Yesterday concluded the end of the 2013 Crossfit Open. Although we had a handful of athletes sign up, everybody had the opportunity to give the WODs a try. Now that we’ve had some exposure to the mental and physical challenges of the Open workouts, goals can be set to the areas that need a little improvement in preparation for next year’s Open. Hopefully in a year’s time we will have a bigger showing of Intrepid in the Open. These last 5 weeks have definitely been challenging, even more so educational, because I’ve learned what areas/goats need more work.
For those interested in improving their Olympic weightlifting, Paradiso Crossfit and The Venice Barbell Club will be hosting a two day training clinic. This will be a special event due to the fact that Kendrick Farris, a two time Olympian, and Derrick Johnson, a big name US lifter, will be running the clinic. The event will be held on April 16th and 17th (Tuesday and Wednesday) with each session being 2 hours. It will be $150 to reserve a spot with only 40 spots available. If you are interested in participating go ahead and check out the Venice Barbell Club Facebook page. Click on the events icon and find out all you need to know about this very rare training clinic.
The snatch was the lift for Monday. Athletes attempted heavy singles and could continue to move up in weight as long as they maintained proper technique. We had athletes that performed the full snatch, power snatch, hang power snatch, and the muscle snatch. Morgan worked on the power snatch and set a PR at 120lbs. Kevin R. did the full snatch and his new PR is now 185lbs. Alice also worked on the full snatch and she now has a PR of 60lbs. The workout was 3 rounds for time of 3 “Cindy” rounds ( 5 pull-ups, 10 push-ups, and 15 squats) and 3 “Bear” reps (power clean, front squat, push press, back squat, behind the neck push press). This WOD lasted anywhere between 7 and 20 minutes. With the multiple movements, fatigue set in rather quickly on the entire body. No matter the time more than 100% effort was given by all.
Tuesday’s lift was the dead lift. Ashley W. knocked out 6 reps at 173lbs. Denny got up to 195lbs and completed 7 reps. Randy did his 1×5 set at 345lbs. Adriana used 153lbs for her set. The WOD consisted of a 400 meter run, 30 handstand push-ups and 60 pistols (completed any way), and another 400 meter run. Date Nite completed the workout in 8:17. Mike H. broke 8 minutes by finishing in 7:57. Anna, who happens to love handstand push-ups and pistols, breezed through the WOD in 6:50.
Wednesday we worked on power cleans and everybody worked up to a heavy single. Morgan had another PR this week by power cleaning 165lbs. Andrea was able to PR using 75lbs and she did it twice. Paul K. got his PR up to 135lbs. Date Nite, at 155lbs body weight, power cleaned 200lbs. Kevin E. set a new PR at 155lbs. Kevin R. had a very monster PR of 305lbs. David P. worked his way up to 175lbs. Alice got a PR at 90lbs. Amanda was the last PR of the day as she power cleaned 118lbs. The workout was a combination of kettlebell snatches and double unders. The rep scheme was 10 dubs and kb snatches, 20 of each, and 30 of each. Nat worked quickly and completed the WOD in 3:51. Nick moved well and finished in 3:12. Lisa finished in3:42. After the WOD, athletes worked on 3 sets of max strict pull-ups. After each set there was a 2 minute rest period. Josh totaled 36 pull-ups. Tom D. got up 26 total pull-ups. Ning and Portia each knocked out 3 reps.
On skills day we started class with mobility and recovery. We then worked on the rings by practicing skin the cats. For preparation of the 13.5 WOD we worked on chest to bar pull-ups and kipping. The rest of class was spent on individual time.
Friday started off with the bench press. Tami got a new PR using 88lbs for her 3×5 set. 13.5, the last Crossfit Open workout, was an AMRAP 4 minutes of 3 rounds of 15 thrusters and 15 chest to bar pull-ups. It ends up being “Fran” in 4 minutes. If the athlete finished all 90 reps in 4 minutes then they received an additional 4 minutes, 8 min total, to complete 180 reps. In short, athletes would continue to add 90 more reps and 4 minutes upon completion. Those that did not sign up to participate in the Open would do plain old “Fran”, which is 21-15-9 of thrusters and pull-ups. Andrea, Paul, and Francis all set faster times and used heavier weight than the previous encounter with “Fran”. Tom R. finished the WOD using the Rx weight. He completed the workout in 5:17. Mark Miller did the WOD at Rx for the first time and finished in 7:42. Celina’s PR was by 1 full minute.
Please post any PRs that I may have missed
AMRAP 20 Min-Partner Relay
Partner A completes one round while Partner B rests. Swtich by tagging partner.