The Girls on Girls competition at CF KOP is just around the corner on Jan 16th.  I know everyone is looking to have fun with this, but I also know that doing well is fun as hell, lets talk PREPARATION. I’m thinking we should try to get the ladies who are competing together for some additional training if possible.   There is a huge advantage in CrossFit competitions to knowing the WODs before you show up to compete.  Since we will know the WODs, we should run through them once or twice each.  Here are some specific advantages to doing dry runs. You’ll know how you’re going to feel.  Knowing that you can go unbroken on a set of 21 KB swings and that it won’t crush you for pull-ups is a key piece of the puzzle.  When you do dry runs, you’ll have an idea of how you’ll feel...Read more

For strength find a heavy 5 rep push press and use that same weight for 3 total working sets. Be sure to use your legs for that initial dip and drive. The AMRAP starts with a run, then you’ll come in and do 10 shoulder to overheads – this means you can do push presses or jerks. The bar will be taken from the ground as well. After that you have 20 walking lunges, a rope climb and out the door for the next round. Strength 3×5 Push press Conditioning AMRAP in 20 minutes: Run 200m 10 shoulder to overhead, 115/75# 20 walking lunges (10L/10R) 1 rope climbRead more

Take the first 15-20 minutes of class to find a new 1RM overhead squat from the racks. You’ll want to get setup like a back squat and push press or jerk from that position to overhead. The metcon is 3 rounds for time of 9 front squats, 15 knees-to-elbows and 21 KB swings. Front squats will come from the ground and a clean may count as your first front squat. If you have active lats, you may scale KTEs with “knees as high as you can,” however, if you can only just hang, then you should do V-ups as your scale. Strength 1RM Overhead Squat Conditioning 3 rounds for time: 9 front squats, 135/95# 15 knees-to-elbows 21 KB swings, 53/35#Read more

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. “Fight Gone Bad” 3 Rounds of Push Press (75/55)# Box Jumps (20″) Wall Balls (20/14)# Sumo Deadlift High Pull (75/55)# Calorie RowRead more

Hey guys, don’t forget, we’re running the mystery WOD tomorrow at 10:00am.  Make it if you can, and stay for open gym starting at 11:00am.Read more