Xifit is now closed for work outs.

Most members will now workout at GenXCrossFit. Please come out and support GenXCrossfit on Tracey Grove Road.

We all learned a lot in the last three years at XiFit.   If you need special training, please feel free to contact me.  See you in Califorinia next year. 

This web site will be converted into products of Multifit/ Crossfit.  

Brian J

Xifit will now hold 5:30 classes during the week only.

4/8 WOD 5:30 class only

WOD (On the min for 10 min.)
5 snatch (115/85)
5 bar facing burpees

Go to 4 reps each if needed

4/7 WOD

WOD (10-9 ...2-1)
Bench  (body weight)
deadlift  (1.5 BW)
cleans (.75 BW)

Changed to

(15 min.)
3 man makers (20 x2,10x2 dbs)
5 pull-ups
15 dbl unders

4/4 WOD

WOD

30 front squats (75/45)
12 chest to bar or 7 bar muscle-ups
30 front squats (95/75)
12 chesttobar/7 m-ups
30 front squats (115/85)
12 chest to bar / 7 bar muscle-ups

4/3 WOD CLOSED for GenXfit visit

WOD

We will be closed today. We are all going over to GenXfit to workout.  

4/2 WOD

WOD (16 min.)
5     toes to bar
10   push press (95/65)
10     box jumps

14.5 Results and Open Summary

 Congrats to all who finished 14.5 because it was a hard one.  
Caroline
Marco
Cindy L.
Abbie
Steven
Ransom
Myself


Ransom finished it in about 31:00 min. at Rx

I finished in 21:45 which would have placed me 1666 if I had uploaded the video on time.   The video took more than 1.5 hrs to up load, so I missed the deadline.    Next time I need be sure not to over train and make myself ill.   

Overall, the Open was good fun.   It was a great test of our fitness.  I think we all saw some strengths as well as weaknesses.



 

4/1 WOD

WOD (5 rnds)
5 tire flips
400 meter

3/31 WOD

WOD 14.5 if you have not done it

3/29 WOD 14.5

WOD (21-18-15-12-9-6-3)
thrusters (95/65)
bar facing burpees

The above is a total of 84 thrusters and 84 burpees.
It will kick our butts.   I need a to eat a cow the night before.
If you can not make Sat. Don't worry you can do it the next time your in.
BrianJ

3/28 WOD

WOD

Stretching for full depth on thruster on 14.5

(5 RNDs)
20 cal on row
200 meter
20 hammer swings
20 undulation

3/27 WOD

WOD 


20 sit-ups
20 thrusters (95/65)
20 sit-ups
20  sumo dead lift HP (95/65)
20 sit-ups
20 snatch (95/65)
20 sit-ups
20 hang cleans (95/65)

3/26 WOD

WOD (20 min.)
3 chest to bar
5 dips
10 box jumps

14.4 Results (updated)

With a score of 171 Mark ranks 1340 in the world in the 45-50 year olds. 
With a score of 165 Cindy S. ranks 453 in the world in the same age group.
With a score of 156 Ransom ranks 2373 in the world in the same group.
I had a score of 167 but my official score is 127 due to a missed video reps.   That puts me (Brian) some where way down low.
Chris had a score of 155.

Marco got 153.

In general, everyone needs to get the toes-to-bar movement down in order get through them and have time for the other movements.

Cindy's combined scores of 14.1,14.3, and 14.4 would put her in the top 200 overall.    When she is able to do chest to bar pull-ups she will be able to make the top 200.

Being in the top 200 in the Masters division is at least as good as qualifying for Regionals.




  

3/25 WOD (updated)

WOD  (5 rnds)
400 meter (or 50 double unders)
12 over head squats (95/65)

3/24 WOD

WOD
You can do 14.4 if you like or the below.


(5-10-15-20)
thrusters (75/55)
pull-ups  (practice this before the WOD) (butterfly! butterfly!)

Rest for 3 min. and repeat

Cash out (20-15-10-5)
thrusters (45/33) on stabo
rope pull-ups
rope tricepts

3/21 WOD 14.4 practice

WOD 14.4    14 min.
Row 60 calories
50 toes to bar
40 wall ball
30 cleans (135/95)
20 muscle ups

You can do this WOD or practice doing each item alone with some rest.   I advise you to do each item or part of each item to get an estimate or goal of how far you can get into the WOD with a constraint of 14 min.    You can do the full WOD Sat. or Monday.

