A fresh new start to the new year seems like the perfect time to revisit some skill review, especially for those of us who have an ever growing list of goats on our “2012 Goal List.” Specifically, for Tuesday’s class, we doubled-back for some double under work.
As we have in the past, class was broken into three separate groups:
Group A: This group included those athletes who can consistently hit DUs over 15 to 20 reps at a time.
Program: “Flight Simulator.” Unbroken sets of 5/10/15/20/etc. up to 50 and back down – getting as far as possible in 10 min. For any set missed, continue trying to complete that set and then move on (i.e., if you made 15 but then broke on the next set at 17 before you got to 20, keep trying for 20 – this, as opposed to starting over again from the beginning);
Group B: This group included those athletes who are hitting anywhere between 5 to 10 DUs at a time.
Program: AMRAP unbroken reps. In other words, use the 10 minutes to really concentrate on stringing doubles together, trying to achieve the highest number of unbroken reps you could.
Group C: This group included those athletes who can occasionally hit a DU or two, but not consistently.
Program: 2-3 single skips followed by 1 double under attempt. If any athlete was consistently successful with that, they moved on to 2-3 single skips, 1 double under, followed immediately by 2-3 single skips. The next logical step of course was to try and string together sets of 2-3 singles and 1 DU for the highest number possible.
The practice certainly seems to be paying off, as we’re seeing lots of improvement through-out class. Great job, and keep working on them. This wasn’t the day’s only work, however.
In 6 minutes, perform as many rounds as possible of 6 hang squat cleans and 12 hand release push-ups. Weight for the hang squat cleans was RX’d at 95lbs for guys and 65lbs for ladies, but everyone was given the option to scale to a weight appropriate for their needs. Additionally, those still working on cleans (or just plain uncomfortable with the HS Clean) could perform a hang power clean and then front squat the weight. Score was total rounds and reps.
Awesome work, and thanks to everyone for braving the cold temperatures that the new year has brought with it. A things to be aware of:
It’s that time of year again, and on the heels of this past Sunday’s CF Games marathon on ESPN 2, I’m hoping for lots of interest.
What are the Open Qualifiers? Read on for the rundown provided by the CrossFit Games website.
The Open is a worldwide competition consisting of five workouts over five weeks. Last year, more than 26,000 athletes competed, and this year will likely be a multiple of that!
Each week, the workout will be announced on Wednesday at 5 p.m. PT (starting February 22). Everyone will have until the following Sunday at 5 p.m. PT to complete that week’s workout and submit their score. You can do the workout at your local affiliate or film your attempt from any gym, a garage, or park.
Once you submit your workouts to the Games site, you’ll be able to find your rank, both worldwide and in your region. You get one point for each place (i.e. five points for 5th place) for each workout. Your overall score is the sum of all the workout scores, and lowest total points wins. You can compete both as an Individual and on a Team. Individuals are divided between men and women, and Masters are divided by gender and age.
The individual athletes and teams that perform the best across the five Open workouts, in each of the 17 regions, will be invited to compete at the second stage of the Games, the Regionals. The top 20 Masters in each age and gender category will earn an automatic spot at the Games in July.
If you’re gung-ho for the competition, mildly interested, wondering if you should compete, or just plain want to know more, please talk to Tom or Chris. We’re looking for lots of involvement this year, and are excited to see as many of you as possible give the workouts a go.
Seminar and Measurement dates/times: Sunday, January 8th 11am-12pm at CF Dupont; Monday, January 9th 6-7pm at CF Balance.
Pre-registration through website prior to measurement date is required. Cost is $40. This will include: weight, measurements, bodyfat, before/after photos, before/after analysis, email weekly support, recipe contests, performance based measures, and eligibility for individual and team prize.
Paleo Seminar- Kari will be holding a one-hour kick-off that will cover the general paleo guidelines and give you an opportunity to ask your questions. She will cover what you can and cannot eat, meal plans, and how to make the Paleo Diet fit into your everyday routine. This seminar will give you the tools for you to be successful in the challenge.
Measurements- Will take place prior to the seminar. Measurements will include: weight, body fat caliper pinches, before and after photos.
The inner gym competition has also been scheduled. Again, details pasted below verbatim from CF Dupont:
Who: CF Dupont, CF Balance, and CF DC athletes!
When: Saturday, February 4th, 11AM – 4PM
Where: CrossFit Dupont Thunderdome
Here are the Rules:
- Maximum of 20 Teams
- 1 Day of Competition starting at 11 am. Three WODS per team. There will be a 4th chipper WOD for top 5 teams
- 4 People Per Team: 2 Men, 2 Women
- Judging will be done by the coaches
- We are all going out to celebrate on Saturday night
- Prizes: Will include massages and Lululemon gear.
- Team theme: dress inappropriately
- Workouts will begin at 11am, soo please arrive by 10:30am. LAST DAY TO REGISTER IS MONDAY, January 30th. Sign-ups will be with Tex at CF Dupont or Danielle at CF Balance.