Do you have knee pain? Here are some tools to fix those achy knees!
Advanced - Day 3 and 4 - Week 6 Day 3 Jerk %’s 6@70% 5@75% 4@80% 3@85% 2@90% 1@95% Then complete 10 Reps @ 85% (misses don’t count) for TIME BS x 5 x 4 sets SRDL x 5 x 5 sets CDL into flat feet shrug x 5 x 5 Sets
Day 4 Snatch Triples x 5 sets CJ Doubles x 5 sets
3 Rounds (not for time):A1. 60s Hollow Position Hold A2. 10m HS walk / 60s HS Hold (Wall Supported) A3. 10 Alternating Pistols / Single Leg Box Squats
B. "R&R" 160 Double Unders 80 Dual Reverse KB Lunges (53/35) 40 Burpees
CrossFit Games Open Workout 14.3 AMRAP in 8 Minutes: 10 Deadlifts (135/95) 15 Box Jumps (24/20) 15 Deadlifts (185/135) 15 Box Jumps 20 Deadlifts (225/155) 15 Box Jumps 25 Deadlifts (275/185) 15 Box Jumps 30 Deadlifts (315/205) 15 Box Jumps 35 Deadlifts (365/225) 15 Box Jumps
If you did this workout last year, make sure and look back at your scores and compare!
We have some brand new CrossFit Deep gear up on our store and ready for pre-order. We are doing special discounted pricing when you pre-order so take advantage! We also have custom Deep edition Dallas vs The World shirts. Check them all out here - http://cfdeep.bigcartel.com
A. EMOM 10 Minutes:1 Snatch + 1 Overhead Squat Building in weight each minute
B. ME L-Hold on Parallettes
C. 3 x L-hold @40-50% of Part B (rest 60s)
D. "Cayenne" 30 Calorie Row 30 Overhead Squats 135/95#
Love Runs Deep Partner Competition @ 9am Come out and cheer on everyone competing!
A. Every Two Minutes for 24 Minutes:Minute 0- Deadlift x 5 @72% (of last weeks 1RM) Minute 2- Strict Pullups x 6-8 Minute 4- Prone Snow Angels x 10
B. "D-Day" AMRAP 8 Minutes: 2 Power Clean 135/95# 2 Pull-ups 4 Power Cleans 4 Pull-ups 6,6,8,8....and so on until time expires.
The Open is only two weeks away and I wanted to discuss the importance of doing things that may be scary to you.
In life, some of the toughest situations and most challenging scenarios we experience end up holding the most value. We tend to learn from these hardships, empowering us and allowing us to forge ahead with renewed strength. CrossFit is no different. Something as simple as a tough workout can make the remainder of our day feel easier.
We see members make amazing transformations that they thought impossible. They look at themselves and they see the culmination of their hard work. They think "wow, if I was able to do this, what else am I capable of?"
Competition brings about anxiety, nerves as we often call them, and we wonder if we will fail or succeed. Often times we shy away from competition not because we think we may let others down, but that we will let ourselves down. That we will fail at achieving some made up expectation in our own mind. The thought that the time and effort we've put in was still not enough seems devastating. These negative thoughts are what prevent us from experiencing truly amazing things in life.
It isn't about success or failure, it is about doing.
When the coaches at Deep encourage you to participate in the Open, it is because we want you to experience something that many of you haven't in a long time. We want you to remember what it feels like to get nervous, to do something scary, to walk away feeling accomplished and proud that you conquered a fear. Or even better, walk away realizing you are capable of so much more than you often give yourself credit for.
Team Deep isn't about success or failure, it is about doing. As a community we get to share the experience of competition. We get to motivate each other, support each other, and inspire each other. If you have any doubts about competing, tell those doubts to F*#@ off. You can do it.
Stepping into my first CrossFit gym in 2011, I was fully confident I could handle the workouts as a high school soccer player, an avid half marathoner, and self proclaimed "health nut". After only one class, my ego was quickly handed back to me.
