Thursday 170316 WLC Post Test WOD

None of us knew, way back in mid-January, that Dave Castro was going to program dumbbell movements in this year’s CrossFit Games Open. We also didn’t know that he would choose 50/35# as the prescribed weights either. And even though we didn’t know any of that… just imagine how surprised everyone will be WHEN we find out that WOD 17.5 is 21-18-15-12-9 of 50/35# dumbbell thrusters and something else (rowing)! And while that is MY prediction for 17.5… it is also very close to our Post-Test WOD for the Whole Life Challenge which happens today (and also happened on Saturday January 19th at 8:30am as the preliminary).

Go hard, beat your previous score… if this is your first time doing it- try and “WIN.” You have plenty of time to recover for your 17.4 performance. After all- since 17.5 is going to be thrusters, you don’t have to worry about doing them again this Friday/Saturday!

Rod moves from a strong drive to getting under the bar. PR on the power clean.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Whole Life Challenge Post test WOD
For time complete:
21 DB thrusters (50/35#)
400m run
18 DB thrusters
400m run
15 DB thrusters
400m run
Post time to journals/chalkboard and to Whole Life Challenge site

5pm CrossFit Games Open announcement 17.4

Wednesday 170315 Row & Press Couplet

The barbell use continues- coming off of Monday’s heavy back squats, Tuesday’s heavy power cleans, today we have another lifting session but it’s comparatively light. That is, until you notice that it’s strict pressed. And you see that it’s all hidden within 3500m of rowing! Nobody ever said it would be easy.

Thib teaches the sled who is in charge. (The sled won this by the way)

Wednesday’s WOD at 7 and 9am, 4 and 6pm
For time complete:
500m row
10 strict presses (50/35kg- from ground)
1000m row
15 strict presses
2000m row
20 strict presses
Post time and load to chalkboard/journals

Tuesday 170314 Power Clean and a Triplet

Congratulations to Laurie who defended her title and is still the US National Masters champion in Olympic weightlifting in her class (weight, age, gender). She hit a 29kg snatch and a 43kg clean and jerk for a 72kg total. Way to represent, Laurie!

Welcome to a few newcomers to the Hut: Peter D joined us 2 weeks ago. He is a personal trainer and relatively new to CrossFit programming though he does have experience with the barbell lifts. He goes by “PD” on the chalkboard because Peter is the most common name at the Hut! Paul Y is midway through Elements training. You recognize him because he has been filming you on Saturdaysduring Open WODs. Returning athlete Paul T is back to group classes with us. He is an avid waterman and is on the pulse of many adventure/action sports. Welcome!

In 17.3, Debby nailed MANY pull-ups over her previous record of ZERO! She is top 300 in the world in 60+ category.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power clean
15 minutes to work up to a heavy 3 rep set
Compare to Feb 25 2016
-then-
Five rounds for time of:
25 doubleunders *
15 KB swings- American 24/18kg
Power clean, 1 rep at today’s 3RM weight
Post time, load and any scaling to chalkboards/journals

*plate jumps if you can’t nail these DUs

5pm Open Training Hour

This Week’s WODs March 13-17th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
5-5-5-5-5
Post heaviest 5 rep set to chalkboard/journals and PR board
Compare to: Jan 5 2017, Nov 21 2016, July 26 2016 (for volume)
-then-
On a running clock for 2 rounds, as many total reps as possible of:
Burpees for 1 minute
Toes to bar for 1 minute
Wall ball shots for 1 minute
Post total number of reps for the 6 minute period to chalkboard/journal.
 
5pm Open Training Hour
 
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power clean
15 minutes to work up to a heavy 3 rep set
Compare to Feb 25 2016
-then-
Five rounds for time of:
25 doubleunders *
15 KB swings- American 24/18kg
Power clean, 1 rep at today’s 3RM weight
Post time, load and any scaling to chalkboards/journals
 
5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, 4 and 6pm
For time complete:
500m row
10 strict presses (50/35kg- from ground)
1000m row
15 strict presses
2000m row
20 strict presses
Post time and load to chalkboard/journals
 
5pm Open Training Hour -consider getting in your WLC post-test if you can’t make it Thursday
 
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Whole Life Challenge Post test WOD
For time complete:
21 DB thrusters (50/35#)
400m run
18 DB thrusters
400m run
15 DB thrusters
400m run
Post time to journals/chalkboard and to Whole Life Challenge site
 
5pm CrossFit Games Open announcement 17.4
 
Friday’s WOD at 7b adn 9am, 3 and 5pm
17.4 Practice or “For Real”
 
Saturday 17.4 Intramural Open
Warm up begins at 8am, first heat at 8:30am
 

Friday 170310 Open WOD 17.3

WORKOUT 17.3 Rx’d
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (43/29kg)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (61/43kg)
*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups
4 squat snatches (83/61kg)
*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches (102/70kg)
*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups
2 squat snatches (111/79kg)
Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups
1 squat snatch (120/83kg)
*If all reps are completed, time cap extends by 4 minutes.

