This is it, the last reminder!
The Holiday party is today, Friday December 19th at 7pm.
There will be a shit load of appetizers and entrees to choose from, the foods awesome every year so don’t be shy, eat up!
See ya there, FYI Seth is usually dancing on the bar by 11pm so don’t be later than that.
The energy in the gym has been awesome leading up the the Open, again just remember to use this time to work on your technique and efficiency.
If you need some extra help with some shit just ask me to meet up with ya and I’ll help ya out.
5 Reps @65%
5 Reps @75%
5 + Reps @85% (till failure)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups (Sub for Muscle Ups is 5 Ring Rows and 3 Dips per Muscle Up so 10 Muscle ups would be 50 Ring Row and 30 Dips)
Let’s keep up the momentum of the Games wods with some good old fashioned tequlia shots tonight.Read More
In case you haven’t noticed or just don’t read what I write we are currently performing Past Crossfit Open Wods to prepare you for the Open in a couple months.
Not only will this prepare you for the types of wods they use in the Open but THIS IS ALSO A GOOD TIME TO WORK ON MOVEMENTS THAT YOU CURRENTLY SUCK AT. For example if you if you don’t have good butterfly pull ups then you should work on them.
If you don’t have good toes to bar you should work on them to get them faster.
If you don’t have good technique on your Oly lifts work on them so you get more efficient with the movement.
Here is a little hint that will help you get much better and faster at some of the movements you might be having trouble with.
Butterfly pull ups and Toes to Bar are the perfect movements for using this technique.
Work on performing the exercise with half motion.
If you don’t understand I’m saying instead of doing full range of motion butterfly pull ups perform half range of motion pull ups, once you have found the technique with half range move on to full range. It’s a much easier way to learn the pull up than to try and learn it with full range of motion.
I’m still seeing some reps on some people that are not going to count in the Open
Your judge is not going to count reps if they do not qualify as correct reps, so don’t bother doing them now when your practicing. Again make it easy on your judge he/she is most likely going to be your friend so don’t put them in that position.
Just do everything right.
5 Reps @65%
5 Reps @75%
5 + Reps @85%
Games Open 11.2
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
15 Box Jumps, 24″ / 20″
PLEASE FOLLOW THESE RULES, THEY ARE SIMPLE RULES AND WE AS THE COACHES ARE NOT ASKING THAT MUCH.
PLEASE DO NOT START YOUR OWN CLASS TIME. THE CLASS TIMES ARE UP FOR A REASON. THEY ARE UP THEIR TO KEEP THE STRUCTURE OF EVERY CLASS, WITHOUT THEM EVERYONE WOULD JUST BE DOING THEIR OWN THING ALL OVER THE PLACE, IT WOULD BE PURE ANARCHY AND CARMINE WOULD HAVE A HEART ATTACK (THIS IS NOT ABOUT CARMINE IT JUST SOUNDS FUNNY)
WAIT FOR THE COACH TO CALL THE CLASS TOGETHER TO DO THE WARM UP. DON’T COME IN THE GYM AND START YOUR OWN CLASS BEFORE THE CLASS TIME HAS STARTED.
PLEASE FOLLOW THIS RULE AS TO KEEP THE STRUCTURE OF THE CLASSES. IT’S HARD FOR THE COACH TO COACH THE CLASS AND TO HELP EVERYONE IF EVERYONE IS NOT WORKING TOGETHER.
ONE OF THE GREATEST PARTS OF CROSSFIT IS THAT EVERYONE WORKS TOGETHER AS A CLASS. DON’T LOSE THAT BY BEING A LONE WOLF (PJ IS THE ONLY LONE WOLF)
THANKS A LOT FOR HELPING.
*****And while I’m on the subject of PJ, let’s talk about him for a little bit.
As most of you know Pj broke up with that Fu!#&ing Piece of &#!@ of a person recently. It’s amazing how some people can treat other people in this world and still try and call themselves normal.
Anyways if you see PJ give him a hug male or female, let him know you got his back. It sucks when you’re treated like shit when all you do is treat people great.
Let’s all have a drink for Pj on Friday to celebrate his dumping of the trash.
Love ya Buddy*****
So for those of you that have done the Games before you know that you are being judged on your reps
and that it makes absolutely no sense at all to do half rep because they will not be counted.
Please make sure you do all your reps perfect with full range of motion and perfect form or else when you get judged your gonna wonder why you keep getting “no repped”
Start doing them right now so you don’t have to worry about this issue happening.
The last thing your judge wants to do is no rep you while your in the middle of a workout.
We’ve seen it happen every year and it sucks especially when everyone knows that your doing shit wrong.
Don’t put your judge in that position.
You’ll all see what I mean when it’s time for the Open.
I’ll keep you updated as when to sign up for it.
Crossfit Games Wod 11.5
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
15 Wall-Ball Shots, 20# / 14#