Coast Range CrossFit

Teams of 3 (12 min cap)
5 Rounds
12 DB Hang Squat Cleans (50#/35#)
24 DB Shoulder to OH
36 ALT DB Front Rack Reverse Lunges
*Teams my split reps however they would like

55+RX
(45#/25#)

Then…

Skill work: Rope Climb

Today’s workout is one of the Granite Games Team online qualifier
workouts. It’s also one of the workouts being used in next weekends
compitition at San Benito CrossFit in Hollister. We have a mens team consisting of Matt Vaurs, Korey Gray, and Steve Soto participating.
If you’re looking for something to do on the 18th, head on over and cheer them on.

After, come hang out with us at our 5 year anniversary party!!!
That’s half a decade CRCF has been around and were so stoked to
party down WWE style in our new gym. Food and drinks will be provided, all you gotta do is show up in your best Wrestle Mania outfit and have a great time.

For Today’s workout, pick a weight that you can do about 6-8 reps of each movement and then will have to switch out with a partner.

We have some tempo work this week in our A&B work.
When reading the tempo the first number refers to the “eccentric”
portion of the lift, or the “down” phase.
Number two refers to the bottom part of the lift
The third number is the “concentric” or “up” portion
The final number is the top portion or “rest” part of the lift.

For Example, on today’s back squat it reads like this:
3 seconds to the bottom of the squat
0 seconds in the bottom
eXplode up
1 second at the top

Jason showing us what a good Front Squat looks like

For Max Load
1RM C&J

We’ve spent two day’s working on the split jerk and clean to lead us
up to this moment. Time to put that skill work to work!

4 Rounds
AMRAP 2:30
15/10 calorie assault Bike
20′ HS Walk
Max Ring Muscle Ups
Rest 2:30

***During your first 1:30 of rest accumulate
30 seconds in a ring L-Sit (12″ from ground)

55+ RX
4 Rounds
AMRAP 2:30
15/10 calorie assault Bike
20′ foot drag on white board
Max Bar Muscle Ups
Rest 2:30

***During your first 1:30 of rest accumulate
30 seconds in a ring L-Sit (12″ from ground)

“Active”Rest is what’s it’s called. Don’t spend too long during your rest to accumulate that L-Sit as every second you don’t get is a
one burpee penalty assesed after the workout.

Pick a calorie you can complete in under one minute on the bike. If you’re really pushing you could even do this in around 30 seconds.

Scale the HS Walks with feet drags on the whiteboards on the turf.

Bar Muscle ups modification is:
1 CTB pull up + 1 push up.
1 Pull up + 1 push up
1 banded strict pull up + 1 push up
1 Ring row + 1 push up 

Buffalo soldiers at the Garlic Festival = Trouble. 

For Time (12 min cap)
30 Thrusters (95#/65#)
30 T2B
Run 800 M
30 Thrusters
30 T2B

55+ RX
For Time (12 min cap)
30 Thrusters (65#/45#)
30 T2B
Run 800 M
30 Thrusters
30 T2B

Then…

Skill Work
Barbell Squat Clean

A test of muscle endurance. Pick a weight you
can cycle 30 thrusters unbroken on the first round.
Run is something you can do in under four minutes.
T2B shouldn’t take more than 3 sets to complete.

“CF TOTAL”
1RM BACK SQUAT
1RM PRESS
1RM DEADLIFT

Today marks day one of the CrossFit Games and in celebration we will be doing one of the events they are doing today. The CrossFit Total.
This is CrossFit’s strength test.
Spend no more than 15 minutes on each lift. And remember Mechanics over Intensity. So keep those backs safe peeps!

Will Mat Fraser and Tia Clair repeat as champs? Or will they be knocked off their throne by someone else?

For Time (12 min cap)
1-2-3-5-8-13
Power Snatch (115#/85#)
Bar Facing Burpee

55+ RX
1-2-3-5-8-13
Power Snatch (95#/65#)
Bar Facing Burpee

Then…

Skill work
Barbell Split Jerk

This rep scheme is a set of numbers called Fibonnaci.
It is a series of numbers in which each number
(Fibonacci number) is the sum of the two preceding numbers.

The goal of this workout is to PUSH yourself to an uncomfortable place. For veteran athletes this will be on the snatches. But for a new athlete this will be on the burpees as the power snatch is too complex of a movement to allow them to push hard and
maintain proper mechanics.

