1. "Front Squat"
3 - 3 - 3 - 3 - 2
------------------------
2. As Many Rounds as Possible in 13 Minutes of -
8 x Ring Push Ups
10 x Kettlebell Swings 24/16kg
Run 200m
Logic behind Open WOD scheduling.
Hi Everyone,
Please excuse the use of this sacred blog for the use of passing an important message to the CrossFit Horizons community to who my Family and I hold so Dear.
I've done this because I wanted my message to be a little more personal than a FaceBook post.
I've been asked a very important question by one of our Dear Athletes, asking for an explanation as to why our Open WOD schedule is the way it is this year compared to last year. (No open WOD on Mondays, just Friday from lunch onwards/Sat morning and Sun Morning).
Thus affecting some of the community who can only train at certain times.
I.E. those who can only make it in the morning/afternoon due to work/family etc.
Here is the reasoning behind our decision and I hope everyone understands why we have done things this way we have in 2015.
Here we go, please bare with me -
1. The Open can consume the gym.
We have found that because of the timing of the announcement, the hype around the 4 days has taken our valued athletes (160 entered last year) focus away from their training goals.
For example; nothing else matters anymore other than getting a score that is 1 more rep than the one they got. So un-needed days off to "Rest" or "Recover"or needing to do the WOD multiple times risking injury/overtraining become more prevalent, stalling people's journey towards their overall health goals, which is our main priority for you all.
So having from Friday to Monday was just too long for the majority of the community and the Coaching staff to emotionally bare.
2. Morning/Afternoons only?
Last year Monday seemed to be a difficult time to get people to the gym to perform their Open WOD.
Even though we understand that there is probably about 10-12 (5am and 6am'ers) of our valued Athletes who can only train in the mornings (who may have entered the open this year).
Last year we would have 15 to 20 each week who couldn't train on Mondays or the weekend because it's their rest day, their holidays or their work didn't permit them to. This immediately had us organising extra judges/coaches to ensure Fridays normal sessions could go ahead uninterrupted. (Which crazily enough we are still doing this year for Monday, just hoping for less needing to do this)
Creating more distraction and less focus on the greater community who deserve as much guidance Love and care as they can get when they are under our roof.
So because of this and point number 1 and 3, it was an easy decision to scrap Mondays for the Open WOD.
3. Feedback.
When we posted our scheduling last week we based our decision off last years experience with no immediate concerns raised from anyone who may be affected.
That was until we had the question today communicating that some Athletes who can only train at certain times are confused by our decision.
For the the unintentional disregard we sincerely apologise.
However, we would like to just re assure all of the Athletes who potentially may be affected, that over the course of 150 sessions (averaging 3 sessions a week for the year, taking in holidays/illness etc) that the 5 times you may be inconvenienced over this time, our gym has been built on a culture that is as much about Family as what it is about CrossFit.
So, bringing partners/Wives/ Kids is something that is common to the majority of the community and we encourage to bring your family along in the Afternoon or weekend to cheer you on.
Sometimes kids and partners outnumber people training, and, that's the way we Love it.
4. Staffing.
This new schedule has Kristy, the kids and I working 7 days a week for 5 weeks. This is so I can be there for each person who is entered, as their coach.
Adding Sunday wasn't a decision we come to lightly and should give all affected adversely an idea as to the importance of this community in my families lives.
Financially, last year our schedule created an extra cost of $1750 in wages, with people coming in on Friday, extra staffing on Monday (not including my time on Sat morning away from my Kids).
Because of this and the extra sessions/days we now have available for you all we can't sustain the old schedule without the quality of my kids life being affected.
For all who know me. The quality of life that my kids have is more important to me than anything.
And, increasing membership is not an option for us.
So taking away Mondays from the Open schedule was an easy decision to make.
We hope you understand........
Finally,
We have given everyone the opportunity to tell us if any weeks they cannot make it on Fri, Sat or Sun we'll arrange staff or an open gym time on a Monday to ensure you can do the WOD (there is one person booked for Monday).
So, please consider this before thinking that you can't enter because of our scheduling, due to your inability to train at any other time than the one you do.
Always remember that any decision we come to in regards to our day to day business management the greater community is always put first.
After 4 years we realise that there will be some that we disappoint no matter how hard we try to please all 174 of you. That's life!
However, it's not going to stop us from continuing to do our best to.
Love to All.
Jamie.
Please excuse the use of this sacred blog for the use of passing an important message to the CrossFit Horizons community to who my Family and I hold so Dear.
I've done this because I wanted my message to be a little more personal than a FaceBook post.
