March 24, 2017

Friday 170324

Workout 17.5

10 Rounds for time of:

9 Thrusters 95/65

35 Double-unders

Post time to responses.


Come celebrate the end of the 2017 CrossFit Open with us TONIGHT during our CFJ Open Showdown! Doors will open at 4pm, bring a side dish or treat and a beverage of your choice! We look forward to seeing all of you here!


CrossFit Open WOD 17.5 Details:

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

19 thoughts on “March 24, 2017”

  1. I second what Greg says. Great idea. Always get in a Sydney set!

    General Strategy and Warm Up You are ready, we double and thruster alot!

    CFJ here is a general strategy with some warm-up ideas if needed. Please know this is just a general write-up, adjust as you need, for you. Additionally there are multitudes of strategies on the web. Some great, some scary. Just remember, you know your body and how you have been training as of late. Do not over think this either. It is straight up work to be conducted at a high cardio respiratory rate with a moderate load and lots of reps of doubles (bodyweight technical energy consuming move).

    General Strategy: Be smart and start out controlled. This is 10 RFT, not 3-5. As you always here me say, build into it. Consistency, pacing, smart sets and short breaks. Do not Redline too early as you can redline easily in this one and it takes time to recover. Especially in a hot amped crowded heat, do not get caught up in a rookie mistake and blow it out in your first 3rds running someone else’s unknown pace.
    Once you hit halfway, this is when you want to know you have a strong five left in you. Consistent rounds with the ability to close strong I believe is what will separate most and has thus far.
    Some of you can and will go unbroken and really fast. If you can handle that pace and keep consistent rounds, then go for it.
    Others will need smart sets and a good rep scheme. What I have observed working so far, 5 and 4 on the thrusters and 20 and 15 on the doubles. Please keep in mind if you are strong at thrusters, but not doubles it may be 9 thrusters and broken doubles or if weak at thrusters and strong at dubs it may be 5-4 and 35. Know your abilities and engine. If possible close hard on the last round or two unbroken if able.
    Couple of other notes: Do not double under angry or frustrated. It makes it worse. As best as possible relax. RELAX.

    Breath, Breath and Breath. Take a big composure breath before each set of doubles and thrusters. Do NOT hold your breath on thrusters. Breathe every rep while maintaining midline stabilization.

    Get your Rack as ready as possible. 90 thrusters are double FRAN. The better the rack the better transfer of power form core to extremity elevating the bar.
    Stretch your Achilles and calves and get them to feel bouncy and light.

    General Warm-Up/Primer/Prep for the WOD
    Some of you today asked for a general warm-up to get ready for the 17.5 WOD with some common stretches we normally do.
    Please know this is just one general method. Feel free to adjust times, moves etc..

    **The Key is you actually perform a good warm up and activate your energy systems, create the needed mobility and feel ready to battle and battle hard, at a tough but maintainable pace. Practice the moves of the WOD, do not overdo. You will need to get a good heart and respiratory spike before you go into this. Get the body ready for the shock coming and ready to start processing.
    Be smart when you start this one and build into it.

    Light Jog 1min
    Light Row 1min
    Light Bike 1min (any order or do one for 3min)

    5-10min General Stretching, Rolling Out/Myofascial Release, Banded Distraction and Activation:
    15 Jumping Jacks
    Roll-out upper back, lats, shoulders, and lower back
    Banded shoulder stretches and a few kips (really work rack position if needed)
    Crab Stretch, Wrist stretches
    Roll-out upper and lower legs (front and back)
    Samson, Spiderman, Swan/Pigeon Stretches
    Couch Stretch or Modified Couch Stretch
    Straddle and Butterfly Stretches
    Wall Achilles Stretch
    Down Dog Achilles Stretch
    15 Jumping Jacks

    2 sets Tabata Singles and/or 2 sets Tabata doubles

    Barbell Warm-Up: 3-5 reps of the following focus on Positioning, Form, and Activation:
    Stiff leg deadlifts
    Strict clean high pull
    Hang muscle clean
    Front Rack Screwdrivers and Stretches
    Strict press
    Push press
    Front Rack Screwdrivers and Stretches
    Back Rack Thrusters

    WOD Warm-Up and Prep:
    3 Barbell thrusters
    10 Singles
    3 Barbell thrusters
    10 Doubles or 20 singles
    6 Barbell thrusters
    20 Doubles or 30 singles

    Build Up to WOD weight in sets of 2-3 rep thrusters

    At WOD Weight
    4 Thrusters
    10 Doubles or 20 singles
    3 Thrusters
    20 Doubles or 30 singles
    –if needed one more round of 3 and 20. Do not overdo here.

    Stretch anything else needed
    **Use the restroom, get a drink, and stay warm and for the next 5-10min or until your heat

    **Last OPEN WOD Crush IT!!

  2. Everyone in the evening class did an extra round for our sweet Sydney and the Sullivan family 🙂 thank you Greg for the idea!
    Can’t say how much I love this cfj family!

  3. 17.5 rx’d
    Great job everyone! Yes thank u Greg for the idea of our Sydney round as we all completed that this evening!
    Sullivan family i could go on and on about the love we have for you all and what you all mean to our CFJ family and community. We wish you the best of luck with everything over the next several weeks. U all will be in our daily thoughts and prayers. Lots of love and hugs to u all!

  4. Did the Open workout at CrossFit Poipu in Kauai.
    17.5 as rx’d: 34:16
    Thrusters were all unbroken if that really mattered on this one for me.

  5. Redid 17.5 after 1.5 hours of MU work shoulders were smoked but gave it a shot – surprised myself
    0600 Koda 2/1/2018
    10:50 as rx’d
    last year open 17.5 I did 11:02

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