Hopefully everyone is having a nice relaxing Sunday laying on the coaching and watching the Masters! First off congrats to everyone for a great showing during test week, not only was there quite a few PRs, but just an overall great vibe in the gym. Now that we’ve successfully completed test week I’m here to give you some insight on what to expect the next 3 weeks.
Once again a quick review on how we run our training cycles:
Week 1: Test Week
Week 2-7: Training
Week 8: Retest Week
Week’s 9 & 10: Transition weeks
Tomorrow we start our training period which we’ll break into to two phases:
3 week Base Phase
3 week Peak Phase
In the base phase my goals are:
Increase proficiency in Olympic lifts
Improve overall strength
Improve isometric and eccentric control in gymnastic movements
Our Schedule will breakdown in the following way
Monday – Olympic Lifting, lower body strength, and shorter heavier conditioning work
Tuesday – Gymnastics, upper body strength, and moderate weight length conditioning
Wednesday – Olympic Lifting, lower body strength, and posterior chain work
Thursday – Gymnastics, upper body strength, and moderate weight length conditioning
Friday – Lighter weight longer conditioning work
Saturday – Team Workouts, and muscle up skill work
My schedule recommendation is plan to train Monday through Thursday and pick either Friday or Saturday as a rest day. This schedule will allow for balanced development, and give you the full scope of the program.
Finally during the base phase our priority will be on becoming more proficient in movements and physical qualities. My challenge to all our athletes is to commit yourselves to moving well and to be precise in the skills that we are trying to develop. Prioritize your efficiency of movement over the weight on the bar or time on the clock. We’ll have plenty of time to compete during our peak phase and retest week.
Two to go folks! I want to encourage everyone to hang in there, the end is in sight! The open always starts out with a ton of excitement and energy but once we hit week 4 things begin to “grind” (for lack of a better word). So just remember why and how you started this deal, and lets all finish strong!
Logistically we’ve got allot going on this week! Rxer have a new HSPU standard and we’re working with multiple barbells for our scaled athletes.
Handstand Push-ups:
For my athlete’s going Rx this week make sure to watch and read the full description of the workout at the CrossFit Games site. For 99% of our athletes we will use chalk to mark your spot on the wall, it you are videoing your attempts because you have a chance to finish in the top 20 in our region we will use tape so the line is visible in the video.
Scaled Version:
If you do not have the ability to do HSPUs the scaled version calls for Push Presses and Clean at different weights. This means you will need to set up two barbells. Because of this we will be placing folks in specific heat to ensure we have a proper amount of equipment.
Summary: Like always please:
Sign up for class (everyone even if you are a competitor or unlimited member)
Show up on time or early
We will run 2-3 groups depending on how many folks sign up for each class
Tomorrows CrossFit Open Workout will be much simpler logistics wise.
1. Sign up for 9 am or 10 am class if you’d like to do 15.2
2. Show up on time (or better yet early)
3. We will warm-up as a group
4. Get after it!
additional notes:
– We will be open for Open Gym from 11 am – 12:30 pm Sunday, we will have a hard stop at 12:30 pm so make sure you get to the gym and get started no later then 11:30 AM.
– Scores submitted Thursday – Sunday will be validated Monday morning
– Scores submitted on Monday will be validated Tuesday morning
– Test week(s) starts next week and will be spread out over the next two weeks (see schedule below) to keep you guys fresh for the Open.
– Whole life challenge peeps You’ll have all next week to complete your workout retest, it will be the class workout on
Whose excited? I know I am after last night incredible turn out for the Open Announcement!
Below I’ve included a run down for how we we’ll operate 15.1 tomorrow. For the TL;DR crowd here are the high points:
1. Sign up for Class now… like 5 minutes ago now.
2. Get here early there will no group warm-up
3. Be ready to judge
4. Know your weights and scaling options.
5. Have Fun
Class Times
We will run 15.1 in the 9 AM and 10 AM classes tomorrow morning. The earlier you sign up for class the more organized everything will be, so do so here asap! THE FIRST HEAT FOR EACH CLASS WILL BEGIN AT 9 AM AND 10 AM. Read that again. This means there will be no group warm-up, you will need to warm-up on your own and should get here appx. 15-20 minute early to do so.