I've been asked a very important question by one of our Dear Athletes, asking for an explanation as to why our Open WOD schedule is the way it is this year compared to last year. (No open WOD on Mondays, just Friday from lunch onwards/Sat morning and Sun Morning).
Thus affecting some of the community who can only train at certain times.
I.E. those who can only make it in the morning/afternoon due to work/family etc.
Here is the reasoning behind our decision and I hope everyone understands why we have done things this way we have in 2015.
Here we go, please bare with me -
1. The Open can consume the gym.
We have found that because of the timing of the announcement, the hype around the 4 days has taken our valued athletes (160 entered last year) focus away from their training goals.
For example; nothing else matters anymore other than getting a score that is 1 more rep than the one they got. So un-needed days off to "Rest" or "Recover"or needing to do the WOD multiple times risking injury/overtraining become more prevalent, stalling people's journey towards their overall health goals, which is our main priority for you all.
So having from Friday to Monday was just too long for the majority of the community and the Coaching staff to emotionally bare.
2. Morning/Afternoons only?
Last year Monday seemed to be a difficult time to get people to the gym to perform their Open WOD.
Even though we understand that there is probably about 10-12 (5am and 6am'ers) of our valued Athletes who can only train in the mornings (who may have entered the open this year).
Last year we would have 15 to 20 each week who couldn't train on Mondays or the weekend because it's their rest day, their holidays or their work didn't permit them to. This immediately had us organising extra judges/coaches to ensure Fridays normal sessions could go ahead uninterrupted. (Which crazily enough we are still doing this year for Monday, just hoping for less needing to do this)
Creating more distraction and less focus on the greater community who deserve as much guidance Love and care as they can get when they are under our roof.
So because of this and point number 1 and 3, it was an easy decision to scrap Mondays for the Open WOD.
3. Feedback.
When we posted our scheduling last week we based our decision off last years experience with no immediate concerns raised from anyone who may be affected.
That was until we had the question today communicating that some Athletes who can only train at certain times are confused by our decision.
For the the unintentional disregard we sincerely apologise.
However, we would like to just re assure all of the Athletes who potentially may be affected, that over the course of 150 sessions (averaging 3 sessions a week for the year, taking in holidays/illness etc) that the 5 times you may be inconvenienced over this time, our gym has been built on a culture that is as much about Family as what it is about CrossFit.
So, bringing partners/Wives/ Kids is something that is common to the majority of the community and we encourage to bring your family along in the Afternoon or weekend to cheer you on.
Sometimes kids and partners outnumber people training, and, that's the way we Love it.
4. Staffing.
This new schedule has Kristy, the kids and I working 7 days a week for 5 weeks. This is so I can be there for each person who is entered, as their coach.
Adding Sunday wasn't a decision we come to lightly and should give all affected adversely an idea as to the importance of this community in my families lives.
Financially, last year our schedule created an extra cost of $1750 in wages, with people coming in on Friday, extra staffing on Monday (not including my time on Sat morning away from my Kids).
Because of this and the extra sessions/days we now have available for you all we can't sustain the old schedule without the quality of my kids life being affected.
For all who know me. The quality of life that my kids have is more important to me than anything.
And, increasing membership is not an option for us.
So taking away Mondays from the Open schedule was an easy decision to make.
We hope you understand........
Finally,
We have given everyone the opportunity to tell us if any weeks they cannot make it on Fri, Sat or Sun we'll arrange staff or an open gym time on a Monday to ensure you can do the WOD (there is one person booked for Monday).
So, please consider this before thinking that you can't enter because of our scheduling, due to your inability to train at any other time than the one you do.
Always remember that any decision we come to in regards to our day to day business management the greater community is always put first.
After 4 years we realise that there will be some that we disappoint no matter how hard we try to please all 174 of you. That's life!
However, it's not going to stop us from continuing to do our best to.
Love to All.
Jamie.
