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Competitive Fitness 02.09.15

8
Feb

Competitive Fitness 02.09.15

We have 26 members signed up already, can we get to 30 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

******REMINDER****** Starting Monday, February 9th, we will start offering child care. Lorelei Rivera will be helping us out. Lorelei Graduated from Eisenhower H.S. last year and is attending YVCC. She has plenty of experience with kids. She has been part of Together Church kids program in the past, and is currently a part-time nanny for a Doctor and their family of 5 kids. Last but not least she has helped us out for the last 8 years with our little one’s. We will ONLY be offering it Monday, Tuesday, Wednesday, and Friday for our 9am class(for now). This will start Monday, February 9th. We have done our best to try to keep the cost as affordable as possible. Cost will be $15 per month, and $5 for any additional child. Age for kids will be from 1yr-6yrs. We are testing this to see how it goes so any feedback and recommendations are welcomed. Please don’t hesitate to let us know what you think. For those that haven’t been able to start because the lack of child care now is the time to get started.

Prep Work
3 Rds
5 Clean Grip RDL’s
5 Muscle cleans
5 Front squats

Workout of the Day
A.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed

Build over the course of the five sets to today’s heavy triple.

B.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%

C.
For time:
3 Unbroken Power Cleans (225/145 lbs)
3 Bar-Facing Burpees
6 Unbroken Power Cleans (205/135 lbs)
6 Bar-Facing Burpees
9 Unbroken Power Cleans (185/125 lbs)
9 Bar-Facing Burpees
12 Unbroken Power Cleans (135/95 lbs)
12 Bar-Facing Burpees

Athletes must change their own weights. You may rest the barbell in the front-racked position, but if it stays on the floor any longer than one second, you must start the set over. If the loading is too heavy for you to perform safely, scale the loads to weights that make sense for you.

Rest until fully recovered, and then…

D.
For time:
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)

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

Every 6 minutes, for 30 minutes (5 sets), for times:
Run 800 Meters

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

Cool Down
Mobility
Post results
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4 Responses

  1. Tina

    A) 125-135-145-150-155 failed my second one at 155 but got the 3rd

    B) 165 for first 4min /170 for second half

    C) 7:03…cleans were not unbroken 🙁

    D)12:40 ish

    Haven’t eaten in a few days 🙁 Felt really weak!

    Wouldn’t have made it without my partner Margaux 🙂

    Ramos was nice to us …weird

  2. Tiffany

    A) Started at 125lbs finished all 3 reps at 160 lbs. This felt good!
    B) 145 lbs for all sets this felt good but pretty heavy.
    C) I went with 135lbs then 125lbs, 115 lbs and 95 lbs for last sets this burned me out!
    D ) I bailed on this one I was tired!

  3. sandra

    Five sets of:
    Clean x 1.1.1
    (rest 10 seconds between singles)
    Rest as needed

    Build over the course of the five sets to today’s heavy triple.
    125 135 140 145 155 should have done 165 i hate second guessing myself

    B.
    Every minute, on the minute, for 8 minutes:
    Front Squat x 3 reps @ 145
    all felt great especially yealling at jude infront of me lol. I used him as my pacer.

    C.8:59
    For time:
    3 Unbroken Power Cleans (225/145 lbs)
    3 Bar-Facing Burpees
    6 Unbroken Power Cleans (205/135 lbs) need to focus on keeping my legs in so i dont hurt myself
    6 Bar-Facing Burpees
    9 Unbroken Power Cleans (185/125 lbs)
    9 Bar-Facing Burpees
    12 Unbroken Power Cleans (135/95 lbs)
    12 Bar-Facing Burpees

    burpees fast weight in the begining is what slowed me down

    Rest until fully recovered, and then…

    D.done time changed because of class so i dont know what i got. My rib is out so i did ring rows instead chest to bars were hurting
    For time:
    Row 1000 Meters 4:57
    50 Chest-to-Bar Pull-Ups (sub ring rows)
    30 Thrusters (65 lbs)

  4. Prep Work
    good stuff

    Workout of the Day
    A.
    built up to 285 only got 2 at this weight.
    .

    B.
    used 255 and this was manageable but heavy

    C.
    Skipped didn’t have time
    D.
    For time:
    Row 1000 Meters
    50 Chest-to-Bar Pull-Ups
    30 Thrusters (95/65 lbs)

    got this in 9:13

    Marcos

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