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

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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!

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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

+

Foam roll, release and recovery

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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

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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

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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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Friday, 021618

Eat your veggies! Have you dialed in your eating for this years Open? While drastic change approaching the Open is not the intent, understanding the proper amounts to shoot for for your personal daily goals is crucial! Let us know if we can help.

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In House Competition kick off tomorrow at 9a. There will be no classes tomorrow. Teams are posted on the CF Free Private FB Group.

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Fitness:

A. Snatch – max (athlete chooses position)

B. Back SqT – heavy single for the day

Post class:

800m run x 3-4 @80%. Rest 3-3:30 between

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Thursday, 021518

Announcements:

1. Teams for In House announced later today

2. CFF 2018 Open shirts are coming. Add your size in our fb group to thread if you want one.

3. Have you registered for the Open? Join us each Friday night for Friday Night Lights.

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Team Thursday

Teams of 2

Running clock

4 min bike max calories

75 t2b , into

Alt 15 rds of strict “Cindy”

80/65 cal bike

100 ohs 75/53

1750m row (alt every 250m) *modify for women teams for accuracy

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