Easter Buddy WOD

Posted: 4th April 2015 by clutchcrossfit in WODS

15.5 After-party

Posted: 27th March 2015 by clutchcrossfit in WODS

Open Workout 15.5

Posted: 27th March 2015 by clutchcrossfit in WODS

Clutch Crossfit LeaderBoard

Posted: 9th March 2015 by clutchcrossfit in WODS

15.1 is here, so here’s a few tips

Posted: 27th February 2015 by clutchcrossfit in WODS

Friday Night Lights- team rosters were emailed last night(see below). Heats start tonight at 530p -7:30p. E-mail your captain if you can’t make it on Friday. Here we go-

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First thing. Know the rules. Seriously.

Here is a link to the 2015 CrossFit Games Rulebook.Here is a link to the Open Workouts page, which has video, standards, and full explanations of the events.Be aware of every last detail you can. Know the minimum weights if you’re using kilos. Know that a 20kg bar counts as 45lbs, and that a 15kg bar counts as 35lbs. Have a full and complete understanding of the video requirements, submission processes – everything. No one but you is responsible for this.

Now, let’s go to work.

15.1/15.1a Strategy

Overview

This workout is toes-to-bar broken up by some other stuff. Assuming you’re at a level of strength and proficiency with the barbell that the prescribed loads are as light as they should be, the toes-to-bar are the decisive factor in this event. The deadlift and snatch primarily function to elevate your heart rate and, more importantly, further fatigue your grip.

The clean & jerk is, of course, a test of your ability to work near max load under fatigue. But it’s also a test of mindset – to put up a big lift, you’re going to have to be comfortable with some fairly large increases in load.

Warm-Up

Get your heart rate up. Don’t be that guy going into this cold. You want to be warm and loose with a slightly elevated heart rate when the clock starts, so that a sudden increase doesn’t shock you into slowing down.Wash your hands with soap and warm water. This will help to relax the skin and reduce risk of tearing.Do a few rounds of 3 reps of each movement in 15.1, focusing on fluidity and technical considerations (below).Get clean & jerk up to your planned opener, or just a tad heavier

Set Up

Work in a small area. This is both for the sake of faster transitions, and to make filming easier. Ideally, you want to have the clock clearly visible from all positions. Keep chalk on hand. Make sure that your plates for the clean & jerk are ready beforehand, including incremental plates of less than 2.5lbs if you have them (more on this in pacing section.)

Lastly, make sure the people around you are aware that you’re filming an Open workout. Ideally block the area off.

Special Considerations: 15.1a

15.1a has a special tiebreak: bodyweight. Make sure that your weight is listed accurately on the Games site, and that your bodyweight can be validated at your affiliate.

Technical Considerations: 15.1

Toes-to-Bar: Your main concern is reducing grip fatigue. Focus on keeping the hands and forearms relaxed, and your weight in your lats. Maintain a strong hollow and pike on the way down. This will allow your weight to travel slightly backwards instead of straight down, and reduce the stress on the forearms at the bottom of the rep.Deadlift: Mixed grip, and probably hook. If your hands are very small, the hook may be more fatiguing, but for most people it will allow the forearms to relax more. Be careful not to jolt off of the ground too hard. Apart from risking a no-rep, this is also more force for your grip to deal with, and thus more fatiguing. Work at an easy pace – this is the steady jog version of lifting weights.Snatch: For most people a slightly high hipped start position will work well. It’s slightly more fatiguing to the back, but will save the legs for the clean & jerk and reduce cycle time. Again, work at a steady jog pace. Think similar to rowing – AGGRESSIVE extension up, use those legs, and easy on the way down. Of utmost importance is keeping the bar close, not only on the way up, but on the descent, to create a smoother and less fatiguing transition into the next rep. Finally, POWER snatch from rep one. Go under the bar, even if it’s only an inch! This is for two reasons: firstly, you’re going to end up needing to go under, so it’s best to groove the pattern from the get-go. Secondly, the more time you spend pulling the bar up, the more each repetition fatigues your grip, which is precisely what you don’t want.

