Tuesday 031114

Workout of the Day

“180″

Athletes will move through 6 movements of their choice (choosing from listed modifications, if necessary).

Athlete will perform 30 reps of each movement before moving on. A chipper of sorts.

1.) Dips- Negative/Static/Ring/Weighted

2) Pistols- Lateral Box Step Up/Banded/Weighted

3) TGU- Always @53/35

4) DU- Repetitions or Attempts

5) C2B- Jumping/Banded/Kipping/Weighted

6) TTB- Kipping/Strict

7) GHR- Negative/Parallel/Tempo/Weighted

8) HSPU- Negative/Kipping/Strict/Freestanding

9) Shoulder Touches- Chest to Wall/ Back to Wall

10) Atlas Stone

11) Good Morning- Banded/Tempo/Weighted/Jumping

12)  Box Jumps- 40″/ 36″/ 32″/ 30″/ 28″/ 24″

 

 

 

Mobility

Holy Cow check this out! We’ve worked a lot on freeing up the first rib, the shoulders, and back, but check out this nasty!

 

Strength

I thought this article was fun and appropriate. 5 Quick Thoughts for Maximizing Your Crossfit Open Score by Tabata Times.

 

Monday 031014

Workout of the Day

3 Rounds:

Wall-ball (20#)

Sumo deadlift high-pull (75 pounds) 

Box Jump (20#)

Push-press (75 pounds) 

Row (Calories)

 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Mobility

Something to think about and practice when we’re not so focused on it at the gym. “Hips back, knees out”…even outside the gym!

 

 

Recipe

 In Primal Palate’s Treats & Cheats section you’ll find these decadent Pumpkin Spiced Donuts. I think I may have just died and gone to food heaven!

 

Announcement

There are fresh, local eggs for $4 a dozen at the gym.

Just take what you want, take one of the envelopes that are attached

and place your payment in the envelope, and into the box on the desk.

And remember. unwashed eggs last for up to 6 months until you wash that protective layer off. And there is nothing tastier than fresh eggs!

sunday 030914

MIKE!!! MIKE!! HE LIKES EVERYTHING!!!

functional fitness

REST DAY!!! LAST CHANCE FOR THE OPEN WOD IS OPEN GYM on MONDAY.

So make sure you talk to a judge about meeting you on Monday to help you get your scores recorded!!!

 

 

 

Saturday 030814

Sign-up for a heat HERE.

Give yourself time to get sweaty BEFORE you approach your heat time.

(Unregistered athletes can start at normal class time)

Workout of the Day 

“Open Workout 14.2″

For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

 

 

 

Plan of Attack

“The CrossFit Open is in its second week. 14.1 was a repeat, the strategies, lessons and plans were all the same. 14.2 appears similar to other WODS we have seen for the Open, but it is very different. In this write up we are going to do the math, talk about some strategies, and figure out how you can maximize your performance in this week’s Open workout.

 
The essential difference in this week’s WOD is the built in rest period. Experientially, every previous Open workout could be gamed for your maximal score by opening up at a slow steady pace. Gradually, the pace and intensity should increase as time decreased. As the final 90 seconds approached, the smart athlete would begin to press on the metaphorical “gas pedal.” Finishing strrong in the last 45 seconds, not flailing about for single reps, not living in the pain cave, was the mark of a successful run.
 This WOD is different.
       With the built in rest period every three minutes, this workout requires a different strategy. Pacing is not as essential. Managing and increasing downtime is the predominant concern. Finish each portion smoothly, efficiently and quickly. Fight fatigue, and do not reach exhaustion until you feel you are pressing into your last segment.
      There are three factors fighting against you. Together these factors create an exponential degradation from round to round. They are rest, work, and fatigue. 
        Rest: as the WOD goes on it will take longer and longer to complete the work. This means less and less time to rest. Plan your rest in advance. know if you need to sit, rest, water, chalk or walk around. Get your breath back. Don’t waste mental energy pondering the next round. Recovering well is the key.
         Work: as the rep structure increases, fatigue will set in. Never go to failure. Always break the set two reps before failing a rep, regardless of your “plan.” 
         Fatigue: the round of 10, then 12 then… The previous rounds, regardless of rest and efficiency are going to catch up with you. The round of twelve will not be eight reps harder than the first round. It will be much harder. Muscles will have not recovered in time. Then, even more fatigued, another round starts…14.
These three factors are all accumulating simultaneously to create an exponential degradation in the athlete’s performance. What does that mean? You’re not going to get as far as you think you are. Not even close…so. Be smart. Be efficient. Finish strong. Win that extra three minutes to accumulate reps.
         There is no single prescription that fits everyone. How you approach it will depend on too many factors to address for all options and variable. Its also too late in the game to all of a sudden gain a modicum of proficiency in C2B pull-ups if you are lacking, or to figure out why OHS are hard for you. Make sure you are mobile. Practice your movements. Plan in advance. 
Here is the important part:
We did the math, timed different options, timed the drops and looked at different ways for breaking the work up to maximize rest. The following guide should provide you with a template for performing the best you can in 14.2.
The GUIDE:
OHS : because of the light load, the best bet between speed and efficiency is to squat snatch every time. From there, break at the halfway point every time. On the break, take two long, deep breaths and go for the second half. Set a steady tempo, not frantic or rushed. Resting the bar on your shoulders is a non starter. Taking one drop break in a set of ten takes about 2.7 sec. Putting the bar on your back takes 1.8 seconds longer on average than a single break. A full 4.2 sec to stop, shoulder the bar, take a breath, rack jerk it and reset. It takes more time and effort than getting the complete rest from dropping the bar and going again. Additionally, the break point of when to break to three sets is the rd of 18. At that round, the difference between 2 and 3 sets is balanced against the increased time under load and the loss of rest at the end of the round . That means for over 80% of the Open athletes…2 sets the whole time. 
 
