Thursday, February 22,2018

The Open gets announced today!! Please sign up and be sure to add South Tahoe CrossFit as your affiliate.

“Goat Day”

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Sticking to the same movements over the five weeks that have the biggest potential of moving the needle for athletes is better than picking different movements from week to week. With these being movements that athletes are not proficient at, there is the possibility for some to feel dejected when they leave. Addressing this from the beginning eases many of those feelings. If athletes remain diligent and consistent across these five weeks with their practice, they will leave better than they started.

Join Michele for mobility class today at noon and 5pm.

Wednesday’s WOD board

Wednesday, February 21,2018


3 Rounds:

500 Meter Row or Bike

12 Power Cleans (155/105)

50 Double Unders

In this triplet workout, athletes should choose a weight on the barbell that they are capable of performing at least 10 repetitions unbroken when fresh. Within the workout, these will likely be performed in singles or small sets.

Conditioning class

10 rounds:

20 cal row

7 box jumps

7 pull ups

7 goblet squats

7 push ups

The open starts on Friday!! Get those outfits ready and come dressed to support your team.

Tuesday’s WOD board

Tuesday, February 20,2018

Power Snatch

Build to Heavy Set of 2

“Fast Lane”

For Time:

20 Burpee Box Jump Overs (24/20)

30 Power Snatches (75/55)

40 Overhead Squats (75/55)

35/25 Calorie Assault Bike or Row

On the days we go heavy, that movement is almost always seen in the metcon “cashout”. The reason behind that is to get some exposure to heavier loads, but also to be able to apply teaching points and make corrections that are relevant in both sections. In the first section, groups will build to a heavy set of 2. These are to be performed as touch and go repetitions with no reset at the bottom. Within the workout, the weight on the barbell should be on the lighter side. This is a load that athletes feel confident that they could perform 25+ repetitions unbroken when fresh for both the power snatch and overhead squat. If unable to Schwinn Bike, complete either a 35/25 Calorie Assault Bike or Row.

Join Michele today at 5pm for mobility class.

Del did a podcast on the Open , click the link to listen.

*** We start the Open on Friday!! Make sure you come dressed to earn points for your team. The 6pm lifting class will be a regular CF class for the next 5 weeks so everyone has a chance to get the open workout in.

Monday’s WOD board

Monday, February 19,2018

“Iron Lung”


27/20 Calorie Row

27 Wallballs (20/14)

27 Chest to Bar Pull-ups

rest 4 minutes


21/15 Calorie Row

21 Wallballs (20/14)

21 Toes to Bar

rest 4 minutes


15/10 Calorie Row

15 Wallballs (20/14)

15 Pull-ups

In today’s interval based workouts, athletes will work for four minutes before resting for four minutes. If athletes finish the gymnastic movements, they will start back from the beginning until time is up. In order to hit the intended stimulus, athletes should keep the gymnastics repetitions prescribed only if they are capable of getting at least 15 repetitions unbroken when fresh. Repetitions can be reduced to an appropriate level on an individual basis. Each round is score separately as rounds + reps. Stagger groups on opposite four minute intervals if short on rowers.

**** The Open starts on Friday so get those outfits together to represent for your team!! For the next 5 weeks we will be changing the 6pm lifting class to a regular CF class so everyone can do the open WOD.

conditioning class –


100 sit ups

90 squats

80 du

70 lunges

60 wallballs

50 Russian kb

40 DB renegade rows (15 each side

30 DB push press

20 toes to bar

10 jumping lunges

Saturday, February 17,2018


4 Rounds:

21/15 Cal Assault Bike or Row

15 Toes to Bar

7 Power Clean and Jerks (155/105)

In this four round triplet, looking for athletes to choose a weight on the barbell that they have the ability to complete unbroken if necessary. However, within the workout these are expected to be performed in small sets or quick singles.

Great job to all of you that completed the Lurong challenge! The last day is Sunday and Monica will be at the gym for measurements most of the day on Monday. 

Friday’s WOD board

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