If you had paid for the Body Fat Truck the last time he was here and paid for two tests the test on the 11th of March will be part of that so you don’t have to pay again.
If you are going to pay for both tests in March and May I believe it is $150 for both or $80 for one.
If you are going to do the Contest it would be beneficial to pay for both tests in the beginning but you can do what you like.

You have today and tomorrow before 8pm to sign up for the Open !!!  Hurry !!

Skill:

Swings
10 x 10 :30 sec rest

Skill:

Front Squat
6 x 3 @83% + 5 lbs
Perform a set every 1:45

Workout:

3 Rounds For Time
Row 500 meters
25 Burpees

The First Open wod comes out Thursday at 8pm.  If you are going to sign up please do by today.
If you are not going to sign up, WHY!!!!!
Ok, I’m not gonna go there you don’t have to sign up.  I’ll manage to make it through the day… Eventually

Skill:
30/30
Hollow Rock
V Up
Crunch
3 Min Plank

Workout:

18 Min Amrap
50 Double Unders
7    Squat Cleans @Body Weight (This does not mean you have to do body weight but make the weight heavy enough to make the seven reps hard)
7    Handstand Push ups
7    Toes to Bar

 

Skill:

Hip Mobility Work

Skill:

Back Squat
6 x 3 @83% Add 5 lbs
Every 1:45

Workout:

Bike For Cal  (20/10 x 8)
Thruster @75/45 ( 20/10 x 8)
Pull ups  (20/10 x 8)

The Open starts this Thursday, Are you all signed up for it?
If you haven’t please do.
Like I said we are doing the Open workouts anyway so you might as well sign up and compare yourself to the rest of the world.
Go to Games.crossfit.com and sign the Fuck up!

The Body Fat Truck will be here March 12th
Everyone is going to sign up yes?
The sign up sheet will be on the desk fill out your times and make sure you can do it, please don’t start marking up the sheet crossing your name out every week.

Skill:
2 Min Max Sit up
Rest 1 Min
Repeat

Skill:
Deadlift
6 x 3 @83% Add 5 lbs
Every 1:45

Workout:

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

This is the last Open wod before The Open on Thursday.

Everyone Should be signing up for the Open, EVERYONE!!!!
There is a scaled division so EVERYONE is able to perform the workouts and post them on the Open Page!
Sign up for the Open, forget about the Open, Games and Regionals, that shit don’t matter.
What matters is the INTENSITY of the workouts, there usually way more intense than the normal wods just because it’s the Open SO, Sign the Fuck Up!

I’ll give you the $20 if that’s the problem.  Sign up for the Open and sign up for the Competition were having.  I don’t wanna hear any BullShit about you not wanting to go in the Tub to get dunked cause You’re Fat, the Waters Dirty, Keith is a pervert, I’m a Pervert, The person before you is a pervert!
Nothing I don’t want to hear SHIT!  Just sign up or I will assume you don’t really give a shit about your heath and fitness which means you really don’t give a shit about me (I don’t know how I came up with that comparison but it works for me)  So sign up.

The OPEN and The Fat Loss Comp!!!!!

They should be the only thing on your little minds.
No, I’m not giving you the $20 Silly

Skill:
Swings 10 x 10 30 sec rest

Skill:
Bench press
6 x 5 @73%

Workout

21-15-9 reps for time of:
Row (calories)
Thrusters @55-60%

This is it!
We’re having another “Who Can Get Rid of The Most Disgusting Fat Ass Shit on Their Bodies” Competition!
The Rules will be the same as last time, the Body Fat Truck will be coming soon (I’ll let you know exactly when) in order to be in the competition you will have to get tested by Keith (the Body Fat Truck Master) when he comes the first time and then when he comes back in two months.
The winner will be the one who loses the most percentage of their body fat in comparison to their bodies.  In other words someone who is 8% BF and loses 3% would win over someone who is 15% BF and loses 4% BF.
This way everyone has a chance to win, except for you really skinny people that everyone hates you have no shot!  But then again you got blesses with being skinny your whole life so I would just be happy about that.

I will let you know when he is coming as soon as I find out.  Let’s try to get Everyone involved this time so I’m not giving away
Expensive gifts for a competition with 4 people in it.

