Barbell Dani: August 2015

This week we competed at Crossfit Impavidus in Ashburn, VA. They had the most insane Grid rig setup and their space is unbelievable. I was speechless when I walked in.

Our workouts for week 2:

Race 1: Team Effort (2 Sector, 12 minute AMRAP)

4 Athletes participate with only 2 Athletes on the floor at a time, with unlimited substitutions. Athletes will complete the required work in sector 1 prior to advancing to the AMRAP in sector 2. Athletes can work up until the 12 minute mark in sector 2 and do not have to cross a finish line or return to the start line to complete the race. Score is total number of reps completed in sector 2.

Sector 1:
100 Front Rack Lunges (buy in)
Upper: 165/105
Open: 115/75
Novice: 75/45

Sector 2:
21 Deadlift
Upper: 225/155
Open: 185/115
Novice: 115/75

15 Box Jumps
Upper: 30/24
Open: 24/20
Novice: step-ups, 24/20

9 Handstand push-ups
Upper: Deficit (45+25# plates w/abmat)
Open: abmat
Novice: hand release push-ups

Verity Strong’s Placement: 3^rd

Race 2: Double Double (15 minute, 3 sector AMRAP)

4 Athletes participate with only 2 Athletes on the floor at a time, with unlimited substitutions. At the call race, 2 athletes move into the first sector and begin work (both athletes working at the same time at their station) while the other two athletes remain at the start line. There will be two stations within each sector and the work (number of reps) must be complete at each station before moving on to the next sector (work DOES NOT need to be synchronized). Once all work is complete in sector 1, athletes move on to sector 2, and so on. Athletes can work up until the 15 minute mark and do not have to cross a finish line or return to the start line to complete the race. If a team completes all work in all 3 sectors in less than 15 minutes, they will return to the beginning of the AMRAP and continue working until time expires. Score is total reps completed in 15 minutes.

Sector 1:
50 Power Clean/Hang Squat Clean Combo (EACH STATION) total of 100
Upper: 135/95
Open: 95/65
Novice: Power clean + front squat 65/45 (NO Squat cleans for Novice)

Sector 2:
75 Medicine Ball Pull-ups (EACH STATION) total of 150
Upper: 20/14
Open: Pull-ups
Novice: Ring-Rows

Sector 3:
100 Thrusters at (EACH STATION) total of 200
Upper: 135/95
Open: 95/65
Novice: 65/45

Verity Strong’s Placement: 3^rd

After week 2 Verity Strong is in first place overall. Our team was missing 2 members this week due to prior commitments so we had a total of 4 people doing the work above.

Here are a few of my favorite photos from week 2:

24" Box Jumps

Medicine Ball Pullups (14#)

Thrusters (95#)

Getting those last reps in before the time cap.

Are you interested in competing in CAL’s upcoming season? Click here.

Do you want to see how Verity is stacking up each week? Click here.

My box, Crossfit Verity, decided to sign up for the 2015 summer season of CAL this year. We have 3 teams competing from our box, Verity Strong (Upper division), Verity Power (Open division & Verity Force (also Open division); there is also a Novice division. We just finished our week 2 of competition so I’m a little behind the ball on this post. I’m actually behind on several posts this summer – it’s been crazy busy.

I'm a member of Verity Strong and each division noted above has their own requirements. For upper division we are required to perform the following movements/weights throughout the summer season:

Burpees over the box (30”/24”)

Thrusters (155#/105#)

Front Rack Lunges (165#/105#)

Deadlift (225#/155#)

Box Jumps (30”/24”)

Handstand pushups (deficit)

Abmat sit up w/ plate (45#/25#)

Dumbbell Snatch (65#/45#)

Hang Power Cleans (155#/105#)

Overhead Squats (153#/95#)

Clusters (Squat Clean Thrusters) (165#/105#)

Snatch (135#/95#)

Back Squats (Bar from floor) (165#/105#)

Hang Squat Snatches (135#/95#)

Shoulder to Overhead (135#/95#)

Ring Muscle-ups

Ground to Overhead (155#/105#)

Weighted Pistols (24kg/16kg)

Doug Unders (.75# Rope)

Hand Release Burpees to Plate (45# plate)

Toes to Bar/Chest to Bar Pullup Combo

Box Jump Overs (30”/24”)

Wallballs (20#/14# to 10’ target)

Overhead Lunges (95#/75#)

Medicine Ball Pullups (20#/14#)

Our workouts for week 1:

Race 1: Team Effort (1 Sector, 12 minute AMRAP)

4 Athletes participate with only 2 Athletes on the floor at a time, with unlimited substitutions*. Athletes can work up until the 12 minute mark and do not have to cross a finish line or return to the start line to complete the race. Score is total number of reps completed in 12 minutes.

Sector 1:
Burpees over the box
Upper: 30/24
Open: 24/20
Novice: Bar

Thrusters
Upper: 135/95
Open: 95/65
Novice: 65/45

Teams will alternate movements starting with Burpees Over the Box with repetitions beginning at 2 and increasing by 2 each set (2, 4, 6, 8, 10, 12, etc).

*Unlimited substitution means that athletes can substitute at any time, in any order, by returning to the start line and tagging in another athlete. **Score for this race will be the season tie-breaker. If a tie remains, the combined score (reps) from this race and week 1, race 2 will be used.

Verity Strong’s Placement: 1^st

Race 2: Echo Race (Back to Back 5 min AMRAPs with 2 minutes of rest between)

4 Athletes participate (the same 4 athletes participate in both 5 minute AMRAPs) with only 2 Athletes on the floor at a time, with unlimited substitutions. The first 5 minute AMRAP will start in sector 1 and work forward. The second 5 minute AMRAP will begin in sector 3 and work backwards. Athletes can work up until the 5 minute mark in each AMRAP and do not have to cross a finish line or return to the start line to complete the race.

If a team completes all work in all 3 sectors in less than 5 minutes, they will return to the beginning of the AMRAP (sector 1 for AMRAP 1 and sector 3 for AMRAP 2) and continue working until time expires. Score is total combined reps for both 5 minute AMRAPs.

Sector 1:
30 Muscle-ups
Open: 50 Pull-ups
Novice: 50 ring rows

Sector 2:
30 Ground to Overhead
Upper: 155/105
Open: 115/75
Novice: 75/55

Sector 3:
30 Weighted Pistols
Upper: 24/16kg
Open: Goblet Squats 24/16kg
Novice: Goblet Squats 24/16kg

Verity Strong’s Placement: 1st

After week 1 Verity Strong is in first place overall. This competition took place at Crossfit Foggy Bottom in DC, probably the smallest box I've ever been to. One of my favorite parts of doing CAL is getting to visit other boxes in the area. Here are a few of my favorite photos from week 1: