Feb 26, 2015

2-27-15 WOD

OPEN 15.1 


How to Treat YOUR Open

Here's a great article shared via CrossFit Invictus

What Is Your Main Event?

Invictus MuscleUp
What is your main event?
Written by C.J. Martin
Should you be performing each of the Open workouts multiple times during each week of the Open? Well . . . it depends.
In my perfect world, the answer would be “no.” But I have come to accept that it’s not quite that black and white. CrossFit is an extremely competitive sport, and if I want to give my athletes the best chance at winning, there has to be some flexibility in answering this question.
Athletes need to ask themselves one important question, “Is the Open my main event?” If the answer is “yes,” then it is highly likely that they should be performing the Open workouts twice each week. If the answer is “no,” then the Open workout should be incorporated once each week as part of the standard training cycle.
Below are my opinions as to who should be treating the Open as their main event, and who should not.
The Open is Not Your Main Event If . . .
High-Level Veteran Competitors – The Open is not your main event if you are part of the small percentage of athletes out there who are veteran competitors in the sport of CrossFit and have finished well at Regionals and/or competed at the Games in the past. You should be focused on preparing yourself for Regionals. As we have seen over the last few years, the events tested in the Open are much different from those tested at Regionals. Your athletic ability, years of training and competition experience should be enough to carry you through the Open and into Regionals. To be blunt, if you’re scrapping to make the top 48 in your region, it’s unlikely that you’re going to be well-prepared to make waves at Regionals. There are, of course, some exceptions – mainly for athletes whose strength is far superior to their technique or conditioning – but as a general rule you should be focused on peaking for Regionals.
Recreational CrossFitters – The Open is not your main event if you are a recreational CrossFit athlete. Please do not get me wrong here, I want every one of the members of the Sea of Green to participate in the CrossFit Games Open and feel the thrill of pushing themselves in competition. I just don’t want them doing the same events multiple times each week. The volume of the events can be too much to handle and properly recover from each week. Inability to recover from the same repetitive movements puts an athlete at a greater risk of injury – which is certainly not worth it if you’re just doing this for fun.
More importantly, the best part of competition is rising to the pressure to perform at your best right then and there. Our competitors don’t get a do-over at Games, professional golfers don’t get mulligans, and Olympic athletes in nearly every sport train for four years for one chance to perform. The nature of competition is that you get one shot to demonstrate how hard you have worked for that moment. Don’t spoil that with the mindset that you will just keep performing the same workout until you get good at it.
Finally, unless CrossFit is your sport of choice, you should be using your workouts to support your general health and fitness, and maybe as a supplement to your other athletic endeavors. To best do that, you should be employing one of CrossFit’s foundational principles – variance. Our typical program relies on constantly varied movements to hedge against overtraining and to best develop an athlete who is well-rounded. Spending 5 weeks performing the same events multiple times cuts against this core concept.
The Open Might Be Your Main Event If . . .
Masters Athletes – The Open might be your main event if you are a Masters Athlete who is serious about competing in the sport of CrossFit. Ugh, I hate saying that, but if I am being totally honest, I am probably going to advise the Masters athletes that I coach to do some of these events twice. Masters would typically be the last group that I would want performing these events twice in a week, but because everyone in the world in those 5-year age groups is competing for one of 20 spots, this could be a very hotly contested Open, and I want to give my athletes the best possible opportunity to fulfill their goals of competing at the CrossFit Games. These athletes also have four months to recover from the Open before competing at the Games if they advance, which means we can give them a bit of time to recover before we launch back into training for the Games. But let me also be very clear that this applies to athletes who are serious about competing in CrossFit as a sport! These are athletes who dedicate 5 days a week to training and have already hardened themselves to the volume and intensity of some of CrossFit’s toughest workouts. If you’re newer to CrossFit or inconsistent with your training, see my advice above to Recreational CrossFitters.
CrossFit Is My Sport! – The Open might be your main event if you simply LOVE the sport of CrossFit and have been training your butt off for months to perform well as a competitive CrossFit athlete – this means following a program designed to prepare you for competition, or at least diligently working on your weaknesses as a CrossFit athlete in addition to your gym’s typical programming. If you or one of your coaches has honestly assessed that you have a chance to qualify or help your team qualify to Regionals and you have prepared yourself well through rigorous training, get in there and get after it hard. My suggestion is that you give everything you have the first time, and then honestly assess whether you could achieve a higher score if you were to repeat that event in two days. If you think you could, start warming up for the redo and see how you feel. If everything feels good, give yourself the green light for the second shot at the event. Athletes in this category need to understand though that focusing intensely on the Open for 5 weeks is likely to slow their overall development as an athlete. It’s a short amount of time, and you can get back to off-season training quickly thereafter, but if your primary goal is to continue to develop to be the best CrossFit athlete you can be and potentially compete for a spot on the podium at Regionals in 2014, I would consider treating the Open as just another training session in your weekly plan.
Those are my thoughts, but I am open-minded and interested in hearing other opinions on this.  If you have a question or an opinion on this subject, please post to comments and we will start a helpful dialogue on this subject to help athletes better assess their game plan this Open season.

