Monday 29, February 2016

Warm up:

10 minute AMRAP

100 double unders
10 Strict pull ups
10 OHS
10 burpees

This is a warm up, work on skill and form

Skill:

Handstand push ups - 10 minutes

Strength:

10 minutes
Every 30 seconds

5 Straight leg deadlifts 70/50kg

This will be 20 rounds on the timer :-)

Metcon:

Terry

For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run

Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

Friday 26, February 2016

Warm up:

400m run
1 minute KB swings medium weight
10 strict pull ups
10 goblet squats

Stabilizer:

100 one and a half sit ups

Metcon:

CrossFit Open WOD 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap.

Equipment
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
• Pull-up bar
• Measuring tape

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

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.). For the lunge, a 7.5-meter length divided into five 1.5-meter sections will be acceptable.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measurement of the 25-foot lunge area and the 5-foot intermediate marks. 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. If the 25-foot lunge area cannot be seen in the frame, athletes will be permitted to lunge back and forth in a smaller area, so long as the 5-foot intervals can still be clearly seen.

---

Workout 16.1 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,Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 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 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(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 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Boys lunge 65 lb.
Girls lunge 45 lb.

Scaled Teens
(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 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Boys lunge 45 lb.
Girls lunge 35 lb.

THIS SATURDAY THE 27th

THERE WILL BE NOOOOOOO CLASS AT BATTLEBORN,

We will be headed to Susanville to help one of our athletes open his gym.

Congratulations to Donny and his family for taking the big CF affiliate owner plunge.

If you would like to attend with us, be to BattleBorn at 8:30am, we will be renting a van and commuting as one unit, we will be back in Reno no later than 2:30pm

Sorry for any inconvenience this may of caused. :-)

Thursday 25, February 2016

Warm up:

400m run
1 minute KB swings medium weight
10 strict pull ups
10 goblet squats

Stabilizer/Skill:

50 evil wheels

Strength:

Deadlift

7-7-7-7-7 at your 5 rep max

Metcon:

12 minute time cap

100 double unders - 10 pull ups
90 double unders - 9 pull ups
80 and 8
70 and 7
60 and 6
50 and 5
40 and 4
30 and 3
20 double unders - 2 pull ups
10 double unders - 1 pull up

x

Wednesday 24, February 2016

Warm up:

400m run
1 minute KB swings medium weight
10 strict pull ups
10 goblet squats

Stabilizer/Skill

100 old school sit ups

Strength:

Strict press

7-7-7-7-7 reps at your 5 rep max weight

to find take your 1 rep max and multiply by .856

Super set your strict press with Day 1 of your pull up program

Metcon:

5 minutes - 100 kettlebell snatch - medium weight 50 to each side
1 minute rest
5 minutes - 125 kettlebell clean - medium weight 75 to each side
1 minute rest
5 minutes - 150 kettlebell swings - medium weight

Tuesday 23, February 2016

Warm up:

400m run
1 minute KB swings medium weight
10 strict pull ups
10 goblet squats

Stabilizer:

50 kettlebell sit ups - think KB locked out one in each hand

Strength:

Snatch

20 minutes

As always this day is your choice - work up to a heavy set of singles, work the technique, work the skill, just make sure as always

*full extension
*catch in the hole
*balance

Metcon:

4x
21 box jumps 30/24inch
18 wall balls 20/16lb
15 KB swings 32/24kg
12 burpees

Monday 22, February 2016

Warm up:

400m run
1 minute KB swings medium weight
10 strict pull ups
10 goblet squats

as a group

Stabilizer:

100 ab mat sit ups

Strength:

Its our version of a max effort Monday as always :-)

15 min EMOM

Back squats - 3 reps

Minute 1-5 is at 60% of your 1 rep max
Minute 6-10 is at 70% of your 1 rep max
Minute 11-15 is at 80% of your 1 rep max

WOD:

400m run
21 thrusters 50/35kg
400m run
15 thrusters 55/40kg
400m run
9 thrusters 60/45kg

YOU LOVE ME!!!!

Monday 15, February 2016

Warm up:

AS A GROUP

3 minutes foam roll

Then

2x 1 minute at each

Lunge stretch
Jump squat
Arm circles
Push ups
High knees

13 minute total warm up

Stabilizer:

50 medicine ball partner sit ups - 50 to each partner so a total of 100

Strength:

12 minute EMOM

8 Floor press per minute at 60/40kg
remainder of the minute will be flutter kicks

Metcon:

400m run
21 push press 60/42.5kg
400m run
15 front squats 60/42.5kg
400m run
9 thrusters 60/42.5kg

CF Open Registration

Only 14 more days until the announcement of workout 16.1

To get registered, follow the link below.

We will do each open workout in the gym as our Prescribed workout for the day, so if you want to see where you stack up to the competitors get REGISTERED!

3rd Annual Collins WOD at CrossFit Blizzard - Sunday February 21st!

3rd Annual Collins WOD

Members and non-members please join us Sunday, February 21, 2016 from 10am-12pm at CrossFit Blizzard for the 3rd Annual Collins WOD in memory of former CrossFit Blizzard member, Brian Collins. Cost to participate is $10 per person and includes lunch provided by Men Wielding Fire. Please RSVP here

This is a great time and a very worthy event.

