Month: November 2015


Today we’ll review the clean and split jerk in-depth during warm up. For those that haven’t properly learned the split jerk, this is a great opportunity to try something new. We’ll give the most of class for you to work on your lifts. Coaches have discretion for an unscored cash out if time allows.


Clean and jerk
1, 1, 1, 1, 1

Preparation – Comp Training

The Girls on Girls competition at CF KOP is just around the corner on Jan 16th.  I know everyone is looking to have fun with this, but I also know that doing well is fun as hell, lets talk PREPARATION.

I’m thinking we should try to get the ladies who are competing together for some additional training if possible.   There is a huge advantage in CrossFit competitions to knowing the WODs before you show up to compete.  Since we will know the WODs, we should run through them once or twice each.  Here are some specific advantages to doing dry runs.

  1. You’ll know how you’re going to feel.  Knowing that you can go unbroken on a set of 21 KB swings and that it won’t crush you for pull-ups is a key piece of the puzzle.  When you do dry runs, you’ll have an idea of how you’ll feel on game day, and if you need a different approach.
  2. You and your partner will know each others signals.   You might not be able to have full on discussions with your partner in the heat of the WOD. You want to know the signals that people might display right before they need a break.  Possible signals might include, ugly reps, red face syndrome, mouthing words like, fu#k or “I hate this”.
  3. You’ll have a baseline.  If you know that in practice you got 2 rounds plus 30 reps, you can realistically set an expectation for yourself on game day.  Maybe you go for 2 rounds plus 40 reps?

Let me know if any of you ladies are interested in doing this, there are two things I can do to help.

  1. Program the WODs for Thermal as they come out.
  2. Set up additional times for comp training over the next 6 weeks.  8am on Saturday, 8am on Sunday or 7:30pm on Wednesday nights. Let me know if you would show up for this.



For strength find a heavy 5 rep push press and use that same weight for 3 total working sets. Be sure to use your legs for that initial dip and drive.

The AMRAP starts with a run, then you’ll come in and do 10 shoulder to overheads – this means you can do push presses or jerks. The bar will be taken from the ground as well. After that you have 20 walking lunges, a rope climb and out the door for the next round.


3×5 Push press


AMRAP in 20 minutes:
Run 200m
10 shoulder to overhead, 115/75#
20 walking lunges (10L/10R)
1 rope climb


Take the first 15-20 minutes of class to find a new 1RM overhead squat from the racks. You’ll want to get setup like a back squat and push press or jerk from that position to overhead.

The metcon is 3 rounds for time of 9 front squats, 15 knees-to-elbows and 21 KB swings. Front squats will come from the ground and a clean may count as your first front squat. If you have active lats, you may scale KTEs with “knees as high as you can,” however, if you can only just hang, then you should do V-ups as your scale.


1RM Overhead Squat


3 rounds for time:
9 front squats, 135/95#
15 knees-to-elbows
21 KB swings, 53/35#


In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

“Fight Gone Bad”

3 Rounds of

Push Press (75/55)#

Box Jumps (20″)

Wall Balls (20/14)#

Sumo Deadlift High Pull (75/55)#

Calorie Row

Black Friday – 11/27/15

Hey guys, don’t forget, we’re running the mystery WOD tomorrow at 10:00am.  Make it if you can, and stay for open gym starting at 11:00am.


Strength is a 5 rep max front squat – drive those elbows up from the bottom of your squat and once the bar gets heavy you may want to treat each rep as a single effort instead of trying to rep them out as quickly as possible.
The metcon is an ascending ladder – clean and jerks must be a full squat, but you may push press, push jerk, or split jerk to go overhead. Double unders always stay at 20 reps. Your score will be the round you completed plus extra reps. So if you finish by doing 6 out of 10 clean and jerks (10th round) then your score is 9+6.


5RM Front Squat


AMRAP in 10 minutes:
1 (squat) clean and jerk, 165/110#
20 double unders
2 clean and jerks
20 double unders
3 clean and jerks
20 double unders

Black Friday WOD

CrossFit Thermal will host one workout this Friday at 10:00am,  here are the details.  Everyone who shows up can bring with them a WOD that they have chosen from main site (when CrossFitters say that, they mean  We’ll take all the workouts that we have and throw them into a hat and select one for the entire class to do!  This should be fun, no one will know what is coming and we can have some fun being surprised by it.  In addition to the WOD at 10:00am, we’ll also have Open gym time from 11-12pm.  Hope to see you there!


Pistols can be scaled by sitting down to a box, holding onto a post, or even stretching a band across two J-hooks and sitting down on it. If you need to scale handstand walks, you may want to simply hold a handstand against a wall, do wall walks, or for a novice, do shoulder taps (do this with feet on a box to make it more challenging)
The metcon should be heavy and fast – use a weight that is about 70% of your 1RM deadlift (if you’re thinking about doing Rx, your 1RM should be about 400 for guys, 250 for ladies)


For 12 minutes:
even minutes – 8 pistols (4L/4R)
odd minutes – handstand walk or HSPU practice


For time
Deadlifts, 275/185#



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