Pull-ups. These are chest to bar. Obviously, butterfly c2b is the way to go. But if you don’t have them consistent and smooth, don’t even start with them. Start and stay with a C kip. If you want to break at the half, that works, not an excessive loss of time. Less than 3 seconds on average. As long as you can maintain sets of three you are ahead of the pace against a cost benefit of breaking down to singles. Once a steady three rep set pace cannot be maintained; immediately switch to step back singles. That means, hit a rep, drop from the bar, step back and immediately go up again. The average time for a step back break between sets is 2.8 seconds. A step back single pace can be maintained at 3.5 seconds per rep. Once triples are lost, switch to singles.  PLEASE, don’t hang from the bar. its a waste of time and effort. Drop and reset. 
What winning means. In the open, winning means maximizing your performance for that test. Only one person can win the week, but if you post the best score you could have, then you have maxed out your capacity at those movement, in that rep scheme. Your brain, your will and your capacity are all being tested here. Get the most out of all three.
 And relax, it’s just exercising.”

-Coach Garrett

Announcement

14.2 has been announced!

Every OC athlete (registered for the Open or not) is encouraged to come and participate in the fun! :)

If you are registered, you need to have your workouts judged by a certified judge.

We have some pretty awesome judges who are volunteering their Saturdays to come be with you, so take advantage and sign-up for an available heat HERE.

Our judges will ONLY be available on Saturdays*.

So PLEASE take advantage, rearrange something if you have to, to get in and get your one-on-one with a judge. We don’t want you to miss out!

 

What does this mean for athletes that are not registered for the open?

Well, it means you can come during any one of the normal class times and get a great workout!

You’ll still have a coach and class like usual. 

GOOD LUCK to EVERYONE! And we look forward to seeing everyone this weekend!

 

*If you can not get in to be judged on Saturday due to unpreventable circumstances, you can e-mail coach Sara@crossfitoceana.com or talk to her directly to find a judge that can arrange an alternate time with you. Coaches on the floor can not simultaneously judge. Thanks!

Announcement

I think we all know that Crossfit Oceana has some of the most awesome coaches around!

But this just intensifies the awesomeness.

Our next Gym gathering will be Monday, March 17th, from 5:30-6:30p.m. at Cloud 9.

Come, bring your family and friends and let’s act like kids!

Sign your waivers and buy your tickets online.

Big Thanks to Matt S. for putting this together!

Friday 030714

Workout of the Day

Partner WOD:

Teams of 3 Complete the Following:

300 Sledge Hammer Strikes Total. 

Repetitions only count when 2 people from the same team both have their chins over the bar while 3rd team member works.

Then…

Teams have 10mn to establish a “Total Snatch Score*”

*Each athlete must record a successful lift with weight. Team with highest total wins.

 

 

Mobility

In the words of K-Star, “Take care of your tendons and make sure that you have enough range to be able to do what you need to do, plus some to account for your movement errors.”

 

 

Recipe

Who doesn’t love lightly steamed broccoli drenched in fresh lemon juice. But that’s the only way I know how to make it.

Creamy Broccoli Casserole by Purely Twins sheds a wonderous new light on Broccoli! Can’t wait to try it!

Thursday 030614

Workout of the Day

 “Bruce Banner with Green Skin”

15 Minute Countdown…

Buy In: 25 Box Jumps @30″/24

Establish a Heavy Power Clean

Cash Out: 25 Box Jumps

(Must complete both the buy in and cash out within the 15 minute clock. As the clock continues to count down, you’ll have to individually decide when it’s time to abandon the power clean and move to the cash out. Failure to complete cash out in the 15 Minutes is a 100 Burpee penalty)

 

LIFT

15×1 Squat Clean*

*Choose weight from scale: 115-135-155-165-185-205-225-245-255-275-295-315

 

Mobility

Oh K-Star…that still shot is priceless. Better hips for squating and receiving, people!

Strength

Myofascial Release is only one piece of the re-hab/pre-hab puzzle. But Check out this Mobilization article on Tabata Times called Myofascial Release: Self Pre-Hab & Re-Hab

 

Announcement

Guess what?

We have one last chance to pre-order our sweatshirts with the new look!

So if you missed it last time, click HERE.