2-26-15 Sarah B's B-Day WOD!

Sarah B B-Day WOD

For Time:
100 sit ups
23 box jump overs
23 handstand push ups
23 t2b
23 push ups
23 box jump overs

Challenge: 500m Row For Time

Feb 24, 2015

2-25-15 WOD

7 Rounds
7 Power Snatches 95/65
7 Strict Pull Ups
200 m Run

Challenge: Max Attempt Pull Ups (good idea to to a couple small sets to warm up- Coach Alex)

Feb 23, 2015

2-24-15 WOD

10 Du’s
20 DU’s
10 KBS
30 DU’s
15 KBS
Keep Adding

Challenge: 14 MIN E2MOM (7 sets) Tempo Back Squats 3 reps 33X0 (3seconds down, 3 second hold, explode, and go into next rep) This week we are aiming 43-53% of 1 REP MAX. Think about adding about 3-5% from last weeks load.

Feb 22, 2015

2-23-15 WOD

OPEN 14.4
60 Cal Row
50 TTB
40 Wall Balls
30 Cleans 135/95
20 MU

3 Rounds For Quality Not Time
5 Cal Row
6-8 Strict HSPU
12-15 GHD Sit Ups (or Sub 20 AbMat Sit Ups)

Feb 19, 2015

2-20-15 WOD

2 Deadlifts 225/155
10 DU’s
4 Dead
20 DU’s
6 Dead
30 Du’s
ect.. Keep Adding
Rest 2 Min
2 Deads
10 DU
4 Deads
20 DU

Maintain a neutral spine. If athlete cannot set up with a nice neutral position in the bottom, athlete will need to deadlift off platform (Stacked plates)

Challenge: Weighted TEMPO Good Mornings 5X5 4141
If athlete is not able to get into the nice flat neutral spine position Sub Weighted Plank 3X1min hold & West Side Squat on Wall. Making sure butt cheeks are down and low back is arched. Also Hammie Band Stretch.

Feb 18, 2015

2-19-15 WOD

7 Minute AMRAP:

You have 7 minutes to complete as many rounds and repetitionsof the following:
  • 5 Front Squats
  • 7 Bar Facing Burpees

Movement Details - Men

7 Minute AMRAP of:
Level III (3)
5 Front Squats at 155 lbs
7 Bar Facing Burpees
Level II (2)
5 Front Squats at 95 lbs
7 Bar Facing Burpees
Level I (1)
5 Front Squats at 65 lbs
7 Bar Facing Burpees

Movement Details - Women

7 Minute AMRAP of:
Level III (3)
5 Front Squats at 115 lbs
7 Bar Facing Burpees
Level II (2)
5 Front Squats at 65 lbs
7 Bar Facing Burpees
Level I (1)
5 Front Squats at 35 lbs
7 Bar Facing Burpees

Movement Standards

Front Squats
This movement begins the barbell in the front rack position, how you get it there is irrelevant, but no racks are allowed. Before the athlete may start squatting he or she must start from a full upright standing position, full extension at the knees, legs and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on. The athlete may also perform a full Squat Clean, which is especially useful for the first rep when taking the bar from the floor.
Bar Facing Burpees
Each Bar Facing Burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell when the chest is in contact with the floor. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. One footed jumping or stepping over the bar is permitted for Level 1 only.

Challenge: 15 Min: Clean + Split Jerk X1
50% 60% 70% 75% 80% 85% 90% (base % from the lower of the two. Stick to the %)
If you are doing to Lurong Paleo challenge then there is no need to do todays challenge!

Feb 17, 2015

2-18-15 WOD

2-18-15 WOD wed
ROW 1000
RUN 200
ROW 800
RUN 400
ROW 400
RUN 800
ROW 200

  • If Rower is taken complete Burpees Until Rower is available. 5 Burpees =100meters

Challenge: Practice HS Skill Work. MU Work. HS Holds. Walking. Should Taps. Hip Taps. Ect..

Feb 16, 2015

2-17-15 WOD

5 Thrusters 95/65
7 Back Squats 95/65
9 Bar Facing Burpees (head cannot be On Top of OR OVER the Bar)

14 MIN E2MOM Tempo Back Squats 33X0 (3seconds down, 3 second hold, explode, and go into next rep) This week we are aiming 40-50% of 1 REP MAX. Next week we will bump up. Stick to the prescription.

