Open Workout 18.1
AMRAP 20 Minutes:
10 Dumbbell Hang Clean and Jerks 50/35
14/12 Calorie Row
AMRAP 20 Minutes:
8 Hanging Knee Raises
10 Dumbbell Hang Clean and Jerks 35/20
14/12 Calorie Row
Scaled = 20/10 and Sit-Ups
The Dumbbell Hang Clean and Jerk is single-arm, and the 10 reps per round must be completed as 5 reps on one arm then 5 on the other. When the dumbbell is coming off the floor, as in the first rep of any set, the dumbbell must be Deadlifted to the hips before lowering to the hang for the rep to count (i.e., a Clean directly from the floor is a NO REP). The Hang Clean can be any style (Muscle, Power, Squat, Split) and the Jerk is from the shoulder to overhead anyhow (Press, Push Press, Push Jerk, Split Jerk). The Jerk is complete when the knees, hips, and arms are locked out with the dumbbell over the middle of the body.
The goal in this workout is to keep moving at a pace you can sustain and then maybe pick it up a bit in the last minutes. Don’t get caught a hunched over with your hands on your thighs. Thursday night’s winner, Sam Briggs, scored almost 15 rounds, with a difference of LESS THAN 10 SECONDS between her best and worst rounds! #holyshit2018opengoals. HAVE FUN!
Post rounds, reps, and Rx to comments.
Coach Brett goes Beast Mode in the final seconds of 18.1. Thanks to everyone who came out to compete, judge, and cheer at Friday Night Lights last night! See you next week…
TOMORROW: Starting Strength Program Total
Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle tomorrow starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
BJJ at CFSBK
The start of our next Level 1 Brazilian Jiu Jitsu class has been pushed back a week to March 4th, giving you more time to register! (Level 2 stays the same.) All aboard the jiu jitsu jet!
The Level 1 Cycle is your jiu jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.
In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!
Days & Times
Level 1 (March 4th – May 6th, no class on March 25th): Sundays, 1:30pm – 3pm
Level 2 (February 25th – March 18th): Sundays, 3:00pm – 4:30pm or 4:30 – 6:30pm
Open Mat (ongoing): Tuesdays, 4pm – 6pm
Level 1 (8 weeks): $200 ($100 will be charged when you register and at the 4-week mark of the cycle)
Level 2 (4 weeks): $100
Open Mat add-on (for Level 2 members only): $40
About the Coach
Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.
Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!
Feel free to contact Callie directly with any questions!
Yesterday’s Results Board: Rest Day
Is Philly’s Next Joe Frazier a 16-Year-Old Girl? Daily News
Why Is There So Much Hate for the Word “Moist” Nautilus
Hayley A says
Great but also sad news, I got a job in San Francisco! I’m going to miss CFSBK terribly. Does anyone have recommendations for gyms in the area that will probably not be as great of course, but at least decent replacements? No idea where I’m going to live yet, so I’ll take any suggestions.
Crossfit Potrero Hill is a really good one! Great coaches and challenging programming.
I liked Flagship a lot, if you need one that’s in the downtown area. Expensive, but everything in SF is expensive. I’ve dropped in on several work trips and they were pretty good about coaching form, plus they were able to work with me really well when I dropped in injured a couple of times and needed modifications. (Plus they also had specialized equipment for injured people that most gyms don’t have.)
Daniel R says
I’ve dropped into a few different places in SF, and the biggest determinant will be the location, I didn’t find it to have a high density of options (so you might end up having to choose one close to home/work).
Last time in SF I dropped into open gym United Barbell / CrossFit SOMA (in the SOMA area), and I enjoyed their facilities and overall organization.
Daniel R says
18.1 yesterday at CrossFit Blizzard
Fun and low skill, to me this was a test of endurance, and how short I could keep transitions and breaks, and even more importantly how powerful I could keep rowing.
T2B were all 5/3 with a very short break, and C&J unbroken for each arm with a little transition rest between arms. Row started off around 1200cal but ended up more around 900cal.
If I were to do this again:
– no breaks between C&J arms;
– rowing with fewer, harder pulls, try to keep every row <50s;
– do it without the altitude so I can (maybe) breathe better.