WOD - Saturday, 28th February, 2015
1. 15.1
As Many Rounds as Possible in 9 Minutes of -
15 x Toes to Bar
10 x Deadlift 52/35kg
5 x Snatch 52/35kg
Immediately following 9 Minute AMRAP take 6 Minutes to Find a 1RM -
Clean and Jerk
or,
As Many Rounds as Possible in 15 Minutes of -
50 x Burpees (Over the Ball)
75 x Double Unders
50 x Wall Ball 10/7kg
WOD - Friday, 27th February, 2015
1. "Kelly"
For Time, 5 Rounds of -
Run 400m
30 x Box Jumps 24/20"
30 x Wall Ball 10/7kg
WOD - Thursday, 26th February, 2015
1. As Many Rounds as Possible in 8 Minutes -
30sec Handstand Hold
30sec Bottom of Squat
30sec Hollow Hold
30sec Superman Hold
------------------
2. Tabata -
Bear Crawl (total metres)
Burpee Broad Jump (total metres)
-----------------
3. With an 8 Minute Cap - For Time -
1600m Run
WOD - Wednesday, 25th February, 2015
1. As Many Rounds as Possible in 5 Minutes of -
20 x Squats
20 x Calories Air Bike
Rest 5 Minutes
2. As Many Rounds as Possible in 5 Minutes of -
10 x Calories Row
10 x Burpees (over rower)
Rest 5 Minutes
3. As many Rounds as Possible in 5 Minutes of -
10 x Dumbbell Push Press 20/15kg
10 x Dumbbell Deadlift 20/15kg
Rest 5 Minutes
4. As Many Rounds as Possible in 5 Minutes of -
10 x Push Ups
10 x Med Ball Clean 10/7kg
WOD - Tuesday, 24th February, 2015
1. Every Minute on the Minute For 10 Minutes -
1 x Snatch
Start 17.5kg Less than your 1RM. Increase by 2.5kg each Minute.
Missed lift = No increase in weight next lift.
2 x Missed Lifts = decrease weight by 2.5kg.
-----------------------
2. For Time, 4 Rounds of -
12 x Chest to Bar Pull Ups
15 x Kettlebell Swings 24/16kg
50 x Double Unders
WOD - Monday, 23rd February, 2015
1. "Back Squat"
3 - 3 - 3 - 3 - 3
-----------------------
2. As Many Rounds as Possible in 12 Minutes of -
10 x Wall Ball 10/7kg
9 x Toes to Bar
8 x Box Jumps 24/20kg
WOD - Saturday, 21st February, 2015
1. "Clean Deadlift"
4 - 4 - 4 - 4
all @95% of 1RM Clean
(No alternate grip and Hook Grip must be used - no high pull - tension maintained in mid back crucial)
----------------------
2. "Incredible Hulk"
As many Rounds as Possible in 20 Minutes of -
5 x Deadlift 50/35kg
5 x Hang Clean 50/35kg
5 x Front Squat 50/35kg
5 x Jerk 50/35kg
5 x Back Squat 50/35kg
WOD - Friday, 20th February, 2015
"Fight Gone Bad"
For Reps, 3 Rounds of -
1 Min Wall Ball 10/7kg
1 Min Sumo Deadlift High Pull 35/20kg
1 Min Box Jumps 20"
1 Min Push Press 35/20kg
1 Min Row (Calories)
1 Minute Rest
WOD - Thursday, 19th February, 2015
1. Every Minute on the Minute for 10 Minutes -
1 x Hang Squat Clean
Starting at 17.5kg less than your 1RM
add 2.5kg each minute
1 x Miss = do not add weight
2 x Misses = Take 2.5kg off
--------------------
2. For Reps of -
1 Minute of Muscle Ups/Pull Ups
1 Minute of Double Unders/Pull Ups
2 Minutes of Muscle Ups/Pull Ups
2 Minutes of Double Unders/Pull Ups
3 Minutes of Muscle Ups/Pull Ups
3 Minutes of Muscle Ups/Pull Ups
WOD - Wednesday, 18th February, 2015
1. For Reps, 2 Rounds of -
3 Minutes Air Bike (Calories)
3 Minutes Rest
3 Minutes Kettlebell Swing 32/24kg
3 Minutes Rest
3 Minutes Row (Calories)
3 Minutes Rest
3 Minutes Walk Lunge 32/24kg (KB Goblet Hold)
3 Minutes Rest
WOD - Tuesday, 17th February, 2015
1. "Bench Press"
Take 15 Minutes to Find a Heavy Single
-------------------
2. "Barraza"
As Many Rounds as Possible in 18 Minutes of -
Run 200m
9 x Deadlifts 125kg/82kg
6 x Burpee Bar Muscle Up/Pull Up
WOD - Monday, 16th February, 2015
1. For Time -
42, 36, 30, 24, 18, 12, 6 -
Squat
21, 18, 15, 12, 9, 6, 3 -
Burpees (Line facing with a Jump)
-------------------
2. As Many Rounds as Possible in 12 Minutes of -
3 x Strict Handstand Push Ups
6 x Push Ups
9 Metre Handstand Walk
WOD - Saturday, 13th February, 2015
1. As Many Rounds as Possible in 34 Minutes -
15 x Thrusters 42/30kg
15 x Chest to Bar Pull Ups
Rest 1 Minute
15 x Wall Ball 10/7kg
10 x Toes to Bar
Rest 1 Minute
30 x Double Unders
15 x Snatch 42/30kg
WOD - Friday, 13th February, 2015
1. In Teams of 3 - As Many Reps as Possible in 10 Minutes -
Partner 1 - Run 200m (1 Run = 20 Reps)
Partner 2 - Bear Crawl (10m Crawl = 10 Reps)
Partner 3 - DB Burpee Deadlift 20/15kg
Keep swapping roles when partner running returns.
