CF OPEN WEEK TWO!!!!!!!!

GULP….Drum role please…………

The WOD for Week 2 of the CrossFit Open is:

Men

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Women

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

 

Here are pictures from Week One of the CrossFit Open!!!!! It was brutal and oddly fun and we are so happy that so many of you guys are participating!!!!


Kettlebells!!!!!!!!

Wednesday-

You best bundle up in layers because …

One mile run- then rest 1 minute (or unlayer), then

Do the following sequence 5 times on each arm for a total of 3 rounds:

Swing

Clean

Squat

Press

Swing

Snatch

…if this is not clear, it will be…

Cori's Front Squat with A Kettlebell!!!!


Time to find your 1 rep max snatch!

Snatches

1, 1, 1, 1…. until your find your 1RM

12 min AMRAP

6 Toes To Bar

6 Power Snatches



The end of another weekend…

Saturday was an incredible day at Undisputed Fitness/ CrossFit Santa Fe!!! We had a great turnout for The Open!!! Everyone worked to their max for Seven minutes of Burpee hell…there is something about giving something your all and ending up in a puddle on the floor. It can be some what cathartic! Then, Kate Russell taught us amazing srtetches, drills and corrections for handstands. It was so cool and I believe that everyone walked away with new things to think about and work on…. So cool, thank you to all of you that came out!!!!!!!

Seth killed it with 103!!!!

 

For Monday: 10 Rounds of

30 sec Handstand Hold

30 sec Hollow Plank Hold

30 sec Arch Rock

30 sec Flexed Arm Hang

 


marriage and CrossFit

are more similar than I thought.

Sunday Feb 26, 2012

Some of you know that I have had some personal life struggles for the last year or so. To my great surprise, there have been some huge shifts. Some of this work has caused me to sit back and reflect on working out and relationships.  I am sure this is because we came to Undisputed together in part to save our health, but also to save our marriage.  There were breakups, fights, struggles, successes and reunions…and that’s in the gym…well, both really.

So, what follows are my insane comparisons between what I learned doing crossfit and how it relates to marriage…MY marriage….that’s it….my relationship to fitness and love.

Showing up is about 80 percent.

You need good sleep!

Crossfit is not a magic pill…..neither is marriage….they are a starting point.  The work you put in is equal to what you get out.

Some days, you really wanna give up…..but sometimes….it is really worth sticking it out. Just keep swimming. If you just keep swimming you might just be surprised with what you can do….

It’s (almost) never too late to make and BE the change you want.

You can’t PR every day. Some days suck in the gym…and in a relationship.

I cannot do this alone,  I can’t workout alone and I couldn’t force my marriage to work alone.

It doesn’t matter what other people are doing….It is not a competition with anyone but you.  I cannot look around the room to see how you lift or make love work…I have my own work to do.

It really doesn’t matter what you lifted or how you were in the past.  What matters right now,  right now, let go of past hurts, and be in the present; see the bar…or the person in front of you without letting your head or any past stories get in the way.

This is me and my life right now….I know there are “Deal Breakers”  and they are different for everyone; no one is more surprised than me that I am not only an athlete, but that my marriage is better than it ever was….somehow they seem connected to me…

 

mona


Advice from Andy Petranek…

Yes, the very same Andy Petranek that we talked about today!!!!

This is a note he wrote to the athletes at CFLA about the 1st WOD of the Open:

Hey All,

After scorekeeping for Jonesy today and counting for a few others, I thought of a few things that you all might want to consider for Saturday.

1.  Come in with a game plan.  How many burpees can you do in 1 minute?  2 minutes?  Now, you KNOW you can’t hold that for 7 minutes, so what is your best estimate of what you can hold (burpees/min) for 7?  Something that MAY help… doing 3 minutes of burpees and ‘playing with’ a range of numbers.

