Check out the renovated space! Obviously there is still some work to be done but the box has really opened up. We want to thank you guys again for being patient with us as we continue to build the new space and renovate our current area. Everything will be complete soon and it’s gonna be awesome.
5 RM Bench Press
AMRAP in 7 mins
40 Double Unders
This is a preeeety good position to be in for a Pistol. It doesn’t just take a little bit of strength to get a pistol. In fact, it takes more mobility and flexibility to get into this position than it does strength. Not only the obvious ankle, knee and hip flexibility it takes spinal erector, quad and abdominal flexibility as well. KNOW that when you try a pistol and it doesn’t happen then these things I mentioned above need to be tended to. Tend to them!
10am Skill: Rope Climbs
AMRAP in 20
Run 1 lap
15 SDHP (95, 65)
15 Push Press (same bar)
Before I call Mike out for the wrong thing I’ve already asked his permission to do so. We corrected this issue as we went on through his squats. If you would please, direct your attention to his neck. It’s not in a neutral position, would you agree? There are a couple reasons why I want the head to stay neutral. One is that your hips, and where they move in a squat, are actually related to your head position but, that’s another blog post. Recently, we’ve had an athlete experience an exercise induced headache which, if you’ve ever had one, you know how excruciating they can be. Here’s the deal. There are a few ways an exercise induced headache can come on; trauma, increased cardiac pressure, vein pressure, concussion and/or possible pinch or structural damage in the neck. What do we do a lot of? Would you say increased cardiac output? Yes, correct. Would you say that coupling increased cardiac output and putting your neck in a compromised position to create a pinch like above would be a bad pairing? Si, por su puesto. So, we coaches see this a lot. Athletes staring at the ceiling like it’s going to help the weight come off the floor, go up during a squat or keep it in position on an OHS. Wrong. Just wrong man. Keep your WHOLE head neutral and keep your cervical spine safe and never get one of these terrible headaches!! Ever head me say “keep your head down…no your whole head, don’t just look down with your eyes”? ….
Partners of 3
P1: 8 clean and Jerk (155, 105)
P2. Max Push-ups
P3 Max Pull-ups
*switch when P1 completes C&J’s
** All work at the same time
***All reps accumulated is your score
****AMRAP in 12
***** Have Fun
******Good Luck to CAL, good luck Sara, Lauren Ollie and Frankie at superfit. Good luck Evy and Tami at Balitmore open
I wanted to get a fresh website with the new expansion coming. Gotta keep it fresh you know? Lots going on at CFW. If you haven’t gotten the e-mail about expansion and programs yet please let us know at firstname.lastname@example.org.
Our CAL teams will be competing this Saturday at 1pm if you want to come cheer them on!
Also some of our women will be at SuperFit Richmond competing and rep’n CFW as well. Wish them luck!
21,15 and 9
Hang clean (115,75)
If you haven’t already please check your inbox for an email about the strong side, programs, clinics, open gym and seminars coming up. It’s going to be a good year guys.
20 minutes to establish a new 5RM Deadlift
50 Hand to hand KB swing
30 wall balls
Hope everyone’s legs have recovered from the ten rep max Monday!! Today we’ll be pulling out another one of those nasty weakness that you may be avoiding. The pistol! All the techniques and flexibility issues I spoke about last night with the squats will apply today with the pistol. Make sure that you pay close attention to position in the pistol position.
12 minute AMRAP
10 shoulder to overhead (115, 75)
30 double unders
Shearing. Some of you may have heard a coach talk about the action of bones rubbing on bones especially in the squat or lunge. It can also happen in a lot of the movements you may not pay attention to also. First, what is it. We’ll point out the knees over the toes issue that many of you may have in the squat or when you do the sampson lunge across the floor in the warm-up. It’s when the knee passes way past the front of the foot and you feel the pressure in the front of your knee. When the femur slides forward and the knee cap stays put you may have some shearing action going on. In this case keep the knee “stacked” over the middle of the foot. If you’re squatting and you don’t have the proper flexibility to utilize your posterior chain and successfully unhinging your hips then you should go for more of a low bar back squat like we went over in class yesterday. If you do have the proper upright torso, flexibility in the hips, knees and ankles you will be able to execute a high bar back squat in which the knees are able to travel forward with no issues. Anything in fitness can be contradicted if you listen to more than one person but, I want you to keep these things in mind when looking at your position. What is safest for my knee right now?
15 minutes to work up to a 1rm Snatch based off of last weeks 3RM
AMRAP in 12
7 Ball slams
14 Toes to bar
21 Push ups
If you haven’t experience a 10 rep max before you are in for it today. The ten rep max will not only strengthen your squat and the muscles involved it will also strengthen the connective tissue around those muscles which is as important as strengthening the squat itself. For average to beginner CrossFitters or lifters strengthening the connective tissue is actually more important as strengthening the ligaments, tendons and bones that support the lower body. Also, as people age it’s important to keep squatting to stay strong in the aforementioned areas as well as increasing balance and mobility.
*This is going to be hard mentally and physically so please have as close to perfect form as possible. Breath at the top of every rep and stay as tight as possible throughout the rep. Good luck
10 rep max Back Squat
EMOM for 12 minutes
13 barbell thrusters
5 HEAVY Kb swings
*To find or get close to your 10RM take 5-8% off of your current 5RM and start with that as a measurement.
Congratulations on strong performances to our 3 teams that competed in the Capital Affiliate League.
If you’ve ever been interested in competing, want to put your fitness to the test, or just want to experience the sport of fitness, the CFW Games is a great opportunity. Registration is currently open.
TODAY: SUN, FEB 2, 2014
10AM SKILL – MUSCLE UPS (RING AND BAR)
DEATH BY MUSCLE UPS (Ring or Bar)
*Complete 1 Muscle Up at the start, 2 at 1:00, 3 at 2:00 … until you cannot complete the required number of MU within the minute. Your score is the last complete round with a notation of any additional reps.
4 ROUNDS FOR TIME
12 WALL BALLS 20/14
6 ALTERNATING DUMBBELL SNATCH (6 Per Arm) 70#/50#
3 RING MUSCLE UPS
The Capital Affiliate League is in it’s 4th week and pressure on our teams to do well is at an all time high. They need your support to ensure their entry into the championship. Our Masters Team, pictured above, will be at CrossFit Fairfax. The Open Divison team will be out at CrossFit Impavidus and our Upper Team compete at CrossFit Praxis. Competitions start at 1PM sharp so show up with your support.
Speaking of team, today’s team WOD will take a lot of communication. Your 4 person team will split into 2 pairs. One pair starts on cleans, the other starts on HSPU. At the start of the clock, with one person of each pair working at a time, your team has to complete 150 reps of both movements. However, the pairs will switch movements every minute. You’ll pick up where the other pair left off. The exchange of accurate information while fatigued could be the biggest challenge of this WOD. Good Luck.
TODAY: SAT, FEB 1, 2014
TEAMS OF 4
A/B: 150 POWER CLEANS 165#/115#
C/D: 150 HANDSTAND PUSH UPS
*Pairs switch every minute on the minute. One member of each pair works at a time. Time stops when all reps of both movements are complete.