Comp Stuff!

January 31, 2013


Super rack, 1 minute per
Ankle mobility, 1 minute per
Posterior Chain Floss, 1 minute per

Group Warm up:

5 Hang Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
Strict Pull up and scaling review


Every minute on the minute for 10 minutes:
2 Power Cleans
5 Strict Pull ups

     Notes:  Alternate between the 2 movements each minute, so you will perform 5 sets of each movement in the end.  Work up to the heaviest possible weight for the Power Cleans.  For the pull ups you may do one at a time, but make sure you get full range of motion every time!  Add weight if 5 reps is too easy.  

Classic Conditioning:

With a 10 minute clock:
5 minute AMRAP of 
Dumbbell Snatches, 50/35
– then, no rest –
Run 800 meters
– rest the remainder of the 10 minutes –
Then immediately, with a 5 minute clock
2:30 minute AMRAP of 
Dumbbell snatches, 50/35
– then, no rest –
Run 400 meters

     Notes:  The DB Snatches are with one dumbbell and you can alternate between hands however you wish.  The movement initiates below the knee and you do not have to touch the ground for each rep.  Scale down the run distance if you will not make the time cutoff!

Advanced Conditioning

With a 10 minute clock
5 minute AMRAP of
Kettlebell snatches, 24/16 kg
– then, no rest –
100 Double unders
– rest the remainder of the 10 minutes –

Then immediately, with a 5 minute running clock:
2:30 minute AMRAP of 
Kettlebell snatches, 24/16 kg
– then (no rest) –
75 Double unders

Cool down:

Calf stretch, A LOT
Pike stretch, 1 minute
Active hang, 1 minute


It’s so beautiful.

We have a superstar team of Lara, Suver, McCoy, and Joe D going to wreck shop at the Winter Shakedown this Saturday at Axiom CrossFit in Rancho Cucamonga.  The next Saturday we have six, 2 person, co-ed teams representing at The St. Valentine’s Day Massacre at CrossFit Ventura.  If you have never seen a competition before, it’s like having front row seats to nail biting sporting events every 15 minutes or so, and in every direction you turn.  

I posted a list of things to bring if you are competing several months ago that I cannot find.  So I’ll rehash them here.

1.  Water and Food – Comps tend to last all day and sometimes into the night, and food vendors and water can be expensive and hard to find.  So brining your own grub and drink is something you’ll never regret you did.

2.  WOD gear!  – Anything you use for warm up and WODing is fair game.  For myself, Oly shoes and vibrams, sports tape, chalk, and a jump rope are essentials.  

3.  Creature comforts – Tent Cities usually are on asphalt or concrete and sitting on them gets old.  Camping chairs, big ass towels, sleeping bags and sleeping pads are welcome items.  Also, just because it’s the Winter Shakedown doesn’t mean you might not be in the sun all day.  Sun block, shades, and a hat are also smart things to bring.  

I try to KISS (Keep It Simple, Stupid) and this is the list I’ve come up with over years of competing and spectating.  Anyone else have any favorite things they like to bring?

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