Brian
Warm-Up
Coach’s choice
WOD prep
20 minutes to build to a heavy 2 dead lift and a heavy 2 push press from the floor.
WOD
In 2 heats
Short and Sweet
AMRAP 5
3 deadlifts(275,185)
7 push presses(115,75)
*This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.
Option 2
AMRAP 5
3 deadlifts (185,125)
7 push presses (85,55)
Option 3:
AMRAP 5
3 deadlifts (115,75)
7 push presses (45,35)
Post WOD
Banded hamstring stretch 2 minutes per side.
Endurance & Stamina WOD
3 x 8 min with level change
Pre-set the monitor for a work time of 8:00 and a rest time of 4:00. Let your stroke rate vary as follows per interval: First interval: 3 minutes @ 20 spm, 1 minute @ 24 spm, 3 minutes @ 22 spm, 1 minute @ 26 spm. Second interval: 2 minutes @ 20 spm, 2 minutes @ 24 spm, 2 minutes @ 22 spm, 2 minutes @ 26 spm. Third interval: 1 minute @ 20 spm, 3 minutes @ 24 spm, 1 minute @ 22 spm, 3 minutes @ 26 spm. During the rest time continue rowing at light pressure.
CFS Brief:
The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
Here are step-by-step instructions on how to sign up in English, Portuguese and Español. Be sure to sign up for the CrossFit Synergistics team!
New CFS Apparel Available in On-Line Store
New CFS apparel is now avaialble through a temporary on-line store that we have set up. This store will be available until Wednesday, February 14th.
Short and Sweet
75#DL / 35# Push Press, 9+1
Nice partnering with Irena today. I’m in the fitness category for sure, aspiring for more.
Love those short WODs
10+3
185# deadlifts (on two jerk blocks) since I can’t go from the floor yet.
65# strict”ish” press…tried to push press but can’t dip much with the boot.
Focused on pushing the red line a little bit.
Great load choices! Way to push that intensity.
“Short and Sweet” (finally, a WOD named after me!): 5 Rounds
145# DL | 70# Push Press
Felt like challenging myself today and the push press felt good in the warm up. I succeeded in challenging myself and probably fought through the push press more than intended. On the plus-side, the dead lifts felt really good and made the push press bar fly off the ground. Fun working with Melissa today – she did great! Liked John’s reiteration of goals and why each of us enters the box – it’s different for everyone and even changes day to day. I’m with John and would like to be healthy and active at 95.
Short and Sweet: 8 + 7 (135/55)
Felt great about my weight choices. Went lighter than I originally thought I would, but I wanted to move quickly and well. Great talk before the workout, John – it’s good to take a step back and remember why we’re doing this every once in a while! Also, the 5 minute WOD did not disappoint!
Wouldn’t the WOD be named “Short and Sassy” if it was named after you Deb?
I guess I never thought of myself as sassy. Short, yes. Sassy…I could probably get used to that.
7+1 RX
Short and sweet
155# DL 65# PP
9 ROUNDS
Nothing short or sweet about that – nice job!!
7 + 3 rx
Short and sweet
6+4
#215 / #95