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03/18/2018
03/08/2018
Run for Skinny
The Ledgewoods have always been like family to me. Uncle Bob and Aunt Deb lived right down the street from us. We were always hanging out with, sleeping over or going somewhere with them and their kids Mandy and Robby. Jimmy and Joel were their cousins and basically lived over there as well. Jimmy, or as we call him Skinny, was in the same grade as my brother and his little brother Joel was one grade below me. We were just one big group of idiots running around getting into typical kids trouble together. Fast forward a few years and after Skinny was the first Ledgewood to graduate from college and then he ended up moving to Arizona when I lived out there and being my roommate. In January of 2006 we went out to a random bar about 45 minutes from our house to watch his cousin play in a band. This was back when you could smoke in a bar in Arizona and Skinny didn't like it. He stepped outside to get some fresh air and his life has never been the same since. Some random guy who got kicked out the night before came back and shot at the bar right when Skinny was walking out the front door. Skinny got shot in the face right below one of his eyes. Multiple surgeries and years later he is doing amazing!! But it was a long, hard road the first few years for him. I can't even imagine everything that he has had to go through just because of some random act of violence that has forever changed his life. He lost his ability to see in one of his eyes, hearing in one ear and has constant head aches. I could also easily beat him in basketball now, but I always could so that really hasn't changed at all. In case you guys couldn't tell by the shirt, Skinny in the one Reppin Niles.
HERE is a link about the story.
The point of sharing all of this with you guys is because I am extremely proud of how my buddy has handled the whole situation. He did absolutely nothing wrong that night and many people would have just given up and played the why me game when faced with what he has had to deal with. Not Skinny, he has fought hard ever since to not let this one single event ruin his life. I'm reaching out to you guys to do me a favor and help me support one of my friends who is like a brother to me. On Brain Injury Alliance of Arizona for the Inaugural Run, Walk and Roll 10K - 5K - 1 Mile event. It will be held in Tempe, Az. I know most of us will not be able to make it out there to help support him in the race, but we can sign up as a Virtual Runner. You are going to be doing the run anyways because we are going to program it for our WOD that day so you might as well sign up!! If you do sign up please make sure that you pledge toward his team; team name is HeadStrong, password is headstrong (all lowercase). Below is the link to where you can register.
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Friday's WOD
Open 18.3
03/07/2018
03/06/2018
Typepad is working tonight!!
First time in three nights that I have been able to login and post. Sorry about not having it up the last few days. Please remember that if I can not get it up on here, I will always post it in our CFoF Family page on Facebook.
Congrats to all who did 18.2. We had 81 people complete that workout at the gym either Friday night or over the weekend. Some of you hit Pr's on the cleans, some did it multiple times and improved your times, and Gopi's crazy ass did it three times and got a better score each time. Great job all around and let's finish this Open STRONG!!
Come in on Friday for the Open 18.3 workout and then stay for awhile. It is both Shayne and Joey's birthday that day so people are going to hang out and Bbq after. I will be out of town for a wedding, but like always, it should be a good time. It will be a pot luck style bbq so contact either one of them to see what you should bring.
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Wednesday's WOD's
Level 1
Overhead Squat.
5x5 --> Every 2:30.
WOD: 6 rounds for time
6 pullups
12 plate ground to overhead 25/15
18 air squats
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Level 2
Sumo Deadlift.
5x2 @ moderate weight
2x5 @ 70% of 5x2
WOD: “Fight Gone Bad” 3 rounds for time:
1:00 max reps wallballs 20/14
1:00 max reps sumodeadlift high pull 75/55
1:00 max reps box jumps 24/20
1:00 max reps push press 75/55
1:00 max reps calorie row
1:00 Rest
03/01/2018
18.2 and 18.2A
18.2 got announced and it is 2 parts.
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the dumbbells resting on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc. This portion of the workout is over when the athlete lands with two feet on the opposite side of the barbell after the final burpee, or when the clock reaches 12 minutes.
If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound. The athlete may receive assistance from other people to load the barbell between lifts. Each athlete may use only one barbell for 18.2 and 18.2a, and male athletes must use a 45-lb. (20-kg) barbell.
The athlete’s score for 18.2 will be the total time it takes to complete all 110 reps or the number of reps completed at the end of 12 minutes. The athlete’s score for 18.2a will be the heaviest weight successfully cleaned, in pounds. If the athlete does not complete the squats and burpees in less than 12 minutes, he or she will not log a score for 18.2a.
Note: If an athlete chooses to scale 18.2, he or she will also have a scaled 18.2a score. An athlete who completes 18.2 as prescribed and fails to complete a lift will be ranked higher on the Leaderboard for both 18.2 and 18.2a than athletes who scale 18.2.
