Congrats to our L1 attendees!
VOLUME
A – Hang Power Clean EMOM 6 x 2 (75 – 90%)
B – Back Squat 5 x 8 (65%) Final Set is AMRAP
TECHNIQUE
1 Power Clean then 1 Hang Power Clean EMOM 12
3 Rounds for time of: (8 minute cap)
10 Overhead Squats (135/95 or 45% of Back Squat)
50 Double-Unders
Post load and time to comments.
This time last year… we featured a pic of Brett Getting Air on a box jump.
Preparing for the Open
-Bryce Wood
The CrossFit Open is coming up quickly, and if you’re interested in competing, you still have time to work on some of those things on your suck list. So what should you be preparing for? If doing well in the Open is important to you, there have been some trends in the past that you can almost be guaranteed to see again this year. The following is a list of movements that have been included in both Opens in 2011 and 2012.
- Double-Unders. Sets of 30 in 2011, one set of 100 in 2012.
- Box Jumps. Both years have been 24″/20″ with a full open on top of the box.
- Thrusters. Both years were 100/65.
- Muscle-Ups. In 2011 and 2012 muscle-ups were done at the end of a chipper style workout.
- Wall Balls. 20/14 were the rx’d loads for both years.
- Burpees. Popped up both years with a little variation, bar-facing, and a jump requirement.
- Chest-to-Bar Pull-ups. These were included in a Fran type of workout both years.
- Toes-to-Bar. These were in both years in the 10 range of volume.
- Snatches. 2011 was 75/55 and in 2012 the weight built up to 210/120 in sets of 30.
So knowing all of this, what is your best move going forward? Rather than scaling the movement or weights of the more difficult things on your suck list, try scaling the reps instead and challenge yourself to get through the movements as rx’d every once in a while. You are almost guaranteed to see all of these pop up again this year at some capacity, so why not be prepared? If you follow CrossFit Chicago’s programming, you’ll typically see every one of these movements pop up at least once/week. So don’t be left behind not having challenged yourself before game day without at least giving yourself a chance to practice. There’s plenty of time to build capacity in all of the movements, and improve your potential for the 2013 CrossFit Open.
2 EMOM for 6 minutes, hang cleans @ 185
5×8 Squat @ 225
WOD Rxd
3:58
Jumped in the 7am w/Coach Erin
Power clean & HPC EMOM 12
85-85-95-95-100 throughout. Still reinstilling that technique after my long hiatus. No hook grip yet, but still no pain which is awe-some.
Metcon–Subbed front squats for OHS at 105# from the floor, so got in just a tiny bit more clean work.
5:37
Technique – 155-175#
WOD – 95#, 25 DU – 7:02. So much wasted effort on the DUs. Left hand still numb due to overhead squats. What’s with that?
Power Hang Clean 6×2 75-90% @ 165,170,180, 185, 190, 195
Squat 5×8 65% @ 3×165, 2×175 AMRAP 12
metcon: 7:05 – First time doing overhead squats so went with 95#, could have done more but wasn’t sure. This was also the first time I was able to DU’s as rx’d. Took me a long time as I can only string like 5-10 in a row, then drop a few f-bombs after I whip myself, baby steps.
EMOM, first 3 rounds at 70#, remainder of rounds at 75#.
OHS: 55#, this is a tough movement for me so didn’t want to go too heavy. Sets were 10, 5-5, 7-3. Time: 7:45, tripped up on du’s at the end but thankfully was able to finish under the time cap. Difficult to catch my breath after the double unders and transition into the OHS.
A 165-165-175-185-185-185
B 4×8, 1×15 @185 (I think I am underestimating my back squat 1RM)
Conditioning – 6:20 @95#
OHS are a very poor movement for me, rather, a great opportunity for me to improve. DUs were smooth; broke up the last two sets due to fatigue rather than trip ups.
Don’t forget about the Holiday Party on the 26th (https://www.facebook.com/events/398078470278124/) and that award ballots are due soon! So make sure to feed the ballot box.
Good to be back after a bit of a layoff.
EMOM: – 155# (12)
WOD – 75# OHS – could add a little more weight to these next time, shoulder mobility improving., 25 DU – 6:35. Very rusty on DU’s, didn’t connect for more than 8 in a row.
