Monday 02182013
The 2013 CrossFit Games season is upon us, it comprises of three tests of fitness comprised of, the Open, the Regionals, and the World Championships – The CrossFit Games. The CrossFit Games Open is a 5-week online competition from March 6th-April 7th where each athlete does a single workout per week that’s scored and submitted online. The workouts will be announced each Wednesday evening and each athlete has until Sunday evening to complete and submit their score. Not only can athletes see where they stack up against the region, but also against their friends and families across the world. At Crossfit Progression, we will have GameDay Fridays where the community will come together to cheer each other on during normally scheduled class times. These workouts will be part of the weekly programming, so since everyone will be doing them anyway, you may as well sign up and make them count!
Follow this link to sign up and be apart of CrossFit Progression Team!
The Super Friends Throwdown is on February 23rd starting at 9 am. Teams of 4 battling it out through 5 plus events guarantees that this is going to be fun and crazy Throwdown. Teams must register before January 28th to get a t-shirt for the event. Limited to 12 teams, follow this link to register
Fitness
A. 8 Min AMRAP
10 x Swings
10 x Push-ups
30 x Single-unders
5 Min Rest
B. 8 Min AMRAP
10 x Jumping Pull-ups
10 x Burpees
C. Take 10 Mins to work on the Snatch or Recover/Mobility
Performance
A. 8 Min AMRAP
10 x Power Snatches @ 95lb/65lb
10 x Push Jerks @ 95lb/65lb
30 x Double-unders
5 Min Rest
B. 8 Min AMRAP
10 x Pull-ups
10 x Burpees
5 Min Rest
C. Take 10 Mins to work up to a heavy 3 rep Snatch
Sport
A. 8 Min AMRAP
10 x Power Snatches @ 115lb/85lb
10 x Push Jerks @ 115lb/85lb
30 x Double-unders
5 Min Rest
B. 8 Min AMRAP
5 x Muscle-ups
10 x Burpees
5 min Rest
C. EMOM – 6 Mins
4 x TNG Power Snatches @ 155lb/105lb
Optional Accessory
Durability
A1. Reverse Hyper – 2 x 20 (Light)
A2. GHD – Sit-ups – 2 x 20
A3. Banded Pull-apart – 2 x ME
-Post results under comments
Great video Sherwin and Jessi!
A. 8 Min AMRAP : 5+18: 10 x Swings (1.5 pood), 10 x Push-ups , 90 x Single-unders
B. 8 Min AMRAP: 5 rounds : 10 x blue band Pull-ups , 10 x Burpees
C. Mobility
A. Can’t remember, but wasn’t good! 2 or 3 something I think. ( Performance 65# and singles).
B. 5+9 banded pull-ups (blue And red bands)
C. 3 rep max snatch 80#
A. 2+12 struggled getting through the DU’s after the first set. 65# on the Power snatch and Push jerk.
B. 3+18 Jumping pullups and burpees.
C. 3 rep max snatch at 85# really need to work on my flexibility.
A. 3
B. 5+11
both Rx performance
got to work with the illustrious Dr. Mark Sawyer. Hopefully I got on his good side so he’ll sneak me some extra on Sat.
Performance
3+7@75
4+7 Rx
Sport:
A. 3 rounds (subbed T2B for dubs)
B. 5 rounds (MU progressions)
C. 4-1-3-3-4-1 (this was a struggle to do at end of class).
Divers
100 GHD’s
A) 3+20
B) 6
That was a good workout!!
A: 2+20, performance, @ 75# and singles
B: 4+5 performance
A. 3+1
B. 4+7
I feel like a rockstar.
Sport:
A. 3+5
B. 2+4 – I really need to work on muscle ups
C. 135 for 6 min, 155 for 2 min
Accessory Work:
Complete
A. 7+13 (fitness because of my biceps tendonitis inmy shoulder) blue KB, regular/worming push ups,
B. 3+16 green band for pull-ups
C. max 3 rep 70#
A. 3 + 1
B. 5 + 10
Solid workouts. Once I figure out how to get the hips, instead of my legs, into the kip, my pull ups might start to get decent.
A.) 2 +30 rx
B.) I think it was 4 + 10, but don’t quote me on that.
C.) @145 lbs
Fitness
5+2
4+4
Turkish Getups for mobility.
Performance
A. 3+7 @85#, singles
B. 4 rounds w/ green band
C. 95#
1st part did 85 snatches and push jerks….tried to do dubs but still struggle no skinny jump ropes left so I think I need to buy my own! 2nd prt and did 5 rounds but did 10 pull ups instead of muscle ups, no room. Did not do part c ran out of time.
Performance
A : 3 Rx weight, singles
B : 5+10 Rx
Performance
A. 3+5 singles
B. 4 + 4