As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent. For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730. For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April. These classes will consist of a warmup, strength/skill/sport piece, and a WOD.
For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a 3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630. At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes. Our first on-ramp begins Tuesday, 7April. The classes are designed to give you the fundamentals needed to successfully improve during regular classes.
So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas. These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff. Hurry! Class numbers for on-ramp are limited to 12 people per class.
S/S/S:
Press 1 Rep Max
25Min time cap.
video courtesy of ReebokCFONE
Set Up
– Feet are now underneath the hips (directly)
– Place the bar in the ‘front rack’ with elbows now only slight in front of the bar
– Wrap fingers and thumbs around the bar (close grip) and hands slightly outside the shoulders
– Keep a tight mid-section
Execution
– Pull the head slightly back and press the bar upwards (straight line/frontal plane)
– Once the bar passes the head, continue pressing and return the head to a neutral position
– Lock out the elbows fully and elevate the shoulders (active shoulders), while maintaining a tight mid-section
– At the top of the press, pull the bar over the heel of the foot and bring the head through
– Return the bar to the ‘front rack’ by keeping the elbows slightly in front at all times
Post weight to comments
WOD:
10 Min AMRAP:
4 Shoulder to Over Head @ 90% of Press 1RM
200M Sprint
In this WOD you can press, push press, push jerk or split jerk; the weight should be light enough that you are focusing on quickly getting under the bar and using big hip power.
For the 200M sprint, if you are in the Warrior PT tent, go out the front door, go to the side walk and head right. Go to the end of the sidewalk(watch out for branches), turn around and return. Find a pace that allows you to run out and back without stopping. Walking will eat up a TON of the 10 minutes.
Coaches Kris and Ed finishing up their Level One this weekend. They had a great instructor crew led by Dave Lipson and Cherie Chan. Nice work guys! Speaking of instructors….
IMPORTANT NOTE:
As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent. For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730. For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April. These classes will consist of a warmup, strength/skill/sport piece, and a WOD.
For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a 3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630. At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes. Our first on-ramp begins Tuesday, 7April. The classes are designed to give you the fundamentals needed to successfully improve during regular classes.
So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas. These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff. Hurry! Class numbers for on-ramp are limited to 12 people per class.
S/S/S:
Back Squat 1RM
25 Min Time Cap
Post successful 1RM to Comments
Work up to the 1RM with sets of 5/5/3/2/2 (increasing weight each set), then singles from there on. Make sure you are aware of the time cap.
Chest up, core tight, weight in heels, butt goes back first, knees track over toes, and squat to below parallel. Video courtesy of OneTangoSpring.
WOD:
3 Rounds For time:
5 Chest To Bar Pull Ups
10 V-Ups
15 Goblet Squats (2/1.5)
Post time to Comments
This WOD should be a very quick workout, focus should be on moving fast and efficiently.
Video, pictures, and standards courtesy of CrossFitHQ.
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WOD:
WORKOUT 15.5
27-21-15-9 reps for time of: Row (calories) Thrusters (95/65)
Post time to Comments
Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.
Movement Standards:
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. The athlete or the judge may reset the monitor.
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed.
The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
Watch the 2011, 2012, 2013 and 2014 female CrossFit Games champions square off in 15.5 at 5 p.m on Thursday, March 26th.
Click on the above pic to go to the CrossFit Games website.
Strength:
20 Rep Benchmark 20 RM Bench Press
Post weight to Comments
Video courtesy of CrossFit HQ. Powerlifting seminar staff Shane Sweatt and Laura Phelps-Sweatt going over proper set up and execution of a bench press. With such a high rep benchmark, form will be very important today. Keep the body in the proper position to allow better movement, which in turn will allow more successful reps.
WOD:
For Time:
200-150-100-50 Double unders 100-75-50-25 Air Squats
Coach Ed getting work done at Centerville CrossFit in Dayton, OH.
