Daily WOD

CrossFit Workout 9/14/15 Monday

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
You will basically have time for three solid attempts in the second six minute time period.
Warm-up your clean and jerk to the weight that you are planning on trying for your second attempt.
Pullup warmup after each set.

Workout (start this at 40 past the hour)

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

In the next 6 minutes, find your max for the day of:
clean and jerk

Competition Team Lift

Back Squat
5 x 5 back squats, on the 3:00 start interval
Start counting at 75%.

Push Jerk
EMOM for 12 minutes of:
1 push jerk
Start counting at 80%.

Competition Team Skills
5 rounds for completion of:
run 150 meters
50′ of hand walking
Supplemental Workout
45 minute hungry run

Competition Program 9-14-15 Monday

Competition Team Lift

Back Squat
5 x 5 back squats, on the 3:00 start interval
Start counting at 75%.

Push Jerk
EMOM for 12 minutes of:
1 push jerk
Start counting at 80%.

Competition Team Skills
5 rounds for completion of:
run 150 meters
50′ of hand walking
Supplemental Workout
45 minute hungry run

CrossFit Workout 9/12/15 Saturday

Yesterday was 9/11.  Fourteen years ago, our nation was attacked.  And since that day, we have had American troops fighting and dying in combat all over the world.

A soldier understands and accepts the possibility of death in combat.  We understand that is part of what we do when we swear the oath.

Death in combat is one thing.  But every single day, 22 American veterans take their own lives.   Over the past 14 years, those veterans have been exposed, for many of them multiple times, to the stress of combat.  And for some of them, the burden is too great.

Several weeks ago, a CrossFitter from Kentucky, Becky Sefscik, lost her battle and committed suicide.

There is a well written article from FitnessHQ.com that talks about Becky.  I am copying that article here.

For the Veterans reading this:  If you need help, ask. There is always someone that you can talk too.  It doesn’t matter the time or the situation.  Just ask.

For everyone else: All you need to do is listen if the opportunity presents itself.

From FitnessHQ.com

by Harris Reynolds

The CrossFit community lost one of its own recently to a tragic culprit: suicide.  Becky Sefscik passed away on Monday, August 31, 2015 after deciding to take her own life.  This is very sad.

The point of this post is not to judge Becky, but to be real, try to honor her, and hopefully help others.

Becky was a Navy veteran and suffered from Post Traumatic Stress Disorder or PTSD.  She was a coach at CrossFit The Tracks in Erlanger, KY and according to her CrossFit Games page could do Grace in 1:45 (Wow!!).

Those close to her say she was really good at hiding her pain. Everyone knew she had some struggles like we all do in everyday life, but no one realized the depth of her pain. She had many close friends in and out of the gym and all of them are in disbelief.*

CrossFit The Tracks performed a WOD this past Monday on Labor Day in her honor and is encouraging other boxes to do the same.  This is a WOD that Becky herself programmed back in July 2014 when another coach was out on vacation and came to be known at their box as “Why Becky Why?”  After co-worker Matt Plapp performed the workout, he said to Becky, “you’re not coaching the next class, you’re doing this crazy WOD!”  Which she did and crushed it.

Here is the Workout:

Becky

For time:
800 meter run
30 squat snatches, 95 lbs (65 lbs)
400 meter run
30 hang cleans, 95 lbs (65 lbs)
200 meter run
30 back squats, 95 lbs 965 lbs)
400 meter run
30 pushups
800 meter run
30 pullups

That is a whole lotta work!!!  If you or your box would like to perform this WOD in Becky’s honor more details can be found on Facebook.

Here at FitnessHQ, we’d also like to take this opportunity to honor Becky by trying to help those who may be in similar circumstances.

Life Lessons

Life is hard.

Life is stressful.

We see things we’d rather not see.

We do things we wish we hadn’t done.

This hurts us inside and cuts deeper and deeper.

On top of this we sometimes feel alone.

And we feel overwhelmed.  Unable to cope.

The only way to make it through sometimes is to get help.

There are always people who care and want to help.

Two Final Thoughts

1) If you are at the end of your rope and feel like letting go, please ask for help.

