Open Workout 18.3
2 Rounds for Time:
100 Double-Unders
20 Overhead Squats 115/80
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches 50/35
100 Double-Unders
12 Bar Muscle-Ups
18.3 Scaled
2 Rounds for Time:
100 Single-Unders
20 Overhead Squats 45/35
100 Single-Unders
12 Chin-Over-Bar pull-ups
100 Single-Unders
20 Dumbbell Snatches 35/20
100 Single-Unders
12 Chin-Over-Bar Pull-Ups
14 minute cap on both versions
Masters 55+ Rx’d is Chest-to-Bar Pull-Ups, 75/55 OHS, and 35/20 DBs.
Masters 55+ Scaled is Jumping CTB Pull Ups, 45/35 OHS, and 20/10 DBs.
18.3 will be a workout in which many of you will get a “first.” Maybe it’ll be your first Doubles or a new unbroken Double-Under PR. Maybe you get that first Muscle-Up that you’ve been working on and are oh so close to getting, or your first Pull-Ups. Take an honest look at the workout and decide what the workout will be for you. If you’re close to getting a Ring Muscle-Up, then try and ride some Open magic and get one! If you think you can get through the Double-Unders and Overhead Squats Rx’d but are nowhere near a Ring Muscle-Up, then when you finish the 2nd set of 100 Doubles take an Rx’d score of 220 and move on to Pull-Ups.
The Scaled version is no joke! Even if the weights are light for you and you have muscle ups, it’s still a Double-Under workout. Stay loose and relaxed and remember to breathe on the jump rope. There are 928 (800 on the rope!) reps needed to complete any version of this workout. Have fun and good luck!
Dmitry D. on the rope at Friday Night Lights. Thanks to everyone who came out last night!
Last Chance to Register for Active Life Strength!
There are just 2 spots left in Coach Keith‘s next Active Life Strength class, which starts this Monday! The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain.
Here’s what Colleen M., who just finished up a cycle, had to say about the class:
My pain was being caused by shoulder impingement and a labral tear of the hip. At my wits end with my shoulder, I thought, “I will go back to HSS and ask them to do surgery.” I was just sick of it. Just as the surgery idea was taking hold, Active Life was offered at CFSBK.
Putting an Active Life program in a regularly scheduled group class was the magic formula for me. I find it very difficult to work on my own. I need the guidance of a coach, the structure and dynamics of a group class combined with individual program tailored to each participant’s needs. This saved me and my shoulder.
I know, disclaimer, not meant to diagnose or treat, etc., etc., but this is my experience. Looking into surgery was the next step for me if Active Life didn’t work, and it DID work. I have mobility now and I’m happily working pain free.
As for my hip (a two year old injury) HSS and NYU hip center both said that the cartilage could not be repaired on its own or through surgery, but if I could strengthen my core I could relieve pressure on the joint. Strengthening the core works, but doing self-guided extra work outside of group class is just not my strong suit. Flash forward to Active Life About half way through, I had a revelation–my individual program was forcing me to use all the muscles on my back, and on the back of my legs! There’s an inner hamstring muscle that I didn’t even know I had, from that to my lats and up and down, shoulders to heels, all those muscles woke up and I learned how important they are. It was just so extraordinary. Strengthening everything behind me I was relieving the injuries on the front of me. WOW. I’m so happy.
I’m now adding some weight to the bar and I have a few post-injury PRs. I can also tell you that I can now bound up the subway stairs two steps at a time – a first for this New Yorker of 26 years! Having fun with my new superpower.
Sound like something you need? Go HERE to grab one of those last spots!
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Who Gets to Call Themselves an Athlete? Girls Gone Strong
Why Powerlifting Is a Sport for Nerds BarBend
Open Workouts 18.2 and 18.2a
In 12 Minutes:
1-2-3-4-5-6-7-8-9-10 reps for time of…
Dumbbell Squats
Bar-Facing Burpees
If you complete all the Dumbbell Squats and Bar-Facing Burpees in 18.2, you will use the remaining time to complete a 1-rep max Clean. If you do not complete all 110 reps of Squats and Burpees, your score will be the number of reps completed in 12 minutes.
Post time, Rx, and load to comments.
Thanks to everyone who came out for Friday Night Lights last night! See you next week for 18.3!
Tomorrow: Look, Feel, Perform Better Challenge Info Session: “What Even Is a Carb?”
The 5th Look, Feel, Perform Better Challenge Lecture and Q&A is tomorrow at 12pm in the Annex. In “What Even Is a Carb?” we’ll learn a bit more about what macronutrients are, which foods contain which, and some simple guidelines to help us choose foods that are better for us along a spectrum of Healthy to Less Healthy to Unhealthy. As always, there’s an open Q&A afterwards where you can air out whatever you like.
Register for Active Life Strength
Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs.
The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.
For more information on The Active Life, check out:
Schedule
March 12th, 2018 – May 3rd, 2018
Monday and Thursdays from 6:30pm to 7:30pm
2x per week for 8 weeks
Cap: 12 athletes
Cost
The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)
What happens in class?
We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.
In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.
Register Here!
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18.1 Workout Analysis Beyond the Whiteboard
Nicole Carroll’s Tips for 18.2 CrossFit