Toes to bar is the big item that you must be proficient to do well in this WOD.   There's some of you who can do well in this WOD if you get through the toes to bar.

3/20 WOD

WOD
100 dbl unders
100 meter
4 rope climbs
100 meter
30 front squats (135/95)
100 m farmer carry dbs (2x55/ 2x 30)
20 db snatch (55/30)
100 meter

3/19 WOD

WOD (on min. for 10 min.)
3 clean and jerks (135/95)
3 toes to bar
6
6
9
9
.
.

14.3 Results

14.3 was just a grunt work WOD.    The key was getting to the (275 lb/ 185 lb) dead lifts and getting through them as far as possible.

For me, Brian, with a score of 110, placed me 1053 in the world.  Mark also got 110.  I did not quite get to 111 by just a fraction of a second.   The one rep would have gained me about 100 positions.  My box jumps need to be faster; however, 20 reps of 275 lbs was about my limit any way.  Overall, my standings are 716 in the world in my age group.   That puts me in the top 15%. 

As a bench mark, my max 1 rep dead lift 2.5 years ago was 295 lbs. and that was even after I had been doing these workouts for 6 months.   I encourage everyone to reflect on where they were when they first started our MultiFit work outs.   I have seen huge improvements in everyone.   Never be discouraged by the progress of others.  Always be encouraged by your own progress.    Remember, your toughest opponent is yourself.

I did view a video of someone who got a score of 136 on 14.3.  They did step-ups and hit the weights very hard on the floor during the dead lifts.   Our soft floor is a big disadvantage.  In my opinion he was bouncing the weights.  His "box jumps" were very fast due to step ups and the fact that he was tall.

We need to improve on our box jump speed.  I have some techniques that we need to train with to help our speed.   Our dead lifts seem to be relatively strong.

Also, I hope every one will allow me to review the workout standards before we do a competition WOD.    Competition workouts require a little bit of thought and strategy, especially, when you must change weights.   All good.  Learning as we go.


Brian J

3/18 WOD

WOD (2 min. for each set)
4 burpee pull-ups
4 wall ball
6
6
8
8   until failure


Repeat with burpees and dbl unders

3/15 and/or 3/17 WOD 14.3

14.3 WOD (8 min.)
10 dead lift  (135/95)
15 box
15 dead lift (185/ 1235)
15 box
20 dead lift (225/155)
15  box
25 dead lift (275/ 185)
15 box
30 dead lift (315/ 205)
15 box
35 dead lift (365/225)

If you already did this workout, you can do one from this past Friday.

3/14 WOD

WOD (20 min.)
8 front squats (95/65) then (115/75), (135/ 95),(155, 105), (175,115), (185, 135) or until failure
200 meter
8 front squats
200 meter

14.3 will be done Sat. and/or Monday.   This WOD will take a lot of weights.
If you do 14.3 on Sat. (tomorrow),  I suggest the below WOD

(20 min.)
1 rope climb
10 push-ups 

3/13 WOD

Find your clean max in 5 min.

WOD (5 Rnds)
10 cleans (155/135/95)
10 dips
1 hand stand push-up or 10 burpees

3/12 WOD

WOD (3 min.- 5 sets- 1 min. rest between sets)
20 tire slams
20 wall ball

Cash out 200 sit-ups

14.2 Results

14.2 proved to be very challenging.

For me, Brian, my score is 71.   That places me at 1192 out of 4894 in my age group.   That puts me in the top 24%.  I would have needed a score of 131 to make the top 200.  

I surely need work in the realm of overhead squats.    Regardless, we have all greatly improved on our overhead squats.  We just need to keep working to increase the amount of weight we handle.

Brian J.  

3/11 WOD

WOD (18 min.)
15 box jump (24/20)
12 push press (115/105/75) (Rx+/Rx/Rxladies)
9 toes to bar

3/10 WOD 14.2

WOD
For those who missed Sat.
If you can not Rx then scale.     Use just a bar for over head squats and go for a min. of 3 sets.

