With the close of the CrossFit Open we would like to name team Red Hot Reppers as the 2018 Intramural Open Champions! It was a close race between Sour Snatch Kids and RHR at the end but RHR, led by team captain Veronica Jackson, pulled away in the final week thanks to winning the weekly spirit award!

Thanks to all of our athletes who participated this year. I think this past Open was one of my favorites to be a part of. Seeing people push themselves to new limits under the support of other members is what it’s all about. I wanted to highlight a couple of people for their efforts over the past 5 weeks.

• Big Joe – He came to us at 430+lbs a few years back. This year he was able to do 8 kipping pull-ups in WOD 18.3.
• Coach RJ – RJ came in 250th in a region that gets more competitive every year. She improved from last year’s 295th place.
• Audrey M. – Even with a few bumps and bruises she completed all the workouts and even won the scaled title one week.
• Alex R. – This guy’s wife delivered a baby on a Thursday and he was at the gym that Sunday to make sure to get the workout in.
• Our high school athletes – Thomas, Jimmy, and John. Way to show up and put in work each week. It’s not easy being the youngest in the gym but you guys held your own.
• Wayne S. – Wayne is the lightest he has been since high school and he killed it in the scaled division after coming so far over the last year. Next year will be RX all the way!

Great showing everyone and I’m already looking forward to next year!

Monday 4/2

A) Every 60 sec x 5 sets:

– push press 3-3-3-2-2

+

Every 90 sec x 4-5 sets

– push press 1-1-1-1-(1)

B) 10 min AMRAP:

– 30 double unders

– 1 power clean + push jerk (135/95)

– 6 CTB pull-ups

*Add 1 clean + jerk every round.

*RX+ perform 3 bar MUs instead of pull-ups.

1. C) 3 sets for quality:

– 10 seated Arnold press

– 10/side DB chainsaw row

Tuesday 4/3

A) 10 min AMRAP @ 80-90%

– 200m run

– 10 RKB swings

– 10 prisoner lunges

– 10 ring rows

R5M

10 min AMRAP @ 80-90%

– 250/200m row

– 10 alternating DB snatches

– 10 box step ups (20”)

– 10 hand release push-ups

B) 3 sets for quality:

– 8/side staggered stance Romanian deadlifts

– 30/side sec side plank

– 30 frog pumps

Wednesday 4/4

A) E4M x 3 sets:

– 15 back squats @ 20X1 tempo

*All 3 sets should be at the same weight.

B) EMOM x sets

1: 12/9 cal row

2: 6 NPU burpee + sandbag to shoulder

3: 8 double KB thrusters (44/25) + 8 toes to bar

RX+ do 15/12 cal and use 53/35 KBs on thrusters

Thursday 4/5

A) E2MOM x 8 sets:

– 3 hang power clean

*Add each set and build to a heavy set of 3.

B) 3 rounds for time:

– 400m run

– 12 deadlifts (bodyweight)

– 21 box jumps – SD (24/20”)

*Scale to 75 or 50% bodyweight if needed)

C) 3 sets for quality:

– 10 slide hamstring curls @ 30X1 tempo

– 10/side half kneeling pallof presses

Friday 4/6

A) E4MOM x 3 sets:

– 15 bench press

– 15/side bent over DB row

*All 3 sets should be at the same weight.

B) Every 90 seconds x 5 sets:

1: heavy dual KB front rack carry x 1 lap

2: 5 heavy tire flips

3: box push x 1 length

Saturday 4/7

8am Masters

9am CrossFit

10am Intro to CrossFit / Open Gym

Sunday 4/8

8am Endurance

10am-12pm Open Gym

Monday 3/26 

A) Every 60 sec x 10 sets:

– 2 TnG push press

*build heavier than last week’s 3s

B) Every 3 minutes x 4-6 sets:

– 300m run

– 20 RKB swings (70/44)

– 15/10 push-ups

C) 3 sets:

– 8 weighted or 4 negative pull-ups

R2-3M

Tuesday 3/27

A) E3MOM x 7-8 sets:

– deadlift 10-5-3-2-1-1-1-(1)

*Find a heavy single rep or new 1RM.

