Saturday

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ 80%
Rest as needed between sets
B.
With a partner 20 rounds for time of:
Run 1 Lap
10 Air Squats
5 Hang Cleans (135/95)

Outside Magazine still thinks that someone lifting a barbell must be a powerlifter.

http://www.outsideonline.com/fitness/bodywork/the-fit-list/High-Intensity-Litigation.html

7 Reasons Why You Should Date A CrossFit Girl

Easy Chocolate Almond Butter Cups

Friday

A.
Work up to a heavy Snatch
B.
Build to a heavy Clean & Jerk
C.
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
D
Row intervals or "Helen"
Three rounds:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Thursday

Make up day, Rest Day. Pick a benchmark wod Or....
Come in and we will make up something fun

Wednesday

A.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets
B.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets
C.
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb Deadlift x 6 reps
30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps
(use Games standards on the box jumps – open hip at top with feet on the box)
Rest exactly 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
10 GHD Sit-Ups
10 Walking Lunges with 55/35 lbs per hand

Beauties & Beasts: Find the ‘beast’ within and discover real beauty

Ask The Doc: Why We Develop Bad Knees

Tuesday

A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps
B.
In 15-20 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM.
C.
Every two minutes, for 10 minutes (5 sets):
Weighted Pull-Ups x 3 reps
Work as heavy as possible here. Build to something that feels like a heavy triple before you start the clock, and then try to hold that load for triples for all five sets.
D.
Complete as many rounds and reps as possible in 12 minutes of:
Dumbbell Man-Makers x 5 reps (55/35 lb DBs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)

Monday

A.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg
L-Pull-Ups x 5-8 reps @ 2110
B.
Six sets of:
Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest as needed
C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
D.
Run 400m
20 OVH Plate Lunges (45/25)
then 5 rounds of
7 T2B
7 Push Ups
the 20 OVH Plate Lunges
Run 400m

Sunday Happy Birthday Moa!

Kevin Ogar doing his first muscle-up since becoming paralyzed from the waist down after a spinal-cord injury in January. by CrossFit.

Saturday

         For time:
         20 Deadlifts (315/215 lbs)
         30 Box Jump-Overs (24”/20”)
         40 Kettlebell Swings (24/16 kg)
         50 Double-Unders
         Run 400m
         50 Double-Unders
         40 Kettlebell Swings (24/16 kg)
         30 Box Jump-Overs (24”/20”)
         20 Deadlifts (315/215 lbs)

Friday

 A.
Take 15-20 minutes, not more, to establish a 1-RM Snatch
B.
Take 15-20 minutes to warm-up to a heavy-ish Clean & Jerk
Rest as needed, and then…
C.
Against an 8-minute running clock, perform the following, in order:
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups
and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.
POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.

Three Habits of Great Lifters

By jaimie on April 10, 2014   /   Blog   /   Leave a comment

Three Habits of Great Lifters Written by Bryan Miller Here are three habits (that are a must!) for those looking to increase general strength, compete in a strength sport, 0r overall just be a great lifter! 1. Movement Quality vs. Chasing PRs Patience is one of the most noticeable characteristics of an experienced lifter. All too often beginners will chase PR after PR until their progress comes to a screeching halt. Why does this happen? I like to call it the ‘novice effect’. Each person has certain strength/lift potential with poor movement quality. The novice lifter will progress rapidly at
Read more →

Thursday

A
Pause Clean (3 counts @ knee) + Jerk work up to a heavy double
B
Pause Snatch (3 counts @ knee) + OHS work up to a heavy single
C
Behind the Neck Snatch Grip Push Press
8 8 8
D
3 Rounds
Run 400m
10 HSPU
20 Wall Ball
30 Sit Ups
1 Lap Farmers Carry (2-53/35lb k.b.)

Dynamic Fluid

Wednesday

A.
For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar
B.
Two sets for max reps of:
60 seconds of Muscle-Ups C2B Pull ups or Pull Ups
Rest exactly 60 seconds
C.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)
———–
Remember, this is a testing week! Please perform the workouts . . . AND POST YOUR RESULTS! The next phase of the Competition program will be determined by the numbers reported from this testing week.

Tuesday

A.
For Max Reps:
3 Minutes of Double-Unders
B.
In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.
C.
Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30
(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)

11 Reasons Why I Take My Shirt Off When I CrossFit

7 Exercises to Optimize Shoulder Health With Kettlebells

Monday

 CFCP competitors all did great on Saturday!!