Heats
We will run 3 heats of 10 in each class, and the tentative schedule for each heat can be found HERE. We will group everyone into groups of 3 which means one person will do the workout, one person will judge, and one person will be warming up then we’ll rotate. I will be updating the heat sheets periodically throughout the day, and tomorrow morning. So if your name doesn’t show up immediately on the heat sheet don’t freak out. Make sure to sign up ASAP to save one of the 30 spots available in each class.
Scaled, or Rx
Notice on the heat sheet you’ll be grouped as Scaled Men (S M), Scaled Women (S W), Rx Men (Rx M), or Rx Women (Rx W). Take a look at the listed scaling option and explanation of the workout HERE and HERE and be prepared to do the variation of the workout you’d like to do. If your listed on the Heat sheet in the wrong scaling option just let us know either by shooting me a quick email (wes@crossfitaustin.com) or when you get to the gym. Additionally the workout contains a 1 RM Clean and Jerk at the very end, please have a number in mind for that as you will set up your station with the appropriate weight before the workout begins.
Finally make sure you’re patient even if everything falls apart and is a total wreck we’ll make sure everyone gets 15.1 in! Most important have fun!
Tomorrow we begin our next training cycle, which means test week is upon us. This will be an abbreviated training cycle taking us through mid December with the retest week falling on the week of December 15th-20th. This will give us 5 weeks of training book-ended by our test / retest weeks, and will also allow our transitional weeks to fall during the Christmas / New Year holiday weeks. As we embark on this stretch of training be aware that with less time between test/retest improvements will be seen by focusing on the following elements.
Skill Development
Movement Quality and Technique Development
Mental fortitude
So be prepared for more learning and teaching from your coaches, and more concentrated intense doses of work that will challenge your ability to “Push” both mentally and physically. This will be our 2nd to last training cycle before the CF Open so most of our tests reflect movements and time domains that you will see in the open. Remember your ability to do well in anything starts with the training and work you do 12-24 weeks in advance of the event, not what you can cram into the week(s) of the event. Below you’ll find the tests and schedule for the week and some quick notes on tomorrow’s tests. Enjoy!
Monday 11/5
A.
In 15:00
Clean Complex
1 Hang Clean (Power or Squat)
1 Full Squat Clean
1 Front Squat
1 Jerk (any variation, push press is allowed but not recommended)
*After warm-up with a partner start with an empty barbell, and build up to as heavy as weight as possible.
Notes:
Complexes such as this one allow us to train the ability to do more technical power movements under fatigue. They also force the athlete to be more precise and proficient in various elements of a given movement while maximizing training time. The increase physical and mental demands of this complex will allow us to simulate a 95-100% effort clean and jerk without actually putting that load on the bar.
B
7:00 AMRAP
7 Burpees
7/arm Alt. DB Snatch @ 35 / 20
*Total reps recorded
Notes:
This amrap falls in the aerobic power zone (think 1 mile time trial) for the majority of our athletes. As with a good deal of our tests this cycle managing the work and being precise and efficient with movements will be the key to a good score. With a “short” time domain and high turnover movement athletes must find a pace that is aggressive but also sustainable which is no easy task. This is a great test to see what end of the anaerobic / aerobic spectrum you fall in so pay attention to what your limiters are and refine for your approach during retest week!.
