CrossFit Open Week 4 - 15.4: Just one More

4 down! Uno mas... with a grill-out on Friday and "crowning" of the winners.

So aside from the dire predictions of thrusters and rowing, pistols and box jumps, clusters and ring dips, we can take solace in the fact that there's just one week left of this madness.

Recap of 15.4 - Shout-outs this week to Grant who joined the club of knowing what it feels like to struggle with 110% effort, with more work done on missing reps than the ones he made. But Grant was still able to post an "Rx" score and walk away with a new skill. But really, for four weeks, Josh has continued to out-fit all of us. This week was particularly impressive, cleaning 185 lbs. over 25 times in 8 minutes, with the cleans being at least 20 lbs. (30 lbs. depending on the number of peanut butter M&Ms and bacon consumed that week?) over his body weight. Not to mention the 69 handstand push-ups in-between. Huge props there.

I could care less where everyone is in the standings right now (but Kori and Josh - y'all are killing it). Let's put this Open in perspective and recap the awesomeness that's happened over these 4 weeks:

Grant - acquired kipping handstand push-up skill

Josh - beat is his 14.2 score by 61 reps. 61!

Crystal - did 71 pull-ups in 12 minutes, after not being able to do a pull-up at this time last year

Meg - first kipping handstand push-up, did 46 pull-ups in 12 minutes, after not being able to do multiple pull-ups in a row at this time last year, PR clean & jerk, I'm sure I missed 5 others...

Bill - first set of 6 muscle-ups in a workout
Stan - acquired kipping handstand push-up skill, improvement in 14.2,  PR Clean & Jerk @ 245 lbs.

Lucy - completed 200 wall balls the day before running a half marathon

Kori - first unassisted pistol, PR clean & jerk, first true chest-to-bar pull-ups, rivaled Meg for list of accomplishments

Marcus - PR clean & jerk, improvement in 14.2 by 23 reps

Colin - Participating in his first CF Open and showing continued progress

Omar - finished first Open, completing all but one workout Rx - impressive

The rest of the CFTC community - improved fitness all around and the patience to put up with the unpredictability of these past few weeks. We have a great April of workouts planned to re-focus on general physical preparedness and building our community. 

Whatever is announced and scores we post in 15.5 is small potatoes to the progress everyone has made this year.

Awesome. You all have exhibited some greatness, for sure. Good luck this week! See everyone and their family/friends on the dancefloor on Friday and the grill-out/last workout at 5:30.

Greatness
And that's a blessing, but wait a second
Look, while we on the subject let me ask a question
What's the proper word for the fire that's inside of you
That makes you bring the hunger out
The key that puts the drive in you
The thing that makes you want to hit
Pick you up when you slip
The thing that makes you want to grip
And restart when you want to quit
The winner when you about to lose
Show them what you about to prove
And never fall back, what you call that?


Monday WOD 3/23/2015

Deck of Cards

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.

AMRAP 10 Min
Hearts - Lateral hops
Diamonds – Mountain climbers (4ct)
Spades - Flutterkicks (4ct)
Clubs - situps

Rest 3 Minutes

AMRAP 10 Min
5 Front Squat* (65% 1RM - approx. 155/105)
10 Hanging Hip Touch (5L/5R)

*Front squat should be heavy but with at least 5 sets unbroken

CrossFit Open Grill-Out

For the last week of the Open, we're celebrating with a grill-out after the 5:30PM class on Friday 3/27. If you're working out then, feel free to invite friends and family to watch the last Open workout, and then we'll have food and drink to celebrate the ridiculousness of the last 5 weeks. We'll have some barbecue brought to the gym, but bring your favorite dish to share!

See you Friday at 5:30!

5:30 - Workout 15.5 - depending on the workout and number of heats/equipment needed, it may extend into 6:30 class time

6:45 - Announcement of CFTC winners and grill-out

See you on the dance floor.

Friday WOD 3/20/2015

CF Open 15.4 -  Standards  Scorecard

Rx:
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 power cleans (185/125)
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.)

Scale:
AMRAP 8 Minutes:
10 Push Press (96/65)
10 Power Clean (115/75)

Thursday WOD 3/19/15

Rowing! #CrossFit #CFTC #concept2 #constantlyvaried

A photo posted by CrossFit Tysons Corner (@crossfittysonscorner) on

Lift:
Back Squat

Warm-up: 2 x 5, 1 x 5, 1 x 3, 1 x 2
Work: 3 x 5

2 Rounds for time:
30/22 Calories Rowing
20 Ring Dips
10 Back Squat (225/145)*

Note: Back squats are from the rack

*Back squat weight should be no more than your warm-up set of 1x3

CrossFit Open Week 3 - 15.3: As Fun as a Wall Ball to the Face

We're more than halfway through this year's CrossFit Open, with another dose of fitness truth in the books. CFTC Blitz took it's second best placing of the 3 weeks anchored by a strong performance by Josh - he is accepting any and all types of bacon as reward. 

Two shout-outs this week: First - congrats to Bill who powered through 6 muscle-ups during the workout, after having a few unsuccessful reps during the middle portion of the fourteen minutes. Bill learned from his mistakes and strung the last 3 muscle-ups together in the last 3 minutes of the workout.

Second - congrats to John of the afternoon class. Even though he's not an official Open participant, he was 14 reps shy of completing the second round Rx, with an even score of 300. All of CFTC is participating in the Open, even if we don't show up on the leaderboard, so congrats to John for the second best score in the gym behind Josh.

Be on the look-out for details of our end-of-Open celebration for 15.5 on Friday March 27! See you on the dance floor.

Saturday WOD 3/14/2015

3 Person Relay - 3 rounds consisting of 7 minutes, each partner has a set station for those 7 minutes..  

Partner 1 starts, Partner 2 does not start until partner 1 has completed, then 2 goes, then partner 3.... 

Rest after you have done your exercise, goes on for 7 minutes, then you rotate to the next exercise. 1 minute break in between 7 minute team rounds...
Teams of 3:

3×7 min relays:

Athlete 1:
5 Pull-Ups, 5 Toes to Bar

Athlete 2:
8 Plyo Push-Ups

Athlete 3: 
5 Front Rack Reverse Lunge (155/105) (3L/2R)


1 min rest b/w