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Rest day.
"It's unfortunate that in order to feel stupid, you have to be reasonably intelligent, and to be embarrassed, to have some degree of dignity. A lot of people are spared the usual consequences of their behavior by virtue of failing to qualify."
- Greg Everett
Perfectly said, Greg.
The CrossFit Open at FRCF
Yes, folks. It's that time again. The first CrossFit Open workout comes out in two days. And it's time to get signed up if you haven't already.
We will be doing the CrossFit Open workouts as the FRCF workout of the day at all of our Friday workouts. Many of you take Thursday off anyways, so that should work well for most of you. If you are totally wiped out by your work week and would like to do the workout on Saturday, no problem. We will ALSO be offering an opportunity to do the Open workout on Saturday at NOON.
CrossFit Workout
General Warmup
1000 meter row
IronScap Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups
Workout Specific Warmup (start this at 20 past the hour)
Alternating EMOM for 15 minutes of:
30 double-unders
20 total KB snatches, light
10 perfect, slow hand release pushups
Workout (start this at 40 past the hour)
As many rounds in 12 minutes of:
12 wall ball shots, 20 lbs (14 lbs)
12 burpees
12 kettlebell swings, 24 kg (16 kg)
12 box jumps, 24" box (20" box)
Competition Team Lift
If you are going to re-attempt the open workout in the next two days, do mobility.
Otherwise........
Take 30 minutes from when you touch the barbell and complete a max lift of:
Snatch
Competition Team Skills
If you are going to re-attempt the open workout in the next two days, do mobility.
Otherwise........
20 minutes of goat
Supplemental Workout
5k row
The CrossFit Open at FRCF
Yes, folks. It's that time again. The first CrossFit Open workout comes out in two days. And it's time to get signed up if you haven't already.
We will be doing the CrossFit Open workouts as the FRCF workout of the day at all of our Friday workouts. Many of you take Thursday off anyways, so that should work well for most of you. If you are totally wiped out by your work week and would like to do the workout on Saturday, no problem. We will ALSO be offering an opportunity to do the Open workout on Saturday at NOON.
CrossFit Workout
General Warmup
1000 meter row
IronScap Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups
Workout Specific Warmup (start this at 20 past the hour)
Warmup your Clean and Jerk up to what you hope to lift on your second attempt in the workout.
Pullup warmup after each set
Workout (start this at 40 past the hour)
CrossFit Open workout 15.1
As many reps in 9 minutes of:
15 toes-to-bar
10 deadlifts, 115 lbs (75 lbs)
5 snatches, 115 lbs (75 lbs)
Immediately following the 9 minutes......
CrossFit Open workout 15.1a
6 minutes to achieve a max effort lift of:
Clean and Jerk
Competition Team Lift
If you are going to re-attempt the open workout in the next two days, do mobility.
Otherwise.......
5 x 5 of bench
5 x 5 of bent over rows
Competition Team Skills
If you are going to re-attempt the open workout in the next two days, do mobility.
Otherwise........
50 GHD situps
50 GHS back extensions
Supplemental Workout
1000 meter row
rest 2 minutes
800 meter row
rest 2 minutes
600 meter row
rest 2 minutes
400 meter row
rest 2 minutes
200 meter row
The CrossFit Open at FRCF
Yes, folks. It's that time again. The first CrossFit Open workout comes out in two days. And it's time to get signed up if you haven't already.
We will be doing the CrossFit Open workouts as the FRCF workout of the day at all of our Friday workouts. Many of you take Thursday off anyways, so that should work well for most of you. If you are totally wiped out by your work week and would like to do the workout on Saturday, no problem. We will ALSO be offering an opportunity to do the Open workout on Saturday at NOON.
CrossFit Workout
General Warmup
1000 meter row
IronScap Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups
Workout Specific Warmup (start this at 20 past the hour)
5 x 3 of squat snatch, up to about 70% of your max snatch
25 double-unders after each set
Workout (start this at 40 past the hour)
3 rounds for time of:
500 meter row
40 double-unders
30 situps
20 wall ball shots, 20 lbs (14 lbs)
10 power snatches, 95 lbs (65 lbs)
If you are going to do the Open workout on Friday, either go easy on this workout for two rounds, or just do the warmup and do mobility for the rest of the hour.
