Monthly Archives: March 2018

Class Closures

I hate to do this guys but unfortunately it is that time of year for me where another Fire Academy has begun. Because of this, I won’t be able to coach the 330pm class tomorrow 3/30 due to Cadet Orientation. I also will not be able to continue with coaching Tuesdays at 6am, since I will be taking the newest recruits through PT at that time. The Tuesday 6am closure will be starting next week through June. I hate having to cancel classes but unfortunately I don’t have any coverage for that class. Sorry again, all other classes will go on as scheduled.

CrossFit Las Cruces
3/30/18

Alternating Sets
Push Press 4×5
Bent Over Row 4×8

21-15-9
HSPUs
Kb Swings
Chest to Bar Pull-Ups

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Congrats Joe!

Joe has consistently been working on becoming as well rounded as possible and it definitely showed in this year’s Open. He currently sits in the top 200 in the world and looks like he will be moving on to compete in the online Qualifiers. Be sure to congratulate this man when you see him! I think it’s the hair that did it for him this year!

To celebrate Joe’s success we will do a modified version (less reps!) from one of last year’s qualifier workouts. Ummmm they are no joke.

CrossFit Las Cruces
3/28/18

2017 Masters Qualifier Workout 1
(modified)

20 minute time cap
80 Dumbbell Snatches (50/35)
50 Cal Row
40 Bar Facing Burpees
30 Ring Muscle Ups

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It’s a Race!

High Desert Half Marathon1

Something different after the Open comes our way. I wanted to do something fun that got people out of the gym and presented a different challenge to train for. I’m putting on the High Desert Half Marathon/10k and 5k, a trail race taking place on A Mountain, April 21st and 22nd.

All of the races have an ascent or multiple ascents up the mountain as well as some portions that are great for running. All skill levels will be able to complete any distance, the trails aren’t too technical. There is also a King/Queen of the Hill portion. Whoever completes both the Half Marathon on Saturday and the 10k on Sunday the fastest wins King of the Hill and Queen of the Hill. Each winner will receive $1,000.

It would be great to get as many people involved as possible so feel free to let all your friends and family know about the event. We will also need volunteers to help come race time, so if you aren’t big into running but would still like to be a part of it becoming a volunteer would really be appreciated.

You can go to https://www.nmtrailrunning.com/ for more details on the race and the course.

You can also go straight to https://ultrasignup.com/register.aspx?did=55796 to sign up. I added a discount code that the CFLC crew can use at checkout to receive $15 off whichever race you choose. Just enter “CFLC” at checkout.

CrossFit Las Cruces
3/27/18

EMOM 12
3 Back Squats

4 Sets
3 Front Squats + 2 Split Jerks

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Something to be said about the Long Game

This was an interesting weekend. Saturday, Victoria and I went out and took part in a quick 5K. Then came the 7 minute AMRAP of 18.5. Then Sunday I got together with some of the fire guys and did the Bataan.

It was crazy to go from the shorter hold your pace and don’t fall off the 5K speed kinda race. Then go to the all out Lactic Acid bath that was the Open, only to turn around and go way way long with a 35lb ruck on your back.

I’ll always be a fan of the fast burners that are the majority of CrossFit workouts. And there’s no better feeling than pulling big weight off the floor successfully, but there is something to be said about going long.

Long Distance running is a totally different beast. It’s very taxing mentally. There’s no escaping the distance and there’s no escaping the fatigue and cramping that slowly starts chipping away at you mile after mile. You can’t fall on the floor and flop around after your 7 minutes is up. You’re committed, you’re accountable for 7 hours of work, hell 8 HOURS! Each aid station comes and you have to push yourself mentally to restart your run and get moving to the next aid station. You can’t just zone out and focus on good reps until the timer gives you an out. Eventually the negative talk seeps in, it finds a way. Eventually your body will start to shut down. And all of this comes when you’re out in the middle of nowhere with no other option but to put one painful step in front of the other and follow through with the commitments you made with yourself to finish.

What was really crazy about this weekend is that there were well over 8,000 people that were willing to take this challenge head on. And there was more diversity in this group than you could have ever imagined. All striving to honor and remember the past while going beyond their limits to really see what they were capable of when they went long.