Skill:

Hip Mobility Work

Skill:

Front Squat
6 x 5 @73%

Workout 15.4 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, 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.

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.

So, Reena knows that I had to make this post about her tonight after today’s episode.
The Open Wod 13.5 had some people a little confused.  Four minutes, that’s weird.  Wait, if I don’t finish I just stop… after 4 minutes that’s it!
I don’t get it, what else do I do?   This makes no sense.  How is this a workout!
Not only 4 minutes but you want me to use light weight and a heavy band for pull ups?
This is weird.

Let me explain.  First understand what we are after, INTENSITY!!!!!
WE NEED INTENSITY IN ORDER TO GET RESULTS.  WITHOUT INTENSITY WE MIGHT AS WELL BE WORKING OUT AT A COMMERCIAL GYM.

Here is the story.  Reena is one of the people who was confused by today’s workout, too short, not heavy, 4 minutes, heavy band etc… it all had her thrown for a loop.

I told Reena and Everyone else who worked out today to try and use light weight for the Thrusters and a heavy band that will allow them to do Their Thrusters and pull ups straight through without stopping.
Why?
Oxygen consumption.  Rest is the enemy, we want to keep moving to keep forcing our bodies to use oxygen at high rate instead of stopping.  Even stopping for 10 seconds gives your body enough time to recover.  We don’t want to recover.
Anyway, Reena did 10 lb dumbbell thrusters which she would normally use 15 or 20 and she used a heavy green band to which she would normally use skinny ones.   With much doubt that this workout would do anything to her she embarked on her 4 minutes of Hell!
After only a couple of minutes Reena’s breath got heavy.  Within 3 minutes she was gasping for air and it was noticeable that she was definitely in an uncomfortable state.  But I wouldn’t let her stop!
She made it through the first 3 rounds in the 4 minutes and to her dismay was awarded an extra 4 minutes to perform another AMRAP.

Reena was Ready to pass out after the first 4 minutes of work but I forced her to do as much as she could for the next four minutes.  After now a total of 6 minutes of work Reena’s eyes had glazed over, her breath was so heavy I couldn’t hear the music, she was moving at half the pace she started with but yet she fought through it and kept moving till the next 4 minutes was over.

After 8 minutes of work Reena sat down in a complete daze, not able to breathe correctly, couldn’t say a word and If I asked her what her name was she would have replied “What the Fuck Just Happened to Me!”
Which actually I think she did say that after 10 minutes of no movement whatsoever.

Renee has never felt like this before, why?  Because she never goes this intensely before.
Point of the story:
1.  You do not need a lot of weight, it’s all relative.  Choose a weight you can keep moving with not a heavy one because the Rx is heavy.
2.  Choose a modification that will also allow you to keep moving
3.  Don’t stop!!!! Especially on the short workouts  Don’t stop!!!
4.  Move as fast as you can at a weight that is good For YOU not anyone else.

Reena learned a valuable lesson today, I’m hoping this story will help many others learn the same.

Skill:

30/30
Hollow Rock
V Up
Crunch
3 Min Plank

Workout:

4 Minute Amrap x 4 Rounds with 2 minute rest

30 Double Unders
15 Power Snatch @75/55
10 Ball Slam

Skill:

Hip Mobility work

Skill:

Back Squat
6 x 5 @73%

Workout:
13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Today is day 43 of the Burpee challenge.  If you are still going congrats, if you bailed you should be ashamed of yourself unless you got a serious illness that allows you to do nothing at all but eat through a straw.
If you would like to jump in now and start the challenge please do 946 Burpees today.

If you haven’t signed up for the Open yet please do at games.crossfit.com, the Open starts in 13 days.

Skill:
30/30
Hollow Rock
V UP
Crunches
3 Min plank

Skill:
Deadlift
6 x 5  @73%

Workout:
Open Wod 12.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar

It’s up!
We’ve had a few people go up it with no issues but they all weight under 200 lbs.
When Nick goes up the board we’ll know it’s safe for sure!

Skill:

Swings
10 x 10 :30 sec rest

Skill:

Bench Press
7 x 3 @83%

Workout:

12 Min Amrap
50 Double Unders
10 Overhead Squat @135/95
10 Pull up