CrossFit Open WORKOUT 11.1
Complete as many rounds and reps as possible in 10 minutes of:
15 Power snatches 75/53
We are made to persist. That’s how we find out who we are. -Tobias Wolff
Today is a short story about the dreaded “syndrome”. No, not that one. That one eats the brain is tertiary in nature. (bonus points for spirochet humor…).
No, I’m talking about the syndrome that buries people and ends running dreams. Yes. It’s the IT-Band.
Before you read further, some homework. Wiki IT-Band and get orientated.
Now, whether or not you have some distal knee pain in the area where the IT-Band inserts at your knee, today’s MWod will be good for you.
There are no recipes. You have to use your brain, buy the offended tissues some slack, and mobilize what you find.
And be cool, deal with your business. Make sure your running is excellent, and that you stay ahead of this monster.
One of my best friends ended his dream of Navy Sealdom because of this evil-ness.
Clean + Front Squat x2 + Jerk
100 Double Unders
25 Push Press (95/65)
25 Toes to bar
“You are the embodiment of the information you choose to accept and act upon. To change your circumstances you need to change your thinking and subsequent actions.” Adlin Sinclair
Mobility WOD 45
Today we are going to go after the three way hip.
A mob for the hip capsule, a stretch for the hip musculature, and a finisher for the hip soft tissue/sliding surfaces.
Test: Any hip extension movement, heck it could even be rowing, or Pilates.
Mwod: Spend 2 min each: Capsule/muscle/sliding surface (6 min total each leg )
Retest: How you feel now? More awesome? Did you test in between? Could you tell which mob had the biggest pay off?
Does order matter?
RECIPE OF THE DAY: Fierry Mushroom Skillet Fritta
Establish 1 Rep Max- Snatch
Drop Set – 20# (2×2)
Back Squat 225/135
Box Jumps 24/20
“There are no failures – just experiences and your reactions to them.” Tom Krause
RECIPE OF THE DAY: Avocado, Spinach, Chevre Scamble
ME UB Toes-2-Bar
*No time component
**ME UB =max effort unbroken
150 Double Unders
150 Double Unders
“You have to know you can win. You have to think you can win. You have to feel you can win.” Sugar Ray Leonard
RECIPE OF THE DAY: Coconut Shrimp Noodles
Clean and Jerk @ 90%
* If your Jerk is substantially lower then your clean. I.E your PR Clean is 100# but your PR Clean and Jerk is only 50#. Your EMOM Will Change to
Clean+Hang Clean+ Front Squat+ Jerk
AMRAP 12 Minutes
1,1… 2,2… 3,3…
Burpee Box Jump 24/20
KB Swing 70/53
“I have not failed. I’ve just found 10,000 ways that won’t work.”
― Thomas A. Edison
RECIPE OF THE DAY: Seafood Alfredo
Memorial Day Murph…. Be Ready!!!
MONDAY WE WILL BE OPEN FOR THE
9:30AM AND 10:30AM CLASSES ONLY + open gym until 1pm
Run 800 m
12 GHD sit up
15 Toes 2 Bar
18 Ring Rows
rx ring row = feet on box body parallel to floor at bottom
“Behavior is a mirror in which every one displays his own image”
Johann Wolfgang von Goethe
RECIPE OF THE DAY: Pistachio Crusted Chicken with Black Currant Dipping Sauce
“Efficiency is doing things right; effectiveness is doing the right things.”
RECIPE OF THE DAY: Baked Pear
“Just because I can’t do it today doesn’t mean I won’t be able to do it someday!”
RECIPE OF THE DAY: Baked Kale Chips
5 @ 68% 3 @ 77% max @ 85%
for max reps/calories
5 rounds of:
Burpee pull up 1 minute
Row 1 minute
Turkish get up 1 minute 35/20 db or 18 lb kb
90 seconds rest
Coaches corner: You will complete all three exercises back to back with a break only after the TGU 18 lb kettlebell
“That which does not kill us makes us stronger.”
― Friedrich Nietzsche