Competition Team Lift
Please make up a team lift from this week.
Competition Team Skills
Please make up team skills workout from this week.
Supplemental Workout
Easy 60 minute spin on the bike.
The CrossFit Open at FRCF
Yes, folks. It's that time again. The first CrossFit Open workout comes out in two days. And it's time to get signed up if you haven't already.
We will be doing the CrossFit Open workouts as the FRCF workout of the day at all of our Friday workouts. Many of you take Thursday off anyways, so that should work well for most of you. If you are totally wiped out by your work week and would like to do the workout on Saturday, no problem. We will ALSO be offering an opportunity to do the Open workout on Saturday at NOON.
CrossFit Workout
General Warmup
1000 meter row
HIIT Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups
Workout Specific Warmup (start this at 20 past the hour)
5 x 5 power clean + push jerk
Start light and go up. You don't get to start counting a set until you are over 50% of your max clean and jerk. Then continue to go up from there, doing all 5 sets over that 50% mark.
pullup warmup after each set
Workout (start this at 40 past the hour)
As many reps in 12 minutes of:
9 hang power cleans, 95 lbs (65 lbs) NO ONE GOES UP
6 toes-to-bar
3 strict hand stand pushups
If you can do kipping HSPUs, but not strict do 9 kipping per round.
If you can't do any HSPUs, please do 15 pushups per round.
Competition Team Lift
10 x 3 reps on the 2:30 start interval of:
back squat
Start at 80% and go up from there.
Competition Team Skills
50 ring dips
100 walking lunge steps
Supplemental Workout
6 x 600 meter row, on the 5 minute start interval
CrossFit Workout
General Warmup
1000 meter row
HIIT Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups
Workout Specific Warmup (start this at 20 past the hour)
Rotating EMOM for 15 minutes of:
8 ring dips
16 light KB snatches, total
24 double-unders
Workout (start this at 40 past the hour)
4 rounds for time of:
20 goblet squats, 24 kg (16 kg)
20 single arm KB clean and jerks, 24 kg (16 kg)
20 burpees
This has a 20 minute time cap.
Competition Team Lift
15 rounds, on the 90 second start interval of:
1 squat snatch + 1 snatch balance
Start at 70% and go up from there.
Competition Team Skills
5 rounds for completion of:
2 rope climbs
10 pistols
Supplemental Workout
60 minute easy on the stationary bike.
CrossFit Workout
General Warmup
1000 meter row
IronScap Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups
Workout Specific Warmup (start this at 20 past the hour)
Rotating EMOM for 12 minutes of:
12 overhead squats, 45 lbs (35 lbs)
12 RDLs, same
pullup warmup
Workout (start this at 40 past the hour)
For reps:
2 minutes of rowing for calories
1 minute rest
2 minutes of V-ups
1 minute of rest
2 minutes of strict pullups,
1 minute rest
2 minutes of overhead squats, 95 lbs (65 lbs)
1 minute rest
2 minutes of muscle-ups
The strict pullups are just that. STRICT. If you can't do unassisted strict pullups, then use a band.
If you can overhead squat more than 225 lbs (155 lbs) please use 135 (95) for the overhead squats.
If you can't do muscle-ups, please do kipping pullups for the muscle-ups and divide that number by 4 for your score for that 2 minute work period.
Your score is the total number of reps performed.
Competition Team Lift
15 rounds, on the 2 minute start interval of:
1 clean and jerk
start at 75% of your max clean and jerk
every time you make a lift, add 10 lbs (5 as you get toward your max)
Every time that you miss a lift, subtract 15 lbs.
Competition Team Skills
20 strict hand stand pushups
30 extended range, kipping hand stand pushups
40 flat, kipping hand stand pushups
Supplemental Workout
9 x 500 meter row
Rest 2:00 after each piece
I don't care how fast you row. Get off the rower and stretch during the rest time.
Rest day.
Get Yourself to Simple
Lisbeth Darsh
The world is complex and overflowing, overwrought, and brimming with too much of everything. It feels overwhelming at times. It is overwhelming at times.
So get yourself to simple. It's really the only answer.
We struggle under the crushing weight of all that is available to us now in our modern society, particularly in America, where it seems like everything is for sale all the time in every way. (Well, except those certain concert tickets we want, or those new shoes, or that one movie that everybody wants to see. How does that always happen?) Look at this, listen to that. Read this, watch this, do this.