Have fun with it CFSBK!
Daniel R says
And go team blue!!
Dan L says
10 rounds plus 6 cal. Thought I’d get a little further going in, but still happy with how I did. The key here is keeping transitions quick.
@Hayley when I’m in SF I go to Flagship or Golden Gate – I’d recommend either depending on where you you end up. If you end up in Oakland you could try Pacific Strength
10 am | 18.1
8+4 (260) RX
My first Crossfit Open workout! Toes-to-bar felt good at 4/4, mostly. The penultimate round, I did all 8. Then singles to finish it out. C&J was easier than suspected. Treating them like a kettlebell was a big help. But my left arm was definitely the weakness here. Rowing was my strength — kept it floating around 1300 throughout.
Only thing I would have changed is being more strict with rest between transitions. 3 good breaths, and back to it.
All said and done — very happy.
Daniel R says
Yeah Coop!! Man a 1300cal pace throughout is insane.
Last night was pretty cool! Did it scaled and got to 216. Thanks to Allie for being a super awesome judge!
Fun times with short circuit/yoga today 🙂
Allie B says
You were so consistent- so fun to be your judge! Like clockwork!
Gerry M. says
Crossfit Typhoon, Sai Ying Pun, Hong Kong.
245 reps, masters (old man) Rx.
Toes to bar broken up 5-3 for seven rounds after a straight 8 on the first round.
Allie B says
Since I have AG strength on Saturdays— it’s going to be so amazing to have the Open WOD option in a group class format on Fridays after work!
1. I’m completely in awe of the scores people are posting! I just can’t get over how good Toni is… a true machine and I can’t wait to see how far she goes in CrossFit.
2. FNL was really amazing. So organized and fun— made everyone feel really special. I had a blast participating and judging! Great job, Brett!
3. Everyone should do FNL at least once. More fun than group class. People cheering you on reallllyyy helps even though I normally don’t like that. You can kind of pretend like you’re a famous CrossFit star. And the support helps you feel like everyone has your back and they want you to do well. Don’t be intimidated— it really makes it more fun! (Especially because no one is actually paying attention to the number of reps you get except your judge) Try it!
4. 7 rounds + 8 TTB. I know I did my best, but it’s unfortunately no where near *the best*. That’s okay:
+ my toes to bar were super consistent and strong throughout (except the first round where I forgot how to do them) I’m proud of that, and I looked forward to getting back to those every round.
+ I felt strong with the dB c&j things. I was not fast in an effort to maintain good position, but overall felt strong.
– My tremendous weakness on the erg was once again exposed. It’s like a max effort pull for every cal. I am good at certain cardio/aerobic activities like running and burpees— but rowing is a strange battle. I get really out of breath and just feel like every pull is a tremendous effort. In order to get 1 cal/pull, it takes so much strength and then a slooooow recovery. Anyway, those took me 1:15 per round. I know I need to work on it, but I find it so displeasurable— working out is a fun hobby— why do something I hate. Then again, I will never get better at it if I don’t work on it.
1) I need to deadlift and squat more to make my legs stronger
2) A private with Nick this summer would be a great investment. I’m going to save up for that.
3) I need to do Crash-B’s. I’ve tossed the idea around year after year… but rowing is the only thing I have not improved on since joining CrossFit. If I really want to get better— I must do something.
Anyway, once again the open is a great time. I love watching everyone.
Shoutout to my teammates who donned green for Team Incredible Hulks! Shoutout to people
Like Sasha and Kristen C who took a risk and did it RX.
I love this so much!
Toni s says
Thank you Allie! And I want to tell you how freaking Awesome your toes to bars are!! Literally they are beautiful lol (is that a weird thing to say)! You did an awesome job!!
not weird at all. I told her the same thing — they are a thing of beauty!
and yes… Toni is just a f*cking animal in the best way!
Toni with 345# of yoke on her shoulders walking across the gym this morning 👍👍
18.1 at 1:00pm
First open workout 😀 Today was super fun and I learned so much. Tbh, I was nervous AF prior due to all the hype around the Open, but I really enjoyed it.