B) AMRAP in 12 min:

– 40 double unders

– 20 wallballs

– 10 toes to bar

Wednesday 3/28

A) Every 8 minutes x 4-5 sets:

– 500/400m row

– 5 DB man makers (35/20)

– 400m run

*Man maker: row, push-up, row, clean to thruster

*Rx+ use 50/30s

B) 3 sets for quality:

– 8/ side rear foot elevated split squat @ 20X1

R2-3M between sets.

Thursday 3/29

A) Every 90 sec x 10 sets

Sets 1-3: 1 x snatch @ 50-60%

Sets 4-6: 1 x snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 6 hang power snatches (95/65, 75/45)  + 6 burpees over the barbell

3: 8 box jump overs

RX+ use 15/12, 115/75, and 10 box jump overs.

Friday 3/30

A) 3 sets for quality:

– 10 bent over BB rows

– 5/side TGUP sit-ups

– 16 alternating death march + 16 alternating lunges

Rest as needed.

B) 3 sets for quality:

– 6 stone to shoulder (3/ side)

– 10 slide hamstring curls

– 1 length of floor hand over hand sled pull

– 6 L-sit to extensions

C) 3 sets:

– 10 DB curls

– 10 DB tricep extensions

– 10 delt flys

Saturday 3/31

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

Sunday 4/1 – Gym Closed

The Open is finally coming to a close with the release of workout 18.5 week. Join us for Friday Night Lights Round 5 this coming Friday evening at 6pm followed by a post-Open celebration at White Rock Alehouse across the street at 7:30pm!

Monday 3/19

A) Every 90 sec x 8 sets:

– 3 TnG push press

*build heavier than last week’s 4s

B) Every 6 min x 3 sets @ 90%:

– 30/24 cal row

– 20 box jump overs (24/20”)

– 15 thrusters (95/65)

*Keep aerobic and finish at the same time with a solid pace for each set.

*RX+ use 115/75.

Tuesday 3/20

A) E2MOM x 7-8 sets:

– bench press 10-5-3-2-1-1-1-(1)

*Find a heavy single rep or new 1RM.

B) 4 rounds for time:

– 400m run

– 15/12 CTG push-ups

– 10 CTB pull-ups

R60S

C) 3 sets:

– 16 alternating DB death march (walking Romanian deadlifts)

Rest as needed

Wednesday 3/21

A) Every 2 min x 10 sets

Sets 1-3: 3 x snatch @ 50-60%

Sets 4-6: 2 x snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

B) E2.5MOM x 4-5 sets

1: 500/400m row

2: 6 hang power cleans (135/95) + 8 shoulder to overhead + 10 burpees over bar

*RX+ use 155/105/

Thursday 3/22

A) EMOM x 4 sets each:

station 1 – Supine ring rows x 10-12 reps @ 2111

station 2 – 30-50 ft handstand walk OR nose-to-wall handstand hold x 45 seconds

station 3 – L-Sit OR hollow hold x 20-40 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

B) E2MOM x 4-6 sets

1: 200m run

2: 30 double unders + 15 RKB swings (53/35) + 10 prisoner lunges

C) Stretch, mobilize and mentally prepare for 18.5!

Friday 3/23

Open Workout 18.5 (last one!)

Saturday 3/24

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

Sunday 3/25

8am Endurance

10am-12pm Open Gym

We are over the half way point! Friday Night Lights Round 4 is coming in hot with 18.4 this week. Come on out!

Monday 3/12

A) Every 90 sec x 6 sets:

– 4 TnG push press

*build heavier than last week’s 5s

B) “DT”

5 rounds for time:

– 12 deadlifts (155/105)

– 9 hang power cleans

– 6 shoulder to overhead

C) 3 sets for quality:

– 20 reverse snow angels

– 10 pvc dislocates

Tuesday 3/13

A) Three sets of:

AMRAP in 2 min:

– 12/9 cal row

– 15 KB swings (70/44)

R2M between sets.

