Burn the Boats. Choose the Wrench. Get it done.

Some thoughts on both parts of todays work.

We will be doing the Back Squat piece for at least 5 more weeks, and at 30 or so possible heavy, working reps each session, it’s worth talking about.  To Back Squat 5 heavy reps in the short time we allocate, you need to have a plan.  First, on squat days, use any extra time you have before class to get you legs ready to squat heavy.  Squat test, roll them, Air Squat, shoot a heavy Wallball.  Get your hips, knees and ankles warm so you are ready when it comes time to load.  This is vitally important.  Otherwise you are going to feel like a creaky old fart until about 12 minutes into the lifting session.

Next, once the session begins, understand that a set of 5 is harder than a set of 2 or 3.  You may be under load for 2 or 3 times as long because you need to take deep breathes to load your torso.  It is perfectly fine to warm up using 2s or 3s until you get to your target, when you hit your set of 5.

For example, if your goal weight it 255, do a set of 5 with the bar.  Then a set of 5 with 135, maybe even 95.  Load to 155 and do a set of 3, then 185, and a set of 3.  You should be feeling pretty warm at this point, and 225 for 3 maybe a good option, although you may go for 5 here.  You may then load to 245 and do a quick set of 2 (or even 1) so your body is really ready for that heavy set of 5 at 255.

I think all of this can be done in 20 minutes if you warm up early and work with a purpose.  Now, if you want to do all sets of 5, good for you.  Just don’t feel like you have to.

Onto the conditioning piece:

Pullups are Pullups. You either have them, or you are working on them.  Banded will be fine here, jumping is less effective because you should be using your legs so much on the WB.  Almost everyone, in some capacity, can shoot the wall ball.  Here is my challenge to you – do all reps unbroken.  Or at least try.  The numbers are set that UB is possible, it just may hurt a bit.  Even if you try to do 30, and drop at 24, you are doing a big set.  Try hard not to pace here – just go for it!

Second – there is a distance between the wall ball targets and the pull-up rig.  Use that time to move with a purpose and set yourself up for another big set.

We always talk about pacing and having a plan – screw it.  Wallball Fran is an excellent opportunity to ‘burn the boats.’  Choose the wrench and light a match.  

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Workout of the Day

Strength/Skill

Back Squat, 5RM work, Week 2

Take 20 minutes to build to a heavy set of 5.

Conditioning

Wallball Fran

30 Wallball Shots

21 Pullups

20 Wallball Shots

15 Pullups

10 Wallball Shots

9 Pullups

Wallball is standard weight, 20/14

There is a 7 minute cap

Quick Post and a new Press Complex

I just have time for a quick post tonight.  Folks have done a great job on 15.1, literally hanging tough on Toes to Bar, and making some big lifts.  Great work – more on that tomorrow.

We are beginning a new Press Complex on Monday – it is simple, but should really enhance our overhead position.  Take the time to find an ideal weight.

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Workout of the Day

Press Complex

From the Rack

2 Shoulder Press, 1 Push Press – after your Push Press, hold the weight overhead, actively pushing the weight up, for a solid 3 count.

Build to a heavy set of this complex in 15 minutes.

Conditioning

5 RFT

40 Doubleunders

30 Box Jumps 24/20

20 Kettlebell Swings 53/35

22 minute cap.  This is an aggressive cap.  Even if you are flying, a round may take 3 minutes – so 15 minutes would be a pretty good time.

Per our new normal, DU sub is 10 attempts and 10 Burpees.

Step up are allowed, but if you may want to consider jumping, as that may be required VERY shortly. 

Open WOD – Toes to Bar already???

Quick confession – of all the CrossFit movements, I felt like the one we were least likely to see in bunches WOD 1 was…Toes to Bar. Well, sorry.  Instead you got a Toe to Bar WODs.

There are a lot of great prep resources out there, check them out if you need to to.  But I prefer to keep it simple.

Warm up with 70% of your Clean and Jerk.  The DL and Snatch will  be simple and smooth after this.  And you will be ready to move heavy weight.

This is a Toe to Bar WOD.  No doubt about it.  If you can do 10 Ties to Bar well, you should be working in sets of 2s and 3s.  No joke.  I feel like I am pretty good at T2B, and I am concerned about y plan to do 5s.  Be VERY conservative here.  The barbell stuff is relatively easy and will move quick.  If you are going to get bogged down, it is on the T2B.  Even if you are doing the scaled version, short sets with quick breaks is best.

