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Three Lifts

Mark during last year’s CrossFit Games Open

Apparently registration for the 2018 CrossFit Games Open opens later this week. It begins in less than 50 days. Who’s ready to build the crew?

ARTICLES

+ The Only Nutrition Article You’ll Ever Need – WODprep

CrossFit WOD for Tuesday 1/9

establish a heavy load for each of these:
– hang snatch 3-rep
– hang clean 3-rep
– front squat 3RM

Post results to whiteboard!

CompEx WOD

3 rounds for time:
7 muscle-ups
14 power snatches, 50%
21 cal

then AMRAP in 10 minutes: 10m weighted lunges

HIIT WOD

Long Interval

T-spine work
– reach, roll, lift
– pretzel twist
– banded wall back extension

3:00 on, 1:00 off for 6 cycles
two in, two out (each direction)
15 T-pushups
max cal row

2:00 on, 1:00 off for 5 cycles
– 30 lateral hops over mb
– max squat thrust slam ball

Double Unders and Muscle-Ups

Mark B doing dubs during the 2017 CrossFit Games Open

Notice how upright Mark is in mid-jump. This tells us that he’s only moving his torso, legs, and head as one piece so that he can put all his focus in the twists of the wrists. Hands are fairly low, with a low grip on the handles.

Although this picture doesn’t give us the best profile view Mark’s hands are probably just forward of his body from the side.

ARTICLES

+ Aer Fit Pack 2.0 – Aer SF

CrossFit WOD for Tuesday 9/12

for time:
18 alternating dumbbell snatch, 50/35#
6 muscle-ups
15 alternating dumbbell snatch, 50/35#
5 muscle-ups
12 alternating dumbbell snatch, 50/35#
4 muscle-ups
9 alternating dumbbell snatch, 50/35#
3 muscle-ups

Post time to whiteboard / comments!

Gymnastics Strength WOD

squat series, dips, Arabesque rotations, midline & shoulder conditioning, stretching, low ring skills

CompEx WOD (6am)

5 rft:
20 wall ball, 20/14#
10 hang power cleans, 70/48kg

EMOM for 12 minutes:
a. 6-9 c2b pullups, 8-12 pistols.
b. 8 snatch deadlifts, 70/48kg

21-15-9 rft:
OHS, 43/29kg
HSPU
toes-to-bar

Foundations 10

EMOM LIFTS! 3 Position Pause Snatch

You Go, I Go!

Mark B and Nathan A

ANNOUNCEMENTS

+ Monday is Labor Day and we’ll be running “Holiday Hours”. CrossFit class at 9, 10, 11AM & Weightlifting at 12PM.
+ No 6:30PM Weightlifting class on Friday, 9/1. (7:30PM Weightlifting only).
+ We are hosting the FREESTYLE CONNECTION Seminar with Carl Paoli on Tuesday 9/26. Register for the event here!

ARTICLES

+ Vitamin B6 and B12 Supplements Appear to Cause Cancer in Men – The Atlantic

CrossFit WOD for Thursday 8/31

YGIG for 20 minutes:
a. 25 situps, 50 double unders
b. max SDHP, 40/25kg

Score is max total sumo deadlift high pull reps. Post score to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Foundations WOD – Class 5

“PANIC BREATHING”
500-400-300-200-100m rows, meanwhile partner holds double kettlebell rack position. You Go, I Go, for time.

Pace and Cycle


Mark-Anthony B

For those who did this last time: do you have a pace to hold so you could possibly go heavier? Is there a cycling technique you’ve figured out?

CrossFit WOD for Volume Sunday 1/15

7 sets of the following complex:
high hang clean + hang clean + touch-and-go clean + push press
high hang clean + hang clean + touch-and-go clean + push jerk
high hang clean + hang clean + touch-and-go clean + split jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar.

Rest as needed between sets and try to increase weight after each set. Compare to 15JAN2016

Post highest successful load to whiteboard!

Olympic Weightlifting WOD

front squat, clean & jerk, clean high pull

Kettlebell WOD

Ground Force
Planks and Armbars
Skills: Snatches
Press work
Armour Building