18.1 Scaled, Completed 8 rounds + 6 knee raises!
I used the 20lb dumbbell for the overhead hang cleans. I had a 17.5lb dumbbell nearby just in case, but I didn’t need it, and was really happy about that.
Ultimately, my goal was not to die, so I paced myself. Fastest round 1:55, slowest 2:17. In hindsight, I could have pushed harder on the rowing, but I know that now for the next 20 min workout. The toughest was definitely the hanging knee raises. Building up those callouses.
To everyone else, you’re such an inspiration to watch smashing the workouts!
GREAT work today Amanda!
FNL was incredible! Everyone should participate in it at least once. The energy levels are high and the support you get from the crowd makes you feel like you can accomplish anything. You get genuine support/cheers from the crowd whether you do it scaled or Rx’d. All the little touches from Brett and team were on point as well- from the posted standards, list of heats on the board, the warm-up area, the spectator area, the live video (whoa- def need to work on using my legs more!) and the NAME PLATES. He said he wants people to feel what it’s like at a CF competition. Goal achieved and also shows how un-scary and supportive a competition environment is! Great job!
If you are thinking about doing FNL but are unsure- get there early and be a judge for one round because it really calms the nerves, helps you formulate a game plan, and makes you feel immersed in the event- all confidence boosters.
It was impressive how many people go their first TTB, or surprised themselves with the number they did. Everyone looked flawless with the dumbell C&J’s too. All that DB work we’ve been doing in class was evident in how many people owned that part of the workout! Love this gym!
18.1 258 reps
8 rounds +18 reps
I went in with a plan and stuck with it (thank you Kayleigh for keeping me to it).
TTB: 4-4 every round
C&J: These were slightly more difficult on my left side, but were all done unbroken with no rest in between sides. I felt a little uncoordinated and choppy though.
Rows: SLOW. But I know myself and if I pushed too hard (900-1000 pace is pushing it for me), my heart rate would spike. Kayleigh kept me on track with staying around 700-800 most of the time with dips in the 650s. On my last round, I crept up to 1000 and she was like, “Whoa, slow down.” Haha.
This workout was fun! I paced myself appropriately and didn’t feel crushed at the end of it. Kinda makes me want to do it again and see if I can push the row a little more (no water break next time) but think I will pass. 🙂
Also- did anyone else see Keith’s TTB? As his judge, I was thinking to myself, “What is going on? My athlete is going rogue!” Very entertaining.
ahhhhh all the FNL stories are giving me so much FOMO. Sadly I have the Friday late shift at my job pretty much every week between now and the end of the Open (which is a big reason I didn’t sign up for the Open).
Fortunately I got out juuuuust in time to be able to get enough sleep to make it to Strong Fit and Short Circuit this morning. So fun to play with the sandbags in both classes!
Brett Ferguson says
Everyone find a friend from CFSBK to sign up for the Open – we’re only 6 people shy of getting 200 people this year!
Great job to everyone who hit the work out thus far, it’s been awesome seeing several people do RX’d when they didn’t think that they would when they walked in the gym!
Gaby V. says
18.1 at 1 PM with Brett and Whit
So I was not the greatest of listeners when Brett and Whitney were explaining Rx vs scaled options and ended up doing Hanging Knee Raises but using a 35# DB…essentially doing a harder version of scaled.
I didn’t quite think it through, all I was thinking was that I wanted to challenge myself and use 35# even if I couldn’t get TTB (so close today but no cigar). So at the end of the day I’m happy I challenged myself even if it meant less rounds. 35# felt totally fine. I might try it again tomorrow or Monday doing true scaled, if time permits. Kind of bummed I didn’t think it through (too nervous about the workout all morning) but oh well.
With that said, 7 rounds even. Heart rate was definitely up at around 12 min and needed longer rests but at no point did I feel like I blew up so very happy about that.
First open workout done! Thanks to Toni for the encouragement! Also, she did 9 rounds with her first and last round looking exactly the same…incredible.
Gaby V. says
Tori**** autocorrect killing it as always
Jenny M says
Did 18.1 with Whit and Ben at OG
Got through 252 reps/ 8 rounds +ttb+4 hang clean and jerks.
Happy with this! I thought my less than stellar toes to bar would slow me down more but I was able to keep a consistent pace throughout.