commit-2-crossfit

Hey Guys,

We have a lot going on this week. Here is the current schedule.

Monday (Today) 6:30 – Foam Rolling and Mobility (Brian Wilson)

Tuesday – Jump Rope Seminar 5:30pm and 6:30 pm. (Learn the correct way to jump rope and learn double unders)

Wednesday – Fight Gone Bad Commercial 5:30pm

Todays WOD

Back Squat

5 5 5

“Rahoi”

12 MIN AMRAP

12 BoxJumps

6 Thrusters 95/75

6 Bar Facing Burpees

I need everyone to participate in the Games Open. We are going to do the workouts in class anyway so might as well join the fun

games.crossfit.com

Our CrossFit affiliate is “Commit 2 CrossFit”

If you are going to participate

Its been a tough week of lifting. Everyone kicked ass on our 10rep OH Squat Max. I got 185 for a set of 10 but thought I didn’t go down on the way on the last rep which blows. After reviewing the video evidence I am pleased to say I was low enough. F Ya!

Today WOD

PlyoMetrics 10-15 minutes

Team Row

10 MIN AMCAP (as many calories as possible)

Each person must row at least 15 calories and no more than 20. After each row you will complete as many barbell rows as possible unbroken. If you stop your done.

Hey Guys,

The CrossFit Games Open Registration has begun. You can register to participate here games.crossfit.com

I want everyone to participate in some way or fashion. It doesn’t hurt anyone. We are going to do the workout anyway during the week so might as well sign up . The first workout will be announced on February 22nd. If you want to be on the competition team you are required to participate. The team will be picked by the top finishers in the open WODs for our gym. We will also be participating with other gyms around San Antonio who will host a event for us to go and compete. More details to follow.

Open Gym has Come!

We will be having open gym. Times will be announced later today.

Today’s WOD

10 Rep Overhead Squat Max

Metcon WOD

10 min AMRAP

5 Hang Power Snatch 95/75

10 Burpees

200 m run

This metcon is a sprint. Do not take your time. Goal is 5 Rounds Completed

Some of the same movements. Some Different. Same Feeling!

This time instead of 3 Rounds we are going 4 rounds

4 Rounds

1 Min at Each Station

10 second rotation time

1 min break after each round

KB Swings 53/35

Ab Wheel

Box Jumps

Row For Calories

Wall Balls

Oh man! Get in that red zone and go. You must complete at least 20 reps at each station with the exception of the rower. Your goal on the rower is 10 calories.

UGH Yesterday was Brutal. Mr. Chang decided to do the WOD twice and “IMMEDIATELY REGRETTED HIS DECISION”  Haha J/J he did it like a champ. Sure his quads are loving him right now.

Today we are working on our Olympic Split Jerk

Strength

Split Jerk

5 5 3 3 1 1 1

WOD

10MIN AMRAP

10 Shoulder to Overhead 135/95

15 Pullups

20 Double Unders

Hello Everyone,

Before I get into the details for the competition team. Lets discuss the Doozy of a WOD.

3 x 250 M Row (Max Effort)

WOD

3 – 3 MIN AMRAP Rounds

3 Front Squats 135/95

6 Burpees

9 Jumping Lunges (9 right 9 Left)

Max Rounds is 3 @ RX can you beat it?

Beginner WOD

Same Format except

Goblet Squats

Half Burpees

Jumping Lunges

COMPETITION TEAM DETAILS

1) You must register at games.crossfit.com and compete in the open.

2) You must do 4-6 WODS as week so of which may be two a day workouts

3)Proficient in the following movements

Press, Push Press, Push Jerk, Split Jerk

Back Squat, Front Squat, Overhead Squat

Deadlift, Sumo DL HP, Thruster, Clean, Snatch

Wall Ball, Pullups, Ring Dig/Pushups, Double Unders, Box Jumps, Row, Muscle Ups, KB Swing

RX LIST

Front Squat – 5 Reps @ 135/95

OH Squat – 5 Reps @ 135/95

DeadLift – 5 Reps @ 225/155

KB Swing – 15 Unbroken @ 73/53

Thruster – 21 Reps Unbroken @ 95/75

Wall Ball – 20 Reps Unbroken @ 20/14 @ 10ft mark

Squat Clean – 5 Reps @ 135/95

Jerk/Split Jerk – 5 Reps @ 135/95

Squat Snatch – 5 reps @ 95/75

Pullups – 20/10 reps unbroken

Pushups 20/10 unbroken

Rope Climb – 1 accent

Toes to Bar – 10/5

Ring Dips – 5 reps

Hand Stand Pushups – 5 reps (head touching floor

Box Jumps – 10 reps unbroken @ 24/20

Pistol Squats – 5 reps each leg

Double Under – 20/10 unbroken

You must be able to do the following at RX (If you can’t you need to practice practice practice):

