ALL LEVELS

In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Walking Lunges with Dumbbells x 25 Yards
Box Jumps x 20 reps

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.

SPORT

A1. Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)
Rest 3 minutes, and then…

A2. Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/135 lbs)
8 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then…

A3. Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar
Rest 3 minutes, and then…

A4. Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders
Rest 3 minutes, and then…REPEAT A1 through A4.

The “A” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)

On Coaching: The rule of three is a very general rule in speaking, in writing, and in music, that states that concepts or ideas presented in threes are inherently more interesting, more enjoyable, and more memorable. (Source). Have you ever noticed  your CrossFit OIB coaches adhere to this rule?

FITNESS & AIM

Five sets of:
Row 500 Meters
Rest 20 seconds
Toes to Bar x 20 reps
Rest 20 seconds
Side Plank Left x 60 seconds
Side Plank Right x 60 seconds

SPORT

A. Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed

B. Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2-4 minutes between sets.
These percentages should be based off of your 1-RM back squat from the beginning of the cycle.

C. For max meters:
8 Minutes of Rowing on Concept 2 Erg
Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

D. Complete as many rounds and reps as possible in 3 minutes of:
10 Overhead Squats (135/95 lbs – taken from the floor)
10 Burpees Over the Barbell

These four athletes are signed up for the OPEN. Are you? #dreamteam

Join the CFOIB Coaching Staff tonight from 6 – 7:30 Part 1 of 2 OPEN Prep Class. We’ll be covering Q & A on all things CrossFit OPEN/Internal Team Throwdown, movement standards, and working through common CrossFit exercises that pop up during the Open. THERE WILL BE A WORKOUT AT THE END OF CLASS!

My goal is for each of you, from newbie to veteran, to walk away with a better understanding of how YOU move so that you can grow as an athlete and competitor.

FITNESS & AIM

A. Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 40X0
Rest 90 seconds

B. “Just Nine Minutes”
Three sets for max rounds of:
60 seconds of Hang Power Clean
(elbows must come all the way around and hips must open fully at the top)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest
(Prescribed loads are 95 lbs. for men and 65 lbs. for women – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit.)

SPORT

Active Recovery

Open Prep Class Tonight from 6 – 7:30

Got double unders?

We’ll work on double unders, toes to bar, kipping pull-ups and much more tomorrow night during the OPEN Prep Class (free to all CFOIB athletes). The purpose of this class is to prepare you for the CrossFit Open & CFOIB Internal Team Throw-Down which both begin February 27th. We will cover everything you need to know about the Open such as: -What is the Open? -The workouts -Standards of movements -What to expect -Judging & Scoring -Team Competition Rules -Why YOU should do the open!

Sign up here!

ENDURANCE

Row 1k @100%
rest walk 15-20 min
Row 1k @100%

Then
3 Rounds Not for Time
15 GHD Situps
15 Hip Extensions

FITNESS

A. Four sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds

B. Five rounds for time of:
Thrusters x 10 reps
Sit-Ups x 20 reps
100 Meter Run

AIM

A. In eight sets or less, build to today’s 1-RM Snatch

B. Four sets for times of:
135/95 lb. Thruster x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
Rest 90 seconds

SPORT

A. Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+
Rest 2-3 minutes between sets.
This is the last day of our deadlift cycle. Your goal is to hit 2-3 reps at 100% of the 1-RM you chose to use on January 1, 2014. Go hard, but be safe…do not allow mechanical failure just to prove your grit.

B. Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest as needed
x 45-60 seconds
Rest as needed

C. Row 3000 Meters @ 80-85%
Rest up, be ready for Friday and Saturday.

“A ‘bro-rep’ is when your movement might be a little questionable, ‘But, bro, you gotta give me that rep.'”

Unless every CrossFit workout you’ve ever done was caught on video, you’ve probably shorted a rep or range of motion more times than you’d think. All of your coaches keep an eye on you as best they can during class, but sometimes we miss things. More importantly, when we do spot you shorting range of motion on your wall ball, toes to bar, or thruster we’d being doing you a disservice if all we did was say “No Rep”. Instead we should be explaining why or where you shorted yourself on the movement, and help perfect your movement.

In preparation for the CrossFit OPEN we are holding two free classes on Thursday 2/20 and Tuesday 2/25. We’ll be covering Q & A on all things CrossFit OPEN/Internal Team Throwdown, movement standards, and working through common CrossFit exercises that pop up during the Open. My goal is for each of you, from newbie to veteran, to walk away with a better understanding of how YOU move so that you can grow as an athlete and competitor.

I’ll see you all on Thursday from 6 – 7:30 PM.

FITNESS & AIM

A. Four sets of:
Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – incline)
Rest 60 seconds
Wall Ball x 20 reps (as quickly as possible)
Rest 60 seconds
DB/KB Walking Lunges x 20 steps
Rest 60 seconds

B. For time:
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups

SPORT

A. Three sets, not for time, of:
Handstand Walk x 15 meters
L-Sit x 45-60 seconds
15′ Rope Climbs x 2-3 ascents

B. Six sets of:
Hang Snatch + Snatch
Rest as needed
Build over the course of the six sets.

C. Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.
Rest exactly 5 minutes, and then…

D. Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
15 Handstand Push-Ups
60 Double-Unders
(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)