2) If you are not at the end of your rope.  If you are living a normal life and would never consider of letting go of the rope of life, do your best to look out for others that may need help.  You may be able to see something no one else sees.  You may be the person who can save a life.

To Becky

We are sorry that you have left us and wish we could have helped.  But we hope that your life will now in some way help others dealing with the despair you felt.

CrossFit Workout 9/11/15 Friday

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
Set up the workout.

Workout (start this at 25 past the hour)

2997

That is the number of casualties in the 9/11 attacks.  You will perform that number of reps as a 4 person team.  Only one person can work at a time.  You may use any of the below listed exercises to accomplish that number of reps.

You are here.  They are not.  Go Hard.

Pushup
Pullup
Situp
Squat
Wall ball shot
Kettlebell swing
Kettlebell snatch
box jump
ball slam
double-under

Competition Team Lift

Squat Clean
EMOM for 20 minutes of:
Squat clean

Start at 70%.  Add 5 lbs every time you make a lift.  Subtract 20 lbs if you miss.

Competition Team Skills5 rounds for completion of:
500 meter row
50′ of hand walkingSupplemental Workout

45 minute hungry run

Competition Program 9/11/15 Friday

Competition Team Lift

Squat Clean
EMOM for 20 minutes of:
Squat clean

Start at 70%.  Add 5 lbs every time you make a lift.  Subtract 20 lbs if you miss.

Competition Team Skills5 rounds for completion of:
500 meter row
50′ of hand walkingSupplemental Workout

45 minute hungry run

CrossFit Workout 9/10/15 Thursday

General Warm-up
1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 x 5 sets of:
shoulder press, working up to a max for the day.
30 double-unders after each set

Workout (start this at 40 past the hour)

For time:
100 double-unders
50-calorie row
25 step-ups, 95 lb barbell to a 20″ box (65 lb barbell to a 16″ box)

You may choose to carry the barbell in the front rack or on your back.

Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills
Please make up a team skills workout from this week.

Supplemental Workout

Please make up a supplemental workout from this week.

Competition Program 9/10/15 Thursday

Please make up a team lift, skills and/or supplemental workout from this week.

Schedule For 8/29/15

Please remember that due to the Colorado Open this weekend,  the normal FRCF Classes are cancelled for Saturday, August 29th.

We will resume our normal schedule on Monday, August 31st.

CrossFit Workout 9/9/15 Wednesday

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
EMOM for 12 minutes of:
the pullup warmup
30 double-unders
12 kettlebell swings, 24 kg (16 kg)

Workout (start this at 35 past the hour)

10 rounds for time of:
a set of pull-up-eee things
10 wall ball shots, 20 lbs (14 lbs)
150 meter run

You can choose to do any pullup type movement you want.  You get seconds taken off your total time for each pull-up type rep you perform.

chin over pull-up = 1 seconds
C2B pull-up – 2 seconds
bar muscle ups = 4 seconds
ring muscle-ups = 6 seconds

Keep track of how many pull-ups you did throughout the workout and subtract your cumulative seconds from your final score.  You can only do one type of pull-up for the entire workout.

Please make sure to record your score for today’s workout!!!!!  I need to get some data on this workout for future use.  If you do  the workout, PLEASE RECORD YOUR SCORE.  There will be a yellow pad of paper next to the check-in station.  Please write down your name and the type of pullups you did for the workout.

Competition Team Lift

Power Clean + Split Jerk
10 rounds, on the :90 start interval of:
1 power clean + 1 split jerk
Start at 75% and go up

Snatch Shrugs
5 x 6 reps, on the 2:00 start interval
125% of your max snatch

Competition Team Skills
5 rounds not for time of:
150 meter run
hand walk through the gym

Supplemental Workout

Easy 45 minute run

Competition Program 9/9/15 Wednesday

Competition Team Lift

Power Clean + Split Jerk
10 rounds, on the :90 start interval of:
1 power clean + 1 split jerk
Start at 75% and go up

Snatch Shrugs
5 x 6 reps, on the 2:00 start interval
125% of your max snatch

Competition Team Skills
5 rounds not for time of:
150 meter run
hand walk through the gym

Supplemental Workout

Easy 45 minute run