Veteran athletes focus on fast smooth unbroken power snatches but try to go unbroken on each set. This means being deliberate and pacing correctly on the burpees to work on cycling the power snatches.

Newer athletes, push HARD on the bar facing burpees to purposefully get your heart rate up, but take your time on the snatches and move with proper mechanics every rep.
Some may even need to bring the reps down on the rounds of 8 and 13.

Krichie and his wife Ellaine have definitely drank the cool aid! 

AMRAP 15 MIN
5 CTB pull ups
10 Wall Balls (30#/20#)
15 KB Swings (80#/62#)

55+ RX
AMRAP 15 MIN
10 Wall balls (20# @ 10’/ 14# @ 9′)
15 KB Swings (53#/35#)

Then…

DAILY ROMWOD

A direct attempt to build our ability to handle large chunks of pulling
from overhead.
I’ve noticed that almost every time we do a workout that involves larger sets of pull ups, people seem to be wrecked for days after. Whether that be there hands, biceps, or back.
We will make an attempt to remedy this by biasing towards more pull ups more regularly in an attempt to change this.

If you don’t have CTB pull ups modify with regular pull ups, banded
strict pull ups, or ring rows.
Wall balls should be heavy. Go for a ball you normally wouldn’t use. Even if you are having to break up the 10 wall balls in two sets.
KB Swings are also on the heavier side as well. This means the workout will warrant more rest in between movements than we would normally like to see in our workouts.

Push yourself today to use a little heavier wall ball, try some pull ups (even if they are singles), and swing a little heavier KB.

We had a handful of athletes complete their on ramps this past week. Mike and Marisa were two of them. Husband and wife, Marisa has done CF in the past but Mike is new to the scene. Were excited to have them join the Coast Range Family. If you see them in class be sure to introduce yourself and make them feel welcome! 

“HAVANA”
AMRAP 25 MIN
150 Double unders
50 push ups
15 power cleans (185/125#)

55+ RX
AMRAP 25 MIN
75 Double unders
50 push ups
15 power cleans (135#/95#)

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy,
died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011.

Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit,
often incorporating farmers carries, sandbag runs and tire flips in his workouts.
His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Scale the double under with 1:30 of double under attempts. No single unders.
Push ups should take around 3-5 sets to accomplish. No knees, instead use rings and walk them out or a kids pull up bar raised to accomplish as many as you can consistently get in 3 – 5 sets.

The weight on the power clean is on the heavier side. So choose a weight that has you doing singles throughout the 25 minutes.

3 Rounds
30 ALT DB Power Snatches (50#/35#)
20 Box Jump overs (24″/20″)

55+ RX
3 Rounds
30 ALT DB Power Snatches (35#/25#)
20 Box Step Overs (24″/20″)

Pick a weight on the DB that you can work on switching hands mid air. This is a skill that will serve us well in the Open.

The Box Jump Overs should be a height that you can cycle 20 unbroken, but you start to feel the burn around reps 15-20. Same height used in “MOTO” last week.

Today’s workout is about hitting the gas pedal and never taking your foot off!!! GO!!!

Alex & Estefania 

“Nicole”
AMRAP 20 MIN
Run 400 meters
Max pull ups

55+ RX
Same

A classic benchmark (put it in Zen Planner), Nicole not only tests your aerobic capacity, but also your muscle endurance. Spend some time trying to game this one to give yourself maximum opportunities on the pull ups (your score). The last thing you want is to come off the bar on your last round with something like a minute left on
the clock. Not enough time to run a 400, but wasted time that could have been planned out a little better on the runs.

This would be my plan:
Runs = 1:30
Rest = :30
Pull ups = 20 reps (:30)
Transition to run = :30
each round = 3:00

This would put me finishing my last round at 19:30, so it gives me 30 seconds of “fatigue” factored into the workout. This is time spent getting chalk or going over on my run just slightly. But the point is that it gives me a goal of hitting between 180-200 pull ups.

So be sure to take some time today and start by figuring out how long a 400m run would take you if you were to push at about 80% effort. If you think longer than 2 minutes, then scale the distance back.
From there think about how many pull ups you’d like to do unbroken each round. Bands will be our scale today before going to ring rows. Each pull up takes just over a second to 2 seconds depending on kip speed.
Now, factor in transition time and fatigue. This will give you a good plan of attack on the workout.

Throwback Thursday to our one year anniversary party.  I can’t believe it’s been 5 YEARS!!!! This years party is August 18th!  What should this years theme be?