R2M, and then…

Three sets of:

AMRAP in 2 min:

– 30 double unders

– 15 wallballs (20/14)

R2M between sets.

R2M, and then…

Every 2 min x 3 sets of:

– 400, 300, or 200m run @ 90%

*This is all back to back so the entire workout will take 30 Minutes.

*Pick up where you left off on AMRAPs.

*Pick a run distance to get at least 15 sec of rest.

B) 3 sets for quality:

– 8/ side rear foot elevated split squat @ 20X1

R2-3M between sets.

Wednesday 3/14

A) Every 90 sec x 5 sets each:

Station 1: 5-4-3-2-1 x bench press @ 20X1

Station 2: 5-4-3-2-1 x deadlifts @ 20X1

*Set of 1 should be around 95%.

B) Every 90 sec x 4 sets each:

Station 1: 12 BB hip extensions from ground w/ pause

Station 2: 30 sec accumulated L-sit hold (parallettes or boxes)

Station 3: 6-8 weighted pull-ups or 4 negative pull-ups

Thursday 3/15

A) Every 90 sec x 10 sets

Sets 1-3: 3 x high hang snatch @ 50-60%

Sets 4-6: 2 x hang snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

B) E2MOM x 4-5 sets

1: 400m run

2: 6 hang power snatch + 7 overhead squats + 8 burpee box jump overs (24/20”)

*HPS weights: 115/75, 95/65, 75/45 ← should be UB

*Scale run down to 300 or 200 if needed.

Friday 3/16

Open Workout 18.4

Saturday 3/17

8am Masters

9am CrossFit

10am Intro to CrossFit / Open Gym

Sunday 3/18

8am Endurance

10am-12pm Open Gym

Congrats to Hannah J. for ending the Whole Life Challenge with a PERFECT SCORE of 100% compliance! 6 weeks of not slipping up once! Sleep, hydration, mobility, nutrition, added weekly lifestyle habits… she did is all. Great work and commitment Hannah!

Join us again this Friday to watch out athletes take on CrossFit Open workout 18.3 at Friday Night Lights: Round 3. We’ve had some awesome attendance and help from our members and would love to continue the momentum going into this Friday!

Monday 3/5

A) Every 90 sec x 5 sets:

– 5 TnG push press

*build per set to a tough set of 5

B) Every 6 minutes x 3-4 sets @ 90%

– 400m run

– 20/15 push-ups

– 15 box jump overs (24/20”)

*Elevate/scale push-ups so that first set is UB with perfect technique.

C) 3 sets for quality:

– 10 dislocates

– 20 banded pull-aparts

Tuesday 3/6

A) Every 4 minutes x 4 sets:

– 12 alternating BB front rack reverse lunges (build each set)

– pull-ups (working on efficiency or strength building)

• L3: 6-10 chest to bar pull-ups
• L2: 6-10 kipping
• L1: 6-10 banded chest to bar

– double unders

• L3: 50  double unders (try and go UB and relaxed)
• L2: accumulate 30 double unders
• L1: 10-15 x single-single-double

B) For time:

– 1000/800m row

– 50 DB snatches (50/35)

– 30 toes to bar

Wednesday 3/7

A) Every 90 sec x 4 sets each:

Station 1: 5-4-3-3-2 x bench press @ 20X1

Station 2: 5-4-3-3-2 x deadlifts @ 20X1

*Set of 2 should be around 90%.

B) Every 90 sec x 4 sets each:

Station 1: seated banded leg curls x 20 reps

Station 2: BB abdominal roll-outs x 8-10 reps @ 3010

Station 3: supinated grip bent over Barbell Row x 6-8 reps @ 2111

C) Accumulate 3 min ring or floor FLR

Thursday 3/8

A) Every 90 sec x 10 sets

Sets 1-3: 3 x high hang snatch @ 50-60%

Sets 4-6: 2 x hang snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

B) EMOM x 5 sets

– 4-6 TnG power snatches @ 75/55

*This should be light with and emphasis on cycling quickly.

