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CrossFit Open Workout 18.1

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Here we go!!

Warmup Suggestion:

4 Rounds (Increasing Pace)

3 Kips

3 TTB

3 High Pulls (left)

3 C&J (left)

3 High Pulls (right)

3 C&J (right)

100m row

5 Inchworms

 

CrossFit Open Workout 18.1

AMRAP 20

8 TTB

10 DB C&J

14/12 Cal Row

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:

Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:

Boys perform hanging knee-raises, use 20-lb. dumbbell Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:

Men use 35-lb. dumbbell Women use 20-lb. dumbbell

Scaled Masters 55+:

Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.

The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep.

 

 

The CrossFit Open & Friday Night Lights

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OK kids! The 2018 CrossFit Open is upon us…

If you haven’t signed up yet, do it now. Do it…do it!

Here’s the link: https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games

For those new to The Open, here’s what it means:

1) CrossFit HQ announces a workout on Thursday night, 8PM EST for 5 weeks straight
2) We all have until the following Monday night at 8:00PM to complete the workout and submit our scores online or vie the downloadable app (the workouts will be Rx and Scaled)
3) CFK will have The Open workouts programmed as the WOD on every Friday for the duration of those 5 weeks. If you can’t do the workout on Friday, not a problem! We are happy to accommodate you doing the workout when you can before Monday 8:00PM
4) Remember that these workouts are judged, so be prepared to hit the movement standards, and to help your athletes do the same!
5) We will be doing a “Friday Night Lights” tomorrow 2/23, as well as Friday 3/23, at CFK. This will run from 5PM to 8PM, at which time we will have open heats…so there will be no official classes on these nights! Just heats running back to back to back of the Open WOD. Feel free to bring some cocktails to sip on after you crush your workout and cheer on your community!

So sign up, and enjoy the start of the CrossFit “season”!

Let me know if you have any questions,
-Mike

“Professor Gainz” & Oly – Thursday 2-21

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Warm-up

3 Rounds

:30 on/:10 rest

  1. Ice Skaters
  2. Jumping Squats
  3. Push Ups 

 

Accessory

2 Rounds

10 Banded Donkey Kicks (per side)

10 Banded Single Leg Deadlifts (per side)

 

 

Strength

Front Squat

3-3-3-3-3

 

WOD

3 Rounds

21 Sit-ups

18 Deadlifts (185,135)

15 Box Jumps

12 Toes to Bar

9 Strict Handstand Push-ups

 

Level 3 (Kipping HSPU)

Level 2 (155,105), Banded strict HSPU

Level 1 (115,75), Regular push-ups

 

*If you plan to do the Open on Friday and are worried about being sore from deadlifts, sub a 20/15 calorie bike or row. Can also sub 30 sit ups in the place of box jumps.

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
1 deadlift +1 pull + 1 low hang snatch
60%x 3
70%x 2
80%x 2
85%x 2

Strength
5-5-5-5-5 back jerks
Ascending weight
3 snatch grip deadlifts on dashes heavy
Followed by 10 Ghd weighted back extensions

“Punting Puppies” – Wednesday 2-21

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Warm-up

8 min AMRAP

12/10 Cal Row

50’ OH Kettlebell Carry (Right)

10 Kettlebell Swings

50’ OH Kettlebell Carry (Left)

5 Kettlebell Thrusters per side

 Mobility

Shoulder Girdle

Strength

  1. Push-press

3-3-3-3

  1. Push-jerk

2-2-2-2

 

WOD 1

60 Calorie Row

30 Thrusters (115,75)

60 Kettlebell Swings (2,1.5)

Rest 3 Minutes

WOD 2

30 Calorie Row

15 Thrusters

30 Kettlebell Swings

Level 2- (95,65); (1.5/1)

Level 1- (75,45); (1/.5)

Extra Work

5-4-3-2-1

Heavy Sandbag to Shoulder

100m Hug Carry

UB Toes to Bar x5- each time you break your set complete a 50ft hug carry

 

 

“Shag Carpet Undertones” – Tuesday 2-20

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Warm-up

In 3 minutes

Run 400m

AMRAP Burpee Pull Ups

 

 

Gymnastics WOD

7 Minute AMRAP

5 Ring Dips

5 Pull-ups

5 Pistols each side

5 Toes to Bar

 

*The goal is to work on a variation that is challenging for YOU. If you do ring dips unassisted try a deeper ring dip or scale it way up to a strict muscle-up. If you can do 5 push-ups on your toes scale up to a handstand push-up variation. Pull-ups should be scaled up: strict, chest to bar, or bar muscle-ups if proficient without a band. Toes to bar should be strict if able, but today is a good day to try t2b with a kip if you always scale to knees to elbows.