Bring the kids and have fun celebrating a fallen fellow CrossFitters life!

Friday 12, February 2016

Warm up:

Last day jumps and burps ;-)

Skill/stabilizer:

Day 2 pull up program

Strength:

20 minutes Snatch work

Focus on catching in the hole, stable through your feet, shoulders and core, EXPLODE

Metcon:

3x
200m Farmers Carry 24/20kg each hand
10 tire flips
50 KB swings 24/20kg

Thursday 11, February 2016

Warm up:

Well, I just realized that I set you guys up with an extra minute every round on the jump rope....

Oh well, to late now keep with it!

3x

3 minute jump rope
1 minute burpees

Skill/Stabilizer:

2.5 minutes butterfly sit ups
2.5 minutes flutter kicks

Strength:

Deadlifts

7 sets of 8 at your 10 rep max

Take your 1 rep max and multiply by 0.744

Metcon:

Tabatta - circuit style

Plyo push ups
Knees 2 elbows
Box jumps

Wednesday 10, February 2016

Warm up:

Yes it is still jump ropes and burpees

Skill/stabilizer:

2.5 minutes of mountain climbers
2.5 minutes of plank

Strength:

Back squats

7 sets of 8 same weight as last week
Super set this with you Day 1 pull up program

Metcon:

1.5 mile run!

Tuesday 9, February 2016

Warm up:

Yeap jump rope and brpees

Skill/Stabilizer:

5 min AMRAP

Weighted v-twist

Strength:

Power Cleans

3-3-3-3-3

Squat Cleans
3-3-3-3

Metcon:

300m run
20 power cleans 60/40kg
20 front squats
300 run
15 power cleans
15 front squats
300m run
10 power cleans
10 front squats

Monday, February 2016

Warm up:

3x
2 minute jump rope
1 minute burpees

Skill/stablizer:

5 min AMRAP
Evil wheels

Strength:

Every 2 minutes for 7 rounds or 14 minutes

8 strict press at your 10 rep max weight - same as last week

Metcon:

Double Kettlebell Blaster

15 min AMRAP

5 double KB cleans
3 double KB front squats
3 double KB clean and jerks
2 double KB front squats
2 double KB snatch
1 double KB front squats

24/16kg

Friday 5, February 2016

Warm Up:

Last day for our Dynamic warm up

Skill/Stabilizer:

Coaches choice

Strength:

Strict press

7 rounds of 8 reps at YOUR 10 rep max

To find your 10 rep max, take your 1 rep max YOU FOUND LAST WEEK, and multiply it by .744

so, if your 1 rep max was 100kg, your 10 rep max will be 74.4kg

You will struggle, and probably fail on your last round :-)

Metcon:

7 min AMRAP

7 double tap wall balls
7 HSPU
7 box jumps

Rest 1 minute

70 burpees

Thursday 4, February 2016

Warm up:

Same as Monday and Tuesday :-)

2x

Dynamic movements
10 to each side

Lunge with a twist
Knee to chest
High kick with toe touch
Lunge with a open arm raise
Explosive push ups

Skill/Stabilizer:

Coaches choice

Strength:

Bench Press

7 rounds of 8 reps at YOUR 10 rep max

To find your 10 rep max, take your 1 rep max YOU FOUND LAST WEEK, and multiply it by .744

so, if your 1 rep max was 100kg, your 10 rep max will be 74.4kg

You will struggle, and probably fail on your last round :-)

Metcon:

5x
50 double unders
10 man makers 40/30lbs

Wednesday 3, February 2016

Warm up:

Dynamic week


Strength:

Bench press

7 sets of 8 reps at YOUR 10 rep max weight

Super set your sets of bench with Day 1 of the Pull up program (remember to adjust depending on how your assessment week went last week)


Metcon:

4x
50 double unders
10 man makers 40/30lb dumbbells each hand

Man Maker =

Dumbbell push ups
Right arm dumbbell row
Left arm dumbbell row
Deadlift
Squat clean
Thruster

= 1 rep

Tuesday 2, February 2016

Today we start our new cycle - we are on Hypertrophy this round, so YOU will LOVE me!

Warm up:

Same as yesterday


Strength:

Back squats

7 rounds of 8 reps at YOUR 10 rep max

To find your 10 rep max, take your 1 rep max YOU FOUND LAST WEEK, and multiply it by .744

so, if your 1 rep max was 100kg, your 10 rep max will be 74.4kg

You will struggle, and probably fail on your last round :-)

Metcon:

10-9-8-7-6-5-4-3-2-1

Double kettlebell sit ups
Kettlebell swings
Goblet squats

HEAVY BUT FAST

Monday 1, February 2016

New week, new strength cycle, new GAINZZZZZZ

Warm up:

2x
Dynamic movements
10 to each side

Lunge with a twist
Knee to chest
High kick with toe touch
Lunge with a open arm raise
Explosive push ups

Strength:

Max effort Monday

12 min EMOM

3 hang cleans adding weight every minute

*If you hit your max weight on round/minute 7, then continue with that weight for the remainder of the time.  Full extension, hips open, high elbows

Metcon:

Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear it.

Post rounds completed to comments.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.