You may warm up with Toes to Rings to get the hips ready.

For the C&J, be prepared to open with 70% of your 1RM.  You can build from there – expect 4 attempts.  If you can hit 90% of more you are winning.

We will do a general warmup at 9am, and will begin heats at 9:30.  We will run heats every 20 minutes until completion.  I believe we can support 5-6 athletes per heat.  Please be prepared to judge.

Workout of the Day

Open WOD 15.1

AMRAP 9

15 Toes to Bar

10 Deadlift 115/75

5 Power Snatch 115/75

15.1a

Begining at 9:01 and running to 15:00

Max Effort Clean and Jerk

Open WOD 15.1 and 15.1a

15.1 has been announced it it looks like a fun one.  It is a little on the light side, but that does to mean it should be taken lightly.  You may be inclined to rip off 15 straight Toes to Bar, but I would highly advise against it.  Toes to Bar should likely be done in 5-5-5, 3s or if you are a machine 9-6 or 8-7.  For many of us, the DL will be unbroken and singles will work very well on the Snatch, although a few chained reps may be ok at the light-ish weight.

For the Clean and Jerk portion, keep weight handy, and load as soon as you finish.  BUT…I wouldn’t attempt a lift until a minute or 2 have passed.  If you are planning a huge lift, you may have to take some warm up sets, but in all likely hood, you will get 4-5 chances at a big lift.

I am excited about this announcement because this is exactly the kind of thing we do at CFO all the time – tough WODs followed by challenging lifts.  Get after it an have fun.

Workout of the Day

CrossFit Games Open 15.1

AMRAP 9

15 Toes to Bar

10 Deadlift 115/75

5 Snatch 115/75

Open WOD 15.1A

From 9:01 to 15:00

Find Max Effort Clean and Jerk

Double Unders for everyone!

You may have noticed coaches are no longer recommending substitutions for Doubleunders.  That is because we are not.  For many of you, the struggle for DU is real.  But we want you to understand the effort required to make the jump from singles to doubles is great.

So you have to do them.  In lieu of 50 DU, you may do 10 DU attempts and 10 Burpees.  Who doesn’t love more Burpees?

From here going forward, we will provide scaling options in DU WODs that will mix DU attempts with Burpees or some simple substitution.

Here’s to chaining big DU sets in the future!

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Workout of the Day

Strength/Skill

OTM for 10

5 Strict Pullups

Conditioning

AMRAP 20

50 Doubleunders

400m Run

30 Doubleunders

20 Toes to Bar

Choose the Wrench

Extending tshirt preorder sales until Friday – Don’t be that person who wants one when they are all gone!! You must pay by Friday in order to get this price and guarantee your tshirt. Mens in Red or Black, Ladies vneck in black, lush (raspberry) or teal! $20 plus tax 

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Workout of the Day

9-7-5

Power Clean 205/135

Handstand Pushup

Box Jump 30/24

If you cannot do HSPU, substitute Wall Climbs 4-3-2 each round

Open WODs on Fridays, Main Event on Saturdays

The CrossFit Open first WOD, 15.1, will be announced Thursday night at 5pm.  I have ever intention of programming it as the WOD for both Friday and Saturday.  We will have to play it by ear, because we literally have no idea what will be thrown at us.  Be fit, be hydrated and have fun.

Ideally, you will have you best run at the WOD on Saturday – think of that as game day.  Eat a breakfast of champions (which is probably something light) grab your favorite T shirt and your lucky socks and hit 15.1 with us on Saturday.  We will have heats from 9am onto completion.

If you plan doing the Open WOD on Friday, great! If you plan on doing it on Saturday, but you want to work out on Friday, I will provide an alternate prepatory WOD for you.  Something like 5 Rounds, 500m Row, 400m run.  You can do this like a WOD, or even better, do each round with equal rest.

Please be prepared to judge and be judged.  We will hold to the standards ruthlessly, so be prepared if your squat is not below parallel, you may hear no rep.  That’s ok, just keep battling and make the next one better.

Final thought – for tonight anyway.  If the WOD has rowing, we may have to go in waves as we only have 3 rowers.  We will do our best to accommodate everyone, but please be prepared to be flexible.

An absolutely great video on the CrossFit Games experience.  It’s worth the time to watch Camille push a sled in the woods an basically lose and regain her will and will.

Workout of the Day

Strength/Skill

Deadlift, 1.1.1, Week 8 of 8

Go as heavy a possible, with the best set up and back position possible.  Focus on pulling quickly through the floor by driving your heels and squeezing your butt.

