Monthly Archives: February 2018

A Little Recognition

One of the gym’s latest Instagram posts was picked up and reposted by CrossFit. And reposted for good reason! Just in case you all don’t do Instagram, the video above is the one that got picked up. I’m so glad that thousands of others now have the chance to see what an amazing athlete John is and they get a chance to see what we see everyday. Since day one John has been getting after it and has always been hungry to learn and grow as well as share some of his own experience with us. I personally look to John for advice and inspiration and am so glad that others are inspired by him to now from reading some of the comments left on CrossFit’s feed. I can’t wait to see how John and ever one of our CFLC members do going into week two of the Open!

CrossFit Las Cruces

5 Sets
10 Strict Pull-Ups
90 sec ME AirDyne
10 Bench Press

8 Rounds
8 Hang Power Snatch (75/55)
16 Air Squats

Performance Team (no extra work)

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Hopefully you all were a little less forgetful than I was today and you submitted your Open scores. I got busy at work and completely forgot that I had to submit my own score! Which I hate to say is not the first time this has happened.

For those of you that have submitted your scores I’ve validated all of them and I’m so happy to see just how many of our members have joined in on the Open this year. I validated 60 scores for the opening weekend! Let’s keep the momentum going strong into week 2! Great job with 18.1 everyone!

CrossFit Las Cruces

HS and/or Pull-Up Practice

5 Squat Cleans (205/145)
9 Box Jumps

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And the Winner Is….

CJ! So there was a bit of a tie between Yessi and CJ on guessing the first movement to start the Open season. Soooo we left it up to 18.1. Whoever scored highest on 18.1 would be the winner and the recipient of the $50 Gift Card to St. Claire’s. CJ pulled it off, barely!!! Congrats CJ!

You have to submit your score into the games website. I only validate the scores, I do not submit them. So be sure to submit your score by this Monday. The cutoff time to submit your score is 6pm

CrossFit Las Cruces

Back Squat

Deadlifts (275/185)
Bar Facing Burpees

Performance Team
5 Rounds
20 Double Unders
5 Ring Muscle Ups

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We’re doing Baylor Pass again tomorrow. There were some people that missed out on our last hiking trip so we’re kicking it off again. Get outside and breathe in some fresh air, stretch those legs and hit a hard reset before the new week comes.

We’ll meet at the Baylor Pass West Trailhead parking lot at 1030am. I will see you all there!

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Make sure you get to the gym by 1040 and fill out a scoresheet so that we can get our Heats going and have a smooth 18.1.

So far it sounds like 18.1 is a little grippy but all pacing. Go out too hot and you’ll suffer in the later rounds. You need to know who you are as an athlete, specifically with the Toes to Bar. Look at the big picture of reps and see what you have done in the past. Have you done workouts where you have accumulated 50 toes to bar easily? What about 60-75? 88+? Then think realistically how many rounds of 18.1 will get you to those numbers before you redline on Toes to Bar.

If you can do Toes to Bar all day then this is more about fast transitions and finding a good rhythm in your breathing. Most of us will have to break up the Toes to Bar. If you need to do so then do it early and make it the shortest break possible before jumping back on and completing your set.

The Dumbbell clean should be more of a swing coming from the middle of your body to the shoulder with the overhead Press utilizing more legs than anything else. We’ve done a lot of Dumbbell movements so I think most of you all are familiar with the “swing” type of movement.

The row also needs to be lots of legs with as little as possible arms. Do not hesitate getting on the rower. You’re not going to want to once you get deeper into the rounds but force yourself to just start no matter what the pace is!

I’ll post warmup suggestions on the back whiteboard for everyone. Basically a warmup for this one needs to be all about priming the arms and hips for a ton of work. Think Cleans, Burpees, double unders. Think mobility to open the hips and shoulders and think that you should have a warm sweat going before your Heat starts.

Good luck and I’ll see you all soon!

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All Arms

18.1 is going to blow your arms up! Time to get swole! Like in years past I’ll have a full write up and suggestions for 18.1 on the next blog post either tomorrow night or Saturday morning, including pacing strategies and warm up suggestions. For those not competing in the Open, Friday’s workout will still feature 18.1 with some strength work before. For those that are competing I’ve listed a prep workout for Friday.

CrossFit Las Cruces
Split Jerk

8 Toes to Bar
5 per arm Db Hang Clean to Overhead
14/12 Cal Row

18.1 Prep (Saturday Competitors Prep Workout)
3 Rounds (practice the movements/no intensity)
Row 14/12 Calories
5/5 Db Hang Clean to Overhead

3 Sets
8 Close Grip OHS with bar only
4 Wall Crawls (push your head through and hold for a quick stretch)
1 Banded Good Morning Complex (5 forward and back, 5 to each side then 10 good morning)

Finish with
Couch Stretch
Banded Hip Flexor
Box Stretch
OHS Shoulder Stretch (see photo below)

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The Open Schedule

The 2018 Open officially starts today! The next five weeks will be just a little different than our normal schedule. The goal is to have the majority of the gym involved for the next 5 Saturdays in the Open. The nice thing about the CrossFit Open is that even though it’s a competition (which can make some people nervous or reluctant to join), it’s an in house competition with only our CFLC members competing. So even though you are going as hard as you can against one another it’s still all in good fun with a common goal of simply bringing out the best in each other.

So if you haven’t done so please sign up and commit for 5 Saturdays! Commit to pushing yourself and being accountable towards improving your fitness no matter where it is today. Let’s get as many people as we can there cheering each other on!

Because of the Open our schedule is going to vary:

Thursdays: Only Open Gym from 330-6pm. No Weightlifting. Following the Open Gym times we will have the 2018 Open Announcements on the TV starting at 6pm.

Friday’s: All normal Class times. The Friday workout will either be the Open workout that was just announced the night prior or a slight variation of that workout. For those not participating with the gym on Saturdays you will do your workout like normal. For those that are competing, I’ll post an alternate workout that will be more of a prep for the upcoming Saturday competition.

Saturday: Competition Day! Hopefully everyone can make this day and be there to support and cheer on their fellow gym members. We will have Heats going and fit in all of those competing in different Heats. The first Heat will start at 11am. I ask that everyone competing please arrive at the gym by 1040am so that we can start assigning people to Heats and organizing the competition day.

Again, let’s get as many people as possible participating in the Open. No excuses! Use this as an opportunity to push yourself and focus on being accountable towards your health and fitness. Focus on encouraging everyone at the gym to better themselves and do something outside of their ordinary day to day routine!

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