Team WOD

In teams of three, complete the following for max reps:

• 7:00 Row for Max Calories
• 5:00 Max Wall Balls (20#/14#)
• 3:00 Max Synchro Burpees
• 5:00 Max Wall Balls
• 7:00 Row for Max Calories

For the Row and Wall Balls, only one person is working at a time.

For the Burpees, all three partners are working at the same time.  The reps must synchronized, meaning all three athletes are on the floor at the same time, and finish with a jump and clap at the same time.

Score is total number of reps.

Conditioning

CrossFit Games Open 18.4

For time (9:00 Cap)

• 21 Deadlifts (weight 1)
• 21 Handstand Push-ups
• 15 Deadlifts (weight 1)
• 15 Handstand Push-ups
• 9 Deadlifts (weight 1)
• 9 Handstand Push-ups
  

  ---

• 21 Deadlifts (weight 2)
• 50′ Handstand Walk
• 15 Deadlifts (weight 2)
• 50′ Handstand Walk
• 9 Deadlifts (weight 2)
• 50′ Handstand Walk

Variations

Rx’d (Ages 16-54)

• Weight 1 = 225#/153#
• Weight 2 = 315#/203#

Scaled (Ages 16-54)

• Weight 1 = 135#/93#
• Hand Release Push-ups
• Weight 2 = 185#/133#
• 50′ Bear Crawl

Rx’d Teens (14-15)

• Weight 1 = 135#/93#
• Weight 2 = 185#/133#

Scales Teens (14-15)

• Weight 1 = 75#/53#
• Hand Release Push-ups
• Weight 2 = 95#/73#
• 50′ Bear Crawl

Rx’d Masters (55+)

• Weight 1 = 185#/125#
• 95#/63# Push Press
• Weight 2 = 255#/163#
• 10 Handstand Push-ups

Scaled Masters (55+)

• Weight 1 = 115#/78#
• Hand Release Knee Push-ups
• Weight 2 = 155#/103#
• 50′ Bear Crawl

Strength/Accessory

4 sets for quality:

• 10/10 Single Leg DB RDLs
• 10 Horizontal Body Rows
• 15-20 Hollow Rocks

Partner WOD

With a partner, complete 10 alternating rounds (5 each) of:

• 30 Double Unders (scale 50 singles)
• 15 Kb Swings (60#/44#)
• 9 C2B Pull-ups

Strength

Every :90 for 15:00 (5 sets)

• Interval 1 – 5 Push Press @ 7-8 RPE
• Interval 2 – 10/10 Single Arm Kb Overhead Squat

Conditioning

Complete for time:

• 1000m Row
• 30 Hang Power Cleans (155#/103#)
• 30 Strict Handstand Push-ups

Strength

Back Squat – 20 minutes to build to todays 3RM

Conditioning

14 minute AMRAP:

• 20 Alternating Overhead Plate Lunges (45#/35#)
• 15 Toes-2-Bar
• 10 Burpee Box Jumps

Conditioning

Teams of three – 25:00 AMRAP:

• 90/75 Calorie Row
• 45 DB Thrusters (50#/35#)
• 45 Power Cleans (115#/83#)*

*Add 20#/10# to barbell each round.

Conditioning

CF Games Open 18.3

2 rounds for time:

• 100 Double Unders
• 20 Overhead Squats
• 100 Double Unders
• 12 Ring Muscle-ups
• 100 Double Unders
• 20 Alternating DB Snatches
• 100 Double Unders
• 12 Bar Muscle-ups

VARIATIONS

Rx’d (Ages 16-54)

• 115#/80# Overhead Squats
• 50#/35# DB Snatches

Scaled (Ages 16-54)

• 100 Single Unders
• 45#/35# Overhead Squats
• Chin-Over-The-Bar Pull-ups
• 35#/20# DB Snatches

Rx’d Teenagers (14-15)

• 75#/55# Overhead Squats
• 35#/20# DB Snatches

Scaled Teenagers (14-15)

• 100 Single Unders
• 45#/35# Overhead Squats
• Chin-Over-The-Bar Pull-ups
• 35#/20# DB Snatches