VARIATIONS Rx’d
Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 34-47-61-70-83-93kg
Women use 20-34-43-52-61-70kg

VARIATIONS Scaled:
(Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 20-34-43-52-61-70
Women use 15-25-29-34-43-47 lb.
Scaled Masters 55+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 20-34-43-52-61-70kg
Women use 15-25-39-34-43-52kg

Thursday 170309 Chipper or X RFT

Watch Laurie compete at the US Nationals Masters Olympic Weightlifting meet in Savannah GA on  Thursday March 9 at 7am in CA our time. Laurie says, “There are 12 of us total only three in my age group (although we lift in order of the weight lifted). I’m guessing that I will start at around 30 kg for the snatch and 40 kg for the clean and jerk. There are three tries for each lift, the snatch is first, the clean and jerk comes after that.  I will be trying to break my own records set last year. They were 34 kg snatch and 42 kg clean and jerk. I don’t know about the snatch (have not done 34 before or after last year’s competition) but I think I should be able to go to 44 kg for the clean and jerk. ”

2017 National Masters & 2017 American Open Series 1 – Live and Free online at http://www.teamusa.org/usa-weightlifting/live

Best of luck Laurie- we are cheering for you!

Cross Creek will be closed soon… take a look at the map and Le it help you determine your route to the Hut

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Chipper OR Create rounds of your choice for time of:
60 box jumps (30/24″)
80 DB floor presses (40/30#)
100 cal row
Post time and method and scaling to chalkboard/journals

5pm Open Annoucement- get your guess in the canc

Wednesday 170308 Triplet AMRAP Sprints

Full on sprint.  That is what is intended for this work out. Quickly get your double unders, hopefully in one set – obviously all 15 swings go unbroken – then touch and go your deadlifts if at all possible. Next, completely rest for exactly 1 minute. Repeat. Repeat. Repeat. Get the idea? Three, two, one, go!

more action from 17.2 last Saturday… way to go Michelle

Wednesday’s WOD at 7 and 9am, 4 and 6pm
On a 15 minute running clock complete as many total rounds and reps as possible of:
25 double unders
15 KB swings (24/18kg- American)
5 deadlifts (90/65kg)
Rest for exactly one minute at the end of each round

5pm Open Training Hour

Tuesday 170307 Handstands and a Two Rounder

Our current Whole Life Challenge is currently in week 7 with one more week to go. We will run a post-test NEXT Thursday in all group WODs. That means if you would like to do the post-test WOD as a group class, then please attend any training session on that day- March 16th. You can alternatively choose to complete the WOD on your own- as long as you attend a 5pm training session on Monday, Tuesday or Wednesday of this or next week.

Dave captured by Josh during 17.2 last week during the open Saturday session.


Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Handstand/push-ups skill work and practice
-then-
Two rounds for time of:
50/35kg push press, 25 reps
50 air squats
800m run (bike 1.2 miles then row 1000m for non-runners Rx)
Post time and load to chalkboard/journals

5pm Open Training Hour

WODs for March 6-11th 2017

Welcome back from the weekend… and we move into The Week of Open WOD 17.3. Clearly you are getting the rhythm of these 6 weeks and understand that Friday’s WOD gets announced on Thursday night- when you should be at The Hut with the rest of us at 5pm. Monday-Wednesday programming is ‘somewhat’ regular in terms of its focus on ‘constantly varied, functional movement, executed at high intensity’- but it is how YOU modify it to fit your cycle for the week that is key. These days can stand alone as standard CrossFit protocol if you go hard and heavy enough. But with the “KNOWN” of a competition WOD on Friday/Saturday you should obviously do what you can to be ready for the day you throw down. IF you are throwing down at all… we we recognize that many of you are not in the Open. No problem at all… keep showing up and going all out!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat, 5 reps
20 minute time limit to a heavy 5 rep set
Post heaviest set to chalkboard/journals
-then-
Tabata 3 movements; 20s work, 10s rest for max reps each of:
40/30# DB Renegade row and plank knees to elbows, 8 sets
30 second rest/transition
Hand release push ups, 8 sets
30 second rest/transition
Long legged sit ups,8 sets
Post total reps completed for each movement to chalkboard/journals

5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Handstand/push-ups skill work and practice
-then-
Two rounds for time of:
50/35kg push press, 25 reps
50 air squats
800m run (bike 1.2 miles then row 1000m for non-runners Rx)
Post time and load to chalkboard/journals

5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, 4 and 6pm
On a 15 minute running clock complete as many total rounds and reps as possible of:
25 double unders
15 KB swings (24/18kg- American)
5 deadlifts (90/65kg)
Rest for exactly one minute at the end of each three minute block
Pick up work at the place you left off in previous round.

5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Chipper OR Create rounds of your choice for time of:
60 box jumps (30/24″)
80 DB floor presses (40/30#)
100 cal row
Post time and method and scaling to chalkboard/journals

5pm Open Annoucement- get your guess in the can

Friday’s 17.3 at 7 and 9am, 3 and 5pm
TBA

Saturday 17.3 Event
8am open, 8:30am first heat