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Nothing puts competition days in better perspective than the CrossFit Games Open. Five weeks of real competition during which you want to be ready to give it all, put it all on the line. But how do you do that – and be ready for competition once each week for five weeks?

Here’s what I’d recommend:

Start with the Competition day that you want to be ready for – in this example, lets call it Saturday… then work backward.

Saturday – competition. Get good sleep the night before. Show up early. Warm up. Mobilize. Practice workout specific movements. Break a sweat. Then let it all hang out!

Friday is your practice / play day. Since you know the workout, you can break it down, testing work/rest ratios, how long a round will take you, deciding when to take breaks and how hard to go in the first round so that you’ll make it through to the end with momentum and strength. And then don’t forget about the little things – what equipment to use/wear, what shoes work best, grips or no grips, type of bar, moving through the room, etc. There really isn’t a metric that isn’t worth looking at so that you go in to Saturday with as much specific knowledge and experience of the WOD as possible.

Thursday is a rest / recovery day. This is yoga for me, but it could be anything (or nothing at all) that allows your body to rest and recuperate.

Wednesday is a practice day… one in which you should definitely break a sweat, maybe even do something moderately hard, but you should definitely not red-line or go for a 1RM. It’s a day to hold back.

Tuesday – this is your second potential hard day of the week – depending on how you’re feeling after Monday. If you need it, you can make it an easier day that allows you to recover from Monday. Otherwise, go hard.

Monday – this is your first of two optional hard days during the week (the other is Tuesday). 

Sunday – recovery / rest. Go easy, or do nothing at all.

This is the routine I’ll be following as much as possible for the remaining five weeks. Looking forward to having as many of you as possible taking part in this years Open alongside!


Wednesday’s Workout
Practice

A) Double under skill practice

B) 4RFQ (:30:30)
Thrusters (50-55%)
Jerks
Kipping CTB pullups

And Coming Wednesday
Practice

A) Toes to bar skill practice
 
B) 3 RFQ on the 6:00
15 Burpees
20 Deadlifts (45%)
25 Wallballs to 10’
**4min Cap each round**

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Man, you guys really know how to bring the fun and energy to a competition day. Saturday was a blast and I’d like to congratulate all of you who are putting yourselves out there to participate in this year’s Open, Rx and Scaled athletes alike. It’s so fun to watch you go for it.

Without further ado, here are the results from this week’s AM vs. PM battle.

Week 1, 15.1’s Champion is …

The AM Team!

To remind you of the criteria from which teams are scored, here are the four categories, equal emphasis placed on each: Participation, Philanthropy, Spirit, and Performance. Spirit is subjective and is determined by a six-coach vote with Annita as the tie-breaking vote if need be. Participation is a head count of who comes to the Saturday event. (We realize that sometimes members are out of town and can’t help it. We get it. Believe us, it all washes out.) Philanthropy: The team that drums up the most money for the week for the Resiliency Project.  And Performance is determined by adding up the seven top Rx Scores from each team — regardless of gender — and the top three Scaled Scores from each team. Whichever team has the highest raw number (this will depend on the workout’s scoring, obviously), takes this category.

Here’s which team won each category:

Participation: AM Team by ONE member
Philanthropy: AM Team by A LOT thanks in large part to Jordan Grotzinger
Spirit: PM Team, 6-0 vote
Performance: AM Team by just a 4% margin

Great job, AM Team! We’re excited to see what next week brings.

As for the top overall performers for CFLA, here are the best scores — regardless of teams — broken down by top three Rx men, top three Rx women, top two Scaled men, and top two Scaled women — and divided by the 15.1 workout and the 15.1a workout. These are the names that will go on the black board in the Tall Room.