 

WOD (32 Minute Cap)

Every 4 Minutes Until Work is completed

400m Run

10 Burpee Pull-ups

Then

AMRAP Power Cleans (155,105)

 

  • At the 4:00 mark the athlete should be ready to run out the door again. Continue this sequence until you complete 50 power cleans

 

Level 3- (135,95),

Level 2- (115,75), 40 power cleans

Level 1- 300m run (95,45), 7 Burpee Pull-ups with bar at elbow height, 40 power cleans

 

 

Extra Work

EMOM14

Odd- 3 Box Squats with Chains

Even- 5 strict defecit handstand push-ups

CFK Seminar, The Open, New Classes & KB Club

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CFK!

Plenty to get into…so here we go

1) New Classes

Our first weekend with the new schedule was great! Coach Eric’s Prehab class on Saturday morning was awesome, and I’d say it is a must-attend for all CFK members, at least once! You will get smarter around taking care of your body for the sport of CrossFit. And a point of clarification on this class – it DOES NOT count toward your class count if you have a 3x per week membership, so do not let that limit your decision to go! We want this class available to as many people as possible – you can still get your 3 classes in and still come to this

Also, Coach Courtney’s 8:00AM was awesome today! It’s a great option to get moving on a Sunday morning and get on with your day…

2) Shoulder Love

Speaking of Prehab, we will be hosting a one hour talk on Saturday, March 3rd at 10:30AM. Dr. Sean Rockett will be joining us to present!Dr. Rockett is a well known, well respected Orthopedic Surgeon specializing in Sports Medicine. He practices right here in Massachusetts, and he’ll be talking to us about the best way to take care of your joints, especially your shoulders. Attendance will be $20 per person, as Dr. Rockett raises money for various local charities (we can actually pick the charity to whom he will donate).

He’s a CrossFit L1 certified trainer, and knows exactly what we do day in and day out. He’s a phenomenal resource, and a wealth of knowledge for all of us to access. Check out his blog at www.321gomd.com

Don’t miss this! Normal class times will be scheduled for that morning, and he will lecture beginning at 10:30AM

3) The Open

This CrossFit Open is here this week! You’ve heard us talking about it for the past few weeks, so it’s time to sign up! The Open is for everyone, all levels!
Go to https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games to sign up.

We will be having a “Friday Night Lights” for 18.1 and 18.5, where we will celebrate the start and finish of the open together! More details to come this week, but plan on getting your 18.1 on this Friday, 2/23!

Fun, cocktails and hilarity will ensue…

4) KB Club

Below is the updated list of KB Club and Founder’s club.

And a huge, gigantic, mammoth, monster round of applause for the THIRD ever CFK Founder’s Club member….Laura MacEwan!!! Laura, what a phenomenal run. I’ll say it again…I’ve seen you do the Lumberjack 20 days before giving birth to Will, and you were right back at it in a blink of an eye afterward. Never have I heard an excuse come from your direction. You have worked so hard from the moment you joined CFK three years ago, and we couldn’t be happier for your success.

Thank you for your commitment, and for being such a great part of the CFK community!!

