Monday

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A. Every 2 minutes for 5 rounds:

 Deadlift 4x85%

B. 3 Rounds:

    20 DB Power Snatch (50/35)

    15 Pullups

   20 Box Jumps (24/20)

 

Endurance

Every 6 minutes for 6 rounds:

1. 3 minute row for meters

2. 250 single unders

3. 40 Burpees 6"

Saturday

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A. 2 Snatch Extensions + 2 Muscle Snatches 

     5x1 @50-60%

B. Snatch

   5x3 @ 60, 65, 70, 75, 80%

C. Power Clean + Jerk

 5x3 @ 60, 65, 70, 75, 80%

D. Press

  5x4

 

10am WOD

25 Minute AMRAP:

25 Box Jumps (24/20)

25 Pushups

25 Russian KB Swings (53/35)

25 Pullups 

Bruck

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"Bruck"

4 Rounds:

400m Run

24 Back Squats (185/125)*

24 Push Jerks (135/95)

*from the rack

repeat from 10/21/17

U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. 

He is survived by his wife, Pattie; daughter, Harper, born after his death; father, Eric; mother, Laurie Bullock; and sister, Noabeth.

Thursday

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A. Every 8 minutes, each round for time:

1. 40 Cal Row

   20 Toes to Bar

2. 40 Deadlifts (185/125)

   20 Toes to Bar

3. 40 Burpees 6" target

    20 Toes to Bar 

B. In any order, break up as needed:

    1. Accumulate a 2 minute L-sit

   2. 40 Strict Pullups

   3. 30 Good Mornings 

Wednesday

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A. Every 2 minutes for 5 rounds:

    5 Tap n Go Power Clean + Push Jerks 

B. 12 Minute AMRAP:

12 Front Rack Lunge Steps (45/35)*

12 HSPU's

12 DB Power Cleans (45/35)

*kb or db

Open Guide 2018:

Everything you need to know about the 2018 Open at CFR

 

1. This is a fun, community event for 5 weeks. Yes, it is a worldwide competition, but for us it is all about fun, growth and improvement

2. You do not need to sign up on games.crossfit.com to participate in our in-house competition. However, if you would like to sign up, I am all for it and we will support you through the process 

3. We will have our main event every Saturday at 9am. A heat sign up sheet will be available starting Thursday night. Folks may sign up in the gym or email me to claim a heat time. At 9am sharp, Josh and I will go over technique, movement standards, and strategy for the given WOD. We highly recommend folks attend this. Saturday is not the only time available to do the Open workouts. Friday (all day), Sunday (from 11am-noon), and Monday (up until 5pm) are all options for completing the workout.

4. From 9am till roughly 11:30, we will run heats of the workout. Every athlete will have a judge for each workout. All friends and family are welcome to come out and spectate the event

5. In week one, we will stay after the heats are completed and have a potluck party. More details on this will be posted on a separate blog

6. This year, the scoring will be a little different. There will be 3 categories that will get your team points: Performance (top 8 scores from each team), Spirit (this will be a subjective measure voted on by the team captains. This includes effort, team unity, attitude, support of other athletes and overcoming adversity), and Participation (this includes both doing the workouts and judging).

7. It's okay to scale! Every year, our members do incredible things in the Open. This year will be no different. Having said, there is no pressure to do anything outside your capabilities or comfort zone. Coaches will help with the scaling process and ensure each athlete gets the appropriate stimulus 

 

Tuesday

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A. Every 2.5 minutes for 5 rounds:

   Deadlift x5 @80%

B. Every 3 minutes for 5 rounds:*

30 DoubleUnders 

12 Chest to Bar Pullups

12 KB Swings (70/53)

*score is the slowest time of the 5 efforts 

I had an interesting experience on Sunday that I'd like to share here. I played Sunday recreation baseball from 2009 right up until a few months before Lily was born (stopped in April 2016). I played various positions and pitched in most games I played in. I always thought the further I got from my competitive baseball days (2007) the faster I would decline as a pitcher. Of course, I'll never perform the way I did as a 20 year-old practicing every day. But the lingering question I've always had is "at what point will I go out there and not be competitive/effective anymore."

On Sunday, I returned to the Pirates after over 20 months of being away from baseball. As I drove to the ballpark I wondered about the question I posed in the previous paragraph. Was today the day I'd be too old, too out of pitching shape, too long out of the game and/or just not good enough?  I pitched the final two innings, giving up zero runs and striking out 4 hitters. The team I was pitching against had already scored 10 runs against us, so they were definteIy a decent-hitting team. I was absolutely shocked with this result.  I had not thrown a baseball competitively in almost two years and I was able not just throw strikes, but effectively get hitters out.