@ Marc S. You can google ’1 rep max calculator’ to link to a website to determine it. Most of them are fairly accurate. Although you may want to try your numbers from a prior week since to get the best estimate.
Technique – first 4 at #73,then finished and #93
Ohs@#53
150 singles
7:45
@ Marc S
What Glenda said.
http://www.exrx.net/Calculators/OneRepMax.html
Sooo good to be back, seriously, feels like home.
I have a lot of technique work to do, but that’s ok.
Technique: 45/65/85
Metcon: 42# – 5:16
DUs were there my conditioning was not.
Great to have Jen Kole and Meg Raz back to the 9am, I’ve missed you guys!
Technique – Up to #87, HPC started to feel better after Kelly’s help.
Metcon: DNF – tried to get my DU’s in but they were not working for me today. OHS #53
Split Clean, EMOM 6 X 2 reps: 225#-235#-245#-255#-265#-275#
Front Squat, 5 x 8 reps @ 65% (215#), no amrap set for me
2 mins cumulative good morning isometric hold @ double grey band resistance
Great Coaching from Kelly at the 11am.
Technique up to 135. Metcon 7:27. OHS 75# subed 200 meter row for DU.
If I work really hard between now and the Open is there even a small chance that I could become 1/10th as sexy as Bryce is in that picture? Please go easy on me, my ego is tender.
PS- who is that in the background checking out Bryce’s bootylicious behind?
Technique @ 11am – thanks Coach Kelly
Power Clean + Hang Clean
185×12
Missed the hang clean on round 9 twice
Did 200# on the Power Clean and missed the Hang Clean
Metcon 3RFT
Front Squats at 122#
20 doubles
5:37
Great noon class today with Kelly.
Did technique and worked up to 215#
Metcon finished in 7:30
Had to scale down to 115 on OHS and subbed 200m row for 50 DU. Not feeling it lately due to injury. Great class and atmosphere despite my dismal performance.
Good 7am with Erin
Back after a 2 week vacation, my body wasn’t exactly as excited to get back in as my brain.
Did manange to string together 21 DU’s a new record for me!
Really frustrating workout today…
6×2 EMOM hang cleans up to #215 – these felt good
3×8 back squats #185 amrap 12
I knew I had to scale this workout but even #115 felt rough warming up so I did #105. Half way through I went to #95 and still DNF. I am really unstable lowering the weight and not losing it in front of me. Once i am at the bottom standing up with it is much easier. Im not sure what Im doing wrong, maybe its my mobility…
Props to Woody going with #135
10:24
Passed the cap due to a slight mod:
10 OHS
50 dbl-unders
10 OHS
1 walkthrough/quick intro with a cop named Mike
50 dbl unders
10 OHS
50 dbl unders
Damn that Ben guy. I wanted to do this one in class!
Clean technique: Worked up to 120# (just one set at that weight.)
These actually felt pretty good today. Not the most beautiful form at 115# and 120# but it didn’t feel super heavy.
Metcon: 5:14
75#
50 DUs
Post WOD talked to Rudy and he determined I should go more narrow on my OHS grip. I had a lot of pressure on my thumbs from using the same width as my snatch grip. Thankfully, I just had to break up the last set of OHS to 7-3.
Fun quick WOD!
Cleans up to 225 working on form
WOD rx’d in 7:45.
First round in 1:04.
Overhead squats are not my friend
This is my kind of WOD! Too bad that the sickness that’s been going around has finally caught up to me :/
PC Technique: Worked at 135# and will need to increase for next workout. Handled the weight fine on the 1 PC, 1 HPC EMOM for 12 mintues.
Metcon: 65# Scaled too much, but worked on form and pleased with my mobility. Need to increase weight on this movement too. Overall a good Monday morning at the Box.
Hang power cleans
2 reps EMOM for 6 minutes
185-195-215-225-225-225
Felt good
Back squat
3×8 @ 185
Called it there as my back felt tight
WOD (Rx)
3 rounds
10 OHS @ 135
50 double unders
Had a hard time gripping the jump rope for double unders after the OHS
OHS
Round 1 – unbroken
Round 2 – 9/1
Round 3 – 7/3
Goal was to go unbroken on OHS but was ok with this,
But should be able to go unbroken.