CrossFit Las Cruces
3/26/18

Handstand Practice

5 Rounds (165/105)
10 Bench Press
10 Power Cleans
25′ HS Walk or 3 Wall Crawls

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Let’s Finish It

There’s been so much good that has come from this year’s Open. From people getting their first Muscle Ups and Pull-Ups to first Double Unders, to setting PR’s on their Cleans and even some on their Deadlifts.

This Saturday is even more special because Joe Granados has a chance at qualifying to make it to the next step towards the Games. Top 200 in the WORLD for his age bracket move on to Qualifiers and Joe is currently well within that group! This is something I know Joe has been working on for years and has always been a goal that we knew was possible. All of Joe’s hard work has been paying off and he has been working day in and day out on his bettering his weaknesses. It’s time for Joe to take the next step and we need to be there to cheer him on and give him that extra push when he needs it!

18.5 or 12.5 or 11.6 The Redo
7 hard minutes. Think Fran but longer and the “hit” comes later in the workout thanks to the ascending reps. Because of this plan for the back end and know that the 3’s and 6’s are going to lure you into a deceptive pace. Know where you are for your pull-ups especially those of you going into the workout Rx’d. Once, you’re power goes from the CTB Pull-Ups it’s gone so manage accordingly. Small fast sets is definitely doable here as long as you are jumping right back on the bar the second you come off. For most controlling the descent or eccentric part of the movement is really what starts to fatigue the muscles so you could even manage the later sets with a fast concentric pull going up to the bar, make contact with your chest and immediately drop and set right back up for your next rep. YOU DO NOT NEED TO GO UNBROKEN. If you’ve got pull-ups for days and thrusters are your movement then have at it and go for broke, make it hurt! But if your know you have a hard time with the workout Fran and Pull-Ups fatigue around the 24-30 rep mark then know that puts you at around the 12’s for this workout and the 15’s are going to be tough! Be realistic and prepared for that.

Honestly, we’ve done so so many Thruster workouts that I feel everyone should have a good idea on where they stand with these and how deep into the reps they can go before they start to blow up. The weight is manageable for the entire 7 minutes, so focus on your breathe and have at it!

Time to finish big and put a solid ending to this year’s Open! Then we will Potluck after!

3/24/18
Warm-Up
General
2 Rounds
10 Around the World’s
10 PVC Passes
8 YTWs
Inch Worms
10 Jumping Squats

Specific
4-5 Rounds
Row 200m
5 Thrusters (heavier than workout weight)
2-4 Pull-Ups

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Why!!!!!!?????

It was right there….we could see it….it was so so close.

An Open without Thrusters. It could have happened. The power was in our hands. But what did we do, we voted for ascending reps of Thrusters!!! A slow sarcastic clap should follow this one.

In all seriousness, this is a good workout and it will be very “Fran” like. Luckily we have trained both of these movements recently and they should feel smooth. Time to give it your all for one last Open weekend, for 7 wonderful minutes!

Remember, after the workout on Saturday we will be heading to Young Park for a Potluck. Bring your best dish and enjoy some time with the CFLC family.

CrossFit Las Cruces
3/23/18

Build to a Heavy Cluster (Squat Clean into Thruster)

18.5
AMRAP 7
Ascending by 3s
Thrusters (100/65)
Chest to Bar Pull-Ups

18.5 Prep
20 minutes of easy pacing flow session
200-300m Row
10-20cal AirBike
10-20 Air Squats
1-2 Wall Crawls

Mobilize: Mash and stretch lats and triceps for full movement overhead. This will help with both the pull-ups and the top position of the thruster.
Mobilize: Open your hips and ankles so that your squat feels fluid and fast.

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Don’t forget to Vote

For the first time, the CrossFit community will vote on what will be the final 2018 Open workout. The announcement will take place at 4pm. The announcement will air like all the other Opens on Facebook live or games.crossfit.com so be sure to check it out and cast your vote! The Dave Castro will then announce the winner at the standard Open time of 6pm tonight. Thrusters anyone!?

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