Hey Guys,

Our Heavy Bags are back up again. So that means we are going to be incorporating them more into our workouts. Today you will get a crash course in 1 and 2. We will schedule another day where we will go over more technique and different combinations. I will also let you know what gloves to get so that you can do your workouts with gloves on. Think of a new HELEN

400 m Run

21 KB Swings

12 Combinations

There a whole lot of other stuff we can add to increase the intensity of your workouts.

Todays WOD

Tabata with a twist

Heavy Bag ( 1 2 combination)

Rows For Calories

Sumo High Pulls

Wall Balls

Supine Ring Rows

COMPETITION TEAM DETAILS

You must be able to complete all tasks assigned at RX. RX list is being created and will be available tomorrow at the gym. You must be registered and compete in the CrossFit Open in February. More details on how to register will be released in the upcoming blog posts.

YOU MUST HAVE A GREAT ATTITUDE

YOU MUST BE COMPETITIVE ( I HATE TO LOSE)

NO SORE LOSERS

YOU MUST BE ABLE TO ATTEND AT LEAST 4-5 DAYS OF TRAINING PER WEEK

YOU MUST BE AVAILABLE TO PARTICIPATE IN WEEKEND EVENTS AT OTHER LOCAL BOXES

Have you guys seen this HAHA!

I can go down to an old folks home and get one for 1/3 of the price with brakes a seat and a basket for my post workout drink.

Great job yesterday on the timed mile run. Alot of you did better than you anticipated. I myself was trying to hit a sub 7 min mile and did it in 6:58. Chang tore it up with a 6:33.

Today we are going to get some Squats on.

Back Squat (Beginners or Advanced)

5 5 5 5 5

Overhead Squat (Advanced Only)

3 3 3 3 3

You can pick either one. Or Advanced can do both. If you decide to do both you will do the following rep scheme

Back Squat

5 5 5

Overhead Squat

3 3 3

I cannot make myself more clear when I say you need to go heavy. Do not pick a weight that you can do 10 times. Find your 5 rep max and repeat.

Met Con

You will rest 1 minute between your rounds. Your times on all of your rounds have to be no more than 5 seconds difference in time. So For Example. On your first round you complete it in 3 minutes. Your next round has to be completed in 3 min 5 seconds at the most. Any more and you do Burpees.

300 m Row (Sprint, as my coach would say, no drag assing)

20 Medball Cleans

10 Burpees

1 min Rest

Score is total time to complete 3 Rounds

1 mile Benchmark run is today.

WOD

1 Mile Timed Run

Rest 2 minutes

3 Rounds

30 KB Swings (Unbroken for RX)

20 Situps

4 Turkish Getups (2 R 2 L)

You will have two times. The time you finish your mile when you come through the door, and the time you finish your 3 Rounds. The clock will not stop so your final time includes your mile time + WOD time.

Hello Everyone,

Today’s WOD is going to be fun. First off we will start off trying to get your one rep Max Squat Clean and Thruster. Keep adding weight until you find your 1 rep Max. If you find your max and still have time left on the clock. Take it down to 50% and work on form.

Strength

Squat Clean Thrusters (10MIN Find 1 Rep Max)

WOD

Cindy or Mary

20 min AMRAP

“Cindy”

5 Pullups

10 Pushups

15 Squats

“Mary”

5 HandStand Pushups

10 Pistols (10 total)

15 Pullups

6 am Class

Claudia – 14 Rds of Cindy

James – 10 Rds of Cindy + 5 Pullups + 10 Pushups

Ana – 15 Rounds of Cindy

Scott – 8 Rds of Mary and 195 Squat Clean Thruster

Marcy – 15 Rds + 5 pullups + 10 Pushups (CINDY)

Ernie – 16 Rds + 5 Pullups + 10 Pushups + 1 Squat (CINDY)

Escalona – 16 Rds with a 90 lb squat clean thruster (CINDY)

Cathy – 15 Rds + 5 Pullups + 10 Pushups (CINDY)

Russell – Was just glad to be back.