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 Hammer Race is an obstacle/terrain race in Southern MN. Part adventure race and part obstacle race, the Hammer Race is as much of a mental challenge as it is a physical one. On top of the mud, obstacles, and rugged terrain, participants in the Hammer Race must carry a minimum 8lb sledge hammer throughout the entire course. You must cross the finish line with a Hammer to be considered a finisher, and may even need it to do so. So make sure you get to know your Hammer companion, and do not neglect it. Talk to it. Sleep with it. Keep it well groomed. Work to strengthen the bond, for you will need it to stay close and have no reason to wander off. Follow this link to register as an individual or in a team of 5!
Fitness
A1. Back Squat – 3 x 10
A2. Pull-overs – 1 x 20
B. 12 Min AMRAP
10 x Jumping Pull-ups
10 x Front Squats
60 x Single-unders
Performance
A1. Back Squat – Work up to a heavy 3 rep set
A2. Pull-overs – 1 x 20
B. 12 Min AMRAP
10 x Pull-ups
10 x Front Squats @ 95lb/65lb
30 x Double-unders
Sport
A1. Back Squat – Work up to a heavy 3 rep set
A2. Pull-overs – 1 x 20
B. 12 Min AMRAP
5 x Muscle-ups
5 x Squat Clean Thrusters @ 155lb/105lb
30 x Double-unders
Optional Accessory
Skill
5 Sets NFT
3 x Rope Climbs (least amount of pulls possible)
ME x Ring L-Sit
-Post results under comments
2X6:00 row 1423, 1458m
A1. 185
A2. 12 before shoulder started hurting
B. 6+6 performance Rx (I thought it was 5+6 but Nathan Ramaker said it was 6 and since he is a smart IBMer I’ll trust his counting ability)
At fire station,
Performance:
A1: 200
A2: @30# db
B: 3+10Rx
Squat – 45×5, 135×5, 185×5, 215×3, 225×2 (last 2 sets = pretty lousy depth)
Pullovers – 45lb x 20
WOD: 10 green banded kipped pull-ups, 10 – 50 lb front squats, 60 singles jumprope: 3 rounds + 10reps
Squat/wall mobility, samson stretch, shoulders, roll hams
I love squat days!
Performance
A1. BS Heavy 3 rep set @ 245
A2. Done
B. 6+25
A1. 65#, 95#, 115#, 125#
A2. Done
B. 5 + 10
A1. 215 x 3
A2. Done
B. 5+6
A. Progressed to 165 (3 reps) , got 175×2.
B. 5+4 65#, singles, and lying ring rows using box (because of tear).
Oly lifting and lots of mobility.
Bs@185#x3
Sport 4+20. Muscle up progressions. Double unders were better but I only could do every other so it took longer. Clusters at 105#. Practiced muscle ups on rings after class….still can’t do them.
Oly class
Row 2.5 K
KB class, great class working on mobility and KB C&J
A1: 3 reps @ 195#
A2: 20 reps 2 45#
B: 5 + 40 rounds @ 85# and singles.