02.18.18 The Open- What to expect!

The Open is almost here!  The first workout in the 2017 Open will be released this week on Thursday night.  Tangletown CrossFit will be participating in the CrossFit Open and many members have questions about what that means.  

What is the CrossFit Open?

The CrossFit Open is an annual 5- week competition that takes place Feb. 22^rd until March 26^th.  CrossFit affiliates around the world participate in the Open.  EVERYONE is invited and encouraged to participate, regardless of fitness level or experience.  Every workout has an RX and scaled option.  Know that we can even scale the scaled version further for you.  The Open is for EVERYONE!

Why do we do the Open?

We do the Open to grow and enhance our community at Tangletown CrossFit.  We want to have fun, test ourselves against our community members and compare ourselves from previous years. The Open gives us a chance to learn what we are good at and what we still need to improve upon.

How will Tangletown CrossFit host the Open workouts?

Beginning February 24^th, we will host the Open workouts every Saturday morning for five weeks.  The Saturday morning WOD will be the posted Open wod  of the week.  The wod will start with the 7am class and go until 10am. If you need different accommodations, please see coach Teresa about doing the Open wod on Friday or Sunday afternoon.

Everyone who is interested in participating will be on one of three teams, Team Teresa, Team Brian or Team Anna.  These teams will be both RX and scaled and will be scored similar to the CrossFit Open online competition.  Scaled members receive half points while RX members receive full points.  After the fifth week of the Open, we will be hosting a post-Open PARTY on Saturday, March 24^th.  It will be during the party that the winning team is announced.  Prizes will be awarded then.

Ok, how do I get involved?

Registration is you writing your name on our black wall at the gym.  You will need to drop off your $10 in the blue binder on the counter at the gym.  Talk with a coach about details if necessary. Teams will be released Friday night.  The first wod is Saturday, the 24^th.

The Open is one of the best events held annually by CrossFit.  It’s a great way to be involved in our community, encouraging and cheering on teammates while surrounding you with fitness!

02.17.18 A little of everything!

Pull Up Clinic this Sunday at 8am.  All levels are encouraged to participate. Make up Strength/Skill

WOD Teams of 2 25:00 AMRAP 4 rope climbs, 40 Clean & Jerks 115/75 95/65 75/55 20 hspu/ box or floor piked push ups, 40 power snatches 60 DUs or 120 singles, 40 OHS *one work, one rest at all times. The weight stays the same on all barbell movements

02.16.18

Warm Up:3:00 Row or bike

Dynamic Stretches x 2 rounds Reverse Alternating Lunge x 6 steps Alternating Cossack Lunge x 6 reps Bear Crawl x 6 reps

Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction

Four sets of: Jump Rope x 20 seconds

Goblet squat x 20 seconds

Rest x 20 seconds

Barbell warm up: 3 reps of each clean grip RDL clean pull muscle clean front squat hang power clean squat clean

Skill: cleans

Every 90 seconds for 9:00 (6 sets)

1 clean lift off + 1 clean

start at 45-50% 1RM clean and add 10# for each round

WOD

3 Rounds- score is reps of power cleans

3:00 Work  2:00 rest

12 cal row

20 box step ups with 25/15# plate held to chest (10 steps each leg)

remaining time is max reps power cleans 155/105   125/85    95/65

02.15.18 Heavy Snatch Day!

Warm Up200m row or bike spiderman lunges x 5 reps each side inchworms x 5 reps seated low banded rows x 20 reps - attach a band to the rig at chest height. Pull the band to your chest, like rowing, keeping the shoulders down. Slowly return to extension. then...

Barbell bent over rows in snatch grip x 10 reps Muscle snatch from mid-thigh x 5 reps OHS x 5 reps

Mobility: 2:00 hold in squat position up against the wall. Back is flat on the ground. Butt is as close to the wall as possible. Use hands to push knees apart. 1:00 hold banded lat stretch each side

Snatch warm up: 5 snatch grip RDLs 5 snatch high pulls 5 muscle snatch 5 overhead squats 5 snatch grip push press 5 snatch balance 5 hang power snatch 5 snatch below the knee

WOD 5:00 EMOM 1 rep pause OHS + 2 snatch balance- start with an empty bar and add light load then... 6 sets of sets 1-3 power snatch + OHS + squat snatch 50%, 55%, 60% set 4- 3 squat snatch @ 70% set 5- 2 squat snatch @ 75% set 6- 1 squat snatch @ 80% then... last 10:00 work to a heavy single squat snatch

02.14.18 Valentine's Day!

Warm Up 400 Meter Row 2 Rounds: 3 Strict Pull-Ups 6 Alternating Spidermans (6/side) 9 Slow Air Squats 12 AbMat Sit-Ups

then...

3 Front squats + 3 Strict press

3 Target toe taps https://www.crossfitinvictus.com/blog/bar-muscle-tips-drop-swing/   (at 1:50 on video)

3 Front squats + 3 Push press

3 Air chair swings

3 Thrusters

1-2 Bar Muscle-Ups or 1-3 TTB

WOD

12:00 EMOM

min1: 3 Thrusters- build load each round

min 2: 3 Bar muscle ups or 6 TTB

Post WOD

Option A: hollow holds

4 sets of :30 hollow hold/ :60 rest

Option B: Double Unders

mini-flight simulator- all DUs are done unbroken, rest in between as needed.  If you miss you need to begin missed set again.

5-10-15-20-25-30-25-20-15-10-5

02.13.18

Warm Up:3 Rounds: 1:00 Light Row :40s Alternating Samson Stretch Lunges :30s Inchworms :20s Good Mornings- with a band

Mobility: Foam roll thoracic spine x 1:00 Foam roll quads and IT band x 1:00 Tricep smash on racked bar Deep lunge stretch while pushing out the front knee x :30 each side

Skill: Front squats Sets 1-3 3 reps @ 75% Sets 4-6 3 reps @ 80%

WOD Buy in: 500m row 3 rounds of: 10 C2B pull ups/ pull ups/ ring rows 15 push ups/ incline push ups 20 wall balls 20/14 Cash out: 30/24 cal bike

02.12.18

Warm Up: Leg Reach x 16 reps (8 per leg) Banded Tricep Stretch x 45 seconds per side Bent Over DB Reverse Flies x 20 reps (use very light weight)

Then...

Two sets of: Row x 300 meters Hip Bridges with feet on a bench x 10 reps Push-Ups x 15 reps

Skill: Push Press

2 sets of 6 reps @ 70%

1 set of 8 reps @ 65%

Snatch Warm up with empty barbell

5 snatch RDL

4 snatch pulls

3 snatch high pulls

2 power snatch

1 squat snatch

WOD

4:00 AMRAP

30 lateral burpees over the bar

remaining time is max reps of power snatch 75/55  45/35

4:00 Rest

4:00 AMRAP

20 lateral burpees over the bar

remaining time is max reps power snatch 95/65   75/55

4:00 Rest

4:00 AMRAP

10 lateral burpees over the bar

remaining time is max reps power snatch 135/95   95/65