TIEBREAK
There is no tiebreak for Workout 18.2. However, the scoring for Workout 18.2a does include a tiebreak. In the case where two athletes clean the same amount on 18.2a, their times on 18.2 will serve as the tiebreak, and the athlete with the faster time on 18.2 will be ranked higher on 18.2a. Ties will not be broken for athletes who did not complete a lift.
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Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
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Scaled
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 35-lb. dumbbells, stepping burpees allowed
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Please remember that we will be doing FRIDAY NIGHT LIGHTS during the 5 weeks of the Open. So we will be running heats all night to get everyone thru the workout. Please come in a little early and stay a little late to help judge and cheer everyone on!!
02/28/2018
2015 Leaderboard
After week one of the Open there is a bunch of controversy about the different types of rowers that were used purposefully for an unfair advantage. Personally, I am just happy that Kim Jong Un did not sign up for the Open like he did in 2015. If he was that far ahead of both Froning and Fraser after one workout then there is no way the rest of us would ever have a chance.
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Thursday's WOD's
Level 1
Deadlift
5x5 --> Every 2:00.
WOD: For time:
25 KB swing 35/26
20 air squats
15 toes to bar
10 deadlifts (use 75% of weight used in strength)
15 toes to bar
20 air squats
25 KB swing 35/26
*15 min cap
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Level 2
Back Squat
5x2 @ moderate weight
2x5 @ 70% of 5x2
WOD: 15 min EMOM
Min a: 12 pushups
Min b: 12 hollow body rocks (back and forth is one)
Min c: 6 power cleans 185/125
02/27/2018
50 people on Team CrossFit of Fremont
We have 50 people signed up on our team for the CrossFit Open!! Some of the people on the team have been doing CrossFit for years, some of you only started a little over a month ago. All of you came in and worked your ass off and cheered for each other while doing it. Great start for this years Open, let's make this Friday Night Lights even louder this week. It will be the same format as last week. The 6 am and noon classes will be normal style classes and we will be running heats all night on Friday. 4 weeks left, let's do this!!
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Level 1
Push Jerk
5x5 --> Every 2:30
WOD:
4 min AMRAP
20 slamballs
10 pushups
30 single unders
Rest 1 min
4 min AMRAP
20 slamballs
10 pushups
30 single unders
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Level 2
Push Press
5x2 @ moderate weight
2x5 @ 70% of 5x2
WOD: 4 rounds for time:
Run 200 m
50 ft DB walking lunge 50/35
15 wall balls
*16 min cap
02/26/2018
02/25/2018
Out and about
The CFoF family had an amazing time this Saturday. We first met at the gym for a little pregaming and pizza and then went to go laser tagging. We had a great turn out for it. We had enough people that the place let us have the whole arena for just our group. The first game was guys vs girls and we all know who won that one, lol. And the second game, we had Jameson and Skye pick teams. Sky was smart and didn't pick her mom, Coach Shelly, for her team after seeing that she only had a 2% accuracy rate for the first battle. It really was a great time. Everyone there was running around with a smile on their faces. For those who missed out, you need to make sure that you make it to the next laser tag night!!
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Monday's WOD's
Level 1
Back Squat
5x5 --> Every 2:30
WOD: 3 rounds for time:
8 alternating BB lunges 95/65
12 bar facing burpees
16 abmat situps
*12 min cap
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Level 2
Front Squat.
5x2 @ moderate weight
2x5 @ 70% of 5x2
WOD: 10 min AMRAP
30 double unders
10 DB front squats 50/35
15 chest to bar pull ups
02/21/2018
Ready or not
Ready or not, here it comes. The 2018 CrossFit Open starts tomorrow. If you have not signed up yet make sure you do so. And if you have signed up already, make sure that you Join Team CrossFit of Fremont. It looks like all of you picked our affiliate, but if you sign up for our team we can see how we do against other local and world wide gyms. Every week it will count our top mens and women's scores and give us a regional and world wide rank. The announce the first workout tomorrow night at 5 pm. Come on in and watch the announcement live with us at the gym.
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Level 1
Overhead Squat.
5x5 --> Every 2:00
WOD: 3 Rounds for time of:
16 Overhead Stepping Lunges with Plate
16 Box Jump Overs
100 ft Overhead Walk with Plate (50ft out and back)
*** Rest exactly 1 min between rounds.
*** Time Cap: 12 minutes.
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Level 2
Bench Press.
Establish a 3RM
WOD: 15 min EMOM
Minute A: 8 burpees over both dumbbells (18.0 standards)
Minute B: 8 dumbbell clean and jerks 50/35
Minute C: 3 ring/bar MU or 6 of hardest pull-up progression
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