Technical Considerations: 15.1a

Clean & Jerk: I assume you know how to do a heavy clean & jerk. Remember that you will have been lifting from a less-than-ideal start position for 9 minutes, so you will need to reset to a lower hip start (more on this in pacing section.)

Pacing: 15.1

Remember that all pacing recommendations are representative of a general framework to function within. Plans get kicked in the teeth regularly. You will need to adjust on the fly – don’t stick to the plan at the expense of your score. Be smart and focus on maintaining the intended effect of the plan, not the plan itself.

Toes-to-Bar: I recommend sets of 5 from the start. Keep your rests strictly controlled to 5 seconds. That’s 5 seconds on the clock, NOT in your head. Try to hold 5s as long as possible without risking failure.Deadlift: Move straight from toes-to-bar quickly into deadlift, and perform the set unbroken.Snatch: Take 5 seconds, on the clock between snatch and deadlift. Perform the set unbroken.

Pacing: 15.1a

Don’t rush loading the bar. Stupid things happen. Move briskly, but take the time to catch your breath and refocus.If you have incremental plates, load a couple of .5lb or 1lb plates onto the bar first, and leave them there. Those 1-2lbs won’t make any difference to your lifts, but may move you up on the leaderboard for essentially no extra work.Aim for three to four attempts. The first should be something fairly light, that you know you can smoke. This is primarily to let you reset your mechanics for max loads. From there, you’ll likely need to take fairly large increases (20-30lb for males, 10-20lbs for females) in order to put big lifts up. If you’re a particularly strong athlete, this event is an opportunity to separate yourself from the pack fairly early on, so while it’s important to get lifts on the board, be a little bit aggressive.Be confident. You’re used to lifting fatigued and on a clock. This is nothing new.

Sport

Open Workout 15.1

AMRAP 9:
15 toes-to-bar
10 deadlifts, 115#/75#
5 snatches, 115#/75#

Immediately into:

Open Workout 15.1a

6 minutes to establish 1 rep max clean & jerk

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 assistance. Prior to each lift, you must state (to the camera) 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.

Warm-up- 500m Row
5-10min of Musical Wallballs

Technique work- Snatches 6x
High Hang Snatch Pull
High Hang Snatch
Hang Snatch Pull
Hang Snatch
Power Snatch

WOD: 11.1/14.1
10 Min AMRP
30 Double Unders
15 Snatches 75/55
—Rest 5 min –
5min AMRP
10 Deadlifts 185/135
10 Burpee Box Jumps

Clutch Intramural Open 2015!

Posted: 18th February 2015 by clutchcrossfit in WODS

We’re Bringing it Back this year Clutch CrossFit will be holding an Intramural Open which is focused on coming together and having fun as a community. While the ultimate goal of the CrossFit Games is to determine the fittest on earth, the Open Intramural League is run with a different goal in mind…

What is the CrossFit Open anyway?
The competitive aspect of CrossFit can be very intimidating to some, especially those who are new to CrossFit. Through the intramural league we hope to give athletes of all ability levels a taste of competition. This competition however is based on effort, not outcome. Those who try their hardest, have the most fun and are the most spirited about participation will be those who succeed.

As with any CrossFit event, it’s all about you vs. yourself. It doesn’t matter how well you do in comparison to others in the league as long as you try your hardest at becoming better than you were yesterday.

The Intramural League:
Events held on Friday nights at 5:30pm for 5 consecutive weeks starting on 2/27/15 (WODs can be made up on Saturday mornings at 10:30am and a few other designated times)
All participants must be registered for the CrossFit Open
All participants are STRONGLY encouraged to take the judges course.
Each team will be captained by a coach
Teams will be drafted by captains Thursday Before the Wod is announced

Grand prize and championship trophy awarded to the winning team at the end of 5 weeks

How to earn points for your team:
1 point – Each athlete that shows up
1 point – Each athlete that has completed the judges course
1 point – Each athlete that registers a score
1 point – Each  non-competitor fan present to cheer for a team
2 points- Best effort by a competitor (cannot vote for self)
3 points – Top 3 male and top 3 female score in each open division
5 points- Best Dressed Team – theme coordination/ uniforms
5 points – Most team spirit. Cheering, chants, overall enthusiasm. (as voted by athletes/ fans, must vote for another team)
5 points – Best team name (as voted by social media) Awarded once.
10 points- 6th Bonus Wod

(Points can be split up if there is a tie.)

