The first workout was a test of your engine…. this workout is a test of you skill and strength. There is a lot to this workout, but I will be brief. We have other news. I went ahead and threw in the entire workout and all its variations regarding scaling and master (etc) for this week’s Open workout. It’s a doosey! I remember this one and I remember how… effective it was. Haha. To get to the bonus rounds you have to put your head down and get to work. The faster you get the round in, the more time it’ll give you for the heavier weight. That precious time is just that. The squat cleans get monumentally more difficult, but if you planned ahead and give yourself some cushion on the lighter weights, you have a chance to rack up more reps at the heavier weights! This one may be one you want to test tomorrow. Give your toe-to-bars some love and attention tomorrow and see if it is worth going Rx’d. Scaled has a much different stimulus, so be mindful of your capabilities in how you are going to approach it. That’s a lot of toes-to-bars, and there is limited time, so make sure you are able to get those toesies to the bar for that many reps. You guys do plenty of weight, so if you are on the fence I would dictate your toe-to-bar skills and abilities on this one. You either have them or you don’t… that applies greatly to the double unders as well. This is what the Open does. Have we done are homework?? I am working weaknesses and areas I need to improve on?? Or do I default to what I am familiar to?? This is it!! Good Luck. I will be available for most of the classes tomorrow so don’t hesitate to ask for help on this one. I really like this workout. So if you are planning on coming in on Saturday to do 19.2 with all of us tomorrow should be a rest day buuuuuuuuuut….. I strongly encourage you to come in and work on these movements. Not enough to effect Saturday, but enough that should give you a plan to decide if Rx’d or scaled is better, and how to have your rep breakdown. I do encourage breaking your T2B’s early. You don’t want to hit failure, and then have to have big breaks or a bunch of failed reps.
Ok, so this month’s Legend Of The Month. I’ve just been itching to give. I want to make known that I have a laundry list of people in mind. The timing is not coming from a performance based, but rather of necessity. Enjoy with them their season of achievement and honor. I wanted to do two people of month, but I would rather have favor placed to just the one individual.
A legend is someone that changes something. Either by creativity or authenticity… probably both. If you feel you have to do more, and more, and more then all we are functioning from is a place of performance. Many times it is not about adding more. When they made bombs back in the day, they used gun powder. The bombs got bigger, and more gun powder was added. It wasn’t until the atom bomb came that they took the smallest of something, opened “it” up and came something more powerful than had ever existed. Don’t always feel that adding more will do the trick. It is about finding the what you already have inside, exploring that, and bring that out to the world. Trying to be something, or a certain type is never satisfying, nor will it get us anywhere. Be true to yourself and who you are, and use the characteristics that make you “you,” what ever those may be. That is where true beauty is generated… it’s different for each of us, as we are all created to be different. To make a different sound and unique waves. Those are our Legends. When they speak of us, they speak like those that do about the stars, because there is light in you.
Melanie you have improved across to board in so many ways!! And there is honor in that. You make things fun too. I constantly hear a little yelp from you during your workout that, for one, let’s me know you can be going faster (lol just kidding). But two, you can see that you are having fun and want others enjoy themselves. Your attitude is nothing but positive, encouraging, and gravitating. It’s infectious. We all have things in our lives that effect us positively and negatively, and you seem to overcome any challenge. #iwanttobelikemelanie! Your commitment to better yourself is noted. I see you for every open gym and every chance you get to improve… and you do. Keep up the great work and I’m sure you’ll keep amazing me.
Rx’d
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
**Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb.
Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb
Stop at 20 minutes.
Scaled
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises*
50 single-unders
15 squat cleans (weight #1)
25 hanging knee-raises*
50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
**Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb.
Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.
CrossFit Legends Of The Wilderness 