Conditioning

AMRAP 4

6 Deadlift 185/135

6 Bar Facing Burpee

Rest 4

AMRAP 3

Deadlift 185/135

Bar Facing Burpee

Rest 3

AMRAP 2

Deadlift 185/135

Bar Facing Burpee

Planning ahead through the Open

CrossFit Oakdale had a great Skill Clinic on Saturday.  It was a great chance to slow down a little bit, and focus on the positions that are fundamental to good movement.  It was great to get even a little bit of one on one time with each one of you that attended.  We hope to have more Skill Clinic in the future – please let us know what you would like us to focus on.  Thank you to all the CFO Coaches who took the time to come in and work with everyone.

Alison and I clean up the Speal bars so they are not so chunky.  We oiled then to de-rust, so they might be a little slick.  Give the bars a good rub down with a towel, and make sure you are well chalked if you use the Speal bars.

Additionally, please wipe down your pull-up bars of chalk after use.  It gets caked up, which is gross and can cause rips.

We are starting a 5 RM Back Squat cycle on Monday.  This will be a 6 week cycle similar to the current cycles we are running.  Read my instructions below for starting weights.  If you established a 5RM last week, I recommend dropping 30-40 pounds off that and starting the cycle.  Otherwise I have provided a recommendation to begin the cycle using your a percentage of your 1RM.

As we start Back Sqautting regularly again, we will be finishing the current Deadlift cycle of heavy 1.1.1.  Tuesday will mark out 8th week.  You will hear coaches says over and over on Tuesday – Pull with a safe back!  If you PR, great!  If not, please remember the goal – to pull heavy weight off the floor whilst keeping perfect position.  If you are doing that, you are accomplishing the goal.

Additionally, we will start a Press cycle next week.  This will be a little different, almost Milo-esque.  It will be 2 Shoulder Press, then 1 Push Press with a 3 second overhead hold.

Rocky got 6 toes to bar linked at one station and is seen here working with Lou on pull-ups. Stay tuned for more info on the next skills clinic if you missed it!

Rocky got 6 toes to bar linked at one station and is seen here working with Lou on pull-ups. Stay tuned for more info on the next skills clinic if you missed it!

Workout of the Day

Strength/Skill

Back Squat, 5 rep work, Week 1 of 6

Takes 5-6 sets to work up to a heavy set of 5.  This is week 1 of 6.  Start lighter than you think you will need to – I would recommend 65-70% of 1RM.  Rest 90 seconds to 2 minutes between sets.  The goal is to add 10 pounds each week.  So if you start at 265, you will be doing 325 for 5 in 6 weeks.

Conditioning

For time

75 Wallball Shots 20/14

50 Chest to Bar Pullups

25 Thrusters 95/65

Skills Clinic at 8:30am – Monster Mash at 10am

The CrossFit Oakdale Skill Clinic is this Saturday!  We will be reviewing skills from 8:30am to 9:30am.  This will be a low stress opportunity for you to get some time to work on those skills that are tougher to develop.

Based on attendance, there will be a WOD from 9;30 to 10.

There will be the last Monster Mash before the Open at 10am.

Workout of the Day

Monster Mash at 10am

At 0:00

Amanda

9-7-5

Muscle Up

Squat Snatch 135/95

12 minute cap

At 20:00

30-20-10

Box Jump 24/20

Chest to Bar Pullup

Shoulder to Overhead 115/75

15 minue cap

At 45:00

3 RFT

40 Squats

20 Hang Split Cleans (Alternating) 95/65

10 minute cap

Saturday Skills Session is for everyone!

Friday’s WOD is from CrossFit.com and is reminiscent of “Death By Barbell.”  The weight is light enough that you may think you CAN and SHOULD go unbroken early – please do the math.  There are 60 total Hang Clean and Jerks – yes they are light, but if you finish doing singles, you probably should have broken the sets up earlier.  In my head, I am going to attempt all Thrusters UB, and all sets of Snatches with a big UB set, probably 3 then 3 quick singles.

To me, the first set of Hang Clean and Jerks may be done unbroken, but you will quickly need to think about using small sets – I am thinking 3s – once the rounds start to add up.

DON’T FORGET Saturday is the skills session 8:30-9:30am, 9:30am-10am WOD. 10 AM is a monster mash.

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Workout of the Day

5 RFT

12 Hang Clean and Jerks

9 Thrusters

6 Power Snatch

Men – 115, Ladies – 75