------- Rest 2 Minutes ------
2. In Teams of 3 - As Many Reps as Possible in 15 Minutes of -
Partner 1 - Run 400m (1 Run = 40 Reps)
Partner 2 - Burpee Broad Jump (10m = 10 Reps)
Partner 3 - Sit Ups (GHD Optional)
Keep swapping roles when partner running returns
WOD - 12th February, 2015
1. Every Minute on the Minute for 12 Minutes -
1 x Squat Clean and Jerk
First weight will be 22.5kg under 1rm Clean and Jerk.
Each Minute you will increase your weight by 2.5kg if you are successful with previous lift.
Missed Lift = Weight stays the same.
2 Missed Lifts = decrease weight
Last lift attempt you should be going for a new PB.
----------------------
2. For Time,
12 - 9 - 6 of -
Front Squat 110/65kg
80 - 60 - 40 of -
Double Unders
12 Minutes cap
WOD - Wednesday, 11th February, 2015
1. For Time, 5 Rounds -
Run 800m
25 x Deadlift 60/40kg
25 x Toes to Bar Sit Ups
30 Min Cap.
WOD - Tuesday, 10th February, 2015
1. Every 2 Minutes for 10 Minutes, Perform -
10 x Chest to Overhead 70/45kg
15 x Wall Ball 10/7kg
----------Rest 2 Minutes --------
2. Every 2 Minutes for 10 Minutes, Perform -
Run 100m
10 x Chest to Bar Pull Ups
---------- Rest 2 Minutes ----------
3. Every 2 Minutes for 10 Minutes, Perform -
20 x Kettlebell Swings 24/20kg
10 x Goblet Squat 24/16kg
WOD - Monday, 9th February, 2015
1. Power Clean/Hang Squat Clean/Jerk
1/1/1 - Take 20 Minutes to find as heavy as possible
---------------------
2. As Many Rounds as Possible in 12 Minutes of -
45 x Squat Cleans 60/40kg
45 x Ring Dips
45 x Burpees (to a pull up bar)
WOD - Saturday, 7th February, 2015
1. As Many Rounds as Possible in 10 Minutes of -
Run 100m
50 x Double Unders
20 x Walk Lunge
--------------------
2. As Many Rounds as Possible in 12 Minutes of -
75 x Wall Ball 10/7kg
45 x Double Unders
15 x Muscle Ups/30 x Strict Pull Ups
WOD - Friday, 6th February, 2015
1. In Teams of 2 - Tabata -
Row (calories)
30 sec Rest
Air Bike (calories)
30 sec Rest
Bench Press 60/40kg
30 sec Rest
Sit Ups/Toes to Bar
30 sec Rest
Dumbbell Hang Squat Clean 20/15kg
30 sec Rest
Burpee Pull Up
Partner 1 and 2 will alternate intervals. For Example -
Partner 1 works 1st interval while Partner 2 Rests
then,
Partner 2 will do the 2nd interval while Partner 1 Rests
etc, etc.....
A total of 8 intervals of 20sec work:10sec rest for each movement.
(both team members will be seated on a rower and an air bike when you are working on that station)
Score will be total reps.
WOD - Thursday, 5th February, 2015
1. Every 2 Minutes for 30 Minutes, Perform -
5 x Ground To Overhead 50/35kg (Clean and Jerk or Snatch)
"1 Round of Cindy"
5 x Pull Ups
10 x Push Ups
15 x Squats
WOD - Wednesday, 4th February, 2015
1. Every Minute on the Minute for 10 Minutes -
1 x Squat Clean
Start 1st lift 22.5kg less than your 1RM, then increase weight by 2.5kg after each completed lift.
Failed Lift = No increase in weight.
2 x Failed Lifts = decrease weight by 2.5kg
------------------------
2. As Many Rounds as Possible in 15 Minutes of -
15 x Kettlebell Swings 32/24kg
10 x Box Jumps 24/20"
5 x Deadlift 100/70kg
WOD - Tuesday, 3rd February, 2015
1. Every 3 Minutes for 24 Minutes Perform -
10 x Pull Ups/5 x Muscle Ups
20 x Wall Ball 10/7kg
---------Rest 2 Minutes----------
2. Every Minute on the Minute for 6 Minutes -
Odd Minute - 12 x Burpees
Even Minute - 50 x Double Unders
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