Saturday February 28, 2015

Coached Class

First Class at 9:45a (Cancelled)

No Class.
CFSLO is hosting a Lifting seminar by Rita Benavidez, USAW & CrossFit athlete, coach and competitor!!
If you’d like to attend, email sanaz@clubtwentyfour.com asap.

For Open Athletes call the gym (805) 781-8181 if you’d like to sign up to do the 15.1 before Monday’s deadline.

Have a great weekend!

CrossFit San Luis Obispo WOD:

Microsoft Word - Document4

Friday February 27, 2015

Coached

First Class at 6:30a
Second Class at 9:00a
Third Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

WORKOUT 15.1

Attention all CrossFit Athletes. If you are doing 15.1 please call front desk       (805) 781.8181 sign up for a time slot. We need all participants to sign up to secure a spot to be judged for the Open. Please email Sanaz if you have any questions: Sanaz@clubtwentyfour.com

Rx’d
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

Scaled
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

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

Thursday February 26, 2015

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

CrossFit San Luis Obispo WOD:

Olympic Lifting Seminar with Rita Benavidez
For all athletes looking to learn and improve their technique on Cleans, Jerk & Snatch.
Saturday, February 28th. 9am – 12pm
Where: CrossFit San Luis Obispo 872 Foothill Blvd. email us at sanaz@clubtwentyfour.com

Coach’s Choice to include warm-up and mobility work.

WOD: “DT” Five rounds for time of:

  • 12 reps (155/85) Deadlift
  • 9 reps (155/85) Hang Power Clean
  • 6 reps (155/85) Push Jerk

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Wednesday February 25, 2015

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p (Open Gym)
Fifth Class at 5:30p
Last Class at 6:30p *(by reservation only) RAMP classes, must call ahead to reserve a
spot.

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drills

A. 10min work on Kipping Pull-Ups

B. Burgener Warm-up

  • 4-8 reps each
    Use a PVC or Bar

Strength

  • 1 Snatch Pull + 1 Snatch
    As heavy as possible for each complex.
    Rest 2-3 minutes between efforts.
    20 min.

WOD: For time, 21-15-9:

  • Power Snatch (115/75)
  • Burpees over the Bar

Scale the weight of the power snatch accordingly.

Tuesday February 24, 2015

Coached Classes

First Class at 6:30a (Cancelled)
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skill and Drills

Split Jerk

  • 7 x 1
    Add weight for each set.

WOD: 4 rounds for time of:

  • 10 reps (95/65) Sumo Deadlift High-Pulls
  • 10 reps (95/65) Push Press
  • 20 reps (95/65) Back Squats
  • 200m Run

After WOD 5min Abs

Monday February 23, 2015

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p (Cancelled)
Fourth Class at 4:30p (Open Gym)
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drills

Clean Progressions with a PVC or a Bar.

  • 3 – 5 X of each
    Focus on Speed and Positions.

Strength: Squat Clean: 1 Rep Max
20 Minutes to establish

WOD: Complete as many rounds as possible in 15 minutes of:

  • 30 GHD sit-ups
  • 20 Turkish get-ups with a Kettlebell (24/14kg)

  • 30 GHD sit-ups
  • 40 single-arm overhead squats with a Kettlebell (24kg/14kg)

Saturday February 21, 2015

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Partner WOD: For Time:

  • 60 Thrusters (95/65) Partner Hangs from Pull-up Bar
  • 60 Pull-ups (Partner holds Bar in front rack)
  • 60 Box Jumps (Partner holds bottom of Squat)
  • 60 KB Swings (28kg/16kg) (Partner plank position)
  • 10 each alternate 200-meter sprints

EMOM 2 Burpees each. Start the WOD with 2 Burpees

If partner doing the static hold stop. Then the working partner must stop too.