Finished first round at 1:01
Finished second round at 3:15 and then couldn’t double under
Finished WOD at 5:52
Brutal! Double unders were rough due to grip which I was not expecting.
1PC 1HPC EMOM12
185×6,205×2,225×4
First time cleaning heavy since Oct at the Jon north Oly Seminar. Wrist is finally good to go!
OHS@95 and 30 double unders
4:02
Already did the metcon earlier but wanted to work on double-unders and a weight that I would comfortably do a full snatch and 9 ohs unbroken. Originally wanted to do 50 double unders but went with the suggested scale that Val advised.
A – Hang Power Clean EMOM 6×2 (5 @ 265/1 @ 275)
B – Back Squat 5 x 8 (AMRAP x 21)
Conditioning – 3:48
Back Squats @ 235
4pm’r with Kelly and Randy
Strength:
A: Hang Power Cleans @ 6×2 145/145/155/155/160/160
B Back Squat @ 5 x8 @ 155(12amrap)
Metcon: 6:30 @ 125lbs
-should have pushed for rx weight
Post: 4 x 12 Ghd situps
4 x 1min amrap Russian Kb Swings(2pood)
Where is a good bar to watch ‘Bama lose?
A-Hang Clean 6×2 EMOM
225, 230 2-4, 235×1, 225
B-Front Squat 5×8+ @ 225#—AMRAP 20
My hang clean form is bad, pull is way early. I am usually pretty good on my snatches, but I am always early pulling on my cleans. Need work.
Metcon Rxd–4:23. I had a bad hand placement on the bar on round 3, causing me to really fight on my reps and I thus dropped the bar after 7 reps. Bummer as this workout should be unborken and it cost me sub 4. Double unders 1 or 2 trip ups in first 2 rounds, round 3 unbroken.
D1) 4×12 GHD sit ups
D2) 4x 1 min AMRAP 2 pood russian KB swings (didn’t count)
E1) 10 min planks
@Crossfit Omaha (Omaha, NE)
WOD
12 minute AMRAP
3 Deadlifts
3 Power Cleans
3 Front Squat
@176# 8 rounds
This was a lot harder than it looked on paper. I was trying to keep a pace of 1 round per minute but quickly dropped off after round 4. I was feeling weak after a lack of sleep last night and the plane ride from Chicago. Front squats were my limiting factor here, even with lifting shoes on, I had trouble sitting in my heels and my back started getting sore from compensating for the weight.
@Everyone
Bob Harper brought CrossFit to the Biggest Loser tonight. He set up a whole CrossFit gym outside for his team and he brought in special trainers; Rich Froning, Julie Fuche, Jason Khalipi, and many elite athletes. It was pretty cool to watch.
Lots of squats = probably not a good night for me.
Hang Power clean 6×2: 155# 3x and 165# 3x
Back squats 5×8: 155#
Good cues from Randy on the hang cleans. Didn’t really attempt an AMRAP on 5th set of squats cause I was running out of time.
Metcon 95# OHS: 6:51
Thanks Kelly for adjusting my grip before round 3. I was out way too wide. I really need wrist straps. That was kind of pathetic. OHS, back on the suck list. At least I went unbroken on the DUs.
In Arkansas still…
Volume work.
Hang power cleans: 2×145, 2×160, 2×170
Back squats at 170, just did 5×8, no amrap
Did a run through of one of the Great Lakes wods. Didn’t go at it too hard, just wanted to get a feel for the movements and fatigue
3 rds
7 ohs 110#
20m overhead carry
14 box jump overs 24″
20m overhead carry
Holy shoulders!
Then practiced bar and ring muscle ups.
VOLUME
A – Hang Power Clean EMOM 6 x 2 (75 – 90%) 185, 185, 185, 195, 195 205
B – Back Squat 5 x 8 (65%) Final Set is AMRAP 205 2×8, 1×14 ran out of time
3 Rounds for time of:
10 Overhead Squats @ 135 10,10,5/5
50 Double-Unders – none were UB
7:19
Dang it Dylan! I DVR’d it, way to ruin it. Ha jk :) I think this season is going to be good. Jillian is back!
