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Rest Day

Brad D. taking on Open Workout 16.2 last year. Want to do this year's Open workouts in a fun, competitive enviroment with your friends? See the event page for sign-up details. Don't wait: There are just a couple more days before the annoucement of 17.1!

New Training Cycle Template

Training Cycle Dates: M 2/20/17 - Su 4/23/17
Crush Week: M 4/17/17 - Su 4/23/17
Transition Week: Will be the first week of the following cycle, starting April 23rd.

Goals: To maintain strength, improve skills likely to be in Open, and keep fresh for Open Saturdays!

Upper Body Push + Metcon

Varied movements and reps on the upper body push.

Squat + Metcon

Varied reps and sets on the Squats.

Olympic Lifting + Metcon

Varying between Snatch and Clean and Jerk, often using EMOMs.

Open Workout

Varying between Snatch and Clean and Jerk, often using EMOMs.

Olympic Lifting + Metcon

Varying between Snatch and Clean and Jerk, often using EMOMs.

New Standardized Warm Ups

The intention is to keep unilateral movements in the mix while incorporating skill work in the warm ups.

3-5 Kip Swings + 3-5 Kipping Pull-Ups or Toes-to-Bars
5ea Single-Arm Dumbbell Press from Bottom of Squat
10 Hollow Rocks

3-5 Strict Ring Dips + 3-5 Kipping Ring Dips (or 5-10 Push-Ups as needed)
10 Kettlebell Swings
10 (5ea) Goblet Reverse Lunges

3 Wall Kick-Ups + 3 Handstand Push-Ups (use AbMats as needed, or 3 Wall Walks)
10 Box Jumps + Step Downs
10 Empty-Bar Thrusters

Yesterday's Whiteboard: New SWUs | Push Presses, Toes-to-Bars,
Starting with the Set-Up Position CrossFit Journal
The Pro Bowl's Kiss Cam Became a Powerful PSA About Love's Different Forms USA Today

Reader Comments (12)

Wednesday's Programming

Paused Back Squat / Paused Front Squat

Paused BSQ
3 x 5

Use about the same weight you finished the sets of 10 last cycle. Move directly into...

Paused FSQ
3 x 5

Use about the same weight you finished the sets of 10 last cycle.

Pause for a 2 count at the bottom of your squat before driving back up. Have a fellow classmate count the pause for you.

Post loads to comments.
Exposure 1 of 8

3 Rounds for Time:
30 Russian Kettlebell Swings 32/24kg
20 Burpees

Post time and Rx to comments.

February 21, 2017 | Registered CommenterDavid Osorio

OMG, that was a lot of squatting. I get an F in reading comprehension today. When Jess said we had 20 minutes to squat and my partner was getting ready to do his second set, I was, all, "Take your time!" And then I realized we had SIX sets to do and not four like I had ingrained in my head from last cycle.

BSQ 155, FSQ 130. Front squatting with lingering chest congestion is AWFUL. It's like I had a "cough" button at the base of my throat and the bar was pressing directly on the button.

#slowAF on the WOD. 8:40. I'm not sorry I was so slow. I still feel like I got a donkey kick to the chest. Can't wait until I can breathe completely freely again!

February 21, 2017 | Unregistered CommenterStella

PS I miss deadlifting. Please can we deadlift next cycle?

February 21, 2017 | Unregistered CommenterStella

6am with McDowell

HBBS - 225
FS - 195

These were pretty heavy. 2 seconds felt like a long time at the bottom

Metcon in 5:15 - nowhere to hide on this one

February 21, 2017 | Unregistered CommenterDan L


Ring Muscle Up Practice

3 Rounds of:
1:00 Max cal row
Rest 1:00
1:00 Max wall Ball
Rest 1:00
1:00 max pull ups
Rest 1:00
1:00 max burpee
Rest 1:00
1:00 max sit ups
Rest 1:00

February 21, 2017 | Unregistered CommenterArturo R

7am doing Monday with McDowell

EMOM: 63# push press, spent :30 each round getting 3-5 kipping-ish T2B, 25# step ups
Push presses got a lot easier as I warmed up. Trying to kip T2B felt like a goofy mess. Didn't push too hard on these..rips on both hands that need to heal up.

February 21, 2017 | Unregistered CommenterKate Tk

WU: D-RoMs, foam roll, light jumprope; WU #2 10 pushups, 10KB#40, 10 rev. goblet lunges x3

Monday's EMOM
Push press @ #65
Knee raises
Goblet stepups @ 24" 20#

February 21, 2017 | Unregistered CommenterPeter Hoppmann

4:30 class with Whit doing Monday's work

Like the new warmups, I need to get my 5 kipping pullups, so the extra practice is welcome.


Started with 55 on the bar, had to drop to just the bar and strict presses because teres is still not having it. Interesting because the dumbell snatches felt fine, I think it might be the external rotation Gonna have to do some work to balance out the strength of that arm and stability in overhead. No discomfort in pull, just push. Step ups with 25lbs. T2B unbroken the first two rounds then started to have to break them up. Continuous kipping continues to elude me, perhaps I am kipping and am unaware?

Whit showed me how to use the crossover symmetry, thanks Whit! Gonna start doing some before class, nice to have the option of multiple and lighter resistances, the classical Pilates springs are a little too heavy for some of these real nice exercises.

February 21, 2017 | Unregistered CommenterKarina S

Also Iron Maiden's was amazing. You are all amazing.

That is all.

February 21, 2017 | Unregistered CommenterKarina S

@Karina I can't wait to see you lifting at IM next year :P

Really needed AR today--had a definite case of the DOMS! It was great! I also took an epsom salt bath, recommended from KHarpz and Bethany... so amazing! It was the best!

Wasn't sure I'd make it to AG because of being sore, but I felt great after AR and it was ring muscle up practice-- I had to go!

CONGRATS TO KEVIN Y ON GETTING HIS FIRST MUSCLE UP!!!! And so many others who have gotten them recently!! Ro & AG are seriously the best- I know my time will come soon... :)


February 21, 2017 | Unregistered CommenterAllie B.

A 10 min crash course on how to blast pecs: https://www.youtube.com/watch?v=vo1pWGX-Td4

February 21, 2017 | Unregistered CommenterK HarpZ

writing this with the Intensity 10 electrodes on my neck and shoulder. so trippy, but it certainly seemed to bring me some relief yesterday.

was able to sleep better lsat night and woke up with less pain and stiffness today. still, taking it easy until the open hits.

A. walk to gym with Brett and Penny!

B. 10 min assault bike, easy-moderate

C. crossover symmetry

D. 20 min, 85%
10 walking lunges with 35# farmer carry each hand
10 DB squat thrusts (35#'s, no push up)
10 cal assault bike
100' sandbag carry (kept it light... 60#, i think?)

5 rounds + 30 reps

February 21, 2017 | Unregistered CommenterWhit H

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