Rx’d Masters (55+)

• 75#/55# Overhead Squats
• Chest-to-Bar Pull-ups
• 35#/20# DB Snatches

Scaled Masters (55+)

• 100 Single Unders
• 45#/35# Overhead Squats
• Jumping Chest-to-Bar Pull-ups
• 20#/10# DB Snatches

Strength

A1. Deadlift

• 8 Reps @ 50%
• 6 Reps @ 60%
• 4 Reps @ 70%
• 2 Reps @ 80%
• 2 Reps @ 90%

A2. 5 x 5-8 Strict Pull-ups

Conditioning

“Karabel”

10 rounds for time:

• 3 Power Snatches (135#/93#)
• 15 Wall Balls (20#/14#)

Congratulations to Michael Ishmael, our March 2018 Athlete of the Month.  Michael has been with a consistent member for two and a half years.  Through that time we have seen Michael grow considerably as an athlete.  With a running background, Michael had no problem with the endurance aspect of CrossFit, however other areas of his fitness were lacking.  Through hard work, consistency, and the desire to get better, Michael has become a well rounded CrossFitter – gaining strength, flexibility, stamina, and being overall healthier.

Proof of Michael’s improvements can be found in this years Open competition.  He has completed both workout as Rx’d, while he scaled all of the workouts last year.  Congratulations Michael on an honor well deserved!

1.  In general, what is your background?

I grew up a farm boy outside of Greenview, Il. and have lived in this area my whole life.  I am married to the beautiful Jennifer Ishmael and we have 3 beautiful adult daughters and 1 perfect grandson.  I enjoy making beer, spending time with my kids and taking trips out west. 

2. Age, Occupation?

I will be 51 years old on March 10. So this is a great birthday present Brian, thank you! (And just in case I love IPAs.)  I have work at Standardaero Business Aviation (formerly Garrett Aviation) in the cabinet shop since 1990.

3. How did you get to know about CrossFit and why did you start?

Well, I was a cross country runner in High school and then took a break from exercise for about 20  years and then started running again.  And for the next 7 or 8 years I ran. But it seemed like I was breaking down and everything hurt. I noticed the sign for this CrossFit gym at Roberts parking lot and did some research on CrossFit and decided to give it a try, did the onramp and got hooked.  

4. How has CrossFit changed your life, lifestyle, level of fitness?

I love the muscles I have been able to put on and I think it’s incredible that no matter what age you start CrossFit you can make a difference in how you look and feel.  I can’t believe the things I have been able to accomplish at the gym.

5. Name one goal and/or personal record you would like to accomplish through CrossFit.

I had never lifted weights before in my life so everything I accomplish in weight lifting is a new movement and a new PR.  I would like to be able to do a couple of things better: butterfly pull ups, double unders (more than 3 or 4 at a time), and muscle ups.

The goal I had going into the CrossFit Open this year was to do a couple workouts Rx and I have completed the first two Rx this year.

I would also like to complete all of the “girl” WODs.

6. Favorite CrossFit moment so far?

I really like move all of the movements but it I had to pick a couple  favorite I would say cleans and wall balls.

7. What is your least favorite WOD to date?

This one is easy – Curtis P. because of the lunges I don’t like weighted lunges much.

8. What do you like most about Capital City CrossFit?

I love all of the coaches at the gym and how everybody helps everybody out.  I love the way the workouts are set up. Working out in a group atmosphere is great motivation and you still feel like you are working out with a personal trainer.  Everybody at the gym is great and it’s fun seeing the newbie’s and the veterans’ do  things they never thought they could do.

9. Favorite movement?

Olympic weight lifting

10. Least favorite movement?

Weighted lunges

Strength

Push Press x 5-5-5-3-3-3

Conditioning

In a 4:00 window, complete the following:

• 30 Kb Swings (60#/44#)
• 20 Burpees
• Max Calorie Row w/ remaining time

Rest 2:00 between rounds. Complete 3 rounds. Score is total number of Calories for all three rounds.