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14.1 CFOIB Throwdown

 

Scroll down for CFOIB Throwdown Scaling Options

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WORKOUT 14.1

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Equipment
• Jump rope
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the barbell is locked out overhead and the rope is passing twice under the feet.

CFOIB Throwdown Scaling Options

Option A

Complete as many rounds and reps as possible in 10 minutes of:

– 90 x Single or 30 x Double Unders

– 15 x Scale barbell snatch weight accordingly

Option B

Complete as many rounds and reps as possible in 10 minutes of:

– 90 x Single or 30 x Double Unders

– 15 x Single arm alternating dumbbell snatch (scale weight accordingly)

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Preparation, Education, Experience:

Becoming a CrossFit OIB Instructor

The Intern Training Program has been intense and amazing!

The ITP demonstrates a real commitment by CFOIB to the success of the athletes by ensuring coaches are prepared to teach, observe, correct and interact positively with athletes and manage class logistics! I sure have a whole new respect for our coaching staff! Each one has spent countless hours learning and preparing to become an effective coach.

Every WOD we coach is carefully designed and prepared by your coaching staff with athlete safety and personal development in mind! I have loved coaching every class, and am really enjoying my first row seat encouraging those on the journey.

Thank you KC for the opportunity to learn and be an even greater part of this awesome community, and thanks to the athletes for being supportive and encouraging me as I’ve been learning to become a coach worthy of serving the best Crossfit box.

– Laura Chaney | CFOIB Athlete Since 2011 | CFOIB Intern & Substitue Coach

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Wednesday: February 5, 2014

Honey Badger DON'T CARE! -Coach Rickey

Endurance, FITNESS & AIM

“Instant Death to the 4th power”
Four rounds for time of:
Row 400 Meters
Run 400 Meters
(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

SPORT

If possible, complete portion A, then rest 3-4 hours before starting portions B and C.
A.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups
B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.
C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

 

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The CrossFit OPEN

What is the CrossFit OPEN?

The 2014 CrossFit season begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online in real time. Last year, almost 140,000 athletes competed in the Open. The Open is a truly “open” competition. Anyone from anywhere can participate.

Competitors will be ranked both worldwide and by region. The fittest 48 men, 48 women, and 30 teams from each region will earn invitations to one of 17 Regionals. This is the first chance athletes will have in 2014 to establish their international standings.

What if you can’t do many or any CrossFit workouts scaled? 

You can still play even if you’re not a competitive CrossFit Athlete!

The CrossFit OIB Internal Team Throw-Down

Many of us at CFOIB will never make it to the CrossFit Games, but that doesn’t mean that we can’t get into the spirit of the Games and create our own version of the Open! The Internal Team Throw-Down is our way of bringing athletes together through camaraderie and teamwork.

The Breakdown:

  • Every athlete that registers to compete in the worldwide competition will also be placed on a team within CrossFit OIB. As always, we will track your weekly workout result on our in-house leader-board, but this year your score will added to your teammates’ for one big awesome score!
  • Teams will be lead by a Captain: A CrossFit OIB Coach who has also registered individually as an Open Competitor.
  • Teams will be 2-3 athletes, depending on the number of online Open registrants. Again, you cannot be a part of the Internal Team Throw-Down unless you register for the CrossFit OPEN.
  • Teams and/or Individuals DO NOT have to complete the weekly Open workout as Rx’d, scaled workout scores will be weighed just as heavily as Rx’d.
  • A scaled version(s) of each week’s Open workout will be given so that ALL LEVELS of athletes can participate. Even newbies!
  • Coach K will select teams as athletes begin to register! We want a variety of athletes to work together over the 5 weeks so she will be putting teams together with that in mind. No stacked teams! (Each team will have one full-on RX athelte, one scaled, and one intermediate athlete.)
  • Each week teams will complete the announced Open workout for that week. Teams do not have to complete the workout(s) during the same class time but bonus points will be given if they do. The more camaraderie the more points!
  • All teammates scores will be added together for one team score that is ranked on the leaderboard each week.
  • Prizes will be given each week for teams ranked the highest. Bonus points can be earned throughout the week in a variety of ways. Stay tuned for scoring info!
  • Grand Prize will be given for top ranked team after 5 weeks!
  • Cost for Open Registration is $20 and is paid to The CrossFit Games, not CFOIB.

 

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Monday: January 13, 2014

Fleming & LC complete the WLC workout.

It is not too late to register for the Whole Life Challenge and get in on the 8 week game to a better YOU! You can register here, join the CrossFit OIB team, and complete your preliminary workout in any of your CrossFit classes this week. See me or Coach KJ to have your measurements & photo taken.

FITNESS  & AIM

Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Rest

SPORT

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 80-85%

B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-90%
Rest as needed

C.
Five sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds

D.
Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups

 

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