Crossfit Open Workout 17.4 Standards

Here are the workout standards for Crossfit Open 17.4 Workout

Crossfit Open 17.3 Recap

Coming in to this years Open, as I stated before, my goal was to Rx each workout, and not a cheap Rx where I only do one of the movements.

One of my many weakness is any weight overhead, it comes down to strength and confidence.  About a month before the Open I started to work with Allison who is a coach in my box,  I respect her greatly for her knowledge and ability to coach. I went to her and asked that she help me with weight overhead, seems simple but most sessions i would only use a empty barbell, far from the 95lbs needed to Rx 17.3.

In my box ( Rocky Lake Barbell ) we have awesome weightlifting coaches, the box is divided into a Crossfit side and a olympic weightlifting side with lots of cross over.

I did 5 sessions with Allison prior to attempting 17.3 , the last session was right before I attempted the workout on Monday, the session started with a women's bar, mens bar, then started to load on weight. This session was more about confidence building then anything. Right before the workout I tried to back out of the workout saying it would ruin the progress, really I was afraid of it. Allison told me we would just take it one rep at a time, we wouldn't rush. Well lets just say it worked, I hit 14 PR snatches at 95lbs and was super pumped!!

This is all about seeing your weaknesses and taking the time to fix them, I still have alot of work to do, but this was a great starter.

  

Crossfit Open 17.2 Muscle Up

Crossfit Open 17.2 Recap

Well this is the week.... It's the week of the muscle ups, can I continue and do 17.2 RX?

Leading up to 17.2 I had been practicing muscle ups with a couple girls from my 10am class, after class we would all work on muscle ups, I was able to get a couple but they would not count as reps due to the standards, a week prior I tweaked my shoulder alittle so I avoid all practice, i was just hoping the hours of youtube videos and adrenaline would pay off.

So the plan for 17.2 was all about pacing, I would take my time, break up the toes to bars and have energy and time to try a few muscle ups.

Everything went as planned and when I arrived at the bar for the muscle ups I felt pretty good, I channeled my inner ape and was able to pump out 2 muscle ups!!! I was so pumped

17.2 is in the books with a score of 80 reps RX.

( I'm in the law enforcement division here in my province and after two workouts I'm sitting 9th out of 13, so I have alittle work to to)

 

Crossfit Open 17.1 Recap

Well The Crossfit Open Has begun, and 17.1 was announced the other day...

17.1 was is a combination of dumbbell snatches and burpee box jumps.

My goal going into this years Crossfit Open was to Rx all of the workouts, which would be a challenge to be as I know muscle ups, handstand push ups and a few other movements i struggle with will show up. 17.1 is a very doable workout, I will just find the 50lbs dumbbell snatches a little heavy.

Well 17.1 is done and in the books, I'm not one to redo workouts but if I did I would pace myself better. I went hard out of the gate and died off.... Overall I am happy with a score of 175 reps RX.

On to 17.2

Crossfit In Canada

This is how us Canadians get ready for the 2017 Crossfit Open

2016 Crossfit Games Leaderboard Day 1

Here's the Top 20 Men and Women after Day 1 at the Ranch, which was a throwback to the beginning. Sorry posting from my phone for now..

 

2016 Crossfit Games Event 1 - Ranch Trail Run Demo

2016 Crossfit Games: Monday Night Announcement

Athletes who Completed The Open Workout 16.2

Kara Webb Does The Open 16.2 in 15:07

Here's the Video of Kara Webb doing The Open 16.2 in 15:07

 

The Crossfit Games 16.2

Open Workout 16.2 Standards

Crossfit Open 16.2 Prediction

Well 16.1 is in the books and 16.2 in less then a hour away, so that means it's time to offer my Crossfit Open 16.2 prediction.

The Dave Castro loves to tease the Crossfit community, so he has offered up two clues to what The Open 16.2 will be.....

Clue #1 - A book cover titled " The Grapes Of Wrath " which is a Penguin Classic : What sticks out here the most to be is CLASSIC - So I think this will be a classic workout.

Clue #2 - A picture of a fire hydrant - What I think here is , Hydrants put out burning things.... So a Burner ( Quick ) and  Firefighters use Hydrants, they also use ladders.

So when I add these together I think a Quick burner of a workout, A classic Ladder workout.... Maybe something with Clean and Jerks and toes to bar or handstand Push UPs...

Lets see
Kennyo

Rich Froning: Day at the Office

This is a pretty cool video showing a day with Rich Froning, I love how he is always mentoring a new up and comer in the Crossfit world, Dan Baily was in that role not to long ago.