TUESDAY 11/4
Active Recovery / Make up Day
Wednesday 11/5
“OPT 3”
A. 3 RM Front Squat
B. 2 RM Snatch
C. Max Reps of CTB Pull-ups (1 set)
*Record results for all 3 tests and add together for your “OPT 3” score
Thursday 11/6
4 Rounds
15 GTO @ 75 lb, 55 lbs
30 Double Unders
400 M Run
Time Cap 30:00
Friday 11/7
Active Recovery / Make up
Saturday 11/8
20:00 AMRAP
10 HSPU
20 PC to OVHD 135/95
30 TTB
40 Ball Slams
50 Wall Balls 20/14 Max Cal Row for remainder of time
Presented By Fringe Sport / Vaughn Weightlifting & Onnit
Saturday November 22nd
9 AM – Noon @ CrossFit Austin’s GRAND {re}Opening
Registration Opens Wednesday October 29th @ Noon
>>Register Here<<
General Info
The Jack and Jill Classic will feature two team workouts. A strength based workout and an endurance based workout. The top 3 teams in each division will take on one more workout to earn additional bonus points to decide .
Each team will be scored based off of rank in each workout and the team with the lowest overall score will be the champions.
There will be 2 divisions to participate in: Choose Rx – or – Scaled
1 Male + 1 Female competitor/team, 15 teams per division
Movements and weights will be representative of what an athlete might see in the CrossFit Open. Higher skill weightlifting moves like a snatch, and/or clean and jerk may be included. Moderate skill gymnastics movement such as pull-ups, rope climbs, and/or toes to bar maybe included. The RX division will NOT include muscle-ups.
Scaled Division:
1 Male + 1 Female competitor/team, 15 teams per division
Movements will be representative of what an athlete might see in the CrossFit Open. Lower skill weightlifting movements such as cleans, deadlifts, and/or front squats may be included. The scaled division will NOT include moderate skill gymnastics movement such as pull-ups, rope climbs, and/or toes to bar. The scaled division will NOT include muscle-ups. Weights will 20-30% lighter than what an athlete might see in the CrossFit Open.
Events
Event 1 & 2 – Strength WOD
“Superiority Complex”
Power Clean + Hang Squat Clean + Front Squat + Hang Clean (Power or Squat)
*This is a “ladder” style workout each team will have 1:00 minute at each station men and women will lift on at the same time. Each station is worth 8 points, and partial points will be awarded. If the athlete(s) cannot complete the entire complex they may perform as many DL as possible in the remaining time as a tiebreaker. *
“Superiority Complex”
Power Clean + Hang Squat Clean + Front Squat + Hang Clean (Power or Squat)
In this event, teams work their way through a series of stations with progressively heavier barbells. There will be a female and a male barbell at each station and male and female athletes will work at the same time. At the call of “3-2-1 … Go!” the team will have 50 seconds, during which both the male and female must complete the barbell complex. After the 50 seconds are up, they will remain at that station for 10 more seconds until the call of “rotate.”
All of the teammates who successfully completed the lift within the 50 seconds may advance to the next station. If an athlete does not complete the complex in the 50-second window, they will not advance to the next station. Athletes only get one attempt at each station if the athlete fails at any element of the complex the lift is over. If athlete does not complete the complex they may finish the 50 seconds out with as many deadlifts as possible to serve as a tiebreaker.
The complex repetition must be fully complete within the 50-second window. If the athlete is still moving at the 50-second mark, the repetition does not count.
Scoring
Each athlete has the opportunity score 4 points at each station, 1 point for each element of the complex. If athlete fails to complete the complex they will receive a point total equal to the number of elements of the complex the athlete completes.
Example:
1 Power Clean (PC) completed = 1 pt
1 PC + 1 Hang Squat Clean (HSC) completed = 2 pts
1 PC + 1 HSC + 1 Front Squat (FS) completed = 3 pts
Full complex completed = 4 pts
This will be scored as two separate workouts. Males and females will be ranked separately and the team with the best combined ranking will receive points for their corresponding rank.
Scoring
In the case of two athletes that have the same point total the tie will be broken by the number of deadlifts that athlete completed. If there is still a tie the athletes will share the ranking.
Movement Standards
Complex
After the barbell is initially power cleaned it may not touch the floor again throughout the remainder of the complex.
