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Competitive Fitness 02.23.15

22
Feb

Competitive Fitness 02.23.15

We now have 52 members signed up, can we get to 60 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

With the OPEN starting Thursday the 26th, and our goal of having over 50 members participate.  We will be needing a lot of help judging. If you take this course and help us judge,we will reimburse you the $10.(bring your certificate).  For those of you that struggle with the names of different movements this course is highly recommended. It’s only $10 and you gain a lot of knowledge and if you help us Judge we will reimburse you the $10!! Sounds like a good deal to me:).  (click here) to take the judges course.

 

Prep Work:

A.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2 minutes between sets.

Remember that these percentages should be based off of your 1-RM back squat from December 8.

B.
Every minute, on the minute, for 12 minutes:
Clean x 1 rep

Build over the course of the 12 minutes to today’s heavy – not necessarily a 1-RM.

C.
CrossFit Games Open Event 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)

D.
Three sets of:
2 minutes of Left Hip Flexor Stretch of Your Choice
2 minutes of Right Hip Flexor Stretch of Your Choice
2 minutes of Thoracic Spine Mobility of Your Choice

4 Responses

  1. Jonathan

    Prep Work:

    A.
    Back Squat
    Went off of 455 there abouts, took abig jump after first set of one, because it was feeling good…some math mismanagement got me 462.5. I’ll take the 2.5lb improvement. Felt fine in just regular sneakers, now to lose the belt!
    4 reps @ 315
    3 reps @ 350
    2 reps @ 375
    1 rep @ 405
    1 rep @ 445
    1 rep @ 101% – 462.5
    1 rep @ 101- 470 (miss)

    (Optional) – 1 rep @ 105+% … yeah not happening …

    B.
    Every minute, on the minute, for 12 minutes:
    Clean x 1 rep

    Only one miss at 245, went back to 225 for a wave, then worked up to hit 280.

    C.
    CrossFit Games Open Event 11.3
    Complete as many rounds and reps as possible in 5 minutes of:
    Squat Clean (165/110 lbs)
    Jerk (165/110 lbs)

    This bit me … we lost count but betwee 22-25 reps, rounds that i remembered … 7 rps, 6rps, 5? … then maybe 4 and three?

  2. sandra

    Back Squat
    *Set 1 – 4 reps @ 70% 150
    *Set 2 – 3 reps @ 80% 165
    *Set 3 – 2 reps @ 85% 175
    *Set 4 – 1 rep @ 90%195
    *Set 5 – 1 rep @ 95% 200
    *Set 6 – 1 rep @ 101% 215 pr
    *Set 7 – 1 rep @ 101-105% 225 pr
    2 prs
    Rest 2 minutes between sets.

    Remember that these percentages should be based off of your 1-RM back squat from December 8.

    B.
    Every minute, on the minute, for 12 minutes:
    Clean x 1 rep
    115
    120
    125
    135
    140
    145
    150
    155
    160
    165
    170 fail

    Build over the course of the 12 minutes to today’s heavy – not necessarily a 1-RM.

    C.
    CrossFit Games Open Event 11.3
    Complete as many rounds and reps as possible in 5 minutes of:
    Squat Clean (165/110 lbs)
    Jerk (165/110 lbs)
    30reps

  3. B-

    A. Haven’t been close to my old 405 in well over a year so I’ve been going off of 390 for the cycle. Hit 400 and it felt good so I went for 406 and got it. Can’t tell you how happy that makes me. Haven’t been able to really train heavy due to injury last year but man it felt good today
    B. worked up 315 and failed jumped up to 320 and got it 5lb under lifetime PR. Definitely ran over the last 2 min of the EMOM though.
    C. Was tired…28.5 Rds

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