Tackling it Head On

I must admit, there have been times in the past Opens where the separator workout has been announced and it takes all the wind out of everyone’s sail. The energy goes way down and people become discouraged over the movements given for the workout. Basically all the fun of the Open goes out with the separator workout.

I must also admit, there was a piece of me that worried that this year would be no different.

Instead, everyone accepted the challenge and took the workout head on. The intensity was through the roof and each member really pushed themselves to give just a little extra on this one! You guys crushed it! It was great seeing people dig just a little deeper to get that extra pull-up or a few more reps on the jump rope. Congrats to everyone for stepping their game up this weekend!

CrossFit Las Cruces


3 Sets
50 Wallballs
15 Bench Press

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Jump Jump!

18.3 is all about that jump rope and how efficient you can be with it. Yes yes I know there is a good amount of muscle ups in there too but how you manage the double unders throughout the workout is going to be key. Even for those Going Scaled this is a very challenging, very rep heavy workout. Know where you are for your skill set on the jump rope. If you have never done 100 reps unbroken let alone hundreds of reps unbroken, now is probably not the time to do so.

I would suggest focusing on staying relaxed, as soon as you feel yourself tensing up and really putting in a lot of effort on the rope it’s time to take a break. The goal for the workout is to move quickly while staying as relaxed as possible for as long as possible. When you do take a break it needs to be quick!

If you have a few Muscle Ups but are worried about even getting 5 or 6, then your Muscle up is your goal and all the reps beforehand should be to get you to the rings with as much energy as possible. Same goes for Pull-Ups on the Scaled end.

The warmup will be a bit different this time around. It will be more general with the goal being to get as much blood flow to the shoulder and establish a good aerobic base prior to the workout.

18.3 Prep

PVC Passes
Around the Worlds
Cuban Presses
Overhead Squats with PVC
*Use these tools to prep the shoulders for a lot of work

Specific Prep
10-15 minutes of a big global warmup staying aerobic (good sweat but able to maintain a conversation)
10-15 Cal AirDyne
10 Double Unders
10-15 Cal Row
5 Overhead Squats with bar

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Here it Is

Well for those that have done the Open before, we knew this day would come eventually: The separator workout. The Open workout that creates some space between those that maybe only have a big engine or big strength or maybe even both and now it asks for everything plus a trained skill set that has come from time in the gym.
And this may very well be the biggest separator workout yet to date. It has tons and tons of double unders, so even if you have double unders do you have them in bunches and under heavy fatigue? It has not just one Muscle Up movement but both the Ring and Bar Muscle Up. It has Overhead Squats under fatigued shoulders. Even the Scaled versions are set to a high standard, probably higher than other Scaled workouts in the past.

Soooooo, CrossFit Games said it best: “14 minutes to work on your weaknesses”. Time to face the music and get better at all those skills!

If you are keeping track, we have been linking up lots of Double Under workouts and for those that have been doing the Performance Team extra work there have been a few workouts linking up Double Unders and Muscle Ups together. We also did a (what I thought at the time) big Double Under workout in mid January with 8 Rounds of 60 Double Unders for a total of 480. 480 in this workout barely gets you into the second round! Calves are going to be sore!

CrossFit Las Cruces

Build to a Heavy Snatch

100 Double Unders
20 OHS (115/80)
100 Double Unders
12 Ring Muscle Ups or Pull-Ups
100 Double Unders
20 Db Snatches
100 Double Unders
12 Bar Muscle Ups or Pull-Ups
2 Rounds!!!!

18.3 Prep
Build to a Moderate 3 Rep Overhead Squat

3 Rounds
6 Overhead Squats (95/65) Smooth steady pace
15 Double Unders
6 Db Snatches at Smooth steady pace

SPEND TIME on Mashing and Stretching!!! Make sure you have foam rolled both your lats and calves. Use band stretching to open the lats up and increase ankle mobility if needed. Any knots in the calves need to be worked out prior to Saturday. The calves need to be ready to go the distance, so foam roll or roll over a barbell.

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Time for one of your favorite movements! Oh and Overhead Squats too.

Overhead Squat

Row 1000m
20 Thrusters (135/95)
30 Pull-Ups

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If You’re Going to Redo it


Congrats to everyone that refused to settle and demanded more of themselves. All the redos I saw were done the right way. Done with full focus and effort. Oh and some even went til their nose bled.

CrossFit Las Cruces

4 Sets
10 Bench Press
3 Wall Crawls
15 Cal AirDyne

Sumo Deadlift High Pulls (95/65)

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2 Down, 3 to Go

Everyone crushed 18.2! There were some PRs that happened, some really fast times and the energy was way up on Saturday! Great job to everyone that came in and pushed the pace on such a fast workout. Let’s keep the energy high going into the third week! There’s still a ton of movements out there that can show up for the workouts. What do you think is coming our way?

CrossFit Las Cruces

3 Snatches

15 Chest to Bar Pull-Ups
50 Sit-Ups
5 Ring Muscle Ups or 10 Ring Dips
50 Wallballs

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It’s Time!!!

18.2 is almost here. This one is a tough one as far as strategy goes, because you can have all the strategy in the world but it really just comes down to whether or not you can move through the first portion well enough to get to your bar.

Everyone has been saying the Burpees and squats only come on at about round 7. But when they do hit you they hit you hard! So pace and prepare for the back end, don’t kill it on the front end and get fooled into thinking you’re just going to breeze through the first portion.

Breathe!!!! Breathe through the squats. It’s not heavy enough to where you have to hold your breath and create a ton of tension through the squats. Breathe at both the top and the bottom of the squats and let your breathing go on the Burpees. Lots of breath is crucial here.

Your warmup needs to be big and needs to get you HOT! This is a very short workout, especially the first portion. It is short and demands a lot of power and quick bursts. Your body needs to be primed for all of this. A proper warmup will help push out when you hit that “wall”. Go in cold and that wall will come a whole lot sooner than you expected.

Load your bar with what you can hit on any training day, good or bad. This for most guys is about 70%, and most women a bit higher at 75-80%. If you finish within 9 minutes with the first portion then you should have about 4 good quality attempts at your lifts. Anything past 9 minutes and you will only have 2 maybe 3 attempts. Don’t panic if your first lift is a struggle. Your lifts will actually feel better as your heart rate slows and you “recover” later in the workout. Decide if you want to Squat clean or power clean. It does not specify Squat so if you can power clean close to what you Squat clean then that could be a realistic option for you.

Good luck guys! I will have your warmup posted on the back whiteboard just like last week.

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