CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
75 Double Unders
15 Clean and Jerks (weight A)
50 Double Unders
10 Clean and Jerks (weight B)
25 Double Unders
5 Clean and Jerks (weight C)
Clean and Jerks should be done as power cleans and push jerks, split jerks or push presses.
Choose three weights. Below are some suggested options. You’ll load the bar during the workout.
ALT2: 75/50/25 (150)
Single Unders 150/100/50
A1: Back Squat 5-5-5
A2: Single Arm DB Press 3x15e
BSQ: Work up to a medium heavy 5. Keep about 2-3 reps in reserve.
Press: Perform this as you prefer (standing, seated or 1/2 kneeling)
CFSBK @ Home
12 ALT Scorpion Stretch
6 x 2 Steps FWD/2 Steps BKWD Bear Crawl
6 x Yoga Push Ups
A1. Half Kneeling Arnold Press
4 x 6 – 8 Reps Each
A2. DB Elbowing Row
4 x 8 – 10 Reps Each
A3. Side Plank Knee Lifts
4 x 12 – 15 Reps Each
75 Low Box Runners
15ea Single Arm Hang Clean and Jerks
50 Low Box Runners
10ea Single Arm Hang Clean and Jerks
25 Low Box Runners
5ea Single Arm Hang Clean and Jerks
Time Cap – 12:00
Count one foot for reps on the Low Box Runners
Fit55 @ Home
5e Single Arm Scaption Raises
5e Side Plank Ups
4-5 sets on each side of the following complex:
12 Bodyweight Hip Thrusts
8e Single Arm Press or Push Press
*Rest about :30-1:00 between sides
Interval Conditioning Circuit
Every 2:00 for 8 Rounds
20 Jumping Janes
10e Low to High Chops
Rest until the following 2:00 mark after the work is completed. Faster work=more rest!
Coach Jeremy competing at the 2008 CrossFit Games in Aromas. Today is the first day of the 2020 Games final stage which will also happen back at “The Ranch” in Aromas.
Back in 2008, in order to qualify for the CrossFit games you just needed the guts to register and show up. Much different than today’s multiple stages of qualification. Below is a section from a 2014 interview with Coach Jeremy about his experience.
The games were different then—much smaller, no stadium. It was at Dave Castro’s family ranch in Aromas. There were no qualifiers of any kind. You just signed up and competed. I had thought about doing the first games in 2007 but the timing wasn’t right. So when the opportunity came around again, I didn’t really think about it, I just signed up. I was pretty much alone the whole weekend. I hung out with a few of the CrossFit NYC crew, but I didn’t know them real well. So mostly I just hit my workouts, ate some food, and napped in-between. It was three workouts on Saturday: deadlift and burpees, chest-to-bar “Fran,” and that fucking hill run. Sunday was a heavy squat clean “Grace.” I did alright. I think I placed 33rd out of almost 200. It was a fun experience, I’m glad I competed.
The final stage of the 2020 CrossFit Games start today. Due to COVID, this year’s season looked a lot different and this weekend’s events feature the top 5 men and women competing back in Aromas where it all started. The full schedule and how to watch can be found here.