Category: Uncategorized

Backsquat
5×3 @80-85% of 1RM

Conditioning
75 Double Unders
15 burpee over bar
15 power cleans (135/90)
50 Double Unders
10 burpee over bar
10 power cleans
25 double unders
5 burpee over bar
5 power cleans

Strength/Skill/Stability

EMOM x 8:

2 Deadlifts, climbing

Conditioning

500m Row
40 Kettlebell Swings
400m Run
30 Shoulder-to-Overhead
500m Row
20 Kettlebell Swings

Auxiliary

Pull Finisher

Open WOD 19.5

Reps, in the format of 33-27-21-15-9:

Thrusters (95/65)

Chest-to-Bar Pull Ups

Full workout description HERE.

Remember, we’re finishing up the Open with our last Friday Night Lights tonight. Heats start around 5 PM. Check yesterday’s post for more details.

OUR COMMENT:

The CrossFit Open is the official start of the CrossFit Games season. The Open is a great time to get together to test ourselves and see how much progress we’ve made – and compete with our friends. The “spirit of the Open” is a sense of excitement that only comes around this time of year. We’re glad that so many of our members had fun with it this year.

Ultimately, though, the point of the Open is to filter the field of participants to find the fittest man and woman on earth. The truth is that nobody from our gym is even close to that level.

This final workout is an appropriate test to find the fittest on earth, but it doesn’t align with how we want most of our clients to approach workouts.

Chest-to-bar pull ups are a high-skill, high-power, movement that requires excellent body control and great shoulder stability to perform safely. Accordingly, when we program these (along with other high-skill movements) we will lower the amount of reps, which allows athletes to maintain good positions and control through a workout without reaching failure and compromising their safety.

Here, with 19.5, the workout calls for 105 chest-to-bar pull ups, which is more than double the amount that we’ve ever put into a workout. This is fine for the fittest folks on earth, but it’s problematic for most of the rest of us because it can cause stressors on your shoulders and arms that can lead to injury. We have a responsibility to protect our athletes, so we strongly recommend modifications that will allow you to maintain good positions.

To do this, we’re implementing the following rule, for which we will have no exceptions:

• To perform the workout Rx, and do sets of C2Bs bigger than singles, you must demonstrate that you can perform a set of 10 unbroken strict pull ups with full ROM.
• To perform the workout Rx, and do singles on your C2Bs, you must show a coach that you can perform a set of 5 unbroken strict pull ups with full ROM. (I.e., If you can do 5, all of your C2B pull ups during 19.5 must be “singles,” meaning they must be done one at a time.)
• If you cannot perform 5 unbroken strict pull ups then you must do the scaled version of the workout. The scaled description is in the link above.

Also, if you are not signed up for the Open (which means you do not have to submit an official score) we encourage you to do a shorter version of the workout, with a 21-15-9 rep format. This is a recommendation and not a requirement, but the pull up standard above will still apply. You’ll still get a great workout.)

Thank you for trusting us. Thank you for taking a responsible approach to your fitness.

Ladies and gentlemen, this is it! This Friday night is the last open event of the season, 19.5! This will be a huge, fun event and we are asking all our members who are available to not only show up to watch, but to show up and work out as well. No matter your fitness level, whether you will perform this work out as prescribed or skilled, it’s way more fun when more people participate! We will have barbecue available for purchase (Flavortown BBQ will be set up just outside in our parking lot) and we will have plenty to drink inside. It is a BYOB event, but we will have some to share for sure.

In addition, we will be joined by our friends from Modesto, Resident CrossFit. Chuy and his crew were very generous hosts two weeks ago and we would like to return the favor. Let’s make this the best night of the open season, celebrating with friends the end of the CrossFit open!

Be on the lookout for a heat schedule on Friday afternoon. We will post it here on the website, as well as on Facebook and Instagram.

Let’s gooooo!!

WOD 3/21/19

Mobility Session, then

Tabata (:20 work/:10 rest)
8 Rounds of:
Double Unders
Midline Work (Coach’s choice!)
Walking Lunges
Shoulder Touches or Static Handstand Hold

Strength/Skill/Stability

4 Rounds:
A) Standing Sled Drag x 60′
B) Dumbbell Bench Press x 8
C) midline complex

Conditioning

8 Rounds:
10 Kettlebell Swings (70/53)
10 Perfect Push Ups

Auxiliary

3 Rounds
A) Dips x 8-10 Reps (weighted if possible)
B) Dumbbell Chest Fly x 8-10 Reps

Strength/Skill/Stability

Back Squat

5 sets of 5 Reps, starting at 75%, climbing if possible

Conditioning

Alternating EMOM x 20, 30 Seconds Work/30 Seconds Rest:

A) Double Dumbbell Hang Power Cleans

B) Overhead Squats

C) Strict Pull Ups

D) 250m run

Auxiliary

Finisher #52 (use curl bar)

400m run
10 thrusters (115/75)
10 deadlifts
15 thrusters
15 deadlifts
20 thrusters
20 deadlifts
*12 minute hard cap

Reminder: Classes will run on our regular schedule today.
We are planning to finish the Open with our final FRIDAY NIGHT LIGHTS event next week.

Open Workout 19.4:

3 rounds:
10 power snatch (95/65)
12 bar facing burpees

Then, 3 minutes rest, then

3 rounds:
10 bar muscle ups
12 bar facing burpees

*12 minute cap

Full workout description HERE.

