WOD 2.21.19
6 Push Presses
6e Rear-Foot-Elevated Split Squats
6 Kettlebell Hold Dead Bugs
Warm up and work up to a few challenging sets on each exercise. Barbell comes off the floor for the Push Presses. Use dumbbells held at the Hang position to load the Split Squats, but focus on doing these as perfectly as possible, with good range of motion and balance.
Post work to comments.
Week 3 of 7
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4 Rounds for Time:
50 Double-Unders or Alternating Foot Steps
30 Squats
10 Pull-Ups, Self-Assisted Pull-Ups, or Ring Rows
Post time and Rx to comments.
Want to take on Open Workout 19.1 in a fun, supportive environment tomorrow night? Sign up for a Friday Night Lights heat!
Persistence, Resilience, and Truth
By Arturo Ruiz
Persistence, resilience, and truth. This time of the year there is so much to learn. For CrossFit athletes, the goal is to take a riskm, stare at yourself in the mirror, and get comfortable with being uncomfortable. The CrossFit Open is upon us, and I love watching individuals grow and learn through the process. Facing fear, anxiety, and stress about others’ perception is all a part of our experiences. They are real, and remember to not just push them under the rug. Use reliable resources to discuss these feelings, and use me to understand the context of what you may be feeling and experiencing. Those who do not judge or have bias toward your journey will be ones you can consistently look to for guidance.
For those who are not competing in the Open, this process and journey still has similar impact. Use it to your advantage and open up about the challenges you are facing, your successes and your failures.
Consider this:
Epictetus was once asked which words would help a person live a life of peace and goodness. The two words, he said, were ἀνέχου (bear) and ἀπέχου (forbear). (Another translation puts it at: Persist and Resist).
It’s remarkable how this wise man living in the ancient world, raised in a different culture and very different circumstances, speaking a very different language, in very different philosophies, could come to express the same concept.
But that’s why we must take it to heart. There is universality in their simple formula (though it’s not an easy one): We resist giving in, resist temptation, resist despair, and resist degradation. We persist in our efforts, we persist in trying to be a good example for others, we persist in our training, we persist despite the obstacles thrown at us.
The definition of forbearance perfectly captures both those ideas: Patient self-control. That’s our aim. Forever and always.
Have a great Open!
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Yesterday’s Results Board
6 Surprising Ways Improving Your Thoracic Spine & Shoulder Mobility Can Help You Reach Your Goals Girls Gone Strong
CrossFit Open Technique Tips: Double-Unders Boxrox
Given that in the past I’ve gone to not-great emotional places during the Open, I am going to approach it this year with this thought planted firmly in my mind at all times: “It’s still just exercise.” If I work really hard on Friday morning and it turns out a bunch of people beat my score on Saturday, so what? It’s just exercise.
NLWC last night was decent. I wasn’t catching my snatch low enough. I was skeptical of how well the cue of “make the bar float” on the clean would work, given that it’s not a single physical thing to focus on like “don’t throw your head back” or “get your knees out of the way,” but it mostly worked?
I was soooooo sleepy that I skipped my strength work last night. :/
Did an abbreviated strength day today and focused on upper body since I did box squats in group class on Tuesday.
Press: 78×5
Bench: 118×6
BB row: 73x10x5
Pullups: 3×5, then 5×3, all unassisted! 🙂 I know I’m supposed to be shooting for accumulating my 30 reps in sets of 5-10, but I just hate using a band when I don’t have to.
Excellent reading Arturo; Thank you.
10 AM with Katie and Tori.
Push Press 45/65/75/95/105. felt very solid.
Split squat mt/15×4. I’m terrible at these. need to work on hip flexors.
Dead bugs 8k/12k/16k/2x20k.
Metcon in 9:58 with 25 dubs. Heart rate up on the dubs slowed me down for sure.
My goal for the Open is to game plan and execute. My body is ready, is my mind?
8am with Brett and Tori
Push press up to 175 (could 19.1 be “Find a 6RM Push Press”)
Split squats with 20lbs
Dead bugs up to 32kg
Metcon 7:54min scaled all around: 1min of double unders (was getting between 30 and 40 reps in that minute), 20 air squats, 3 strict pull-ups (no ripping!).
8am today with Brett and Tori
Push Press: Up to 73#, felt good, didn’t push it
Split Squats: BW + baby vest – glutes sore from something yesterday, WHEW!
Dead Bugs: BW again, one of the few core exercises I can still do but the KB seemed ambitious
Metcon: 8:24 w/ alternating foot steps and ring rows. Fun one!
Super excited to cheer everyone on in the Open this year, and equally curious to see what the workouts are like. The vibe definitely feels a little different!
Excited for my 9th Open. I’m not a terribly competitive person but this is a great time of year for me to push my discomfort tolerance on these workouts and see how deep I can dig. I really love everyone in the gym talking, strategizing, commiserating about the same workouts for 5 weeks as well as the larger CrossFit community pulling together for the Open. This entire season should be very interesting, I have pretty grave concerns about the personnel situation at HQ as well as the direction they’re going with a lot of things, but as far as the Open is concerned, it doesnt really affect anyone not planning on making it to Regionals (as an athlete or staffer…) or the Games. So here’s to 5 weeks of forging elite fitness!
A)
NFT
1 min AB
10 kneeling mb chest passes
10 alt heidens
30 sec quadruped crawl
x 3 rounds
B)
Back Squat
20 min to build to a HEAVY single
255, 270, 280
Really focused on trying to sit back, keeping chest up and on not going forward. You can see in the video of 280 that I really wanted to but I feel like I managed to mostly fight it this time. That was very heavy though!!!!
C)
Deadlift
20 min to build to a HEAVY single
305, 315- that was all I had today, I’m afraid!
It just felt heavy AF for some reason.
D1)
D-Ball over shoulder
8 reps x 4; rest 1 min
D2)
40′ x 4; rest 90 sec
2 blues
3 blues
3 blues 1 green
3 blues 1 green plus 10
That floor is sticky!!! Note to self: if I do this again should start with 3 blues.
E)
21-15-9
DB FR squats – 35#/hand
DB facing burpees
cal ski
11:40
11:40
Squats in 11/10 for first round to keep my breathing in check, unbroken after.
Burpees- kept ‘em slow and as steady as possible.
Ski was around 650 cal
F) 15 mins easy assault bike
D2 = sled push
NOAH! Hiiiiiii!
https://games.crossfit.com/article/tips-your-1st-open/open
Wow! He made it to the big leagues!!
Hi Stella
I wonder what’s going on with me! I’m SO. SORE! And so worn out!
Yikes— a little nervous about doing the open workout on Friday.
Today- 7:55ish with 5 strict pull-ups.
Yesterday— into the round of 12 deadlifts. Felt extremely burnt out.
Monday: did pretty good at this workout, don’t remember time. Ring dips felt awesome— 5 each round was no problem. And did a muscle up for the first time in a year after class. — is this why I’m sore??
Today is the second day this week that I actually took a nap in the middle of the day!! Good thing I’m on break. I’ve been eating healthy, but maybe not the right stuff?? Getting 7+ hours of sleep— haven’t drank any alcohol in over a week. Who knows…
Maybe it’s because I did soulcycle on Tuesday instead of taking a full test day. Hm that probably wasn’t smart.
Your dubs were 🔥🔥🔥 today Allie!!!
this post from Ro tho!!!!! love that. Im going to read that a few more times tomorrow 🙂
I have many mixed emotions about this year’s open, but at the very least, this has helped me realize i truly do love to train hard so i can reap the benefits in competition. Even after they snipped regionals. Really looking forward to another healthy and having as much FUN as i can in the open.