Top 3 Rx Men – 15.1 in reps                  Top 3 Rx Men – 15.1a in lbs.
Zach Goren, 182                                             Zach Goren, 265
James Ford, 157                                             TJ Langer, 245
Kevin Kurz, 152                                              Matt Cipolla, 235

Top 3 Rx Women – 15.1 in reps           Top 3 Rx Women – 15.1a in lbs.
Alyssa Parker, 147                                          Alyssa Parker, 160
Niki Marek, 138                                              Shirley Brown, 160
Shirley Brown, 133                                         Ryan Gorman, 150

Top 2 Scaled Men – 15.1                          Top 2 Scaled Men – 15.1a
Pete Mann, 189                                               Matt Cerussi, 205
Christian Donohue, 178                                Justin Remeny, 205

Top 2 Scaled Women – 15.1                   Top 2 Scaled Women – 15.1a
Tanya, 256                                                       Renee Reiff, 115
Kim Smith, 196                                               Monica Sone, 115

 

Tuesday’s Workout
Practice

A) Back squat (Use 90% of 1RM + 4-10lb as 1RM)
75% x 5
85% x 3
95% x 1+

B) 3RFT
5 Squat snatches (60%)
15 Toes to bar
**10min Cap**

C) AMRAP 6
10 Pistols
10 Box jumps

And Coming Wednesday
Practice

A) Double under skill practice

B) 4RFQ (:30:30)
Thrusters (50-55%)
Jerks
Kipping CTB pullups

 

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I’m sure some of you Morning Missiles and Night Riders would like to know the official results of the Open?  We will be announcing this info very soon…

In the meantime and if you haven’t met him already I’d like to introduce you to the former head trainer at Crossfit Mount Kisko, beast of an athlete, nutrition specialist, personality dynamo, lover of Bruce Springsteen – Kevin Kurz. Mr. Kurz just passed through the CFLA apprenticeship program and is now joining our full time coaching staff. 

Here are a few words from “Kritter” himself:

“I am very excited to announce that starting March 10th, I will be coaching the 6 and 7am classes on Tuesdays and Thursdays. I have been CrossFitting since 2009. I am a CrossFit Level 1 trainer and have been through the CrossFit Olympic Lifting Certification Course. Currently I am working towards a certificate in clinical nutrition through a pre-med program at UCLA. Over the next 1-2 years, I plan to implement a nutritional assessment program at CFLA to help members achieve more fitness, health and well being. I am 100% dedicated to bringing our members safe and efficient coaching. And I promise to contribute great energy and my growing expertise to this community that already strives for mental, physical and overall personal development.” – Kevin Kurz (aka “Kritter”)


 

Monday’s Workout
Competition

“Cowboy”

AMRAP 12
30cal Row
15 Overhead squats (95/65)
**Courtesy of Crossfit New England**

 

And Coming Tuesday
Practice

A) Back squat (Use 90% of 1RM + 4-10lb as 1RM)
     75% x 5
     85% x 3
     95% x 1+

B) 3RFT
     5 Squat snatches (60%)
     15 Toes to bar
     **10min Cap**

C) AMRAP 6
     10 Pistols
     10 Box jumps

 

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 Tonight the 15.1 workout was announced, which means the CrossFit competitive season 2015 is official open. Fun! Did you see the workout?  (See below, under Friday’s workout.)

What do you think? A grip burner? Deceptively light? Looks like fun?  If you’ve done it, what did you think? Would you have done it differently? Let’s hear your thoughts and strategies!

 

Friday’s Workout
Competition

CrossFit Open 15.1

AMRAP 9
15 Toe to Bar
10 Deadlifts (115/75)
5 Snatch (115/75)

**THEN IMMEDIATELY INTO**

15.1A
6 minutes to find:
1RM Clean & Jerk

And Coming Monday
Competition

“Cowboy”
AMRAP 12
30cal Row
15 Overhead squats (95/65)
**Courtesy of Crossfit New England**

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Today my share is simple. A recipe with 8 ingredients, most of which I’d bet a lot of you have in your  home right now. I made it last night and it was wonderful and WLC compliant. The ingredients are straightforward and it takes a little over an hour and can feed 3-4 people (depending on appetite). I served it with sautéed parsnips and roasted broccoli . 

It’s not an original, but a simple recipe that is slightly adapted from what I found on Tasting Table.

Braised Chicken Quarters

What you will need:
4 chicken quarters or 8 chicken thighs (skins on)
salt and pepper
Olive Oil
2 Lemons, 1 thinly sliced, 1 for juice
2 Yellow onions-thinly sliced
12 cloves garlic, whole and peeled
1 tsp dried oregano (fresh will work too)
1 cup green olives

What to do:
1. Preheat oven to 350 

2. Salt and pepper both sides of chicken. Heat large cast iron skillet or oven proof dutch oven on medium high heat, then add a few tablespoons of olive oil. 

