Tuesday, 3-31-15


And with the end of the CrossFit Games Open…our new year of training is here! (No, it’s not the “off season”…there is no off season.)

CompTrain has a recovery day programmed…I would recommend that most of you take that opportunity (particularly if Monday was your first time doing 15.5). I’m sure you’re going to be sore.  Just make sure that you get in and get a good warm-up and mobilize. (Recovery day is NOT a rest day.)

I will be getting some work in (below) at the normal times.

1. Snatch
EMOMx15: 3 TnG Power Snatches at 60%

2. Strength
2×5 OHS, with moderate load

3. Conditioning
5 RFT:
6 Deads, 315
9 Box Jumps, 30/24″
12 TTB

Post loads for 1 and 2 and time for 3 to comments.

Monday, 3-30-15 – 15.5 Redux

I’ll be in for both the breakfast and lunch sessions. Post to comments when you’re looking to do this so that we can have judges (for those who are registered for the open, that is).

Coach Caroline will not be in for the usual 0845 class – anyone is free to still come in, but there won’t be any coaching or instruction during that time.

27-21-15-9 reps for time of:
Row (calories)
Thrusters, 95/65

Post time to comments.

Friday, 3-27-15 – WOD 15.5

Here it is, the last of the Open for 2015. We’ll hit this up both in the morning and at lunch (though I will have to leave at about 12:25), and we’ll do it at the Fred. (I’ll bring in my 25# plates (2 sets) and 15# plates (1 set) so that we can do it upstairs in the rowing loft.) I’ll need a judge in the morning for me.

27-21-15-9 reps for time of:
Row (calories)

95# Men/65# Women

Post to comments when you plan on doing it so that we have judges for everyone.

And when you’ve completed it, don’t forget to post to comments your time.

Wednesday, 3-25-15

1. Snatch
3 rounds of:
3 reps at 70%
3 reps at 75%
2 reps at 80%
2 reps at 85%
1 rep at 90%
(Yes, that means do all of that three times.)

2. Conditioning
10 KBS, 2-pood/1.5-pood
60 Double unders
6 10m Shuttle sprints (every turn around counts as a rep)
(Across the turf once will serve as our 10m)
*Scale for double-unders is 2:1 (i.e. 120 singles)

I will not be in for the morning session, but should be there for the lunch session. Coach Caroline will be running the 0845 session.

Tuesday, 3-24-15

So there’s only conditioning for Tuesday…but if you do it right, you’ll definitely still get a good burn in.

I should be in for both the breakfast and lunch sessions; I’ll be hitting up the backsquats from Saturday at the morning session.

1. Conditioning
With a running clock
Thrusters, 95/65
Box Jumps, 24/20

rest equal time, then…

Calorie Row
Bar Facing Burpees

For the second part (to save time), we’ll do rower-facing burpees. (Do a burpee facing the long axis of the rower, jump over the rower, turn around on the other side, do a burpee, jump over the rower…etc.)