Today is the Recovery/Movement Prep Day for 13.4
If you cannot do 13.4 on Saturday, do it today. Otherwise, we will work on Clean & Jerk and Toes-to-Bar technique, do some movement prep and mobility work, and hit some rowing towards the end. Here is one great summary post with tips for 13.4: Coaching Roundtable: CrossFit Open 13.4 Tips and Advice. Also, check the following article. It summarizes my personal pet-peeve very well. Value your integrity. Hold yourself to the standard. In training as well as in a competition. - Beyond the Movement: The Pursuit of Virtuosity

Practice: Clean & Jerk and Toes-to-Bar

Mobilization (links are to some great mobilization ideas from mobilitywod): forearms, t-spine, hamstrings, lats, triceps, pecs, dynamic hip & shoulder mobility work of your choice.

Finish with: Row or AirDyne @ moderate pace for 10-15 min

Facebook comments:

Begin with: 3 pull-up ladders. Stop 3 reps short of failure.

WOD: "Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Record Tabata score for each exercise and total for final score. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

log results to beyondthewhiteboard.com

Kristen v. "Isabel"

Facebook comments:

Schedule: Tonight we are running on our normal schedule, so 8:30pm regular class is on. However, we ARE going to watch the 13.4 announcement at 8pm, discuss the strategies and those itching to do it (or try out a strategy) are welcome to do so after the announcement.

Ladders: For those who have not done pull-up or dip/push-up ladders in the last few days, here is the breakdown. We are going to do these for quite some time, almost every day, so read on. You may find some references to these ladders in the works of Pavel Tsatsouline, describing them as part of the method used by the Soviet Special Forces to meet the Spetsnaz requirement of 18 strict pull-ups wearing a 10-kilo vest. I actually do remember doing the ladders quite often and with great success back in the old days, behind the iron curtain.

Here is how these ladders work, if you haven't done them yet. We are going to do these in groups of 2-5 people. Go at a slower pace in a group of 2-3 people. Each group lines up and starts doing pull-ups (or dips/push-ups), one person at a time. Start with one pull-up each, then 2, then 3, and so on. If a person reaches his "max-2", he is resting for the remainder of current round, while the rest of the group keeps going up. Once only one person is left in the group, that person goes for his/her "max-2" and the group starts back from 1 rep for the second round. We'll shoot for 3 rounds every session. The key is to stop 2 reps short of failure in each round. This is your personal "max-2" and you have to feel what that is. For instance, if the group is on a set of 5 reps and it's your turn, you have to ask yourself a question: can I do 7 reps now? If the answer is yes, go for 5 reps. If the answer is no - stop. Being honest with your answer and knowing your ability is key to success.

Begin with: 3 dip/push-up ladders. Stop 2 reps short of failure.

WOD: 5 rounds for total reps:
in 4 minutes:
500m row or 400m Run
Kettlebell Snatch, 24/16kg, one switch of hands only

Score is the total number of snatches performed.

Paul, conquering the rope!

Facebook comments:

Begin with: 3 pull-up ladders. Stop 2 reps short of failure.

WOD: Back Squat 1-10-1-20-1-30

Use the heaviest weight you can for each set.
Rest as needed between sets.

Finish with: 3 rounds of:
GH Raise, 6-8 reps
L-Sit, 30 sec or L-sit pull-ups, 3-5 reps

log results to beyondthewhiteboard.com

“Regardless of what the problem is, the answer is to squat.” - Greg Glassman

Facebook comments:

A: Shoulder Press 2-2-2-2-2

B: Freddy's Revenge
5 rounds for time of:
5 Shoulder-to-Overheads, 185#/135# (from the rack)
10 Burpees

log results to beyondthewhiteboard.com

Reading Corner: "The Forgotten Lift" by Bill Starr, CrossFit Journal article [pdf]

Chris and Pascal, working on the Push Jerk

Facebook comments:

Kettlebell Kitchen is taking orders now! Order by March 27 cutoff for April 1 or April 3 delivery and get a 20% trial discount! Like I mentioned before, this one is a no-brainer. Great quality ready-to-eat food delivered to the box and stored in the fridge. Pick it up the next time you come over to train. The most you have to do is heat it up for 2 minutes (we've got a microwave upstairs if you can't wait to get home.) Deliveries are on Mondays and Wednesdays. We've been looking around for a service like this one forever. And now it's available here with the help of Kettlebell Kitchen!

Reading Corner: "It's the Sugar, Folks" by Mark Bittman, New York Times.

WOD: Olympic Weightlifting Total

Three attempts for max lift.

Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set

log results to beyondthewhiteboard.com

"And then a miracle occurs....."

Facebook comments:

Two more Muscle-ups in the house today! I think we are ready for 13.3!

John, first muscle-up!

...and Pascal, first muscle-up!

WOD: CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14#, 10/9' target
90 Double-unders
30 Muscle-ups

log results to beyondthewhiteboard.com

Facebook comments:

Reminder: We are doing the Open workout 13.3 tomorrow starting at 10am. There is no separate 11am class. However, be prepared to stay a bit longer. You don't have to be registered to do this workout. Just come over and do it! We are also going for brunch after, so if you can, please plan on joining us to relax and unwind at the Breadbox!

WOD: Complete five rounds for quality, not for time, of:
Handstand Walk, 10 meters (or Wall Run, 90 sec)
10 Hollow Rocks
10 Superman Rocks

Finish with: pick a calf stretch from last Sunday and spend at least 10 min mobilizing.

This is what the Open does to you (with a bit of coaching and A LOT of practice of course). Aaron just got his first muscle up, and then proceeded to do another two in the row!
No pressure this Saturday...

Facebook comments:

So, the 13.3 is out and it's 12.4. Karen plus some double-unders and muscle-ups to finish it off. We actually just did it on 2/11, so you should have an idea on where you are and how to approach it. Practice your double-unders and muscle-ups and we'll hit it on Saturday at 10am!

Do you have any friends or relatives who would like to get in shape before the summer? Our next Foundations program starts April 1st! More info here. Our next nutritional challenge will start in April as well! And we are super excited for the Kettlebell Kitchen to start taking orders on March 23rd!

WOD: AMRAP in 12 min of:
12 Power Cleans 115/75 lbs
15 Sit-ups
21 Double Under

log results to beyondthewhiteboard.com

3-2-1-GO!

Facebook comments:

A: 3 rounds, NFT, of:
skin-the-cat, 2-4 reps
shoot-throughs, 6-8 reps
pistols, 8-12 each leg

B: 3 rounds, for time, of:
Row 500m
Deadlift, 315#/185#, 7 reps

log results to beyondthewhiteboard.com

Reminder: there is no 8:30pm class tonight. Instead, we are watching the Open announcement at 8pm and some of us are possibly doing the 13.3.

Karen, rope climb!

Facebook comments: