Month: February 2018

Wed, 022818

18.1 Laughs!

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Join us Friday night for 18.2. Reminder, 5p warmup, 5:30p first heat. Heat sign up sheet will go live later today and posted in the private FB group.

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4 rds

30’ OH Walking lunge 115/83 105/73

8 burpees over bar

30’ OH Walking lunge

10 hang power cleans

12 front squats

30’ HS walk

Rest 4 min x 4

*modify as The Open would for scaled.

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Post class:

Becomplete:

1. db sa row 10-12 reps x 3 sets each side

2. 3×15 band high face pulls

3. I’s, Y’s and T’s – inverted bench – 3 sets of each 8-10 reps per

4. Reverse Rabat’s L-Sit – :10/:20 x 8

5. Crossover symmetry protocol

Tuesday, 022718

Congrats to everyone who participated in 18.1. Amazing showing by all ????????

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Join us Thursday, 8p to watch the announcement for 18.2.

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Friday Night Lights – We will start our warmup at 5p and run our first heat this week at 5:30p! Hopefully all can join us for another amazing week.

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Fitness / Performance:

A. Gymnastics skill session – ind focus

B. Chipper – afap

50 / 40 cal row

40 pistols

30 c2b pull-ups

40 push-ups

50 / 40 cal row

Monday, 022618

Everyone make sure to submit their 18.1 score!

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A. Snatch + Hang Snatch + 2 OHS; climb to heavy for the day.

15-18 min

B. Conditioning:

Ladder : 5 min

1/1.2/2.3/3.4/4.5/5 etc

Ohs 135/93 – 115/83 – 95/63 etc

Burpee box jump overs 24/20

Rest 3 min

AMRAP 5

7 wall balls

5 Ghd sit-ups / 8 weighted sit-ups

**modificAtions allowed and to open standards.

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Post class:

A. Pull-up / gymnastics work off CAP website

B. Becomplete:

1. waiters carry. 60’ x 4-5 sets each arm

2. Seated double dB row. 8-10 reps x 3 sets

3. 2 sets of 20 banded dislocates

4. 5 min squat therapy

5. Crossover symmetry protocol

Saturday, 022418

Sarita

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Fitness / Performance:

A. Weighted Ring Dip – 5×5 – athlete choose heavy across or ascending

B.

3 min max cal bike

Rest 3 min

2 min max burpee box jump overs 24/20

Rest 2 min

1 min max front squats 185/123

Rest 4 min

2 min max burpee box jumps overs

Rest 6 min

3 min max cal bike

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Post class:

Becomplete:

1. 10 min scap work

2. Ghd back extension 3×12

3. Wall squat work – 5 min

4. 5-7 min upper thoracic

5. Crossover symmetry protocol

Friday, 022318

18.1 is here!

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Announcements:

A. Friday Night Lights kicks off tonight at 5:30p. @capraccotaphoto will be in house shooting all night. Heats will run efficiently and organized. Hopefully everyone can join us! Opens t shirts will be available for those who ordered, with a few extra potentially.

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18.1 Pacing Sheet CLICK HERE

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am: Prep (for folks coming to Friday Night Lights / and have the time)

A. 5-10 min of athlete specific mobility; focus is scape, chest and hamstrings / hips

B. Row 500m x 3; 70%, 80%, 90%; rest 3 min between

C. Movement Prep for 18.1. T2b progressions, into light DB movement into :12 bike bike sprint, 3-4 ads of this before specific prep

D. 18.1 Prep

@95%

8 t2b

10 db clean and jerks (5 each side) 50/35

14/12 cal row

Rest 1 min

Another round, scaling back,

Rest 1 min

1 round at “PACE” for your in the workout.

*see notes on workout above.

E. Cool down + white board sessions of your strategy and visualization (dry runs no weight through and transitions)

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pm:

18.1

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*bullet Points for 18.1

* MAP Training at its finest

* Transitions will be key for many. Think 39 transitions at :90 rounds.