C) EMOM x 4-6 sets:

1: 12/9 cal row

2: 8 double KB hang clean + shoulder to overhead (53/35)

3: 10 burpees to target

*RX+ up to 15/12 cal row, 10 reps on KBs, and 12 burpees to target.

Friday 3/9

Open Workout 18.3

Saturday 3/10

8am Masters

9am CrossFit

10am Free Intro / Open Gym

Sunday 3/11

8am Endurance

Friday Night Lights Week 1 is in the books and really showed the unity of our group. Scores will be tallied and updated on the back whiteboard (on the wood wall) over the next couple of days. It was awesome to see teams and athletes come together and go through “the suck” which was 18.1!

This Friday, and for the next four weeks, we get ready to do it all again with 18.2 dropping on Thursday evening. If your team didn’t win the spirit award this past week then this Friday is your chance to make up some points!

Perform Intentional Acts of Kindness This Week

Simple Instructions:

1. Each day, consciously perform an act of kindness. It can be as small as you like.
2. Examples might include something as simple as holding the door open for the person walking behind you when you’re in a hurry or taking time to thank someone who offered you help or support. There is no lower limit to kindness.
3. At the end of each day, reflect back on the acts you did or didn’t perform. If you didn’t perform an intentional act of kindness, consider why. Was it a lack of opportunity? Did you forget? Were you self-conscious?
4. Consider any opportunities you might have missed.
5. Score the practice as a “yes” only if you intentionally performed an act of kindness.

Monday 2/26

A) E2M x 4 sets

– 2 x (clean & jerk)

*Building from 60-75% w/ 1-2 count pause in receiving position of jerk.

+

E2M x 4 sets

– 1 x clean & jerk

*Building from 80-90+%.

B) For time:

– 600m run

– 15 ground to overhead (135/95)

– 400m run

– 10 ground to overhead

– 200m run

– 5 ground to overhead

*Ground to overhead should be power clean + push jerks.

C) 1 set for quality:

– 20 Turkish get-ups

Go heavy but keep form intact.  

Tuesday 2/27

A) Every 4 minutes x 4 sets:

– 20 double KB front rack walking lunges AHAP

– 10 chest to bar pull-ups (work on efficiency)

– AMRAP strict HSPU + 5 kipping HSPU

B) EMOM x AMRoundsAP

1: 15/12 cal row (scale to 12/9)

2: 12 burpees to target (scale to 10 or 8)

*Get at least 4 rounds in even if you need to take a minute or two off.

*Get into the pain cave for this one.

Wednesday 2/28

A) Every 90 sec x 6 sets each:

Station 1: 4 x bench press @ 20X1

Station 2: 4 x deadlifts @ 20X1

*Start at last week’s heaviest set.

*Build to a heavy set of 4 on each movement.

B) 3 sets all out:

– Suicide sprint down floor

– 20 KB swings (70/44)

– 40 double unders

R2-3M

Thursday 3/1

A) Every 90 sec x 3 sets:

– 3 stop snatch pull + high hang snatch @ 55-65%

+

Every 90 sec x 3 sets:

– 2 stop snatch pull + hang snatch @ 65-75%

(hang, floor)

+

Every 90 sec x 4 sets:

– pause snatch @ 75, 85, 90+%

B) 2K row time trial

*Goal is to hold a pace about 5 sec slower than last week’s 500m repeats.

C) 3 sets for quality:

– 10 x BB hip thrusts @ 10X1

– 30 sec x L-sit, accumulated

Friday 3/2

CrossFit Open WOD 18.2

6-8pm Friday Night Lights

Saturday 3/3

8am Masters CrossFit

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 3/4

8am Endurance

THE 2018 OPEN IS HERE. 5 weeks. 5 WODs. Each one will be released on Thursdays at 7pm and all registered athletes will have until Monday at 7pm to complete and input their scores. We’ve got 20 official athletes registered as of right now and I expect to see more by this Thursday!

