19.Sept.2014

ATTENTION LADIES:

Interested in becoming more AWESOME in the Sport of CrossFit?

We will be hosting a FEMALE ONLY athlete camp on October 18th & 19th with OPT coach Robin Lyons. 

Event Description:

Special event for female athletes only! The OPT Athlete Camp is for anyone looking to compete in the sport of fitness, at any level. You’ll test yourself in multiple workouts focusing on strength, power and endurance over the two-day camp. Individualized feedback helps you upgrade your training strategy and ensures you can identify and improve weak areas. You’ll walk away with a better understanding of your engine as an athlete, how to properly gauge pacing on workouts, and the best way to fuel for multiple competition scenarios. This event will be a great opportunity to grow alongside fellow athletes and not to mention a ton of fun! We hope to see you there!

What will we do?

  • Learn how to prepare and fuel for single event days over multiple weeks (The OPEN and other online competitions)
  • Learn how to fuel and prepare for multiple event weekend competitions (regionals and throw-downs)
  • Learn how to train through the opens while still performing at a high level and staying healthy
  • Learn how to peak for the regional competition and then peak again for the games
  • Learn how to operate your specific engine for The OPEN, regionals, and the games based on your individual fitness level
  • Learn the most effective pace and strategy based on your individual strengths and weaknesses
  • Train with other Crossfit competitors in multiple event days
  • Lecture and Q&A Session with OPT coaches

REGISTER HERE  

You do not need to be a C5 member to attend. This event is open to the public. All fitness levels welcome. 

 

LuRong WOD 1

13 Minute AMRAP:
4min AMRAP: max calorie row
1min rest
3min AMRAP: chest to bar pull ups
1min rest
2min AMRAP: back squats
1min rest
1min AMRAP: shoulder to overhead

Notes:
1. 10 minutes of work time with 3 minutes of built in rest time. The athlete's score is the total number of reps completed.

pullup

 

Movement Details - Men

Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead

Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

 

Movement Details - Women

Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead

 

Movement Standards

Row for Calories
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The athlete may preset the damper before the clock starts. The monitor must be set to zero at the beginning of the workout. Every calorie counts as one rep.
Chest to Bar Pull Ups
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar.
Pull Ups
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. Reverse and alternating grips are permitted.
Jumping Pull Ups
This movement start with the athlete standing directly under the pull up bar. From a standing position, the distance from the bottom of the bar to the bottom of the chin must be at least 14 inches. Use boxes or bumper plates to set the proper height. The movement starts with the athlete elbows full extended and the rep is complete when the chin finishes over the top of the bar. The athlete jumps and pulls to go from arms being extended below the bar to the chin clearing the bar.
Back Squat
This movement begins the barbell on the top of the shoulders behind the head. Using a rack is permitted. Before the athlete may start squatting he or she must start from a full upright standing position, full extension at the knees, legs and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on.
Air Squat
This movement is a body weight squat. Before the athlete may start squatting, he or she must start from a full upright standing position, full extension at the knees, legs, and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The Athlete must return to full extension of the knees, legs, and hips to complete each rep before moving on.
Shoulder to Overhead
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Using a rack is not permitted.