Your workout of the day!
Erin and Melissa picking up some knowledge at The Outlaw Way training camp.
Be prepared for their return.
All WODS: “Girl Power”
1230 TEAM: 14.3 ONLY
“Girl Power”
5 minute AMRAP
9 Thrusters 95/65
9 C2B Pull-ups
Rest 3 minutes
5 minute AMRAP
Wall Balls 20/14
Rest 3 minutes
5 minute AMRAP
9 Cleans 135/95
9 Ring Dips
Rest 3 minutes
5 minute AMRAP
5 C2B Pull ups
10 Push ups
15 Squats
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Checkout this article, thanks Yossi!
All WODs: 14.3
7pm TEAM:
WOD 140314:
BBG
5X3 Tall Snatch – work to a heavy (but perfect) triple, rest 60 sec. DEMO VIDEO
Strength
2a) 5X3 Push Press – heaviest possible, rest 60 sec.
2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
3 rounds for time of:
Run 400m
30 KB Snatch (15l/15r anyhow) 24/16kg
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1. Yoga w/ Gisele @ 7am.
2. Yes, you can do Yoga AND SweatRiver in the same day.
3. 22 Rules courtesy of CrossFit Surf City. Check them out.
4. We’ll be live streaming the Open at the box @ 8pm. Feel free to watch and not workout.
Sweat River – Curious? Come in and find out!
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1a) Romanian Deadlifts – VIDEO
4X7 – use 4″ deficit if flexible enough
1b) Strict Pull-ups
4xME
2) “Snatch Balls”
7 minute AMRAP:
7 Snatches 95/65 (yes, full snatches)
10 Wall Balls 20/14
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We’ve added a “Muscle Release Yoga” class w/ Mae Corwin @ 1230pm today.
The class is free for all members and athletes enrolled in Foundations. Register on MBO.
1) Back Squat
7 x 3 for total tonnage
2) 3 Rounds for time:
400m run
21 Kettlebell Swings 70/53
12 HSPUs
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We don’t recommend doing 14.deuce twice.
That being said, today is the very last opportunity. The 630pm is the latest time possible due to the submission time.
When doing the Open WODs, always keep things in perspective. Only a handful of athletes ever make it to regionals. Yet 100,000s of CrossFitters sign-up. Why? They’re benchmarks to let you know where you stand, remind you where you’ve come from and to let you know what’s possible through dedication. Push your limits. Have fun. Get better.
1) Squat Clean Thruster – Video
Establish 1RM
2) 3 Rounds for reps
90 seconds of Thrusters 100/70
30 seconds of rest
90 seconds of strict chin-ups
30 seconds of rest
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1230pm TEAM will be 14.2. Anyone who has not yet done 14.2 may attend.
With a 35 minute running clock:
1 minute ME Ring Dips or Push-Ups
Rest 1 minute
7 minute AMRAP of:
9 Hang Power Cleans 135/95
18 Lateral Hurdles over Barbell
Rest 1 minute
7 minutes to establish 5RM Push Press – FROM THE FLOOR
Rest 1 minute
1 minute ME Ring Dips or Push-Ups
Rest 1 minute
7 minutes to establish 5RM Front Squat – FROM THE FLOOR
Rest 1 minute
7 minute AMRAP of “Cindy”
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14.2, baby.
EDIT:
Evening WOD times today: 530/630pm will have the option of doing 14.2 OR Outlaw.
The intent of doing Outlaw would be to prepare for doing 14.2 on Saturday @ 1230pm.
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Congrats Martina!
*Post 14.2 predictions to comments
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Drum roll, please! We can finally announce our Paleo Challenge 2.0 WINNERS!
Ladies, it was a close one, but Martina is our winner! Martina lost 9 pounds, 4 inches and 5% body fat. Not only that, but she added 8 pull-ups to her challenge score, 4 back squats and 31 reps to that bastardly met con. She was also our top point earner.
(Sophia, you were insanely close behind! AMAZING work.)
And for the guys, James came in and stole the cake! He lost 16 pounds, 3 1/2 inches and 4% body fat. He added 10 pull-ups to his score, 2 back squats and 19 reps to his WOD total. Very notably, James also achieved his challenge goal of getting 5 unassisted, consecutive pull-ups. And they were beautiful.
(Rolo, you were also very close behind!)
*Winners, don’t forget to pick up your PRIZES at the gym! Each winner receives a free month of membership at CFER, a bag of Progenex of choice, an awesome cookbook (another in both of your cases) and perhaps a paleo treat or two.
It goes without saying that ANYONE who participated in the challenge is a winner, especially in our books. It takes a lot of dedication and determination to make a promise of better health to yourself. You all should be proud. Hopefully you will take some tips from the paleo template and continue to live healthy lifestyles. What you do in the kitchen far outweighs any efforts you put in at the gym. Seriously. You can’t out-train a bad diet.
“Tabata This Sh*t”
Compare to 6AUG13
GHD Sit-ups
Wall Ball Shots 20/14
Chest-to-Bar Pull-ups
Front Squats 95/65
Burpee Box Jumps 24/20
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to each exercise with a one-minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one-minute rotation time, the clock is not stopped but kept running. The score is the total of the scores from the five stations.
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