Power Clean
In the Power Clean, the barbell goes directly from the ground to the front rack position in one motion without passing through a front squat. This can be a muscle clean, a power clean, or a split clean. Once the bar starts its upward motion it must continue in an upward motion. The rep will be counted once the Athlete clearly shows control with the barbell on the shoulders, the bar directly over the heels, and the feet together. The hip crease must remain above the top of the knee, Athlete’s that drop below “parallel” into a squat clean will receive a no rep.
Front Squats
The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position.
At the bottom the hip crease must be below the top of the knee. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.
Hang Squat Clean:
The athlete may not lower the bar past the knees in the lift. The barbell must be received in the front squat position. A power clean followed by a front squat will not be permitted. Once the bar starts its upward motion it must continue in an upward motion. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
Hang Clean (any variation) :
The athlete may not lower the bar past the knees in the lift. This can be a muscle clean, a power clean, squat clean, or a split clean. Once the bar starts its upward motion it must continue in an upward motion. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
Event 3 – Endurance WOD
“Ballsagna” {‘balls-an-ya’ – like ‘lasagna’}
Rx
150 Wall Balls (2 balls 20/14, 10’/9’, one partner works at a time, )
200 M Run
100 Slam Balls (1 ball, 1 person works at a time)
200 M Run
75 Toes to Bar (Both Partners must remain hanging while reps are being done)
200 M Run
15:00 cap
Scaled
120 Wall Balls (2 balls 14/10, 10’/8’, one partner works at a time)
200 M Run
80 Slam Balls (1 ball, 1 person works at a time)
200 M Run
40 Burpees
200 M Run
15:00 cap
Notes
This event begins with teams begin at the Wall ball station. At the call of “3-2-1 … Go!” the teams begin the wall ball station working one person at a time. Once the teams complete all 150 wall balls the pair run 200 m. Team may not begin the slamball station until both teammates are at the station.
For the slam balls, partners alternate as they see fit; complete 100 slamballs. Once the team completes all 100 slam balls the pair run 200 m. Team may not begin the toes-to-bar station until both teammates are at the station.
Partners can alternate as they see fit at the toes-to-bars station until they’ve completed 75 reps. Both athletes must hang from the bar (no contact with the ground) for the toes-to-bar reps to count. Once the team completes all 75 toes-to-bar, team runs their final 200 m. The teams total time will be recorded once the final athlete passes the finish line.
Time cap will be 17:00. If athletes do not finish under the time cap they will be scored on total reps completed. Completed 200 m runs will count as 1 rep.
Scoring
The team’s score is its total time. Time cap will be 15:00. If athletes do not finish under the time cap they will be scored on total reps completed. Completed 200 m runs will count as 1 rep.
Movement Standards
Wall Ball
The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The ball must make contact with the front-face of the target. If the ball hits the bottom or top edge of the target or does not hit the target at all, it is a no rep. The rep is counted when the ball makes contact with the target.
Slam Balls
Slam ball must start on the ground and moves from the ground to full lockout overhead (full lockout overhead: the hips, knees and arms fully extended, and the ball directly over the body). The ball must remain in the hands until it passes the knees, and must be fully released from the hand before it can be picked up again for the next repetition.
Toes-to-bar
In the toes-to-bar, the athlete must go from a full hang with the heels behind the vertical plane of the pull-up bar, to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. One athlete must hang from the bar with both hands in contact with the bar while the partner performs repetitions in order for repetitions to count. .
Burpees
Each burpee must be performed perpendicular to and facing the slam ball. The head cannot be over the slamball and the chest and thighs touch the ground at the bottom. The athlete must jump over the slam ball from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the slamball.
Tiebreakers
In the case of a final tie in the top 5 head to head in workout 3 will be the tiebreaker. In the case of a final tie in the top 3, head to head in the final workout will be the tiebreaker.
Cost:
$100.00 per Male + Female Team {includes entry + t-shirt}
Registration:
opens Wednesday, October 27th @ 12:00 PM