This WOD is very hard.   We all need to improve on over head squats.  Over head squats indicate how good your regular squats are.   Don't be afraid.

3/8 WOD 14.2

WOD (every 3 min.)
2 rnds
10 OH squats (95/65)
10 chest to bar
increase reps by 2 on each new 3 min.

3/7 WOD

WOD
30 floor to overhead (135/95)

Cash out (3 rnds)
row 500 meters
20 OH squats PVC

3/6 WOD

WOD
5 min. to find clean max
then (5 rnds)
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 min. rest

to get on the board skip clean max

3/5 WOD

WOD (8 rnds)
200 meter (alt forward and backward runs)
8 shoulder to overhead (95/65)
8 toes to bar

14.1 Results

Compared to all men 45 to 50 year olds in the world in the Crossfit Open,  Ransom ranks 584 out of 4903 which is in the top 12%.   That is with a score of 260.

I rank 489  with a score of 264.   For some reason they took away 5 reps.   That puts me in the top 10 %.  If I got credit for 269 reps,  I would have improved my position to 389 in the top 8%.   To have a chance to go to the finals I must finish in the top 200 or top 4% overall.     I would have needed a score of 300 to break into the top 200.

B. Mel did well too.  Her rank is 2529 out of 6759 in the 40 to 45 womens group.   That is in the top 38%.

I forgot Cindy S.   Her score was 267 which would put her in the top 4% and in the top 200.  
We need to watch her closely to see how she measures on the rest of the Open workouts

Please let me know if you would like your score ranked and posted.   I just did a few as examples.  I will show you how to analyze too if needed.

Regardless, it seems as if we do have some people who have the potential to compete on a regional basis if not higher.    Let's see how we do on the up coming workouts.   

3/4 WOD

WOD
3  rope climbs 
80 wall ball
80 chest to bar (jump chest to bar = Rxlite)
80 one leg squats (40 = Rxlite)
80 one arm snatch (60/40)
3 rope climbs

The above is a modified competition workout.   Rope climbs added and reps reduced from 100 for other items.

Woo!  This one was grueling.   No did a full Rx.  One leg squats is the wall for all.  Every one did a good job of working on scaled reps. 

3/3 WOD

WOD (21-15-9)
squat clean and press (115/85)
box jump (30/24)

Cash out (5 rnds)
12 OH squats (45/33)
7 dips
200 meter

3/1 WOD 14.1

WOD (10 min.)
30 dbl unders
15 snatches (75/55)

2/28 WOD

WOD 50-40-30-20-10
dbl unders
sit-ups

with 5 wall ball every min.

2/27 WOD Grip

WOD (5 min.  for 3 rnds - 1 min rest between rnds)
2 pull-ups (Rx+ = chest to bar)
max toes to bar
rnd one 10 dead lift (135/95)/ rnd two OH squats (45/33)/ rnd 3 sumo high pulls (45/33)




Cash Out (3 rnds)
20  undulation
20 sit-ups
20 hammer swings

2/26 WOD

WOD ( 10 Rnds) (brought to you by Mark)
5 snatches (95/65)
10 box jumps
15 sit-ups
20 squats

2/25 WOD

WOD
50 burpees


40 tire slams
30 ring push-ups
20 ring jumps
10 turkish get-ups (45/33)

Cash Out
cut reps in half and repeat

2/24 WOD

WOD (7 min..)
6  toes to bar
3  thrusters (155/135/95) (Rx+/Rx/Rxladies)

Cash out (5 min.)
Repeat above with reduced weight.

alt Cash Out (40-30-20-10)
kb swings
T. lunges
sit-ups
dbl unders

2/20 WOD

WOD
Front squats (3,000 lbs)

then

3 min each couplet. 1 min. rest between.


(5,6,..) tire flips
(5,6,..) squats

(5,6,..) box
(5,6,..) clean and press on stabo-mat with med. ball

(5,6,..) dbl unders
(5,6,..) knees to elbow

2/19 WOD

WOD
1 mile with med ball (15/10)
30 burpee pull-ups
800 meters with med ball
20 burpee pull-ups
400 meters with med ball
10 burpee pull-ups
200 meter with med ball
5 burpee pull-ups

Ransom    Rx
Mark S.   Rx 
B. Mel      Rx
Brian J.     Rx
Lori
Cindy L
Eva
L. Mel
Caroline

Congrats to every one who did this one.   It was a mentally tough one to get through. 

