CrossFit Dragon Fire – CrossFit

16.2 rundown… Alysha killed the scaled version getting into the 3rd round and cleaning her max after all that work, even though Kelsey did not sign up this year for the open she did this one and also blew it out of the water making it into the 115# cleans-wow (we will make sure to not underestimate her mad skills), Kyra make it all the way into the 3rd along with Curt, Joel, and Michele. Ryan took a 14th place finish on this wod in the whole nw region by getting into the 4th round! Marah got in the final round of this wod and I have truly never seen her go as dark as she had to on this wod…. she did amazing.

Metcon (Time)

3 mins rolling feet- 1:30 each foot

3 mins rolling lats-1:30 each side

1 min each side banded shoulder distraction stretch

5 rounds

20 Cal. Row

20 Power Snatch (75/55)

CrossFit Dragon Fire – CrossFit

16.1 recap…who knew we would get to do walking oh lunges in the open!
This was a grueling 20 min wod and challenged you all in diff ways! Antonio fought through those OH lunges with all he had while the ctb’s were easy, Curt had his best place finish (161st in whole nw) on this wod with 9 rounds and change, Mike took about half the steps as everyone else due to his long stride-haha, we talked Cindy through the lunges by yelling left right and had to almost force her to do her burps but she proved herself again by finishing 136th in the world in her age group for that wod. I do have to say I was happy with the mobility that ALL our athletes displayed on these overhead lunges and the way that you all attacked the wod!
Little did we all know that we would be doing those darn bar facing burps again in the last wod.

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Metcon (Time)

back squats

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80-85%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 1 rep @ 90-95%

4 rounds

20 sb over shoulder 25,30

15 grasshoppers

5 pushups- clapping ones if you are feeling saucy

CrossFit Dragon Fire – CrossFit

16.3 breakdown- Liz got her first bar muscle up then proceeded to do 4 more! Mike strung together a set of 3 bar mu’s for the 1st time. Kyra did more bar mu’s then she has ever done before for a total of 15! Cindy finished 138th in the world in her age division for that wod by killing her pull-ups! Steve got his bar-mu’s back and surprised himself. Klynton went to town on this wod getting 6 full rounds and some change in the scaled version. You all did so great and I was so happy to see everyone cheering each other on.

Metcon (Time)

Every min (10 mins)

6 Clean and Jerks (115-135/75-95)

Gymnasty skill: get in 20 strict pullups – break them as needed even if it is in singles and if you are using band make sure they are very challenging

CrossFit Dragon Fire – CrossFit

Back to NORMAL now that the Open is DONE! So Proud of ALL of you- WOW! Pr’s, new skills, support for others and good times! Over the next couple days I am going to be posting some of the individual accomplishments that some of you had.

Metcon (Time)

Skill – ROPE Climbs – bring some socks and get some rope time today. 5-10 trips up will do.

Lift- 3×3 deadlift climbing to last set be pretty darn heavy

4 rounds

10 pullups

20 Kettlebell Swings (1.5,1)

30 Double-Unders

CrossFit Dragon Fire – CrossFit

Gym CLOSED tomorrow for Easter Sunday.

Metcon (Time)

Quad Mash

Spend 2:00 mashing each quad with a foam roller, moving core to extremity. Start high on the hip flexor and work down towards the knee.

Tricep Mash

Place a barbell in a squat rack, and and place an arm over the barbell, slowly

mashing your tricep. Spend 2:00 on each side. T

Pec Minor Mash

Use a lacrosse ball to mash out the inside of your pec.

7 Rounds, On The 3:00:

400 Meter Run

12 Toes to Bar

Record each individual round time.

Round 1 starts on the 0:00, Round 2 on the 3:00, Round 3 on the 6:00… and so on.

CrossFit Dragon Fire – CrossFit

Metcon

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Skill work- hs hold on wall and try to lift the hands

Shoulder Press

70% x3

75% x3

80% x3+

300 Meter Row (10 Sets -30 Sec Rest) (10 Rounds for time)

Row with 30 Sec Rest Between Intervals

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up

Row 350m, 5 Dowel Passovers, 10 Alternating Spidermans

Row 200m, 5 Dowel Passovers (slightly more narrower grip), 10 Dive-bombers

Row 50 meters (fast), 5 Dowel Passovers (slightly more narrower grip), 10 Pushups

Thoracic Myofascial Release

Using a tennis or lacrosse ball, place the ball on the ground and lay your upper backside on it. Search around for a tight spot, and conduct 10 passes with your arm. Straight arm (elbow locked out) up and overhead. Pause for a good moment or two when you find your maximum reach overhead, and repeat. Find a new spot, and continue for 90 seconds on each side.

Sleeper Stretch – 15 Passes on each arm.

Move gently on this exercise. Do not force or become aggressive – this is a stretch that must be done gently.

Skills

Rest 60 seconds between sets at the following three stations:

1. Muscle Snatch – 3×7

Empty barbell, focus on positioning.

2. Behind the Neck Snatch-Grip Strict Press – 3×5 (empty Barbell)

Perform this movement in a ~8″ Squat. This partial squat (stay above parallel) is your “power catch” position for your power snatch. Get comfortable in this power catch position with a strict press. You can stand to full extension.

Power Snatch

5 sets of 2 (Percentages based off of Max Snatch)

Set 1 – 60%

Set 2 – 65%

Set 3 – 70%

Set 4 – 75%

Set 5 – 75-80%

Alternating On the Minute x 12:

Odd Minutes – 3 Power Snatches (75% of today’s heaviest triple)

Even Minutes – 6 burpee box jump overs

CrossFit Dragon Fire – CrossFit

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Metcon (Time)

Work up to a heavy jerk from the rack

3 RFT:

45 du’s

12 Thrusters, 95/65

3 Muscle ups or 3 ctb+3 ring dips

CrossFit Dragon Fire – CrossFit

Metcon (Time)

pistol practice today – get about 20-30 total or work drills

4 rounds

7 Pull ups

11 OVHS (95/65)

15 burp box jump overs