A.
In eight sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%. Leave the weights on the bar when you finish, you’ll come back to this.
B.
In six sets or fewer, build to a 1-RM Weighted Pull-Up
Weighted Pull-Ups
C.
Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
D.
For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
120 seconds of Double Unders
Rest 2 minutes
120 seconds 50lb D.B. Snatches
Rest 2 minutes
60 seconds of Ring Dips

Plane Search Shows World's Oceans Are Full of Trash

Friday

Happy Birthday Deanna! good luck to her and everyone else from CFCP competing on Saturday!

A.
Two sets, not for time, of:
Muscle-Ups x 4-8 reps
Strict Handstand Push-Ups x 8-12 reps
Double-Unders x 40-50 reps
B.
Four sets of:
Front Squat x 4 reps @ 70-80%
Rest 2 minutes
C.
Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)
D
4 rounds
4  Muscle ups or Ring dips
14 Power Snatch (95/65)
28 k.b. Swings

The Case Against NSAIDs

By jaimie on April 3, 2014   /   Blog   /   Leave a comment

The Case Against NSAIDs Written By Calvin Sun When I was in the Army, the panacea for all ailments was a couple of 800mg ibuprofen and a canteen of water. We called it “Ranger Candy” or “Vitamin M” and we joked that all the Army doctors graduated from the Motrin School of Medicine. In college, I learned that the old RICE acronym (Rest, Ice, Compression, Elevation) is sometimes spelled with an extra “I”… as in ibuprofen. My guess is that you have been told to take ibuprofen at some point in your life by a doctor, athletic trainer, or coach.
Read more →

Thursday

Please don't park past our door, the the plumbing place needs their spots for their service vehicles from 8-6. Any other spots that aren't in front of them are fine. 

A.
Take 15 minutes to build to today’s heavy Power Clean
B.
For time:
10 Ground to Overhead (155/105 lbs)
20 Chest-to-Bar Pull-Ups
8 Ground to Overhead (185/125 lbs)
16 Chest-to-Bar Pull-Ups
6 Ground to Overhead (205/135 lbs)    (75%)
12 Chest-to-Bar Pull-Ups
4 Ground to Overhead (225/145 lbs)    (85-85%)
8 Chest-to-Bar Pull-Ups
2 Ground to Overhead (245/155 lbs)  (or 90-95%)
4 Chest-to-Bar Pull-Ups
Use one barbell and make your own weight additions.
C.
Row 2000 Meters  Or work on a weakness
(you determine the pace based on how you feel)

Wednesday

Billy getting through the 185b deads on 14.3

A
Quickly work up to a Heavy or Max Strict Press
B
2 Minutes of Rowing (calories)
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
Rotate through the circuit three times for max reps/cals completed at each station. (35minutes)



The Hook Grip with Stephane Rochet - video [ipod] [mov] [HD mov]

Tuesday

 Josh Bridges CF Open 14.5

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 unbroken reps
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps
B.
Front Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80%
*Set 3 – 3 reps @ 85%
*Set 4 – 3 reps @ 90%
Rest 2 minutes between sets
C..
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 85%
*Set 4 – 4 reps @ 90%
Rest 2-3 minutes between sets
D,
In three minutes, complete the following:
20 Kettlebell Swings
Run 400 Meters
Double-Unders x Max Reps
Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.
If Time
Eight sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes

Monday

Enlarge image

Workout 14.5 Announcement, Kezar Pavilion, San Francisco, Calif.

Two sets for quality, not time, of:
Double-Unders x 40-50 reps
Alternating Pistols x 6-8 reps each leg
(work on speed and efficiency)
Handstand Walk x 15-20 yards

Take 12-15 minutes and build to today’s 1RM Clean and Jerk

1000 Meter Row/ Run 800m
20 Ground to Overhead (135/95 lb)
20 Burpees
20 Goblet Squats (32/24 kg)

Friday

Workout 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

Post time to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

Top male and female scores will receive $2,014.

Enlarge image

For complete workout standards, video and scorecard click here.

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Watch Archived Footage of Rich Froning, Sam Briggs, Jason Khalipa, Annie Thorisdottir and Graham Holmberg on Workout 14.5

Thursday

No 10am or 6:30pm Classes today
A
Recovery / Make Ups
B
Mobility
C
10 Min AMRAP
3 Bar Muscle Ups (or Pull Ups)
6 Axle Shoulder 2 Overhead (155/95)
9 Axle Deadlifts
Then 2 Min Max Double Unders

CrossFit Games Update: March 26, 2014 - [video]

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209,585: Rise of the Open - [article]