The Open Schedule
The CrossFit Open season will officially start February 27th with the announcement of workout 14.1. The Open workouts will be programmed every Friday for all classes. The Open workouts will also be programmed for the Competitor Sports Class every Saturday from 12 – 1 pm with the remainder of the class time being used for skill/strength training.
If you’re not participating in the Open, please feel free to come and cheer on the CFP community members that are. This is a great time to build our camaraderie within our team! Sea of Red and Black!!
Fitness
A. Every 75 Secs for 8 Sets
Deadlift Gauntlet + 5 – 10lb each set
5 Min Rest
B. Every 75 Secs for 8 Sets
Thruster Gauntlet + 5 – 10lb each set
C. 7 Min AMRAP
3 – 6 – 9 – 12 – 15…
Push Presses
T2B
Performance – Sport
A. Every 75 Secs for 8 Sets +
Snatch + 5 – 10lb each set
5 Min Rest
B. Every 75 Secs for 8 Sets +
Clean + 5 – 10lb each set
C. 7 Min AMRAP
3 – 6 – 9 – 12 – 15 …
STO @ 115lb/85lb
T2B
-Post results under comments
Performance
A. Snatches were a disaster today. Failed on at least 2, maybe 3 lifts. Actually fell on one which I have never done. The ones I did make still didn’t feel good at all. Very frustrating. Started at 55. I think I ended up at 80 or 85. Back to Strength for more work with Nic….
B. Much, much better. 65, 75, 85, 95, 105, 115, 120, 125
C. 15 + 9 (STO @ 65lb thru 12, then 55lb, T2B on floor)
A. Snatches felt good overall, could still use some work on my form.
65,75,85,90,100,110,115,125
B. Cleans were ok
75,85,95,105,110,115,125,130
C 12+15 (@ 95lbs, N2E)
Awesome morning at CFP!
Performance
A. Started at 35#, ended at 65# – failed at 70# but it was really close
B. Started at 65#, ended at 115# – that’s a 15# PR for me!
C. 15 + 5 – 55# and K2E
A. 35,40,45,50,55,60,65,70
B. 65,70,75,80,85,90,95,100
C. 15 + 15 @ 65# & Situps
A. 40- tried to work on technique….felt a bit more efficient
B. 100- missed 105 and then lost confidence.
WOD-
12+4 @ 65
Ugh this was taxing on lower back.
A: 35-40-45-50-55-60-65-70
B: 65-70-75-80-85-90-95-100-105 (new PR!! 🙂 tried 110 but missed 3 times and on the 4th attempt the bar landed wrong on my wrists.
C: 15 @ 55 (3-6-9) then @ 35 + situps
A. Deadlifts: started at 115 – 125-130-135 (my OLD 3-rep PR) – 140 (1 rep PR!) – 145 (1 rep PR!) – 150 (my GOAL!) – 155 (1 rep PR! I tried to do a 2nd one but didn’t get it up). Guess I need to set a new goal! 🙂
B. Cleans : started at 55 – 60 – 65 – 70 – failed at 75 🙁 I went back down to 70 and wanted to work on squat cleans. My body wouldn’t cooperate. For some reason I seem to always do power cleans. Gotta work on it!
C. 35# push presses & sit-ups … 3 – 6 – 9 – 12 – 15 – 21 (got the pp’s but only completed 12 situps before clock ran out)
Really liked the lifting portion tonight. Matt helped out quite a bit with tips.
A. Worked up to 170. Failed tying or if 175 a couple times.
B. got up to 195 couldn’t get 205 pr. Hurt wrist in last attempt.
C. Sto didn’t work with my wrist. But push-ups were ok. Did those and leg raises. 15+5. Hope to be good for the open on Friday.
Sport
A. Rough day on the snatches…probably cause I haven’t snatched heavy in a long time and I was rushing them and not moving my feet. Once I talked with Carlos I started hitting them. Stabilize at the bottom! 130-140f-140f(135)-140f-140fx2-140-150-155-165f (was a stretch but oh well)
B. 145-155-165-175f-175-185f-185f-190f.
Now that I right that out…it looks a lot worse. ouch. Oh well tomorrow is another day.
C. 15+18. Good workout. Probably could have moved faster. T2B went well.
and by right…I obviously mean write.
A. Snatches. Up to 100#. (Can’t remember all the intervals) Cleans 125# with a squat. Never did that before. Felt good and really liked this programming. Thanks for the lifting pointers Josh.
B. 15+30 75#. Push presses are good. T2b= holding on for dear life and trying to pull my legs against gravity. Work in progress. I will get them one day.
A. Snatch started at 55, ended with 80lbs
B. Clean started at 60, ended with 90 lbs
C. 15+15, with 75 lbs + sit-ups
A. 65-70-75-80-85-90-95-100(f)
b. 110-115-120-125-130-135-145(f)-140
C. 12+19 RX. Still have a stutter between my kips on my T2B. Slows me down.
Performance
A. Did squat snatch 40-45-50-55-60-65-70(failed x2)-70 (I didn’t have anything logged for my squat snatch, only power snatch, so not sure if this is a PR or not)
B. 65-75-85-95-105-115-120 (failed x3)-120 (failed x3) 5 lb PR 🙂
C.Not sure how to write this, did 15 STO + 15 K2E + 1 STO (STO @ 55#)
A: deadlifts, topped out at 245#
B: cleans, topped out at 145#
C: 21, with push-ups and leg raises.
A. Snatches 95-105-110-155-120 (10# pr)
Cleans 105-125-155-f160 x4 ( 20# pr)
12+21 Rx
STOP were really heavy today
T2B felt pretty good
Nice Jech!!
A. Snatch 145 – 20# PR
B. Clean 185 – 20# PR
C. 15 + 3 Rx
I am always apprehensive about coming back after an absence, after being sick for a week and a half, tonight’s WOD and results were a great welcome back. Thanks for the motivation Coach Juli!
Performance:
A. Snatches went pretty good. Started at 60# and ended at 85#. Attempted 90# over 2 sets but failed.
B. Cleans started at 75# ended with 110#.
C. 15: @65 and situps
After a week off I felt really good today. Need to keep up with the nutrition this week.
A. Snatch-finished at 85#, 10# PR
B. Clean – finished at 125#, 5# PR
C. 12 + 22 @ 70#, K2E
I liked having the time to spend on these, thanks!
Vacation WOD:
EMOM 10 min:
6 x dumbbell squat clean thrusters @ 30#
(Did 5 rounds and went to 5 each round)
Tabata planks
A. 40-45-50-55f-55-55-60f-60 ughhh lifting sucked today. I could do squat snatch until 55 and then my grip/shoulder issues came into play so I was power snatching.
B. 75-80-85-90-95-100-110f-105f-did an extra 100 just so I didn’t end on a fail. PR is 105. Started power cleaning at 95 I think.
C. 12 + 12 – 55# and K2E. I did a few K2E before the WOD and I was kipping and stringing them together. This largely did not happen in the WOD. Very frustrating! I should probably not have only eaten cookies for my food all day.
A. Snatch: started at 55, ended at 80 (it was ugly!)
Clean: started at 85, ended at 115
B. 12+15@65
A. Got to 135 (5lbs PR) snatch and 170 (5lbs PR) clean.
B. 12 + 12 @ 95lbs. Did K2E. I think I’m getting close to being able to try sets of T2B. 🙂
A 4 hang squat snatch every 75s at 65#
B 3 hang squat clean every set at 85#
WOD
21 with ball slams and pp or pj. After 21 I went to bike to sprint the remainder of the time like 90 seconds