As always, congrats as well to ALL of the members on this list who are striving for their own goals. You guys rock…

See you this week,
-Mike

12 Months
Laura Mac

11 Months
Carmen
Jenny Jax
Jen Maser (Founder’s Club)

10 Months
Julian
Steph Mac
Laura F
Shorty (Founder’s Club)

8 Months
Matt O
Tailspin (Founder’s Club)

6 Months
J Hecker
Paula

5 Months
Lauren

3 Months
Mike B
Matty L

2 Months
Dr. Dre (Founder’s Club)

1 Month
Sue
Rich V
Roby
Lynne (Founder’s Club)

“Sassy Pants” & Oly – Monday 2-19

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Warm Up

3 Rounds

:20 on/:10 off

  1. Medball Ground to Overhead
  2. Medball Squat Cleans
  3. Russian Twists
  4. Plank W/ Forearms on Medball

 

 

 

Mobility

Calves

Forearms

 

Strength

EMOM14

0-4 Squat Snatch- 3 Positions -High, mid, floor @75-80%

4-5 Rest

5-8 Squat Snatch- 2 Positions Mid & floor @80-85%

9-10 Rest

11-14 1 Rep @85-90%- Floor

 

WOD

4 Rounds

20 Power Snatches (75,55)

20 Wallballs

 

Level 2- (65,45) 15 power snatches

Level 1- (55,35), 15 reps

 

Extra Work

4 Rounds

1 Min Max Effort Bike for Cals

1 Minute Rest

1 Min Max Effort Row for Cals

1 Min Rest

1 Min Max Effort Bike for Cals

 

Report highest and lowest Cal count for each movement

 

Olympic Lifting Class **4:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
1 deadlift +1 pull + 1 low hang snatch
60%x 3
70%x 2
80%x 2
85%x 2

Strength
5-5-5-5-5 back jerks
Ascending weight
3 snatch grip deadlifts on dashes heavy
Followed by 10 Ghd weighted back extensions

“Chesty” – Sunday 2-18

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Remember the new CFK Sunday schedule! Classes will run at 8:00AM and 9:30AM, with open gym still going from 9:30-11:30AM

Warm-up

AMRAP 8

10/8 Cal Bike or Row

50’ Bear Crawl

10 Box Jumps w/ Step Down

50’ Inchworms (no push up)

 

Mobility

Chest

 

Strength

Bench Press

3-3-3-3-3

 

WOD

15 Minute AMRAP

15/12 Calorie Bike or 12/9 Cal Row

20 Push-ups

15 Box Jumps (30,24)

 

Level 2- 12/10-15-10

Level 1- 10/8-10-10

“Bro-Sesh” & Prehab! Saturday 2-17

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Join us at 7:30 AM as Doc L’italien teaches us how to keep our shoulders healthy and strong! If you have a lacrosse ball or a tennis ball…bring it

Regular Class Schedule 8:30 & 9:30

Warm-up

Partner Up!

1:00 on/:30 Rest

P1 – Row for Cals

P2 – Jump Rope

Switch

P1 – Row for Cals

P2 – Burpees

Switch

 

Partner WOD

200 Double unders

100 Calorie Row

100 Kettlebell Swings (1.5,1)

100 Burpees

100 Kettlbell Lunges (2 KBs in the front rack)

 

– During the 200 Double Unders, the opposite partner is holding the 2 kettlebells in the front rack. The remainder of the workout the partner rests while the other partner works.

 

Level 2-100 Double unders

Level 1- 200 Singles, Farmer’s Carry hold during double unders

ADV- OH lockout during Double unders and during lunges

 

Extra Work

With a partner

10-8-6-4-2 C& J 155/105 followed by Weighted GHDS 20-16-12-8-4 14/10lb

1:1 work:rest

“Rowdy” – Friday 2-16

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Warm-up

5 min AMRAP

8/6 Cal Row, 10/8 Calorie Bike

5 Strict Pull Ups

5 Strict Toes to Bar

10 Jumping Squats

 

 

Strength

EMOM 18

  1. 3 Deadlifts @ 80-85% of 1RM
  2. 2 Split Jerks from the rack
  3. Rest

 

WOD (15 mins)

50/40 Calorie Bike or 40/30 Calorie Row Buy-in

Then

3 Rounds

10 Strict Pull-ups

15 Toes to Bar

20 Thrusters (75,55)

 

Level 2 (65,45)

Level 1 (55,35)

 

Extra Work

12-9-6 reps for time of:
Hang squat cleans (165, 115)
Burpee bar muscle-ups

*WOD Credit: CrossFit.com