Great job everyone the completed 12.2 this past week. A few notables from this past week:

-Calvin Garland Sr. aka “Pops” & Joe Stafford both completed 72 snatches. Congrats to the vintage crew
-Dezirae completed 74 reps, taking the top women’s spot this week.
-Colby Phillips (pictured above) completed 69 reps for the top men’s spot
-Aubie McGhie had never snatched before completed 67 reps
-Tons of people who PR’ed on their snatch this past week from 12.2 Awesome Job!!

12.3 comes on Wednesday. Anyone want to join me for the reveal?

Structured Strength
-Back Squat (7)
-GHR

Using Prilepins Chart complete 1-2 reps per set, till you get 7 reps. Complete the 12 reps of GHR equal to the amount of sets needed to complete your back squats.

CrossFit Strength
Back Squat
3-3-3-3-3
+5 – 10 lbs.

I am always amazed at how well tuned the human body can become. Case in point the video above. If you have never seen Velodrome track racing its amazing. It also goes to show how much fine tuning can mean the difference between a 100th of a second and 10th of second. Basically what it takes to be number 1.  A lot of you guys have been taking advantage of John Broz’s class and learning technique for the snatch and clean & jerk. Hopefully this extra practice is going to pay off. Remember the open is about every rep counting. Each rep gets you that much closer to a higher position. This workout is just that. Technique is going to be key. A lot of you guys have been doing your homework. Make sure to prep ala K.star and practice a little more.

Myself I am going to spend the next couple of days doing technique work. If you are interested in hanging out and working on snatch I will be in the gym pretty much all day Friday after 1pm. I will probably do some prep work and technique work and encourage everyone else to as well. Think of it like cramming for the test the night of.

Work hard but also work smart for this one. Good luck to everyone. If you have questions come talk to me. Oh and if you haven’t gotten your black bracelet yet for competing in the open I have them for you. Come get one.

Shane also talks about mental toughness during an actual event at 2:10 in the video listen to that part and pay close attention.

A few people are going to come in today at 1pm to do 12.2 and a lot more people are going to come in at 530pm. If you are interested in doing 12.2 feel free to come in at any of those times. Otherwise you need to get your arse to CrossFit Max Effort on Saturday starting at 1030am. First heat starts at 11:10. Be there for some fun, show some support.

Structured Strength
-Deadlift (24)
-Max Rep Pull-ups

Complete 3-6 reps per set on your deadlift. Do as many sets needed to get 24 total reps. Do a set of max rep pull-ups after each set of deadlift.

CrossFit Strength
Deadlift
3-3-3-3-3
Add 5-10 lbs

Did you really need to know that the games workout would be posted at 5pm on Wednesday? Seriously?

How do you approach each workout? When do you take a rest day? Do you feel like you could have done a little better on your workouts?

These all seem to be very logical questions that I find myself asking. Rest, its the most important part of my training. I personally take at least 2 rest days in a row with another somewhere in the middle of my training week.

Honestly when I approach all the competition workouts I never want to repeat the workout again, if possible. That is why I always go all out and go at what is referred to as “suicide pace”. I swear I could have blacked out from the 7 minutes of burpees. In the emergency medicine field vision and sight are the first things that the body turns off in order to preserve the more important need to live parts of the body. That is why a lot of people say their field of vision narrows, or they get tunnel vision.

Rest is a hard thing for a lot of people that participate in CrossFit, I have said it over and over again: More is not better. As long as your training is methodical and it is testing you constantly. It is working well. When you start feeling and seeing adaptation then something needs to be fixed.

So tackle each workout with the thought of only doing it once. Go at a suicide pace. Make sure to rest your body especially if you go at a suicide pace. And most importantly keep training.

Structured Strength
Rest day

CrossFit Strength
Press
3-3-3-3-3
Add 5-10 lbs from last week

Great job this weekend to all that completed 7 minutes of burpees. Everyone did amazing and everyone had the same reaction

With that, looking forward I will make sure to send out some info to everyone via email like I do every Tuesday.

Keep working on your strength. All the open WODs mean is that its another workout to add into your current training.

Structured Strength (week 6)
-Back Squat (7)
Add 5-10 lbs
-Supine Ring Pull-ups

Using Prilepins Chart do any combo of reps to total 7. Do as many sets of max rep supine ring pull-ups equal to the amount of sets of back squats.

CrossFit Strength
-Back Squat
3-3-3-3-3
add 5-10 lbs.

Its getting heavy now huh?

It probably wasn’t expected but thats what it is.

AMRAP 7
Burpees

If you are not able to go to Sin City on Saturday at 11am then you can make up the WOD with a bunch of other people on Friday @ 530pm. I encourage you to make it a goal to come out to Saturdays with the other affiliates.

Structured Strength
Snatch(15)
+5lbs
Bench (18)
+5lbs

CrossFit Strength
Front Lever Practice

Probably tonight a lot of people around the world are going to be hitting f5 repeatedly while on the games website. Lets see if those requests blow up the server like it did last year.

Some things in regards to the Games. We are going to be at Sin City doing the open starting at 11am. Please be there by 1030am so you can warm yourself up, and register. There will be an athlete briefing at 1105am. After that heats will be posted. Women will go first and following that will be all men. If you are unable to attend I will work with people on figuring out the best time to come into the gym and do the open workout. Sunday would be the best day.

In regards to how to plan your workouts. I recommend that you rest the day before whatever day you plan on doing the open workout. I will more then likely do some skill work the day before and thats about it.

Structured Strength
Week 5
Rest Day

CrossFit Strength
Press 3-3-3-3-3
Add 2.5 – 5 lbs

I thought that it would be fun to enjoy the last night of games prep where we actually do some stuff since next week the open starts!!

If everyone is up for it this is the plan:

WOD 1
On the minute for 15 minutes
1 muscle up

ALT would be:
On the minute for 15 minutes
5 chest to bar pull-ups
5 dips

Rest for a bit then do:

WOD 2

For Time
5 muscle ups
15 box jumps 20/24
15 kettlebell swings 53/44
4 muscle ups
15 box jumps 20/24
15 kettlebell swings 53/44
3 muscle ups
15 box jumps 20/24
15 kettlebell swings 53/44
2 muscle ups
15 box jumps 20/24
15 kettlebell swings 53/44
1 muscle ups
15 box jumps 20/24
15 kettlebell swings 53/44

-ALT-

15 chest to bar pull ups
15 Dips
15 box jumps 20/24
15 kettlebell swings 53/44
12 chest to bar pull ups
12 Dips
15 box jumps 20/24
15 kettlebell swings 53/44
9 chest to bar pull ups
9 Dips
15 box jumps 20/24
15 kettlebell swings 53/44
6 chest to bar pull ups
6 Dips
15 box jumps 20/24
15 kettlebell swings 53/44
3 chest to bar pull ups
3 Dips
15 box jumps 20/24
15 kettlebell swings 53/44

I realize the weight for the kettlebell is a low for guys so however wants to do one of the two 72 pound kettlebell they are welcome to.

Thanks to everyone that has been coming out at various times for Games Prep it was a better success then I thought it would be. I am still working on some tshirts so don’t worry its in the works. I hope to have the design finalized by the end of the month.

Announcement for this week: The games prep class is cancelled. I have Search and Rescue training this Wednesday night and am unable to find someone to sub it. There is only 2 weeks till the first open wod is announced. If you want to participate and see how you stack up (which you should) go to the games site and register. If you are having thoughts on whether or not to participate come talk to me.

Structured Strength
Press (24) +5 lbs.
GHD Sit-Ups

Add 5 pounds from last weeks weight. Do 3-6 reps per set of any combo that gets you 24 total reps. Then complete 4×12 GHD sit-ups.

CrossFit Strength
3 max effort Handstand push-ups

Rest between sets about 3 minutes.

If you are going to participate in the Open this year you need to be registered before the first WOD is released on February 22nd. Once you have registered you can join the affiliate team as well. Go to the games site to register.

Structured Strength ( February 6/ week 3)
Back Squat (15) +5lbs
Glute Ham Raises

Add 5 lbs from the weight you did your back squat at last week. Doing 2-4 reps per set get any combo of 15 reps. Once you have finished do the amount of sets x 12 glute ham raises.

CrossFit Strength
Back Squat
3-3-3-3-3

[ujicountdown id="Basic" expire="2012/02/22 17:00"]
Countdown the time till the first Open WOD is announced.

Remember that Sunday I will be holding a class at 11am and open gym from 12-3 will be cancelled due to the Superbowl.  Weither you watch the superbowl for the game or for the commercials its part of the list of things that makes you American.  I will post my list of “Things that make you American” along with the Zombie Apocalypse list as it will be used to determine if you are on my team, when the time comes.

Structured Strength (week 2)
-Deadlift (24) +5lbs
-Max Rep Pull-ups

Add 5 lbs from last weeks weight. Figure out any combo to achieve 24 total reps using Prilepin’s Chart. How many sets it takes you to complete your Deadlifts do that many max rep sets of pull-ups.

CrossFit Strength
Deadlift
3-3-3-3-3
+5-10lb

Make sure to add 5-10 lbs from your weight you did last week.