EMOM @ 135/145
Back Squats @ 135
Stayed a little bit lighter today, working on speed and staying loose before this weekend. Squats felt good.
Metcon 3:40 @95#
OHS unbroken
DU’s unbroken on the 1st set – one break on the 2nd and 3rd sets
could definitely be a little quicker
A) HPC @ 140#
B) BS @ 140 – 8, 8, 8, 8, 12
Metcon – 6:39
OHS @ 80#
First set unbroken, sets 2 and 3 where broken into reps of 6 and 4.
HPC’s at 165. Felt great, moved well. All due to quality coaching.
Back squat @ 185 5×8. Ran out of time and needed to get to the suck fest of a Metcon.
Holy smokes, this was horrible. OHS @95# and struggled mightily.
Mobility, suck
Depth, suck
Shoulders, suck
Total suckfest- DNF
Nice to have everyone coaching me on my last 3, they were my best of the day. Just for shits n giggles, did the last 50 double unders unbroken.
Roll Tide!
EMOM worked up to 105lbs
Metcon @ 45lbs
DNF =\
OHS continue to be my struggle.
Challenging day at the box, but good quality stuff.
PC + HPC EMOM: Started at 125# and worked up to 165#. I still need to focus on the shrug, but elbows were moving much faster.
Metcon @ 95# & 25 DU – 7:05
HPC 6×2 125-125-135-135-145-145. Thanks Johnny for the tip on getting my shoulder over the bar on the dip.
BS 4×8+ @ 145. AMRAP 11.
Met DNF!!! Scaled to 85. I think I allowed myself to mentally defeat myself on this one. Need to OS at least once a week to get comfortable with this. Finished at 9:11.
Worked to 170# for Technique.
I had a few fails at 165#, but Val pointed out that I can squat pretty well, which I had forgotten, and then was able to get 170# by dropping lower and faster. The PCs went fine, but I struggled with the HPCs.
Metcon:
Scaled to 105# and 27 DUs
The OHS went as expected and I was stringing 10-14 DUs, which made me think I might be able to finally start stringing these f*ckers together.
First day back in a couple of weeks and I’m nursing a sore back, so I went with technique today.
PC-HPC EMOM x 12- #155 x2, the rest at #165. I badly wanted to increase weight, this wasn’t too much challenge but I’m afraid of pulling a JoeP on my back so I laid off.
WOD- Started at #105 & 35. First round unbroken OHS, then did 40 double unders because they felt good. Next round my shoulders fell apart and I failed many OHS. 3rd round did #95, got them all unbroken again. 6:41 Not ideal, need to work the OHS a lot to get comfy again, as Glen said.
Technique – Got up to 75#. Attempted 85# a couple times and it didn’t work out very well. Need to focus on jumping back and getting my shoulders under in order to add more weight.
Metcon – 7:08
OHS at 30# (Thanks to Coach Kelly and Angie for helping me make sure they looked half decent!)
Went for 15 DUs. These are feeling a lot better and I’m getting less singles in between the doubles. Yay! Forcing myself to relax and look forward helps a lot.
Technique – 11 rounds @ 105#;1 round @115#
Metcon @65#: 4:58
and a jammed pinky for being a clutz
VOLUME
A – Hang Power Clean EMOM 6 x 2 (1 x 65#, 2 x 75#, 2 x 85#, 1 x 95#)
B – Back Squat 4 x 8 (65% = 117#) Final Set is AMRAP = 11
3 RFT:
10 Overhead Squats (55#/35#)
50 Double-Unders (scaled to 40)
time 7:52
First time doing volume. The cleans were fine, back squats were intense. Thanks to Val for talking me through them. Gave me the push I needed.
Metcon – had a bad feeling about the OHS but still went with 55#, didn’t make it past the first set of 10 before I needed to drop the weight. Just took the tens off & stuck with 35# for the rest of the WOD. Squats felt much better after that, like I was actually doing them right. Scaled the 1st round of DUs to 40, 2nd to 45, then did the 3rd round at 50. First time high volume DUs felt good in a WOD. Was able to string 10-15 together pretty often.