Why should you register? The Open is a celebration of your fitness. There are both scaled and and RX divisions to “compete” in. If you don’t think you can compete workouts at the scaled level we will scale even further so that you can. The most important thing is participation and completion of all 5 WODs.

We are making fitness fun again! Every Friday night starting at 6pm we will be hosting Friday Night Lights. The atmosphere this creates is one of a kind and something all of our athletes should experience. Plus we are doing it intramural style this year with each athlete being placed on a team. You get points for participation and spirit, not results! Can’t complete them on Fridays? No worries. There will be times on Thursday evenings, Saturday mornings, Sunday mornings and Monday evenings if needed for you to get them in.

So step outside of your comfort zone and SIGN UP HERE under EDCF for the 2018 CrossFit Open.

This Week Explore What It Means to Communicate Responsibly

Simple Instructions:

1. Use social media and online forums only in ways that represent your best self — honest, kind, compassionate, supportive, etc.
2. Some examples: Post things you find funny or uplifting, share honestly what’s going on in your life (even if you’re sad), skip the opportunities to join conversations that typically end in arguments or hurt feelings, or say something supportive to someone rather than just choosing an emoji response.
3. If you don’t use social media or online forums, consider this practice in the context of your text messages and email.
4. Score the practice as a “yes” if your use of electronic communications is “best self” all day.

Monday 2/19

A) Every 2 sec x 8 sets

– clean + split jerk

*Building from 60-90+%.

*Pause 1-2 counts in receiving position on first 4 sets

B) CrossFit Open 13.4

7 min AMRAP:

– 3 clean & jerks (135/95)

– 3 toes to bar

– 6 clean & jerks

– 6 toes to bar

– etc. increasing by 3 each round

*Clean & jerks are ground to overhead style.

C) 3 sets for quality:

– 10 bent over DB rows / side

– 20 elevated banded psoas marches (alternating 10 each)

Tuesday 2/20

A) E2MOM x 8 sets:

– 5-5-4-4-3-3-2-2 box squats

*Absolutely no rocking. Keep weight in heels with a widened stance.

*Weight should be about the same across all sets and the same or slightly heavier than last week.

B) E6MOM x 3 sets @ 90%

– 400m run

– 15 UB thrusters (95/65)

– 12 CTB pull-ups

– 9 bar facing burpees over the bar

*Use new Open standards on burpees.

Wednesday 2/21

A) E2MOM x 5 sets each:

Station 1: 5 x bench press @ 20X1

Station 2: 5 x deadlifts @ 20X1

*Keep weight heavier than last week’s heaviest set.

*Build to a heavy set of 5 on each movement.

B) E3M x 4-6 sets

– 20/15 cal row

– 15 RKB swings

– 10 box jumps + step down

Thursday 2/22

A) EMOM x 5 sets – front squat

Sets 1-3: 2 reps a @ 60-70%

Set 4-5: 1 rep @ 75, 80%

+

E2MOM x 4-5 sets

– 1 front squat @ 80-100+%

*Build to a new max or a heavy single rep. Take 5 sets if needed

B) 4-6 sets:

– 500m row

R60S

*Keep same pace as last week!

Friday 2/23

CrossFit Open WOD 18.1

Saturday 2/24

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 2/25

8am Endurance

This week’s Whole Life Challenge well-being practice is thinking about your most important goals.

Instructions:

1. At the beginning of the week, write out a list of several of your most important intentions, aims, or goals, along with why each one is important to you.
2. Each day, rewrite your list and remove one goal until you have a single, most-important one remaining. (Consider: removing an intention or goal can be based on the intention or goal itself, or the “why.”)
3. Continue to rewrite your most-important intention, goal, or aim and its “why” each day for the remainder of the week (Consider: your “why” can evolve as you go.)

The 2018 Open

The 2018 Open is right around the corner with the first workout dropping February 22nd and we want you to be a part of it with us!