Register for the CrossFit Open HERE.
Take the CrossFit Judges Course HERE.

BENEFITS OF HIGH-INTENSITY INTERVAL TRAINING (HIIT)

I cannot stress enough the value of High Intensity Training, either as intervals or short WOD’s.  Read the following article if you need proof (I have dozens more too).  Notice examples: #2 Burn More Fat, #3 Healthier Heart, #5 Lose Fat, Not Muscle, and #6 Increase Metabolism.  Too many people want to do high volume long duration (30+ minute WOD’s every single day) and pay the price of over-use injury not to mention the polar opposites of the examples listed above.  Nuff’ said!

The crossfit open will be here in a matter of days, so to mentally prepare we’ll be doing a previous year open wod everyday for the next week. Prepare your mind and body to go all out!

2/17/15

WOD

Warmup 500m row- 3 rounds of cindy

Skill- 7x :30sec Hand stand taps facing wall only toes touching wall
4x Rope climbs

CF Open 11.6
7 minutes- 3 Thrusters + 3 Chest 2 Bars
increase in increments of 3 so 6/6, 9/9, 12/12 until time expires
—Recover 3 minutes—
4 min amrp:
10 KB Snatches
10 Russian KB Swings

President Day 2015

Posted: 18th February 2015 by clutchcrossfit in WODS

Warm-up- 400mrun/500m row (depending on weather) 30 KB swings, 20 Goblet squats, 10 push ups

WOD:

44 REPS(44 presidents sworn in)must do all 44 before moving to next movement, but you can pick the order you complete movements in.
Lincoln Lunges 95/65
Washington Wallballs 20/14
Bush box jumps 24/20
Coolidge Cleans 95/65
Kennedy Kettlebells 53/35
Dwight D Double Unders (scaled lateral hops)
Polk Pullups
Roosevelt Rowing (cals)
Harrison Hollow Rocks
Buchanan Back Extensions
Jefferson Jerks 95/65
 

Happy Birthday Jenny!

Posted: 18th February 2015 by clutchcrossfit in WODS

4 Rounds-

2 HSPU

7 Thrusters 95/65

8 Power cleans 135/95

15 box jumps 24/20

26 Double unders

Fight Gone Bad

Posted: 6th February 2015 by clutchcrossfit in WODS

Stevie Wod!

Posted: 4th February 2015 by clutchcrossfit in WODS

strength: 
4 rounds
2 wall walks
6 ring pushups
2wall walks
8 handstand shrugs
- in full handstand  “relax” then re-engage scapular movement to press out. Athlete Will dip about an inch or two is all.

WOD
“Stevie”
12 movements, 31 UNBROKEN reps of each:
Kettlebell swings, 70/35
Wall balls, 20/14
Overhead squats, 95/65
Burpees
Lunges
Push jerks, 95/65
K2E
Box jumps, 24/20
Hang cleans, 95/65
Sit ups
Double unders
Deadlifts, 185/125

*you can hold a movement and rest to be considered unbroken. if something starts on the ground it can’t touch the ground again: ex. for barbell movements such as overhead squats, you could rest the bar on your shoulders
**for bodyweight movements like box jumps and burpees, you must keep moving

“To begin, begin.” – Peter Nivio Zarlenga

Posted: 3rd February 2015 by clutchcrossfit in WODS

Warmup- Crossfit Soccer

skill work :

3 rounds, not for time
10′ HS Walk (if cant walk- do 3 wallwalks +10 handstand shrugs)
20s chin up Hold – hanging from pull-up bar
rest 1 min
10′ HS Walk (if cant walk- do 3 wallwalks +10 handstand shrugs)
20s L Sit Hold – top of ring dip
rest 1 min

 

WOD: 4 Rounds-

Row 500m
10 Deadlifts 225/185
immediately after last round : 15 Box Jumps 40/30 (full stand)

2015 Fittest Games

Posted: 1st February 2015 by clutchcrossfit in WODS

Coach larry competed in Austin and we had a huge group to cheer him on! We’re missing about 8-10 people from this pic!