Monday: 150302

Posted: March 1, 2015 by Todd Katz in Uncategorized

PLEASE CHECK BACK HERE FOR ANY CANCELLATIONS OR CLOSINGS FOR MONDAY

Part A) Handstand Practice / HSPU practice (10 minutes)

Part B) Press (12 minutes work up to a heavy single)

Part C) 10-9-8-7-6-5-4-3-2-1 Reps for Time:
Strict Press 95
Strict Chest to Bar Pullup

Friday Night Hammer Time

Posted: February 27, 2015 by Todd Katz in Uncategorized

Reminders: The show starts at 5:30 Tonight! No 6:30 Class. However, we will get everyone through the workout tonight. Even if you do not plan on competing in the Open come on out and have a beer or two and watch some amazing athletes compete in what I believe is the most creative WOD Dave Castro has come up with in the 5 years of the CrossFit Open. Tonight is definitely going to be special and not to be missed. ALSO, the new shirts are in and will be going on sale. They are 20 dollars (sorry cash only). I usually only do shirts once a year so don’t miss your opportunity to get a new Hammer Head Shark Deadlift Monster shirt. There will be some games and giveaway prizes tonight so definitely come on out!!! I’ve got a few beers in the fridge but feel free to bring whatever you like. Also recommend you bring some chairs.

Friday: 150227

Posted: February 26, 2015 by Todd Katz in WODs
Tags: ,

Notes: Evening classes: Only the 5:30 class. There will be no 6:30 class, however, we will run the WOD in as many heats as necessary to get everyone scored. Here’s how it will go down:
5:30 WOD Introduction, rules, movement standards
5:40 to 5:55 Katie Hangar; Mike Emond Head to Head… come out and cheer these two on!!! Your loud cheers will get them some extra reps no doubt!!!
6:00 – 6:15 Heat Warmups… Warmup your Clean and Jerk prior to doing 15.1
6:15 – 6:30 HEAT 1
6:40 – 6:55 HEAT 2
7:10 – 7:25 HEAT 3 if necessary

Workout 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division for Workout 15.1
• Plates to load for your max clean and jerk (no smaller than ½ lb.)

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights for Workout 15.1 in kilograms are 52 / 34 kg for Rx’d, 38 / 25 kg for Scaled, Masters and Teens, and 29 / 20 kg for Scaled Masters and Scaled Teens. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Thursday: 150226

Posted: February 25, 2015 by Todd Katz in WODs

CrossFit Open Games WOD 15.1 FRIDAY NIGHT. Come on out Friday Night for our First Annual FRIDAY NIGHT HAMMER TIME!!! I noticed a lot of people with the name on the board but in fairness to Quang he was the one who came up with that name first. Bring some beer, some lawn chairs, whatever you like. There will be no 6:30 CLASS. We will just keep going until everyone is done…. If you want to do the workout there will most likely be 4 or 5 heats… depending on judges. So everyone who wants to workout will be able to. We will kick it off with the movement standards and make sure all the judges know exactly all aspects of judging. The FIRST HEAT for the Open Games 15.1 WOD this week will be executed by Coach Katie (Hanger) and Coach Michael Emond. Come out and cheer these two on as they go HEAD to HEAD. When they are done with this heat we will run larger heats. A very big thank you to Katie and Michael for volunteering to be the Showcase for our first annual Friday Night Hammer Time!

Part A) Hang Snatch (15 minutes work up to a heavy single)

Part B) 15-12-9 Reps For Time:
Overhead Squat 115/85
Elevated Pushups (feet on your barbell)
Toes to Bar

Post load and time to comments:

Guess the WOD for 15.1

Posted: February 25, 2015 by Todd Katz in Uncategorized

Go here and submit an entry and an opportunity to win a pair of weightlifting wrist straps.

Wednesday: 150225

Posted: February 24, 2015 by Todd Katz in WODs

FRIDAY NIGHT WOD: Don’t forget have your name in place by Wednesday night!!! Box will open around 5:00 PM. If you are coming to cheer your friends on, feel free to bring some beer. I will have a few in the fridge and you are welcome to them. There will just be one class Friday night. We will go until everyone has been judged. Please make sure to get yourself warmed up.

Part A) Snatch Grip Deadlift (15 minutes work up to a heavy triple)

Part B) Handstand or Handstand Pushups skill (10 minutes)

Part C) 9-7-5 Reps for time:
Snatch Grip Deadlift 185/135
Hand Stand Pushups (4 inch deficit)

Tuesday: 150224

Posted: February 23, 2015 by Todd Katz in WODs

Part A) Front Squat
5-5-3-3-1-1-1 (30 minutes; these are all working sets, NOT warm up setups. Please warm up appropriately)

Part B) EMOM 10
EVEN: 5 Hang Cleans 185/135
ODD: 5 BAR Facing Burpees