3. Brown chicken about 5 min skin side down first, then flip and add in garlic, cook another 5 min on other side.  Remove chicken and garlic from pan and set aside (or put into large 9x 13 pan, if your skillet isn’t large enough to hold all your chicken)

4. In hot skillet add in onions, lemons  and oregano and season with salt and pepper. Stir frequently until soft and fragrant.

5. Add chicken and garlic back into pan with onions. Add olives and juice of one lemon. Bake 40-50min. 

Enjoy, then tell me what you think or you can share with you think CF Open wod 15.1 will be. 


Thursday’s Workout
Practice

A) Snatch balance
50% x 3
55% x 3
60% x 3
65% x 3
70% x 3

B) 3 RFT
50 Double unders
10 Deadlifts (55%)
**5min Cap**

C) AMRAP 10
5 Bar muscleups
10 Box jumps with step down

And Coming Friday
Competition

Open Workout 15.1

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24 Feb / 2015

Progress

“There is nothing noble in being superior to your fellow men, true nobility is being superior to your former self.”
~ Lao Tzu
 
This quote captures the true spirit of the CF Games Open at CFLA, and epitomizes our focus – progress.
 
How will you do over the next 5 weeks compared to your former self?

Wednesday’s Workout
Practice

A) Toes to bar skill practice

B) 4 RFQ
10 Thrusters (50%)
10 Burpees
10 CTB Pullups
**2min Rest between rounds**

And Coming Thursday
Practice

A) Snatch balance
50% x 3
55% x 3
60% x 3
65% x 3
70% x 3
 
B) 3 RFT
50 Double unders
10 Deadlifts (55%)
**5min Cap**
 
C) AMRAP 10
5 Bar muscleups
10 Box jumps with step down 

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Once a week I work out at LA Fitness because they have a sauna, a jacuzzi, and a donkey-kick machine that contributes greatly toward my Project Booty Pop. I also like that LAF is a pretty straight-forward gym despite the amenities, which are very old-school. But quite possibly my favorite part of the gym is that the average age of members is easily classified as senior citizen. This older crowd is multi-cultural representing many counties, languages, ethnicities. And I enjoy spying on their approach to fitness.

Their more mature demeanor at the gym is so different from those of us under 50 who rush from one exercise to the next in our hot-stuff outfits. The older folks are there with a friend or two, socializing. They’re in loose jeans or elastic-waist pants and comfy shoes. They are pushing out reps and doing their best. Some are dancing away in Zumba class with varying degrees of rhythm. Mainly, they act like this is simply a good part of their day, not something they squeeze into their schedule because they want to look better in size (fill in the blank) jeans. The older people I see working out and swimming at LAF treat gymtime as essential as and an enjoyed meal. It’s somehow ingrained in them — across cultural boundaries — that movement is life.

After my workouts, I usually head to the huge public jacuzzi. I’m almost always the youngest one in there. In the same area, there is a cold pool chilled to forty degrees, and when I headed out to the pools this last Sunday, an Asian woman in her seventies was neck-deep in the cold pool. When I’ve gone into the cold pool, I can’t get passed by hips — the icy water is painful — but I admit when I get out, I feel an electric rush of circulation through my lower extremities. I always want to yell, “I FEEL ALIVE!” from the rush, but I’m never sure how that will go over. I wanted to nod to the lady, but she paid me no mind. This was just part of her routine. A man in his mid seventies mumbling to himself in Russian kicked off his flip flops and stepped down fully into the cold pool, too. God, these people are badasses. I got into the jacuzzi. A lady with a red wig walked in front of me sloshing through the water, swinging her arms. She went back and forth — her apparent workout — also not worried that I was observing her. A man with a walker made his way to the Olympic-sized pool adjacent to the jacuzzi and grabbed the hand rail. He lowered himself into the pool. And off he went; slowly, but off none the less. I closed my eyes sure I was in good company.

In this life, we are graciously given one body – one! And often we can’t think past the age we are now in terms of our health and fitness. We don’t think about the big picture. But I’m telling you, whatever you are doing now to your body will pay off later. Or it will make you pay. We certainly should use our fitness to achieve short-term goals –because it’s fun! — but from what I’m discovering myself and what I witness with this older crowd, treating movement as a lifelong project is the key. Movement is life. And an attitude that this movement is simply a daily part of life keeps it sustainable. 