This result was 100% due to CrossFit training. I really believe that diligent, consistent CrossFit training can make you ready for anything. I'm not sharing this to brag about results but rather to shed light on how fun it can be to succeed in a physical endeavor because of hard training. While many of my baseball peers are declining physically, I've been able to stave off injury, fatigue and "rust". 

I hope our community members have opportunities to go out and use their fitness. Because that's really what it's all about. Yes, we all love CrossFit and enjoy the process of improvement. But it's also important to go out there and USE your fitness. You may be pleasantly surprised on how once difficult tasks are more enjoyable!

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A. Power Snatch + OH Squat

    5x4 @ 60%

B. Snatch

  5x3 @ 75%

C. Clean + Jerk

 5x3 @75%

D. RDL 

 5X5

10AM WoD

Jenny Make Up

or

Every 2 minutes for 16 rounds (4 each)

1. Moderate Row

2. 15 Strict HSPU's

3. 1 minute Ring Plank

4. 20 KB Swings (53/35)

 

Jenny

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"Jenny"

20 minute AMRAP:

20 OH Squats (45/35)

20 Back Squats (45/35)

400m Run*

*Run will be scored as 20 "reps"

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. 

Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno. 

Thursday

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A 15-12-9-6-9-12-15

       Toes to Bar

In between each round, perform 50 DU's (6 total sets of DU's)

B. EMOM 12

1. 10 Hard Strokes on the rower

2. 30s HS Hold

3. 15 Back Extensions 

Monday

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A. Every 2.5 minutes for 4 rounds:

 Thruster

5-5-5-10*

*use the 5's to establish a feeling for what the 10 rep max attempt will be

B. Every 2 minutes for 10 rounds (5 each):

1. 16 DB Power Snatch (50/35)

   8 Burpee over Barbell

2. 16 Front Squats (95/65)

    8 Chest to Bar Pullups 

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A. Snatch Ext + Muscle Snatch + OH Squat 

5x1 @50-60%

B. Snatch 

3x60, 3x70, 2x80, 2x85, 2x90

C. Clean + Jerk 

3x60, 3x70, 2x80, 2x85, 2x90

D. Clean DL

     3x90 x4

 

Morrison Make-Up or

4 Rounds:

400m Run

10 Strict Pullups

400m Row

10 Strict HSPU's 

Morrison

 

 

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Morrison 

50-40-30-20-10 reps of:

Wall Balls (20/14)

Box Jumps (24/20)

KB Swing (53/35)

 

Open Teams Announced

Only a few spots left!! 

Only a few spots left!! 

A. 3 Rounds:

    30 Cal Row

    15 Pullups

    10 Bar Facing Burpees 

    B. EMOM 12:

      1. 10 Glute Bridges 

      2. 30s L-Sit

      3. 15 Ring Pushups 

 

 

Team Chan

Mike G, Brett, Dr. Alex, Joey, Vince, EJ, Kevin, Kristin, Gwen, Dr Dave, Alex O, Tara, Dahlia, Adam, Jeff P, Trina, Stacey

 

Team Rob

Mike Sp, Ivy, Clint, Hilda, Steph, Vince W, Britt, Eric P, Kathy, Dr. Lynn, Scott M, Huber, Jamie, Colin, Josh A, Ramon, Mara, Dan F 

Team Miguel

Mark E, Wendy, Dr. Marc, Bob, Christa, Mike F, Steven, Koa, Nat, Mark S, Mel, Ted, Young Ben, Scott S, Husky Mark, Francisca, Sam B

Team Doyle 

Lina, Rick, Andy S, Joe S, Jimbo, Frank V, Dr. Tony, Herb, Amy A, Caitie, Kelly H, Laura, Richard E, Dick, Jane, Shana, Erica G

Monday

 

A. Every 90s for 8 rounds:

    2 Front Squats 

B. 5 minute AMRAP:

    4 Power Cleans (155/105)

    10 HSPU's

   Rest 2 minutes 

  5 minute AMRAP:

  3 Power Cleans (185/135)

  10 HSPU's   

Endurance 

Every 4 minutes for 9 rounds:

1. 2 minute Row for Cals 

2. 400m Run

3. 25 Parallete facing burpees 

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A. Snatch Ext + Muscle Snatch + OH Squat 

5x1 @50-60%

B. Snatch 

3x60, 3x70, 2x80, 2x85, 2x90

C. Clean + Jerk 

3x60, 3x70, 2x80, 2x85, 2x90

D. Push Press

    5x4

 

3 Rounds:

90s Work, 90s Rest

1. Row for Cals

2. Ring Pushups

3. Box Jumps (24/20)

4. DB Power Snatch (45/30)