Skill:

Back Squat
5 x 5   @70%

Workout:

12 Min Amrap

10 Box Jumps @24/20
10 Power Snatch @115/75
10 Ball Slams @40/20

We’ll be done with the First round of the Burpee Challenge on the 11th of April!  Yay!
We’ll be meeting for our celebration dining on that Wednesday the 12th, also on the 12th we will be starting the 2nd round of the Burpee  Challenge.

*****The Dinner celebration is ONLY for those who competed in the Burpee Challenge from Day 1*****

What is the 2nd Round?  Starting on the 13th of April (yes we will take a day off to celebrate) we’ll be working our way back down the line from 99 to 1 again.

That’s right All this all over again!

For those of you that aren’t sure about continuing let me remind you of some of the quotes that I heard during the challenge

Things like:  

1.  “Wow Chris, I am banging through these burpees like never before they are really helping”

2.  “Damn Chris I wish I would have done the challenge from the beginning instead of wussing out, I see how much it is helping everyone.”

3.  “Chris, Fuck you I hate this Challenge”

4.  “Chris I feel like my body is getting tighter since I started doing the challenge”

5.  “Chris I am able to get through the workouts with Burpees much easier than before the challenge”

6.  “Chris, we couldn’t do the Big Mac Challenge”

7.  “Chris I feel like my body is changing from the Burpees is that possible?”

8.  “Chris why don’t a lot of people do this challenge I don’t understand?  Yea, I don’t get it either, drives me fucking nuts.  Just like the Fucking Double Unders”

9.  “Chris how did you get so good looking? 

10.  “Chris change the music.  Ok, what do you want to hear?  Anything, just not this.  Well, that really doesn’t help me much.  What do you like?   Any music but this.  Ok, again that doesn’t help me at all so I guess I’ll leave this on thanks for your input”

11.  “Chris, you’re a genius!  I know, thank you”

So, I know some of these quotes don’t exactly match up with the challenge but you get my gist

I hope all of you can keep going and a lot of new people can join us.
It’s great and a good challenge to take on.

Skill:

12   Reps:   Dumbbell Rear Lateral Raise
10  Reps:  Swings @70/55  (Again, Every Rep must be 100% effort.  No just throwing the kettle bell up with your hips.  Snap your leg as hard as you can to get that weight going)
8    Reps:  Ring or Barbell Rows (Keep your body stiff in one straight line, do not bend and twist your body to help pull yourself up)
6    Reps:  Barbell Shrugs (Heavy, Heavy, Heavy)
Complete 4 Sets of this complex, this is not for speed, more so for weight and technique.  
Move through each complex  without stopping but you don’t have to rush.  

Workout:

3 Rounds 
Row 500/400 Meters 

Max Rep Wall Ball @20/14

Rest 3 minutes 

(You have 3 minute each round to complete 500/400 meter Row then right into the Max rep Wall Ball.
so if you finish the Row in 1:50 you then have 1:10 to complete as many wall balls as possible )
Your total score is total Wall Balls

 

Today is Burpee Day number 89, 11 more days!
There’s gotta be around 20 people left in the challenge, most we’ve ever had.  So being that everyone who stayed in the challenge loves it I have an idea.
How about we do the challenge backwards now?  So on day 100 we finish the challenge going forward and the next day we would do another 100 and then start counting down to 1.
Sounds like a great idea to me.
Who’s in!
Anyone who feels terrible that they didn’t do the challenge can now complete it, you’re very welcome.
So it’s a plan right.

Skill:

Dumbbell side laterals 12 reps 
Dumbbell front raise 12 reps 
Barbell Shoulder Press till failure
Barbell Push Press  till failure
Barbell Split Jerk  till failure 

Let me explain:  
Two or Three people will set up a circuit of one set of dumbbells and 1 Barbell.  One person will go through the circuit while the others wait.  
You will complete 12 laterals, 12 front raises then immediately go into the Shoulder presses till failure, as soon as you hit failure keep going with push presses till failure and then finish with the Jerks.
Then the next person will go.
Keep doing this till each person completes 4 sets of the circuit.

Workout:

100 Double Unders 
Then…
10 Rounds 
15 Deadlift @135/95
15 Push Ups
The Double Unders are only done once  before the 10 rounds starts.  
If your double under suck and you are working on them do 3 minutes of double under to starts, NO SINGLES!

We had a lot of people do well in the Open this year!
I mean finishing in some awesome spots, like Amy and Lou finishing in 1st place!  I’ll have all the other spots by the end of the week.
A bunch of people did the Open scaled this year and said it was much better in many ways.  First was that all the workouts were awesome because they were able to keep going without having to stop because the weight is too heavy or the movement is too hard to accomplish.
The Scaled workouts where much more intense because they were not crippling to everyone therefore making the workouts much more intense than doing something that’s too hard to do all together.
All your workouts should be like this, you’re here to get more fit not to end up in a stretcher, you have to know your limits and stay within them.

Coaches forcing there members too do Open wods or any Wods Rx when the workouts are obviously to difficult for them is a big problem in Crossfit.  This is why there is so much injury and because of this now when you ask your friends to try Crossfit they say “I don’t wanna get hurt”.
Crossfit is not intended to Kill anyone and unfortunately some coaches have this mentality.