Think of me as your future self since I’m older than a lot of you. (That’s how I regard the members of LA Fitness.) And I’m sending you this message: Take care of this one, beautiful vehicle now. Move it, fuel it well, and be kind to it. Don’t squeeze your routine in or think of reasons to get around it. Not only will right now feel better, but more, so will the future, that time when you’re rocking elastic-waist pants, and wigs, and velcro slippers to the gym. Can’t wait!

 


 

Tuesday’s Workout
Practice

A) Back squat (Use 90% of 1RM + 10lb as 1RM)
80% x 3
85% x 3
90% x 3+

B) 4 RFQ (1:1)
Row
Power clean and jerks (50% of 1RM Jerk)
Wallballs to 10’

And Coming Wednesday
Practice

A) Toes to bar skill practice

B) 4 RFQ
10 Thrusters (50%)
10 Burpees
10 CTB Pullups
**2min Rest between rounds**

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The Open is here.  The next five weekends our community gathers to celebrate fitness by having FUN together.  IF you are planning to come to class Friday to familiarize yourself with the workout (announced Thursday night) I’d highly recommend NOT to treat it like a competition day. Rather, get an idea of what the movements, sequences, and time elements are so you can create your own individualized Saturday game plan.  


Monday’s Workout
Mental Toughness

“OPT’s Repeatability Test”
3 rounds, at 100% effort:
     250m Row
     10 KBS (32/24)
     10 Burpees
     10 KBS (32/24)
     10 Burpees
     10 KBS (32/24)
     250m Row
**Rest exactly 12 min between rounds**
**See 7/30/14**

And Coming Tuesday
Practice

A) Back squat (Use 90% of 1RM + 10lb as 1RM)
     80% x 3
     85% x 3
     90% x 3+

B) 4 RFQ (1:1)
     Row
     Power clean and jerks (50% of 1RM Jerk)
     Wallballs to 10’

 

 

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Hometown: Alamo, CA
Age: 30 on Feb 19!
Occupation: Family doctor in residency.
When did you first start CrossFitting?: October 2012
When did you first start training at CFLA?: December 2012
Favorite WOD: Anything metcon with bodyweight moves. That’s my jam.
Least Favorite WOD: Anything with a lot of rowing.. I’m like molasses on a rower!

Tell us about you sports & fitness background: I was active in team sports as a kid.. swim team, t-ball, softball, soccer, and dance. Despite my involvement in sports, I was never a particularly athletic kid and lacked a competitive drive. I was the kid in PE who walked the mile and complained about her inner thighs chafing. One by one I lost interest in all of the sports except dance which I continued up until college. Throughout high school and college I was a gym rat and did the typical mindless cardio and machine routine. During my freshman year of college, I added about 20 lb onto my already chubby frame from all the crap I was eating (top ramen, anyone?). That was the least healthy I’ve ever been and I felt disgusting. But my desire to lose weight motivated me to become interested in nutrition, which is now a huge part of my life and career! By the end of my sophomore year, after meeting this dreamy guy named Chad, my husband now, I lost about 25 lb thanks to my new healthy eating habits (and becoming vegetarian!) and doing a lot of interval training. In medical school, I started running and lost another 5 lb or so.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My friend in medical school did CrossFit near our school in Upland, CA and told me about their free group class on Saturday. One day my other friend and I went to check it out. The WOD was a group effort bodyweight workout with squats, sit ups, pull ups, and running. I loved the group dynamic of working together to get the reps done. It was so motivating! A couple months later when Chad was looking for a new workout, bored of the gym, I suggested CrossFit! I had run by CFLA many times and seen those hunky men and svelte women running the 800m loop. I knew he would love it. What I didn’t realize was how huge a part of my life it would become!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I thought I was fairly fit when I started CrossFit but I quickly realized how wrong I was! I was definitely “skinny fat” and was not strong at all. I’ve toned up like crazy and developed so much more muscle definition over the past few years. And I’ve gotten so much stronger! I’m still a lightweight in class but I’m finally doing some movements Rx which makes me feel so proud!

