Workout Of Day (WOD)

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Earlier today, Keely, Alison, and I attended a six hour olympic lifting seminar.  Check out some cool action shots from the strong ladies! This Monday at CrossFit Ready we will be working on 2nd position snatches! Key points : 1. Shoulders in front of the bar. 2. Shins vertical. 3. Weight towards heel. 4. Elbows rotated out. 5. Bar right at the knees. Focus on staying tight and patience until you get to the first position (First position – shoulders over your hips, knees in front, and bar in your hip crease!). After you are done getting better with the snatch, we will be doing a new gym movement in our WOD. 15-12-9-6-3 hang clusters 95/73 burpees t2b calories 15min cap Hang Clusters = hang clean + thruster! How awesome is that!

This Sunday, CF Ready will be closed. Coach Daniel will be attending an Olympic lifting seminar to better his coaching skills for you all! If anyone is interested in attending, e-mail Jaycob (owner and coach of CF Monterey) to get your reservation for the weightlifting seminar. [email protected] subject “Weightlifting Seminar, CrossFit Monterey”. Next Sunday, April 20th, is Easter Sunday. Crossfit Ready will be open on for regular schedule! 9am strength and 10am long easter rabbit workout!

If you have been with us for awhile then you know Anthony, the Protein barista from Progenex. He will be coming to CrossFit Ready ALL DAY this Tuesday, April 8th! He will be providing you with delicious, nutritious, high end Protein shakes after your amazing workout..and….. will be providing some cool Progenex “swag” with every purchase of Recovery or More Muscle. Don’t miss out!

Over the last 5 weeks many have been taking part in the CrossFit Games Open Competition. I’m sure every member of CrossFit Ready is aware of this at this point as it does create some distraction to what we normally do in our gym.  For those of you that have had to put up with the extra activity, and sometimes chaos, we appreciate your tolerance and your cheering for others.  For those of you that were competing, we applaud you. For each and every person that signed up and did the wods, all I can say is……..BRAVO!!  You are all so inspiring and you all did awesome.  I can’t even express how proud of all of you I am.  Proud on many levels.  Many of you might not understand why.  Let me break it down: 1)  The First Timers:  There are many people that signed up not even knowing if they would be able to complete whatever was going to be thrown at them.  Remember, no one knows what it’s […]

  For the next Open workout we have 14.4 : MEN - includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN - includes Masters Women up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target 30 cleans, 95 lb. 20 muscle-ups   NOTE! Special Tiebreak At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time. For example, a male athlete finishes […]

For the next Open workout we have 14.3 : Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35 reps 15 box jumps, 24-inch WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts, 10 reps 15 box jumps, 20-inch 135-lb. deadlifts, 15 reps 15 box jumps, 20-inch 155-lb. deadlifts, 20 reps 15 box jumps, 20-inch 185-lb. deadlifts, 25 reps 15 box jumps, 20-inch 205-lb. deadlifts, 30 reps 15 box jumps, 20-inch 225-lb. deadlifts, 35 reps 15 box jumps, 20-inch   NOTE! Special Tiebreak In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you […]

So far we have  conquered 2 of the 5 open workouts. In those 2 workouts we have have seen 3 movements which many of us have trouble with: Coordination – The Double Unders. Skill and Strength – The Chest to Bar Pull-up. Mobility – The Overhead Squat. What does the Open do? It shows us our weaknesses. It shows us what we need to work on. It makes what we avoid in classes the unavoidable. It also shows how amazing the human body and will are when put in a stressful situation. Many of you were faced with a challenging movement, and conquered it! Many of you strung your first 30 double unders in a workout. Many of you conquered Chest to bar pull ups for the FIRST time! Not one pull up or 2, but 5…10! Thats amazing! You pushed yourself, you focused on the task at hand and did better than you have ever done! A few examples, Greg, couldn’t do one double under for 14.1 on Sunday. […]

  For the next Open workout we have 14.2 : Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 95/65 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds RULES of Engagement : 1.  Pull-up bar needs to be at least 6inches above your head when standing tall. 2. Men – 95lbs on the bar, ladies 65lbs on the bar. 3. Have to get full depth and extension. 4. Have to touch your chest on the pull ups.   GAME PLAN -1. For the majority of us the chest to bar pull ups are going to be the gamer changer. They will be chewing up chunks of our time in this workout. BREAK THEM UP from the beginning. I say it in every class, never hit fatigue. Short breaks and short sets. 5/5 for the round of […]

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