Skill:
Rack Position Practice

Skill:
Front Squat
5 x 5 @75%

Workout:
2K Row Race Pace
50 Burpees
For Time

Skill:

*****5 Sets 8 Reps Each
Dumbbell Pullovers
Dumbbell Flyes 
Barbell Bench Press

Choose a weight for these movements that is challenging enough for 8 reps but not too easy, all 5 Sets of the Triset should be tough.

Do the Triset with a partner or partners, your rest is when they go.  Only one person goes at a time.
Each group set up one bench for the pullovers and flyers and one bench for the Bench Press.  If you need to change the weight for your partners do so during there rest.

Workout:
1 Mile Run (This is out to the right up to Jericho tpke down Michael and back up Eileen)
7  Rounds For Time
Either 7 Handstand Push ups or 7 Push Jerks  (they must be push jerks and they must be heavy)
2 Rope climbs

Skill:

Barbell Bridge Off Bench
5 x 10

Skill:

Back Squat
10 x 10 @55%
Complete this with a partner, your rest is when your partner is completing his/her set.  Don’t rest anymore than the time your partner is going.

Workout:

12 Min Amrap
30 Double Unders
20 Push ups
10 Power Snatch @115/75

I love the dedication to Acquiring double Unders, we had a whole 3 people show up to learn them.
Is it me, do I smell like shit?  Or did everyone get them on their own before Sunday?
Why do you hate me?
I’m trying to help.
Anyway, I will be there again this Sunday from 8 till 11am so if there is something you would like to learn like Double Unders or anything at all, show up and I’ll go over it with you.

We’re going to change up our training a little bit.

Skill:

Perform One set of each exercise without stopping then rest once one set of the three exercises are completed.
For ex. do 10 extensions, 10 pull ups and 8 deadlifts straight without stopping, not fast just no stopping then rest)

***Complete 5 sets of this Tri Set with 90 seconds rest between sets.  Do these with a partner or a couple of partners 

Back Extension 10 Reps 
Pull up 8 Reps
Hang Power Cleans 6 Reps 
Deadlift  4 Reps  (choose a weight that you can compete with perfect form, there is no need to do these deadlifts fast.  I am much more concerned with your form keeping your core tight and your back perfectly straight.  I would actually prefer you do them slow and in control the whole time.  If the weight is easy for 4 raise it the next set.)
It is important to know how much weight you did on your Deadlift and Cleans so record it.
Again, the weight for the Cleans and Deadlifts should be challenging but not crippling.

***17 Min Amrap

Row 400/300 meters 
GHD Sit ups 15 Reps 
Overhead Barbell Lunges 20 Reps (10 each leg) with 115/75  
Be Careful when dropping the Barbells that they don’t bounce into anyone or the rowers.

This is it!
Last Open Wod and apparently Castro is copying us!  Fucker!
I Hope you guys got enough practice with your double under today, you’re going to need them tomorrow.

I guess they haven’t learned that Singles are doing absolutely nothing.
If you don’t have your doubles you really should learn them, they are really a great exercise.  The reason we don’t do singles as a sub for Doubles is because I would rather you stand still instead of doing singles.  Standing still offers the same intensity level as singles.
Seriously, c’mon man you just need to practice that’s all it takes.  I guarantee anyone who practices for two weeks everyday will have them by the end of the two week period.
I ask you, how do you let yourself not get them?  This would kill me if I couldn’t get them, there’s no way I would settle for not having them and just make a joke about it.
It ain’t a joke.  To me it means you really don’t care enough to practice them.
If you have a problem as me and I will get you to do them.  I never let anyone leave me without getting them if they want them, ever!

But it’s up to you man!  I have a dream,  Just like my Boy Had a dream.
I dream that one day I will post Double Unders and Everyone in Every Class will not have to sub them at all!
I have a dream that we are all created Double Under Equal!
I have a dream that all of us give 1,000% when it comes to double Unders!
And I have a dream that MacDonald’s will come out with the McRib Sandwich sooner than later again!

Just Make me HAPPY and practice your Fucking Double Unders!!!!!

Skill:

Dumbbell Pullovers
5 x 8 Heavy!

Skill:

Bench Press
7 x 2 @85% +5 lbs

Skill:

Quad Raises
4 x 10 with 1 min rest between

Skill:

Front Squat
7 x 2 @85% +5lbs
1:45 rest between sets

Workout:

10 Min Amrap
50 Double Unders
10 Hang Cleans @135/95

This year there are a lot of people doing the scaled version of the Open wods.
Which is Awesome!
This is not just how I feel but also from the people who are doing scaled are saying the same thing, why?
Because first of all they are able to get through the whole workout without having to rest much do to the weight or just pure exhaustion.
They say the workout is much more intense because they never stop, moving faster creates more intensity.  Intensity is what we are after.
They are completing so much more work in the same amount of time doing scaled, doing RX weight causes people do maybe get done with half the wod, now doing scaled everyone is finishing the workouts.
No one is getting injured!!!
Which is a huge plus, why aren’t they getting injured?  Because the weight isn’t crippling them.  Doing lighter weights makes the workout doable instead of flooring you half way through the workout causing you to use bad form and therefore getting injured.

These are just a few of the reasons why doing scaled is better.
Now carry that over into the workouts that aren’t from the Open.
I have to put a heavy Rx weight cause there are members that can do the weight but it doesn’t mean that you have to do them all the time.  Be smart, know when to say when, or Uncle!

Workout:
5 Rounds
Row 500
30 GHD sit up
25 Push Ups
20 Pull ups  (Be sure to keep your shoulders packed back the whole time you are doing Pull ups)