Volume EMOM HPC 6×2 @ 115 (3 rds), 120# (3 rds). Could have gone heavier sooner. BS 5×8 @ 120# (AMRAP 12, had more but wanted to ace some juice for the metcon).
Metcon @ 65#: 6:25 (or was it 6:52??). Breaks were too long. Was feeling the post-vacation, too-much-sugar blahs.
OHS is my weakest movement. Worked on good form, staying solid in the midline/core. The weight wasn’t necessarily heavy, but my ability to stay balanced and stable is weak. Was pretty happy with this considering my long and sad history.
I’m going to do more OHS work to see where I’m at since its been too long since I’ve worked on this. Maybe a 3RM is in my future???
Great energy in 8pm tonight. Thanks to Kelly and Val for much needed help. Clean 40-45-50-55-60-65. This felt light but was really working on form and saving for metcon. Just could not get du today but whipped the sh@t out of my arms. Ohs are my weakest movement and went embarrassingly light, but form really improved.
PC + HPC EMOM12: 135#, 145#, 155#, 165#, 175#, 185#, 195#, 200#, 205#, 210#, 215# (f), 215#
Failed rd 11 and didn’t have time to recover. Liked the 12 rds, able to slowly work up instead of jumping up too quickly with only a 6 min EMOM.
Metcon Rx: DNF (3 DUs shy of the cap)
Shoulders have been really sore lately, so the overhead squats were surprisingly difficult. Choked up on my snatch grip and that helped stabilize a lot, but it was too late. Would like another shot at this one.
Volume
HPC 6×2: 85, 95, 95, 95, 105, 105
BS 5×8 2 105# (AMRAP x 13)
Metcon @ 75#: 6:05
Fun having Sommer and Erica back at 4pm!
Volume
Hang Power Cleans – 1@140#, rest of the sets at 135#
Back Squats – 4×8 @ 175#, 5th set was only 4 reps. Had poor form and didn’t want to resort to bad habits just to get the reps in.
Wod – should have stayed home!
1st round – OHS and DU’s unbroken
2nd round – OHS 5-5, DU’s – jump rope broke after 10 then stole John G’s rope
3rd round – OHS 5-5 – attempted to use Erin’s rope – way too long! attempted to use Brett Raz’s rope – yup too long so Randy told me to do lateral jumps..which I started and then of course he laughed and told me to jump OVER the bar, hello!!
6:59
Great to be back after a long break.
Technique
1 PC + 1 HPC EMOM 12
4×75#, 8×85#
3 Rounds for time of: (8 minute cap)
10 OHS @55# /150 single-unders
OHS all unbroken and I really need to get a grip of the double unders… Time 7:13
technique: started at a way too light 65# – quickly moved up to 95# (9 rounds). need to move my elbows faster.
wod at 55#, went lighter than 45% to try going unbroken. dropped on the 9th rep in the second round. felt good overall. 20 double-unders, really had trouble today with these. board says 7:08 but i think i finished at 6:50.
EMOM for 12 min
1 power clean
1 hang power clean
75#x2; 85#x2; 90#x3; 95#x2; 100#x2; 105#x1
Metcon:
3 rds
10 OHS @55#
sub’d 20 du’s
5:56
* All OHS were unbroken, but I was afraid if I tried more weight my depth would suffer; du’s sucked the last round… couldn’t string more than 2 together!
Volume
HPC 6×2: 105, 105, 115, 115, 120, 120
Need to go heavier quicker next week.
Skipped back squats (did on Tuesday)
Metcon @ 75#: 4:41
Bryce scared me out of 85# so did 75# unbroken, but felt a strain in my left wrist on the last set. Rhythm on double unders was totally off today too.
Made this one up today. Came in with sore shoulders, so focused more on needed fundamentals.
Technique 65# for rounds 5-12. Kacey gave me a really good tip about pausing for a second in the bottom of the power clean (around the deadlift position), as I have been using my arms too much and at the wrong time.
Initially loaded up 55# for OHS, but OHS has never been my best move and it’s been a long time. Dropped down to 45# for WOD in 5:42. Think I was unbroken on OHS, except round 3. Double unders had too many stumbles in rounds 2 and 3.