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Tuesday 131015

14
Oct

Tuesday 131015

A lot of things have been said about CrossFit both good and bad.  When we first decided to open CrossFit Surge coming up on 4 years ago, one of the main things we fell in love with was the Community and the Support from people who we never met before but shared a common love for CrossFit and hard work.  This is a video of John Buckner, he is 66 years young which made him the oldest competitor at the FRCF Master’s Competition.  He is completing the last event which was a brutal test that consisted of 40 Power Cleans, 40 Front Squats, 20 Shoulder to Overhead and athletes had to complete 3 over bar burpees each minute in addition to all the work.  John finished 5th out of 6th overall, but in this event was the last one working.  Here he is finishing his final 10 cleans before the time cap.  Listen to the crowd and all the other competitors cheer and help him through these last reps.  This is truly what the COMMUNITY of CrossFit is about. John had no chance of winning the event or the competition but he was the most cheered athlete all day long. 

Essentials

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Wall Ball x 12-15
  • MB Sit Up x 12-15

Strength:

5 Sets:

  • Front Squat x 4-6 @2111
  • Between Sets Work on Rope Climb Technique

Skill:

WOD:
AMRAP in 10 Minutes:

  • 10 DB Snatch (Alt. Arm Each Rd)
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Wall Ball x 12-15
  • MB Sit Up x 12-15

Strength:

5 Sets: (Every 2 Minutes)

  • Front Squat x 3 @75%
  • Between Sets Work on Rope Climb Technique

Skill:

WOD:
AMRAP in 10 Minutes:

  • 10 DB Snatch 70/50 (Alt. Arm Each Rd)
  • 1 Rope Climb
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Rds NFT:

  • Nose-To-Wall Handstand Hold x 60 seconds
  • Pistols x 3-4 ea
  • Butterfly Chest-to-Bar Pull-Ups x 10 (working on rhythm and efficiency)

Strength:

A) EMOM For 10 minutes:

  • Power Clean x 2 reps @ 80-85% of 1-RM Clean

B) 6 Sets: (Every 2:30)

Back Squat

  • Set 1 – 5 reps @ 80% of 1-RM
  • Set 2 – 3 reps @ 85-90%
  • Set 3 – 1 rep @ 90-95%
  • Sets 4-6 – 10 reps @ 65-75%

Skill:

WOD:
4 sets Each For Time:

  • Row 350 Meters
  • Rest exactly 60 seconds
Additional:
EMOM For 10 Minutes:

  • Choose a Goat

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