6044_1548121282174847_315503094236881212_n

18 January 2016

RACK CITY

The Open is coming…..

Registration is open. This is the link: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

We’ve got some good ideas TBA for making this the funnest one yet.

Today is an exquisite Monday WoD with both the opportunity to test your absolute strength as well as your weightlifting tenacity and grip endurance.

Lift wisely and use this opportunity to practice all of your efficiency keys. Be rhythmic, be poised hit your targets, make your lifts.

#cfbbsquad
#cfslfam
#believethehype

Deadlift (15 min to find Max for today)

Metcon (Time)
With 50% of your Max Deadlift for today perform

15 Cleans for time

rest as needed before moving on

Metcon (Time)
With 50% of your Max Deadlift for today perform

12 Cleans for time

rest as needed before moving on

Metcon (Time)
With 50% of your Max Deadlift for today perform

9 Cleans for time

 

 

 

 

 

 

 

944964_1546764958977146_397909609553842446_n15 January 2016

FUNTIME

When Rich Froning was asked why he didn’t slow down after he found himself with an insurmountable lead on the competition, he replied,

“So there’s no question.”

Today, leave this workout with “No question” that you gave it your all.

#cfbb
#cfsl
#thisisnotahobby

Weightlifting

Shoulder Press (12 minutes to find a max)

Metcon (AMRAP – Reps)

In teams of two, for 12 minutes, acquire as many points as possible by completing any of the following:

Muscle Ups = 7 points
Bar Muscle Ups = 5 points
Chest to Bar = 3 points
Pullups = 1 point

Rest 2 minutes then

In teams of two, for 8 minutes, acquire as many points as possible by completing any of the following:

30″ Box Jump Over = 5 points
24″ Box Jump Over = 3 points
20″ Box Jump over = 2 points
14″ Box Jump Over = 1 point

**the score on Wodify will say reps but we are not putting in reps, we are putting in points so do your math first!!!

 

12439088_1545776765742632_8550420100143066965_n

13 January 2016

The goal is not just to get fit, but to stay fit.

And every day that you stay fit is a PR.

#cfbb
#cfsl

The Lion Tamer (AMRAP – Reps)
With a continuous running clock

Starting at 0:00

1 minute of each of the following:

Double Unders
KB Wall Balls Shots 53/35
HSPU
Alternating KB Snatch 53/35

then
Run 400m

At 10:00

1 minute of each of the following:

Double Unders
KB Wall Balls Shots 53/35
HSPU
Alternating KB Snatch 53/35

then
Run 400m

At 20:00

1 minute of each of the following:

Double Unders
KB Wall Balls Shots 53/35
HSPU
Alternating KB Snatch 53/35

then
Run 400m

*so you will do 1 minute of each exercise and immediately go out for the run after the minute of KB Snatch, you will then have the remainder of that 10 minutes to rest.

*score is reps (divide DU’s by 5)

*don’t drop the Kbs, they’re not rubber
Video for KB Wall-Ball shots

scale to KB taters if needed

Cool Down
Couch Stretch and Foam Rollin

12439020_1545317545788554_2905145211079167691_n

12 January 2016

SUCK IT UP

“The greatest sight in the world is to see a Brave man struggle against Adversity.”

Back to work.

#CFSL
#CFBB
#openready

Front Squat (Establish a 3RM )

Metcon (Time)
21-15-9

Front Squats 135/95
Pull-ups

***Every time you come off the pull up bar or drop the barbell, you must perform 10 lateral jumps over the barbell. Both feet leave the ground and land on the other side at the same time for it to be RX.

***If you do it unbroken you won’t have to do any hops smile emoticon

12508887_1544887522498223_2533532500371833894_n

11 January 2016

DIET SPRITE

Woohoo!!

Week two after the holidays. Getting back in the swing. I must say that I saw some really pretty Low Hang Snatches going on last week.

I get to say this when I coach, but I know some of you guys haven’t heard it.

Good CrossFit is pretty. There is an elegance and rhythm to sound and efficient human movement similar to how noise comes together to make music, and seasoning to make delicacy.

Focus on making your movements pretty and your efficiency will increase, your reps and loads will go up, and your WoD times will come down.

#cfbb
#cfsl
#crossfitpretty
#wodelegant

Weightlifting
Sumo Deadlift (Find a Heavy 5)

Metcon (Time)
For Time

50 GHD’s
50 Burpees