Monday, April 1, 2019

Hello all.

The dust has settled and I wanted to congratulate everyone on a job well done in the 2019 CrossFit Games Open. There were some major changes this year with the open and the format of qualifying for the CrossFit Games, but for our athletes it still meant giving their best effort as always.

For two of our athletes the season continues. Mike Ives finished 24th overall in the 50-54 year old division and will compete in the Age Group Online Qualifier from May 2 to May 6. As well Anikha Greer finished 13th overall in the 16-17 year old division and will also compete in the AGOQ the same weekend. Over that weekend they will complete 4 workouts and the top 10 from each division will qualify for the games in their respective divisions. For the next 5 weeks they will be in season for their training so I know we will all get behind them and support their efforts as they try to reach their goals.

For MayDay Mania we are starting to fill up fast so get your team ready and get yourself registered on comptracker.io for Saturday and Sunday, May 18 and 19.

Standards listed below for each division.

MayDay Mania 4.0 Movement Standards

Rx Standards

C2B

HSPU

T2B

Bar/Ring Muscle Ups

Handstand Walking

Deadlifts 275/185 (for reps)

Thrusters 135/95 (for reps)

Ground to Overhead 185/125 (for reps)

Front Squats 185/125 (for reps)

Snatch 135/95 (for reps)

Overhead Squat 135/95 (for reps)

Box Jumps 30/24

Kettlebell Swings 72/53

Wall Ball 20 to 10'/ 14 to 9'

Dumbell Work (50/35)

Row

Run

Double Unders

Burpees

Any Bodyweight exercise!

Scaled/Masters Standards

Chin over bar Pullups

HSPU to abmat & plate

K2E/Leg Raises

C2B (finals)

Deadlifts 225/155

Thrusters 95/65

Ground to Overhead 135/95

Front Squats 135/95

Snatch 95/65

Overhead Squat 95/65

Box Jumps 24/20

Kettlebell Swings 53/35

Wall Ball 14 to 10'/ 10 to 9'

Dumbell Work (35/20)

Row

Run

Burpees

Double Unders/Single Unders

Any Bodyweight exercise!

Icebreaker Standards

Ring Rows

Pushups

MB Situps

Deadlifts 135/95

Thrusters 75/55

Ground to Overhead 95/65

Front Squats 95/65

Snatch 65/45

Overhead Squat 65/45

Box Jumps or Step Ups 24/20

Kettlebell Swings 35/20

Wall Ball 10 to 10'/ 8 to 9'

Dumbbells (20/15)

Row

Run

Burpees

Single Unders

CrossFit - 6/12/330/430/530/630

Strength

E2MOM x 5 Rounds (10mins)

6 Front Squats

Building that muscular stamina up right through the quads.

Conditioning

2mins on - 2mins x 5 Rounds (20 minutes)

14 Plate OH Stationary Lunges

12 Squat Jumps

10 Shuttle Runs

LiveFit - 9am

Strength

20secs on - 20secs off x 4 rounds

Pushups

Knee Tucks (from active hang)

Ring Rows

DB Strict Press

Conditioning

30secs on - 15secs off x 4 rounds

Burpees

Bike

Shuttle Run

Squat Jumps

CrossFit 101 - 730pm

Strength

E2MOM x 5 Rounds (10mins)

6 Front Squats

Building that muscular stamina up right through the quads.

Conditioning

2mins on - 2mins x 5 Rounds (20 minutes)

14 Plate OH Stationary Lunges

12 Squat Jumps

10 Shuttle Runs

- Team 782