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Competitive Fitness 02.02.15

1
Feb

Competitive Fitness 02.02.15

The 2015 season begins with the worldwide Open competition. (Click here)

Prep Work
500 M Row
2X30 Couch stretch
2X30 Soleus stretch

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

C.
For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

D.
For time:
Row 500 Meters
20 Overhead Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Overhead Walking Lunges (135/95 lbs)
80 Double-Unders

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Every 4 minutes, for 32 minutes (8 sets), for times:
Run 400 Meters

Goal is to run each set as fast possible. Note times for each set.

Cool Down
Mobility
Post results

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****CrossFit Reformation  is pleased to announce the Grand Opening of Renu Hot Yoga Monday, February 2nd . Renu Hot Yoga  will be giving a 15% discount to any CrossFit Reformation member that wishes to have a dual membership. The only requirement is that you commit for 3 months. In return CrossFit Reformation will be giving  any Renu Hot Yoga Member that wants a dual membership a 15% discount with the requirement of a 3 month commitment. I know all your coaches are excited for Renu Hot Yoga to open up as there are many benefits that yoga provides to CrossFitters. Here is a good article on the benefits of incorporating yoga. (click here). To stay updated follow them on Facebook and Instagram****

 

 

5 Responses

  1. Tina

    Sandra I will try harder to post. I have been keeping it in a little book so I haven’t been posting :/

    A) 195 front squat
    B) 155…I have been struggling with my cleans lately 🙁 my pull is not that great. And jerks are always a struggle for me. My shoulder felt pretty good but we will see how tomorrow goes.
    C) 9:50….had to really think about how to load my bar and weight changes
    D) thanks to Joe for doing this with me 🙂

    I can’t remember my time…13 something I think.
    I did ring rows instead of chest to bar. I thought it would be better for my shoulders and the row strength translates over to muscle up so I think it was a beneficial decision 🙂

    All in all happy with the work I did today 🙂

  2. Prep Work
    Done

    Workout of the Day
    A.
    Used 90% and this was a struggle. Fought for every rep… My back is useless without a belt.

    B.
    Built up like i was supposed to but rested an extra minute between 9-10 hit 275 for my 11th set and failed 285lbs. Couldn’t keep it in the front rack…

    C.
    This felt really heavy… triceps are smoked form Friday and Saturday for some reason… 8:24. all singles, just a grind from me.

    D.
    For time:
    This felt good for the most part…. I choked when i got to the double unders . 500m row about 2ish minutes. Lunges unbroken for both sets. C2b did 8, 6,then just kept moving at 5, toward the end to finish. double unders sucked… should have done better but oh well….. 9:10 i think.

    pretty beat us.. Hope i feel better tomorrow.

    Marcos

  3. Tiffany

    A. 175lbs front squat.
    B. Built up to 155lbs, still trying to get my strength back up there. 160 Is my Pr.
    C. This took me a long time, did recommended girl weight for this so 135, 125, 105, 75, I’m not sure if I remembered that right.
    D. This took me awhile too got to work on weaknesses though did chest to bars and Slowly got through double unders.

  4. sandra

    Every minute, on the minute, for 12 minutes:
    Clean & Jerk

    Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
    85
    90
    95
    105
    110
    125
    130
    135
    145
    150
    155
    160
    C.
    For time: 12:08
    5 Ground to Overhead (135 lbs)
    10 Ground to Overhead (125 lbs)
    15 Ground to Overhead (105 lbs)
    20 Ground to Overhead (75 lbs)

    Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

    D.
    For time:
    Row 500 Meters 2min
    20 Overhead Walking Lunges (135/95 lbs) forever
    40 Chest-to-Bar Pull-Ups about 3miN
    It was late had to get my baby home to eat a snack and sleep
    how we v er found a new weakness i can not do oh lunges i was literally ready to cry.
    Need to continue to focus on my chest to bar butterfly pulling and my kick. Pluss im letting my core get to loose
    so hat trick things to work on oh lunges
    mu consistency
    DU consistency
    snatches

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