* Finishing the row efficiently and intelligently to get off and get on bar to progress through next round

* Relax hands on the DB throughout the reps

* Inside leg, versus outside for majority of folks

* Its a rowing workout for the upper level athletes. Who can hold what pace on the row, per round. Round 1, should be slightly OFF from your pace. Work your way into your pace here, versus going out to fast.

* T2b; unbroken for higher level shouldn’t be issue. Going 5/3 early on is perfectly fine for those pacing those scores. See chart for pacing and scores.

* Fight for paces, don’t let up. . . few seconds here, few seconds there, through all these transitions and rounds; you will end with reps on the table.

* You guys have built out to a workout like this PERFECTLY. Trust in your training and what you are capable of.

* Have some fun out there

* Make it hurt!

Thursday, 022218

Announcements:

A. Join us tonight at the gym to watch the 18.1 announcement. Announcement starts at 8p.

B. Friday Night Lights : starts at 5:30p on Friday and running throughout. We hope everyone can make it!

C. 2018 CF Free Open T-shirt’s and Tanks will be in on Thursday.

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Team Thursday or Recovery Prep for 18.1

A. 7 min to hit max max split jerk

Rest 2 / transitions

B. 5 min max cal bike

Rest 2 / transition

C. AMRAP 10 – alt rds 1/1

3 burpees

6 wall balls

60 squat broad jump *must stand up front jump before next jump

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Post class

A, db sa roe 8-10 reps x 3 sets

B. Crossover symmetry and scap work

C. Recover!

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Recovery:

Bike

10 min steady 70-80%

10 min :30/:30

20 min at Z1 Recovery

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Foam roll, release and recovery

Wed, 022118

Competitors getting some laughs leading into 18.1

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Announcements:

A. Join us Thursday night at the gym to watch the 18.1 announcement. Announcement starts at 8p. We will ordering food prior so if joining, let us know.

B. Friday Night Lights : starts at 5:30p on Friday and running throughout. We hope everyone can make it!

C. 2018 CF Free Open T-shirt’s and Tanks will be in on Thursday.

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4 rds @70-80% ***stay here!!!!

Row 300m

30 UB double Unders

10 DB / Sqt cleans 50/35

30’ lunge with kb. Front rack position

12 t2b

30 DU

10 power snatch tnG 95/63

Row 300m

Rest 5 min between rds

Tuesday, 022018

In House Team Competition

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Announcements:

A. Join us Thursday night at the gym to watch the 18.1 announcement. Announcement starts at 8p. We will ordering food prior so if joining, let us know.

B. Friday Night Lights : starts at 5:30p on Friday and running throughout. We hope everyone can make it!

C. 2018 CF Free Open T-shirt’s and Tanks will be in on Thursday.

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A. Power Clean + Push Press + Hang Power Clean + Push Jerk ; build to max in 15 or so min

B. @110%

:20 of Thrusters (75/53)95/63(115/83)135/93

:25 of box jumps

:30 on row

rest 4:00 x 4 sets

*each set of thrusters climbing in weight

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Post class:

5-7 min emom of HSPU; keep volume / intensity low and tng reps – just working cycle time and inverted pressing today

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accumulate 3 min of L-Sit Holds; athletes choice of variation

Monday, 021918

http://crossfitfree.com/wp-content/uploads/2018/02/img_1819-1.mov

Juan, easy 325# clean and jerk

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Announcements:

A. Join us Thursday night at the gym to watch the 18.1 announcement. Announcement starts at 8p. We will ordering food prior so if joining, let us know.

B. Friday Night Lights : starts at 5:30p on Friday and running throughout. We hope everyone can make it!

C. 2018 CF Free Open T-shirt’s and Tanks will be in on Thursday.

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A. Back sqT – up to 90% for 5-7 singles

B. amrap 10

1 + 1 (snatch + ohs) x 3 @155/103

6 bar facing burpees

9 C2B pullups

12/10 Cal bike

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