CrossFit provided an sports experience that I had never encountered before. CrossFit built much more than just a foundation of strength for me physically, but also a fortitude of mental strength as a confident woman. After joining CrossFit, I quickly committed myself to the Paleo diet. Upon further research and self-experimentation with food, I uncovered a talent for understanding the science of proper nutrition for different lifestyles and created my own nutrition advisory company. My mentality had changed so drastically within my first year of CrossFit that I left my career with Moet Hennessy to pursue Sports Medicine and follow my desire for continued education within the realm wellness and athletic performance. In addition to coaching I also work for The National Pro Grid League as Director of Team Relations.
I have a special place in my heart for working with beginner CrossFitters. Having the opportunity to guide individuals along their own fitness journey has by far been my most gratifying milestone within Crossfit.
A. EMOM 15:1 Front Squat + 4 Toes to Bar Minutes 0-10 @85% Minutes 11-15 @90%
B. "Go Go Gadget" AMRAP 15: 200m Run 4 Muscle Ups 16 Wallball
"Hump Day Gone Bad"5 Rounds: 1 Min of Cal Row 1 Min of Russian KB Swings (53/35) 1 Min of Abmat Situps 1 Min of Double Unders 1 Min of Rest
Comp Day 2 - Week 3
Max 7/13 for the day 3 Position Snatch x 5 sets - starting at the hip for first position 3 position clean + Power jerk last rep x 5 sets - same as above start at hip first
Advanced Day 2 - Week 5
Work up to max power snatch (after 3 misses that is it) Then take that weight down to 85% and complete 3 x 3 sets
Work out to max power clean + Power Jerk (after 3 misses that is it) Then take that weight down to 85% and complete 2 x 3 sets
A. Touch and Go Power Cleans:Work up to a heavy triple in 8 minutes
Rest 2 Minutes
Every 45s for 6 Minutes (8 sets): 2 Touch and Go Power Cleans at today's 3RM
B. "Magic Eraser" 15-12-9 Hang Power Cleans 185/125# Ring Dips Burpee Box Jump Overs 24/20
A. EMOM 5 minutes:3 Push Press
Rest 2 Minutes
EMOM 5: 2 Push Jerks
Rest 2 Minutes
EMOM 5: 1 Split Jerk
*All EMOMs are building. Do not attempt a 1, 2, or 3RM. Choose movable weights.
B. "Changin' the Game" AMRAP 4 minutes: 6 Thrusters 6 Chest to Deck Pushups
Rest 2 Minutes
AMRAP 4 minutes: 8 Thrusters 8 Chest to Deck Pushups
Rest 2 Minutes
AMRAP 4 minutes: 10 Thrusters 10 Chest to Deck Pushups
*Score is total rounds
"Graceful Ninja"3 Rounds: Run 800m 10 Clean and Push Jerk 135/95 5 Muscle ups / 15 Ring Row
A. Back Squat1 x 5 @75% 2 x 5 @80% 2 x 3 @ 85%
B. "Top of the Line" 10 Rounds: 10 Pullups 10 Air Squats 10 Situps
A.DeadliftEvery 2 minutes for 16 minutes: 8 reps @ 55% 4 reps @ 75% 2 reps @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 101% 1 rep @ 101-105%
B. "McCoy" As quickly as possible: 45 Calorie Row 45 Deadlifts 185/125 45 HSPU
3 Rounds (not for time):A1. 10 Strict T2B / Leg Raises A2. 10m HS walk / 60s HS Hold (Wall Supported) A3. 10 Alternating Pistols / Ankle Mobility Exercise x 60s e/s
B. "Vientre Negro" Burpees AMRAP 1 (Rest 60s) AMRAP 2 (Rest 90s) AMRAP 3 (Rest 120s) AMRAP 2 (Rest 90s) AMRAP 1 (Rest 60s)
Score = Total reps
A. Hang Power Snatch x 3 (Building every 90s for 15 Minutes) B. "Grant" 5 Rounds: 10 GHD Sit-ups 15 Kettlebell Swings (53/35) 20 Box Jumps (24/20)