*****NOTE – PARKING IS VERY LIMITED AT THE GYM DUE TO THE SNOW. WE ARE NOT THE ONLY BUSINESS AT THE COMPLEX, AND WE NEED TO BE RESPECTFUL OF THE OTHER BUSINESSES. PLEASE DO NOT PARK IN ANY OF THE RESERVED SPOTS FOR OTHER BUSINESSES, AND PLEASE DO NOT PARK BEHIND THOMSON MOTORSPORTS****
Congratulations to Tavaris T. and Mike R. on winning the nutrition challenge. Tavaris lost 4.1% and Mike lost 10.7% bodyweight respectively. Honorable mentions go out to Matt B. and Jen A., and Sidd M. and Ant N. Jen lost the most amount of bodyweight for a women, and Ant lost the second most for a man. It was a great challenge! I know many of you are probably wondering what is next. Well, we offer 1-on-1 nutrition coaching. Coach Stina has been working with several 908 clients for the past few months and the results have been amazing. Don’t stop your nutrition journey just because the challenge is done. The idea is to make a lifestyle change, and we’re here to help you do that. Email [email protected] if you want to continue to dial in your nutrition.
CrossFit 2018 Open Shirt Presale – The OPEN shirts are in and nicely organized in the office. Erin has charged all accounts. All you need to do is take your shirt and cross your name off. Please only take the size you ordered as there were no extras ordered.
Today’s Workout – 7am/8am Only
- Conditioning – AMRAP20 – Teams of 2 – Alternate as needed)
- 100 Double Unders (Sx = 100 Single Unders)
- 30 Overhead Squats (Sx = 45#/35# – Rx = 95#/65# – CRx = 115#/75#)
- 100 Double Unders
- 30 Chest To Bar Pull Ups (Sx = Pull Ups OR Jumping Chest To Bar)
- 100 Double Unders
- 30 Dumbbell Snatches (Sx = 35#/20# – Rx = 50#/35#)
- 100 Double Unders
- 30 Chest To Bar Pull ups
- Accessory – Foam Roll Calves / IT Bands / Lax ball forearms
18.3 – 9am On
2 rounds for time of: (14 min time cap)
- 100 double-unders (Sx = 100 Single Unders)
- 20 overhead squats (Sx = 45#/35# – Rx = 115#/80# – Masters 55+ Rx = 75#/55# – Masters 55+ Scaled = 45#/35#)
- 100 double-unders
- 12 ring muscle-ups (Sx = 12 Pull Ups / Masters 55+ Rx = 12 CTB / Master 55+ Scaled = Jumping CTB)
- 100 double-unders
- 20 dumbbell snatches (Sx = 35#/20# – Rx = 50#/35# – Masters 55+ Rx = 35#/20# / Masters 55+ Scaled = 20#/10#)
- 100 double-unders
- 12 bar muscle-ups (Sx = 12 Pull Ups / Masters 55+ Rx = 12 CTB / Master 55+ Scaled = Jumping CTB)
Thoughts and Tips
- For any athlete who completes over 400 double unders in this workout, you should not redo the workout. It’s too much on your calves and shins. You don’t want to ruin your next few weeks of training for one workout.
- Most of us should be doing this workout scaled. If the overhead squat is too heavy or you can’t get a muscle up, go for the scaled version. If you tell me it is too easy, then complete two rounds of it.
- If you are proficient at double unders, go big on the overhead squats, muscle ups, and snatches. Give yourself as much time as possible on the rope. Have pre-determined breaks in your mind (60/40 or 40/30/30) You are going to be tired, but it is better to have a number to shoot for.
- If you struggle with double unders shoot for small consistent sets with predetermined rest. The sheer volume of double unders in this workout compound very quickly. No need to get frustrated. Pick small, attainable numbers, rest for a short period of time, and repeat. You have 14 minutes. You don’t need to rush. You need to stay calm and keep moving.
- If you think today could be the day you get your first double under, muscle up, or pull up, then go for it. We support you in your PR endeavors. Please be smart.