Strength/Skill/Stability
MOBILITY SESSION
Hamstrings, Quads, Hips, Shoulders

Conditioning
12 Minute AMRAP:
250m Row/Bike/Ski/Run
15 Kettlebell Swings (53/35)
*Alternate between Row, Bike, Ski, and Run each round.

As we’ve stated before, we want you to be as ready as possible for the open workouts, whatever the workout may be. Your coach will lead you through some wonderful stretches today, maybe some quad smashing, maybe some foam rolling. We want to make sure you’re ready for 19.4 tomorrow!

Auxiliary
Muscle Up Drills
or
C2B Pull Up Drills (but not a lot of reps)

Olympic
15 Minutes to work to a heavy Hi-Hang Snatch
(8-12 sets)

Conditioning
Alternating EMOM x 20
a) Power Snatch x 5-8 Reps
b) Bar Facing Burpee x 5-8 Reps
c) See the Lights x 12 – 15 Reps
d) Muscle Ups x 2-4 Reps
*Try to maintain a consistent pace and reps through each of the 5 rounds. For Muscle Ups, alternate each round between the rings and bar.  

Auxiliary
Finisher #66
Preacher Curls and Straight Arm Lat Pulldowns

Strength/Skill/Stability

Every 90 seconds for 12:000

Front Squat x 3 reps, starting at 50% of 1RM back squat, climbing

Conditioning

800m Run
20 Overhead squats (95/65)
400m Run
20 Overhead Squats
800m Run

Auxiliary

Push Finisher

Conditioning
50 Calorie Row
50 Wallballs (20/14)
40 Pull Ups
40 Alt. DB Snatch
30 Goblet Squats (50/35)
30 Dead Lifts (135/95)
20 Burpees-Over Bar
*compare to 11/5/18

Open workout 19.3

The workout description is HERE.

Sign up for a heat for Friday Night Lights at Resident CrossFit HERE.

Because the CFM coaches are going to Modesto tonight, we will be cancelling our late class today.  Thank you for understanding.   Call or text a coach if you need to get 19.3 done this weekend.  We’ll try our best to be around for you.

1. FRIDAY NIGHT LIGHTS will be with our friends at Resident CrossFit in Modesto tomorrow. Let a coach know if you can make it – we’ll have a digital sign up sheet that you can join.

Strength/Skill/Stability
3-4 Rounds:
a) Seated Dumbbell Shoulder Press x 6-8
b) Reverse Seal Walk x 30′

Conditioning
Farmer Carry x 1 Lap
20 Goblet Squats
20 KB Swings
20 Box Jumps
20 Double Unders
20 Push Ups
Farmer Carry x 1 Lap

Auxiliary
Muscle Up Progressions/Practice
Then,
Finisher #99, but with Pulley

Strength/Skill/Stability
EMOM x 8:
3 Power Snatch
Then, 2-3 minutes rest, and one attempt at a max triple for the day

Conditioning
1k Row
30 Dumbbell Snatch (50/30)
30 Goblet Lunges (50/30)

Auxiliary
Pistol Progressions/Practice
Then,
Finisher #91: banded Hip Extension Variations

Strength/Skill/Stability
Back Squat
4 x 6, starting at 70%, w/2 Second Pause @ bottom

Conditioning
4 Rounds:
10 Dead Lift
400m Run
15 Push Ups
*Choose your own load

Auxiliary
Finisher # 20
Barbell Press on the Minute

Conditioning
20 Thrusters 115/75#
25 Hang Power Cleans 115/75#
30 C2B Pull Ups
35 burpees Over Bar

Auxiliary
a) Single Leg KB Hip Thrusts x 6 each leg w/hold @ top
b) Bent Barbell Row x 6-10

Pull Finisher

CrossFit Open Workout 19.2 is

THIS

We will be doing it in every class, but we would love for you to join us for Friday Night Lights, heats start at 6! BYOB, and come workout!

Friday Night Lights is tomorrow night for 19.2!  Heat Sign ups start at 6:00, and we’ll run heats until we’re finished.  We need you here because you’re awesome – and because we need you to judge someone.  Ask a coach for details and come enjoy a workout and a beer with some great people 🙂

Olympic
EMOM x 10: 1 Hi Hang Snatch

Conditioning
2 Rounds:
30 Sit Ups
400m Run
500m Row
60 Double Unders

Auxiliary
Double Under and Muscle Up Practice
*ask a coach for helpful drills to get you closer to your goals!

Friday Night Lights is back!  There’s another party happening for 19.2 on Friday, starting at 5:00 PM.  If you can make it, skip your morning class and come share a workout with the big group.  This event is best when we get lots of participation, so we’re hoping you jump in!  Also, beat Dan or Sid and win some cash!  (maybe they’ll even give you a head start) 😉  It helps to know how many people will be there, so let Sid or Dan know if you think you might be able to make it.  Feel free to ask a coach if you have any questions.

Strength/Skill/Stability
4 Rounds:
a) Bench Press x 8
b) Single Leg SLDL x 8 Each
c) Double Handle Bent Row x 8 w/ 1-second hold at top

Conditioning
10 Toes 2 Bar
20 Dumbbell Snatch
30 Burpees over Box
20 Dumbbell Snatch
10 Toes 2 Bar

Auxiliary

3 Rounds:
a) Straight Arm Lat Pulldowns (Banded or pulley) x 8 – 10
b) Dumbbell Revers Fly x 8 – 10