Olympic Lifting:
Power Snatch 5×1 @ 70%of 1RM Power Clean and Push Jerk 5×1 @ 70% of 1RM
Strength:
Clean Pull 3×2 @ 90% of 1RM
With the lighter load, focus on the explosion of hip extension. Try to hold onto the bar through the whole set (meaning touch and go reps)
WOD:
“Up and Down the Mountain”
For Time: 1K Row 20 Alt Pistols 30 Chest 2 Bar Pull Ups 40 meter Dumbbell or KB walking Lunge(70/50 each hand) 30 Chest 2 BarPull Ups 20 Alt Pistols 1K Row
We have a new affiliate in our community out of Scottsdale, AZ that is putting on a series of 4 competitions between now and November. This should be epic! As of right now, you can register for one event, or do all four (doing all 4 is cheaper!). Let’s get a big JSCF presence out there! Click on the above pic to go to the registration site.
Video, photos, and standards courtesy of CrossFitHQ.
WOD:
WORKOUT 15.4
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details below). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.
Your score will be the total number of repetitions completed before the 8-minute time cap.
Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.
For example, a male athlete finishes 5 handstand push-ups in the round of 24 reps for a total of 125 reps. During his workout he finished his third set of 3 cleans at 1:31 and his third set of 6 cleans at 5:25. In this case, he will submit 125 reps for his score and also enter 5:25 as his time in the tiebreak field. This athlete would be ranked above someone who got 125 reps and a tiebreak time of 6:00, but below someone with 125 reps and a tiebreak time of 5:15.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
For Scaled options there is no tiebreak.
Equipment
• Wall with a line at the appropriate height for the handstand push-up
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 84 / 56 kg for Rx’d, 43 / 29 kg push press and 52 / 34 kg clean for Masters 55+ and Scaled, 52 / 34 kg clean for Teens 16-17, 43 / 29 kg clean for Teens 14-15, 29 / 20 kg push press and 34 / 24 kg clean for Teens Scaled and Masters 55+ Scaled.
Workout 15.4 Variations
NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.
Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.
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Movement Standards
Workout 15.4 score submissions are still open.
Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall with your feet at shoulder width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching.
From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed.
Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line.
At the bottom the head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep. Kipping is allowed.
For Scaled, each rep of the push press begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
The athlete may dip and drive with the legs while the weight is on the shoulders. However, once the barbell leaves the shoulder the hips and knees must remain straight until the weight is locked out overhead. No jerks.
At the top, the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Using a rack is not permitted.
For the clean, the barbell begins on the ground. Touch-and-go is permitted. No bouncing.
A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
CrossFit X-Factor will host a re-match between Josh Bridges and Scott Panchik.
These men have traded fourth place at the Games over the last two years, with Bridges edging out Panchik (by just four points) in 2014. Bridges displayed his slight lead over Panchik at the announcement of 14.4 earlier in the year.
The re-match will let us see where these closely matched rivals stand this season. It goes down Thursday at 5PM local.
Click on the above pic to go to the Games site.
Olympic Weightlifting:
Hi Hang Snatch 5 x 2 @ 80% of 1RM Hi Hang Clean 5 x 2 @ 80% of 1RM
WOD:
“Deck of Cards”
Will need one deck of playing cards to start the workout.
Shuffle deck
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = BF Sit ups
Spades = KB Swing (53/35)
Clubs = Air Squats
The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps
Jokers are 400M runs
Scaling Option: Cut rep scheme in half per card. Round up (ie. I draw a 7 of Spades, I would do 4 KB Swings)
Clean Complex Clean Pull+Clean+Jerk 5 x 1+1+1 – As Heavy As Possible
So, find a manageable weight for the first set (possibly the heaviest you used last week), then try to make increases every set after. If you fail a set, drop back to last successful and stick with that for the remainder of the sets.
Strength:
Back Squat 4 x 1 As Heavy As possible
super-setted with…
Tempo GHD Situps (3 seconds to lower then explode up) 4 x 10
Video courtesy of Rogue Fitness. Games athlete Matt Chan going over proper form for the GHD sit up. Make sure you keep trunk tight throughout the move and on the up, fire the legs to assist pulling you up. Otherwise, you put your low back at risk.
WOD:
6 Sets of Three Cone Drill
Video courtesy of Defranco’s Gym.
Cones are 5 yds apart in an upside
GO ALL OUT ON EVERY ATTEMPT!!!! Like JJ Watt is after you.
Pic courtesy of JJ Watt twitter (@jjwatt)
it’s coming…
Joint Strike CrossFit 