Tuesday, December 27, 2016 – CrossFit Route 7

2016 End of Year Schedule Reminder:
Tuesday and Wednesday: No 7:30 PM
Friday Evening: 5:30 pm Only
Saturday: Normal
Sunday (New Year’s Day): 2:00pm Wod and Open Gym Only

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Athletes,

Here is the layout for Programming and goals for the beginning of the new year.

20-Rep Squat Routine (http://boxlifemagazine.com/building-a-better-squat-5-proven-squat-programs/)
Introduced by John McCallum in 1968, the 20-rep squat routine (2RSR) is one of the oldest lifting programs there is. It was originally coined “Squats and Milk” because old school lifters would drink a gallon of milk a day while on it. The routine has you squat three times a week for six weeks, with one set of 20 squats each workout. And it gets better—every time you perform the 20 reps, you’re expected to add 5lbs to the bar. To figure out your starting weight for this monster, start with your 5RM and subtract 5lb from every workout you will be doing in the six-week period. So if you plan to workout 3 times per week over 6 weeks, subtract 90 lbs to start. It might sound like madness, but by the end of the 6^th week your goal is to squat your 5RM twenty times—as is the program’s design. Rich Froning and his crew at CrossFit Mayhem have been using this program, albeit with a few refining tweaks. Athletes at Mayhem are expected to use 60% of their 1RM for their initial 20-rep starting weight, and perform the routine only twice a week on Mondays and Thursdays.

BCF/CFR7 20 Rep Squat Schedule:

– January 2nd and 5th: Establish a 5RM back squat and front squat

– 6 week cycle timeline January 9- February 17.

– Week 1/3/5: Monday back squat, Thursday front squat

– Week 2/4/6: Tuesday back squat, Friday front squat

-If you miss a week you can still fall in at any time

Benefits and increase of:

– Strength increase

– Endurance

– Mental toughness

2017 CrossFit Open:

Another year of competing in the world wide open is approaching. In order to prepare, we will be performing Open WODs from previous years every Thursday and Friday leading up to the CrossFit Open. These WODs will be the focus of the day and should be hit with competition intensity. We will also be partnering up to practice judging. Strength and EMOM finishers will be secondary to these WODs.

Benefits:

– Ensures athletes understand standards of movements and how to judge for the Official open season

– The opportunity to test your fitness from previous years WODs

– Educates members new to CrossFit on what the Open is and the Format

BCF/CFR7 Open Schedule:

– WODs are released Thursday evenings: http://games.crossfit.com/

– WODs on performed on Friday at both boxes
– WOD re-test available during Open Gym on Sunday

Judging Open WODS will not be provided on days other than Friday. Athletes must find their own judges and ensure the scores are submitted by the deadline for verification

STAGE 1: The Open (http://games.crossfit.com/article/2017-reebok-crossfit-games-season-schedule)

Five Weeks | Feb. 23 – March 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27

Registration for the Open begins Jan. 12, 2017.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

Since 2015, the Open has offered a scaled option in addition to the prescribed workout. This option makes the all-inclusive event even more accessible to the masses.

At the end of five weeks, the fittest move on to the next stages of competition: The Regionals and The Online Qualifier.

Alright athletes, that’s it. Let’s get motivated and crush 2017 together.

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3-4 Sets:
10 Double KB/DB Strict Press (ME)
10 Ring Rows (feet on a Box), Fx: Feet on floor
10 Barbell Glute bridges (ME)
Rest 1:30 between sets

For Time:
50 Cal Row
50 Push Ups
50 Hang Power Cleans 115/80, Fx:95/65
50 Push Jerks 115/80, Fx:95/65
*5 burpee Penalty every time bar hits the ground
*Coaches stagger heats ~3:00
Rx+: 135/95

Finisher:
skin the cats