So don't.
Do only what you want to do, have to do, and enjoy doing. Buy what you want, and what you must. Remind yourself of what is simple and good, and focus on that. You'll be happier, trust me.
Years ago, I lived on the island of Okinawa, Japan, among some of the people who live the longest on this planet. It was an eye-opening experience, away from the buzz of the American media and shopping experiences. When you spend your days on a warm island in the East China Sea, you learn a few things about what does and doesn't matter, and about what you can easily live without. Like brands of toothpaste — guess what? If you have two kinds, that's enough. Pick one or the other. You'll survive. The store isn't open past 6pm? It's okay. You'll live until morning. That drink glass at the restaurant doesn't have to be the size of your arm, and your meal is great if it has enough food to nourish and delight you, not enough to feed three people and a goat.
What you need is what you need, not beyond. Yet we have this idea that more is more, and sometimes it is, but often it is not. And this is how we end up with our Society of Everything, that often can feel like the Society of Nothing.
You can't solve it. I can't solve it. But we both have to live in it, and so I'd like to offer you this simple solution: when life gets crazy, you get simple.
Get yourself to simple. It might sound a little simple, but sometimes it's the perfect antidote to our Society of Everything.
CrossFit Workout
General Warmup
1000 meter row
IronScap Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups
Workout Specific Warmup (start this at 20 past the hour)
Rotating EMOM for 12 minutes of:
12 wall ball shots
12 kettlebell swings, light
pullup warmup
Workout (start this at 35 past the hour)
For time:
600 meter row
50 kettlebell swings, 24 kg (16 kg)
40 slam ball situps, 20 lbs (12 lbs)
30 wall ball shots, 20 lbs (14 lbs)
20 pullups, C2B if you can
Competition Team Lift
10 x 3 of power clean and split jerk @ 70% of your power clean
On the 3 minute clock.
DO NOT GO UP.
Competition Team Skills
120' of hand walking
Supplemental Workout
easy 5k row
PfP Challenge
With Jumbo's Paleo for Performance Challenge coming to a close this weekend we have a couple of reminders.
Those who started the Challenge need to re-do the 3 Base line workouts this Friday and Saturday.
The Saturday workout of the day will be the Chipper, so on Friday instead of doing the workout of the day you will need to do the 8 minute AMRAP of C&J’s and bar-over-burpees. Then pick either Friday or Saturday to do your Max set of 3 back squats.
Everything will be written on the whiteboard with your old times up there as well so you have a goal to beat! Please have the coach of your class write down your new time/weight lifted so we have a record of it.
We also need to know how many cheats you had for this last week so I can tally them all up for the month! (Please tell Brad this on Saturday while you are at the gym or text him at 303.990.3854 if you are not)
Lastly; we are having a brunch at “The Egg and I” restaurant on Sunday at 10am to celebrate our completion of the Challenge and to award prizes.
Please let Brad know if you are going to make it on Sunday so we can give the restaurant a heads up. It is Located at the southern corner of Leetsdale and Holly.
Great Job everybody and thanks for playing!!!!!, Cya this Friday, Saturday and hopefully Sunday!!!!!!!
Jumbo
CrossFit Workout
General Warmup
550 meter run
HIIT Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups
Workout Specific Warmup (start this at 20 past the hour)
5 x 3 of squat cleans, up to workout weight
150 meter run after each set
Workout (start this at 35 past the hour)
7 rounds for time of:
5 cleans @ 80% of your max (0r 225/155, whichever is lower)
150 meter run
You base the percentage off the highest number you have ever cleaned. Squat or power. And then, if during the workout you can power clean that weight, fine. If you have to squat clean it. Fine.
Competition Team Lift
EMOM for 20 minutes of:
1 snatch balance + 1 overhead squat start at 75% of your max overhead squat and go up from there.
Competition Team Skills
50 elevated ring pushups
50 GHD situps
Supplemental Workout
Rowing intervals
1000 meter row
900 meter row
800 meter row
700 meter row
600 meter row
500 meter row
400 meter row
300 meter row
200 meter row
100 meter row
Rest two minutes between each row interval. Walk around and stretch during each rest interval. I don't care what pace you row at. Just get it done.