Also you see that Rich is such a normal guy with his 4th title on the line he's still out there playing tackle football and pickup hockey.
 

 

CrossFit Open 14.1

The CrossFit Season has began, and on Thursday night the first open workout was announced live on the Crossfit site. The workout (14.1) is the same as 11.1 from a few years back.

 

Workout 14.1

10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb.

Here's the top 5 scores so far, even though I know Rich Froning has recorded a 444..... How did you do?

(1)	Jason Khalipa	(442)
(2)	Scott Panchik	(435)
(3)	Ronnie Teasdale	(406)
(4)	Jake Holmberg	(401)
(5)	Olivier Donais	(400)
(5)	Philip Trojanowski	(400)

CrossFit T-Shirts

I always love to wear different T-Shirts or socks when I go to CrossFit, so as I worked my way through my graphic T-Shirt Collection I started to look online for new shirts. A lot of the shirts were $20 + so I started to wonder if I could make them myself?

Before Christmas I bought a basic Silk Screening Kit and last week I fooled around with some designs.

My first batch came out yesterday, I made two Beard Strong T-shirts that I'm pretty happy with, what do you think, would you buy them?

Front Squat CrossFit Tips

The other day I set a PR in the Front Squat, I have learned to love squats ever since starting Crossfit and I have seen big gains in that movement.

We have great coaches at our box so I wanted to pass along a few tips to help you with your Front Squat.

1. Do More Front Squats.... A lot of people shy away from Front Squats because they are harder and you can't do as much weight but you'll never get better at them unless you do them.

2. Do your Squat training right after your warm-up.. You wanted to be rested while trying to gain that strength, save the high intensity work for last.

3. Mobility. This is a area I need to work on, I find my mobility poor in my back and shoulders so it effects my squats.

4. Get Those Elbows Up!   You'll have to work on your mobility in order to get your Elbows up, you need to use those elbows to lead you up.

5. Squat Deep.  Get those squats low, it helps activate the butt muscles and uses all those muscles to help push you to bigger gains.

6. Drop Down. When you start your squat make sure your hips go straight down vs back, which will cause your upper body to go forward and just mess everything up.

7. Loosen that Grip. When doing a proper front squat you shouldn't need to grip the bar, the bar should be sitting on the shelve created by your shoulders and the bar should just rest there. Don't have a death grip on the bar.

8. Lock it in with your breath - Use your breath to lock in your spine, tighten those glutes, lock the spine in with that breath and go.

Hope this Tips help you PR each week....

Thanks to my coaches at CrossFit Exertion for all the help.

Kennyo

Front Squat PR

Today was my first day back at CrossFit in about a week, I had hurt my shoulder/Chest and thought it was fully healed and went back a little too hard kinking it, so I took the last week off.


I love CrossFit on Monday as it's always a Squat day at my box.  So in part A I was able to PR on my front squat, prior to today my front squat was 205lbs. I think I could have gone a little heavier if I would have attempted the lift earlier in the 10mins of squatting. Today I was able to push out 225lbs for my PR.

I will Post tips soon for Front Squat..


Today I was rocking my new Captain America socks... I think they gave me the power for my PR...lol

Here's todays WOD


A.) Front Squat into a HEAVY Single in 10 minutes
rest 4 minutes
 
B.) Drop 15-20% and perform 1-3 reps every 30 seconds
for 6 minutes

C.) EMOTM 12
Power Clean
6-2-4-2-6-2-4-2-6-2-4-2
(keep the same weight)

rest 4 minutes

D.) For Time
25 KBs- American 70/53
20 Box Jumps 24/20
15 Burpees
20 Box Jumps 24/20
25 KBs 70/53

Tips for CrossFit

Here are a few CrossFit tips that I picked up in my short time performing CrossFit.



Photo from Crossfitzone

 

1. Sleep, Sleep, Sleep.... In order to see gains and stay healthy you need your 8 hours or more of sleep.

2. Food... Breakfast is everything, you need energy for your workouts and to get your through the day. Eggs are a awesome way to start your day. People say proper food will lead to PR's for the first while.

3. Warm-up.... If your running late getting to the Box, make sure you warm-up. I learned this by making the mistake of not warming up properly and hurting myself.

4. Work on your Mobility, this is where you will see your gains.

5. Don't over train, my of the trainers was talking about stress and how it effects your body, you have to remember that overtraining stresses your body as well.

6. Take it easy on the advanced movements like muscle ups and butterfly kips, I know we all wanna do them, but until your advanced you'll only hurt yourself.

7. Build up your grip, You'll get to a point where you could deadlift more but your grip just gives out.

8. Have fun...