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? First off, CFLA has offered some amazing friendships and a sense of community that I never expected, especially in LA. It’s also fostered a competitive spirit (friendly competition of course) that helps push me to work harder and lift heavier. And the dedication I’ve learned to get through a tough workout has translated into every aspect of my life. I feel like I can get through any uncomfortable situation with my new found inner cheerleader yelling “Come on! You can get through this! Just a little farther!”

Please share with us any favorite CrossFit / CFLA moments: Supporting CFLA at outside events is so much fun! I participated in Crush Cancer this past year and had a blast. Just witnessing so many people working hard toward a common goal is inspiring. I also love just mobilizing before class while chatting, and getting through a tough workout with the amazing CFLA folks. It also feels pretty damn good to PR or finally nail a movement you’ve been working toward!

Any advice for people just getting started? Don’t be afraid to push yourself! When I first started CrossFit, I was afraid to lift heavy. Of course I was afraid to hurt myself since I wasn’t used to olympic lifting moves. But also, as a woman, the fitness world kept telling me I was supposed to do high reps and low weight. Otherwise you’ll get bulky and no girl wants the dreaded bulk, they say! But it didn’t take long to realize that it’s really hard for me to build muscle! Now I still listen to my body, but I push myself as much as I can and have gotten a lot stronger.

What are your hobbies, interests and/or talents outside of CrossFit? I love doing yoga, hiking with my Boston Terrier Bella, traveling, eating, and cooking.. And yes, I post a lot of food pics! Sorry! Food is a huge part of my life and I can’t help but share it with the people I love ;)


 

Friday’s Workout
Practice

A) Double under skill practice

B) 5 RFQ on the 4:00
10 Burpees
10 Toes to bar
20 Alt Pistols
**3min Cap each round**

And Coming Monday
Mental Toughness

“OPT’s Repeatability Test”
3 rounds, at 100% effort
250m Row
10 KBS (32/24)
10 Burpees
10 KBS (32/24)
10 Burpees
10 KBS (32/24)
250m Row
**Rest exactly 12 min between rounds**
**See 7/30/14**

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Ladies and Gentleman, it is with great pleasure that I introduce to you the team rosters for this year’s CFLA Open Game Days (starts Feb 28)! Our Morning Captains, Alyssa and Woogene, worked tirelessly to recruit AM CFLAers onto their team, and our Evening Captains, Elliot and Ryan, put in an equal effort to round up the PM CFLAers. However, there are those athletes who are not clearly a Morning or Evening CFLAer, and these athletes were drafted onto the AM and PM teams during our Draft this past Monday. (Don’t worry, any late people registering for the Open will still be placed onto one of the teams!)

Now, without further ado, here are your CFLA Open Game Days team rosters!

Morning Missiles

Captains:
Alyssa P
Woogene L

Adriane S
Adrien d T
Arjun K
Bryan M
David K
Erik M
Jonathan C
Keith F
Kevin K
Matt Ce
Nicholas B
Pete M
Pooja T
Stephan M
Tanya B
Tim M
Tj L
Todd R
Todd S
Thomas L
 

Draftees:
Adam R
Alek E
Alex B
Clint L
Giancarlo C
Jennifer S
Matt Ci
Mike C
Monica A-S
Shirley B
Vince T
Zach G

Night Riders

Captains:
Elliot F
Ryan G

Andrew H
Andy D
Anna C
Benet H
Chris C
Chris W
Christian D
Clayton C
Jack R
James F
JF D
John B
Julian F
Maddison G
Maggie G
Michael S
Miranda N
Nazareth R
Ross G
Simon H
Stephen K

Draftees:
Andy P
Augustin Q
Danette R
Eli M
Eric P
Harley C
Justin R
Kenny K
Kim S
Niki M
Renee R
Steven S 

Remember, it’s not too late to get onto these teams! REGISTER HERE. It’s $20. Join affiliate “CrossFit Los Angeles” and then join “Team CFLA.”


Thursday’s Workout
Competition

4 RFT
21 Wallballs to 10’ (20/14)
15 Toes to bar
9 Snatches (115/83)
**Courtesy of Crossfit St. Paul**

And Coming Friday
Practice

A) Double under skill practice

B) 5 RFQ on the 4:00
10 Burpees
10 Toes to bar
20 Alt Pistols
**3min Cap each round**

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