info@fcf
c.) Complete all 5 workouts and submit scores online. (We can validate completion at the end of the CGO)
That essentially means that the Open is free for you as long as you commit to seeing it through. Other benefits to YOU by registering to play:
1.) Have a benchmark for your fitness. For yourself, for 2017, for where you stand region-wide, country-wide, worldwide, etc
2.) You’ll be eligible to participate in our 2017 FCF Intramural Open! See if your team can win the Golden Hammer. There will be two chances.
3.) BE ACCOUNTABLE for your work. You do it day and day out- might as well see if you can commit to seeing it through, watching the announcements live with us, geeking out with the community as a whole about strategies, and throwing down! PR CITY!
If the godfather of powerlifting says it’s good, do it. In normal bench pressing you can get away with incorrect bar paths. It is not the same with a bamboo bar setup- the stabilizers (or lack thereof) are challenged to the max.
CrossFit WOD for Deload Monday 1/16 – 38 Days until the 2017 CrossFit Games Open
bench press 5x3x75%, then
4 rounds for maximum effort:
– 40sec burpees
– 40sec plank on rings
– 40sec knees-to-elbows
– 40sec hollow rock
– 40sec jumping lunges
– 40sec back bridge
The bench triples should have a tempo of control-bounce-explode. Build the best movement and muscle with full power at the right time.
The goal of the four-rounder is to work dynamically as quickly as possible in a decently long work cycle- how many reps can you achieve? Then we immediately move onto a “prove-it” static position to see if the joints have what it takes to remain strong in a full range-of-motion.
Post score to whiteboard!
Olympic Weightlifting WOD – W4D1
back squat, snatch + OHS, snatch high pull, abs & back
http://www.foundationcrossfit.com/wp-content/uploads/2016/07/13686629_1166757776729484_4960325572438224374_n.jpg639960Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-01-15 18:58:102017-01-15 23:33:11The Open Is Coming
All sports require different amounts of muscle synchronization, balance, flexibility, and coordination as well as strength, speed, power, and metabolic development. Olympic weightlifting provides development in all these areas. While training for maximal strength can have a positive effect on performance, it also can have a “negative effect on movement speed and the ability of a muscle to display explosive effort” (Wenzel & Perfetto 1992). However, this does not mean that strength gains do not happen through training at high speeds. Wenzel and Perfetto characterized strength gains from high-speed training as adaptations “due to an increase in the number of fibers recruited or a more synchronous firing of motor neurons” (Wenzel & Perfetto 1992).
THE CHIEF is a fun interval test to see how much work you can maximize per round, but repeat for multiple times. What is your drop off like, if any? Could you add another round in to each of your cycles? Which of the three exercises hold you back? Which of the three exercises lend to your strengths? Did you time the work properly to maximize the allotted time? So many factors, but a focus on one or more could lead you to better results.
G$, the chief