Feb 17 2014
Sign Up for March Beginner’s Classes using the link to the Right –>>
Thanks to everyone who came out to the First of Many Friday Night Lights! The group went through a tough set of 3 WODs in just under 2hrs with many athletes setting PRs in their Hang Power Cleans and learning new skills in the process. Come see for yourself this Friday!
Welcome to a brand new week, a retesting week to round out our most recent training cycle. We’ve put in a lot of work this last 5 weeks on our squat, press, and olympic lifts so make sure to come in and CRUSH your old PRs!
I’ve already had some questions about what we’re working on next so I thought I’d take a moment to give an even broader overview:
March – The Open
April – Metcon, Gymnastics Skills, Squatting
May – Running, Squatting, Explosiveness
June – Running, Squatting, Gymnastics Skills, non-traditional movements
The Open – The first step towards The CrossFit Games The Open consists of 5 workouts over 5 weeks. WODs are announced on Thursday night, the regular gym will do them Friday for the WOD, and those officially registered for The Open will do them Saturday at 9AM.
Should YOU register? The WODs in The Open must be done RX’d. Now that doesn’t mean that if you don’t have Muscle Ups you shouldn’t do The Open, just know that they could very well throw down a 5 AMRAP of Muscle Ups for the first WOD and you’d be screwed. So would thousands of other people which is why in the past the WODs have been very low skill to start and increase in skill as the competition moves on. Also high skill movements like Muscle Ups have traditionally been put later in the WODs themselves so you’re likely to see 100-200 reps of “easy” movements prior to actually getting to the muscle ups – the idea being that you get some reps for the WOD before the skill becomes limiting.
If you don’t have pullups and you scale most WODs then The Open isn’t for you. If you don’t think you have a shot at making Regionals AND you want to save the $20 registration fee then The Open isn’t for you. That’s perfectly fine. I suggest everyone complete the WODs when we schedule them for the entire gym on Fridays (Thursday will be partner WODs!).
April on we’ll be working a number of different areas to get ready for spring and summer. Mid April we’ll be starting a nutrition challenge unlike any we’ve had before. We’ll work running and gymnastics skills along with building mobility, strength, explosiveness, and generally prepping for the “Suns out Guns out” summer.
1RM Back Squat
3 Clean & Jerk (135/95)
3 Toe 2 Bar
6 Clean & Jerk (135/95)
6 Toe 2 Bar
9 Clean & Jerk (135/95)
9 Toe 2 Bar
12 Clean & Jerk (135/95)
12 Toe 2 Bar
…+3 till time runs out.
Scaling will be offered for Men to go Women’s Weight and for Women to go 65lbs (or whatever is appropriate).