Feb 15, 2015

2-16-15 WOD

3 Rounds

1min Supine Ring Pull Ups
1min Sit Ups
1min KBS
1min Mountain Climbers
1min Rest


The Push Challenge

This is quick 3 minute AMRAP of the following movements:
  • Hand Stand Push Ups- Level 3
  • Hand Release Push Ups- Level 2
  • Knee Hand Release Push Ups- Level 1

Movement Details - Men

3 Minute AMRAP of the following:
Level III (3)
Hand Stand Push Ups
Level II (2)
Hand Release Push Ups
Level I (1)
Hand Release Push Ups from the Knees

Movement Details - Women

AMRAP of Unbroken Wall Balls:
Level III (3)
Hand Stand Push Ups
Level II (2)
Hand Release Push Ups
Level I (1)
Hand Release Push Ups from the Knees

Movement Standards

Hand Stand Push Ups
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall.Kipping is allowed. For the setup, the athlete may either use a flat gymnastics mat, or 25lb plates on each side of an ab-mat.
Hand Release Push Ups
The movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete's chest must clearly touch the ground; hands come o the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one's body is back into the original plank. Athletes are not allowed to 'worm out' or lose Mid-Line Stabilization as they press out.
Hand Stand Push Ups for the Knees
The movement starts with the athlete at the top of a plank position, knees on the mat, hips forward, and arms straight and completely locked out. At the bottom of each rep, the athlete's chest must clearly touch the ground; hands come o the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one's body is back into the original starting position.


  • The athlete's total score is the number of reps the athlete completes in the 3 minute time cap.
  • No validation is required for MiniWODs- therefore affiliates are not required to judge them.
  • Athletes will receive bonus points for completing each MiniWOD and submitting a score, but no performance points will be awarded.
  • The leaderboard rankings are there for everyone's personal comparison to see how they match up.


At “3-2-1-GO” the athlete will start from a standing position and then begin performing the required movement variation. The reps do not need to be unbroken.

Feb 12, 2015

2-13-14 WOD

Ring Dips
Shoulder to Overhead 115-75

3 rounds not for time
30-50 Du’s
1 min Hollow hold

Feb 11, 2015

2-12-15 WOD

12min AMRAP
12 TTB
12 Hang Power Cleans 95/65

Challenge: 14 E2MOM 3 Tempo Hang Power Cleans (working up in load if form allows) X120
tempo begins at the start of the clean.
X=Fast Clean
2= 2 sec to stand up
0= no hold need at the top, go right into your next rep.

Feb 10, 2015

2-11-15 WOD

10min AMRAP
5 Push Ups
10 Box Jumps
15 DU’s

Challenge: 14 E2MOM 3 Split Jerk 60-65% 1Rep

Feb 9, 2015

2-10-15 WOD

Teams of 2 to Complete the Following
Power Cleans 115/75
Pull Ups

Front Squat

Feb 8, 2015

2-9-15 WOD

Run 800
30 Burpees

Challenge: Skills For Goals/ Update Goals

Feb 5, 2015

2-6-15 WOD

For Time:
25 Thrusters 95/65
Row 500
25 Hang power Cleans
Row 1000

Challenge: Back Squat 5X5 (60% 1 rep back Squat)

Feb 4, 2015

2-5-15 WOD

7min AMRAP
20 Du’s
7 Tempo Sculling Sit Ups (1 Sec Hold at the Top 1 Sec Hold at Bottom)
5 Palm Flash Push Ups

Challenge: Turkish Get Ups 5 Consecutive EACH side. 4 Sets(A set is completing 5 consecutive reps on both right and left side). Add or staying at one load

Feb 3, 2015

2-4-15 WOD

For Time:
10 Wall Walks
30 KBS 53/35 #
40 OHWL w/ KB
60 Du’s
40 OHWL w/ KB
30 KBS
10 Wall Walks

Challenge:  Tabata Pull Up Bar Hang (If you drop, you must immediately complete amrap burpees!!!)

Feb 2, 2015

2-3-15 WOD

For Time:

40 Wall Balls 20/14#
30 TTB (Sub TTRings to get more ROM if needed)
10 MU (Sub Banded turn Overs or 10 Strict Ring Dips)

Challenge: 14 min E2MOM PWR Clean+2 Split Jerk  (60-65% of Clean or Jerk, whichever is limiting)

Feb 1, 2015

2-2-15 WOD

3 Rounds Every 3 Minutes Until Fail to complete all reps in that Round

7 Power Snatches 75/55
7 Burpees Over Bar

3 Rounds
7 PWR Snatch
7 Burpee Over Bar
rest remaining time
3 Rounds
7 PWR Snatch
7 Burpee Over Bar
You continue until you do not complete 3 full rounds. You are done if all reps are not completed within 3 minute time frame! Do bar facing if you think you can hang(:

Challenge: 14 E2MOM (every other Minutes)

Snatch Balance+Hang Snatch+ Full Snatch (50% 1Rep Snatch) Keep feet in receiving position for this EMOM. Keep balls of feet on the floor. Heel can come up, but keep balls on feet glued down. You will have to be quick under the bar. Practice this with empty bar and makes sure you are doing drill correctly.

Some may need to practice OHS, PWR Snatch, Or various Squat drills your coaches provide.