2.  Have your game plan broken down on an index card to give to your coach.  # of burpees total.  # burpees per minute.  # of burpees total you should be at if you’re on your game plan.

ie:

Target – 84 burpees

Plan – 12 per minute

at 1 – 13

at 2 – 26 (13)

at 3 – 38 (12)

at 4 – 50 (12)

at 5 – 62 (12)

at 6 – 73 (11)

at 7 – 84 (11)

3.  Write down on your index card exactly how many seconds/burpees you need to do and what it breaks down to in 10″ or 15″ sec. increments.

ie (for the above example):

seconds/burpee – 5 seconds

every 15″ – 3 burpees

If you all bring that with you on Saturday, you’ll be way ahead of the game!

ap

 


Andy Petranek, Founder / Head Coach
CrossFit LA / Petranek Fitness
(310) 260-9550
www.crossfitla.com
http://twitter.com/andypetranek

Diego’s classes, The OPEN, The Handstand Workshop AND tips for burpees!

HEY ATHLETES!!!!!!!

           Don’t forget about all the awesome things we have planned tomorrow. Including, Diego’s 2 Classes and his corrective movement class, then the OPEN WOD with coaches judging registered participants at 2PM( those of you who are not registered, get registered or AT LEAST come cheer on your team mates!!) followed by the cherry on the cake of my day; Kate Russell’s  Free Standing Handstand Workshop!!!! We had a little preview of the Workshop today and it is going to be AMAZING!!!!!!

Last year's Handstand Workshop

 Diego’s Classes:

Tomorrows 1130 will on the squat series. The first three of the nine essential movements.

For the team wod: 20 min AMRAP, one person carries a med ball 200m while the other completes amrap of 5 dead hang pull ups 10 games style push ups 15 squats. Partners switch when the person returns with the med ball. of the balk touches the ground both partners must do 5 burpees before continuing

“Before you dive into a sea of burpees check out these tips from the Gymnastics WOD” from Sam – CFLA

http://gymnasticswod.com/content/burpee-skill-transfer-pt6


Empathy and strategy!

This is so good, I had to share it with you guys….

Pat Barber from Norcal CrossFit shares his thoughts, ideas , strategies and sufferings from the first Workout of the CrossFit Open!!!!! I am sure that you guys can relate!!!!

GTD!

 

OK! THE PIC IS GREAT AND NO ONE MISSES CROW MORE THAN ME… BUT THE VIDEO BELOW IS WHAT YOU SHOULD WATCH!!!!

 

 

 

 

http://www.youtube.com/watch?v=hL3eam40rpY


A WOD from CFLA…

Friday:
Andy and Becca Hate You

WOD
3 Rounds for time:
12 squat cleans 95/65
9 push presses
6 O/H squats
50 situps

If you are curious who Becca and Andy are after or before doing this WOD (and I have a feeling you will be), they are dear old friends of Tait. CrossFit Los Angeles began as Petranek Fitness about a decade ago. This is where Tait and I did our first CrossFit workouts ever. It was different back then. Becca Borowski came on to help Andy in the early days and together they turned that little back alley gym into a thriving business and an amazing CrossFit gym.. Becca left LA for Portland and her dream job 6 months ago and is now managing editor at Breaking Muscle (http://breakingmuscle.com/author/becca-borawski ) as well as writing her own blog at WWW.MODERNATHENA.COM. Everything that I have ever read that she has written makes me wish that I could craft words, ideas, and stories together the way that she does. Andy is still the head honcho at CFLA (http://www.crossfitla.com/cms/index.php/About/comments/andy/) and also writes a mean blog on their website…always a great read for geeky CrossFit enthusiasts like me.

So don’t hate them, even though they hate you!!


Open WOD Week 1!

Has everyone registered for the CrossFit Games Open? If not, why not?! Do it now! games.crossfit.com

And the WOD for week 1 is……

7 minutes max burpees.

Every single one of you is capable of doing this workout!!!! It will be fun and challenging to see how many burpees you can get done in 7 minutes. Come on…let’s do it together. We are all here for a common goal. For a common purpose. To be the best that we can be. To reach our self perceived parameters and then surpass them…looking back and scoughing at what used to be too much.RIGHT?

7 MINUTES OF BURPEES PEOPLE- THAT IS ALL THAT STANDS BETWEEN YOU AND YOUR BEING ABLE TO SAY THAT YOU COMPETED IN THE CROSSFIT OPEN ALONG WITH THE MOST ELITE ATHLETES IN THE WORLD! LET’S DO THIS!!! AS A GYM!!! AS A UNIQUE AND EXTRAORDINARY COMMUNITY!!!

TEAM CROSSFIT SANTA FE!!!!!!



Mobility WOD