Deadlift 8 min EMOM
– 3 reps @ 75%
50 Double Unders
5 Squat Clean (135/95)
Valentines Day (also known as “Singles Awareness Day”) has come and passed. I hope everybody had a splendid evening. Teatro Zinzani was by far the most entertaining show I’ve seen in quite some time. There were several acts that displayed the most astounding athleticism and strength, and I couldn’t help but think that all those men and women would have been fantastic CrossFitters 🙂
On another note, I have officially registered for the CrossFit Open! If you head on over to games.crossfit.com and type “Jab CrossFit” in the search bar, you’ll see our gym pop up as well as all athletes registered for the Open. So exciting! If you’re still on the fence, remember that it’s only $20 and there are both scaled and Rx options available.
I got asked recently about how well CrossFit and aging go together. Sure, not so bad doing CrossFit from 18 – 30. But what about 40 – 60, or 60 and onwards? I’m here to tell you there’s hope–more than that in fact. There’s a promise. A promise of health and fitness.
10 Overhead Lunges (65/45)
25 KB Swings
Thank you to everybody who came to the Barbell Club this past Saturday. I’m really looking forward to having that class regularly and getting you exposed to different accessory lifts, and improving the lifts you already know. Already pumped for next week!
Now, I know you’ve heard me preach about the CrossFit Open. Open this, Open that. The name Rich Froning might have have come up in the matter of this discourse (personally I think that’s forgivable). But all that aside, I really want to make sure everybody is on the same page on exactly what the Open is all about.
The Open is an online qualifier, an online competition if you will, consisting of 5 total workouts, released one per week. Should you want to be a part of this competition, you head on over to the CrossFit Games website (games.crossfit.com) and click on the banner running across the top of the page that reads “Register Now”. The instructions are simple to follow and it costs $20 to sign up.
Beginning February 26th, CrossFit HQ will release the first of the five workouts. Could be anything. We’ll do that workout the following day (Friday) in our gym. If you’ve signed up, that weekend you’ll log into your account and enter your score. Once it’s entered, you’ll be ranked against everybody else who signed up and completed the workout. Next week, March 5th, the following workout will be released, and the process repeats until all five workouts have been completed. Not too hard at all, and honestly quite the opposite.
I encourage everybody to sign up! The workouts are done in the comfort of our gym, no traveling or anything like that. And heck, it’s fun to see how you rank! We’re doing the workouts regardless, everybody will, so you have nothing to lose. This is also a fantastic way to see your growth. This year maybe you rank 200. Next year its 150. And so on.
Feel free to reach out with any questions. Looking forward to seeing everybody this week!
Front Squat 1×5 @ 85%, 2×3 @ 85%
3 Power Clean (95/65)
3 Front Squat
* Athlete will perform 3 rounds of: 3 Cleans, 3 Front Squat, 3 Jerks (9 reps of each). At the end of three rounds, athlete will run 200m. All of that combined, the 3 rounds plus the 200m run, constitute 1 round of the WOD *
15 min EMOM
a) 12 KB Lunges
b) 10 KB Swing
c) 8 KB Press