2/18 WOD

WOD (3 Rnds, 4 Rnds = Rx+ )
Start with 20 burpees
then Rnds
30 snatches Rnd 1(75/55),  Rnd 2 (115/75), Rnd 3 (135/ 95), Rnd 4 (155/115)
15 V-ups

Finish with 20 burpees

2/17 WOD times 8:30am, 4:30, and 5:30

WOD

dead lift 5,000/ 4,000 lbs with minimum amount of reps.

then

On the min. for 20 min.

8 wall ball 
 4 pull-ups (chest to bar for Rx+)

This one was hard but a good one.

Ransom Rx
Mark S. Rx
B. Mel    Rx
Brian J.  Rx+

2014 Reebok Crossfit Games Open in 13 days

The open WODs start next month.   Crossfit has announced some interesting changes for 2014.  They are cracking down on the affiliates.   They are making all top competitors submit videos and other scores be validated by a certified judge.  Apparently, there has been too many cheaters coming out of the affiliates.   I knew affiliates had a biased advantage. For the Open to have credibility it must maintain integrity.   I applaud their improvement.

There is even a funny video on the Crossfit web site about "Bro-reps".    You should watch it.  It is funny but very valid and a good message.    Give me some "Bro-reps"!

Every time you do a WOD, you should ask yourself if your reps where good.  Even if your reps are passable, you should ask yourself if they could be better. 

We know from last year, how much of  a pain it is to make a proper video. At least affiliates will have the same burden.

BrianJ   

2/15 WOD

WOD  (20 min.)
20 sit-ups
15 kb swings (1.5/1 pood)
10 cleans (135/95)
200 meter

2/14 WOD

WOD (5 cycles)
5 HS push-ups
10 pistols
15 pull-ups

Cash out (3 rnds)
15 GHD sit-ups
10 OH squats (95/65)

2/13 WOD 2/12 Closed due to snow

WOD
Practice hand stand push-ups.   No more than 7 in a row.   If you can do this, you are ready for Friday's WOD.

Push Jerk = lift 2,000 lbs with the least number of reps as possible. Record reps.

then
 (20-15-10-5)
sumo dead lift high pull (95/65)
bar kickers

2/11 WOD

WOD
50 pull-ups
50 box
50 push-ups
50 wall ball
50 dbl unders
50 sit-ups

Cash Out
50 kb swings 1 pood
50 kness to elbow
50 T. lunges
50  push press (45/33)

2/10 WOD

WOD
dead lift (6-6-5-5-4-4) 80% of your max
then
30 squat clean thrusters with ab roll out (135/115/ 95/65) Pick the heaviest you can handle.

Cash Out
30 squat clean thrusters on a Stabo-Mat (45/33)

2/8 WOD

WOD buddy WOD
1 KB swing
1 wall ball
2
2
.
.

2/7 WOD

WOD
dead lift on blocks (8-8-6-6-4-4)

then

15 min.
1 sled pull/ push

15 wall ball

2/6 WOD

WOD (20 min. Buddy WOD)
1 clean (135/95)
1 burpee
2
2
.
.

We will try the above.

2/5 WOD

WOD (8 RNDS)
6 bench  185
6 ring dips
15 sit-ups
200 meter

2/4 WOD revisted from 4/6

WOD

800 meter (if rain 200 dbl unders or  75 box jumps (30/24)
 then ten rnds
    10 knees to elbow
    10 hug a twinkie

finish with a 800 meter run ( if rain 200 dbl unders or 75 box jumps (30/24)
   

2/3 WOD

WOD
50 back squats (135/115/75) ( Rx+/Rx/Rxladies)
40 pull-ups
30 shoulder to overhead (95/65)
50 front squats (85/75/65) (Rx+/Rx/Rxladies)
40/30  pull-ups (Rx+/Rx)
30 shoulder to overhead (85/75/65)
50 overhead squats (65/45/33) (Rx+/Rx,/Rxladies)
40/20  pull-ups
30 shoulder to overhead (65/45)

Congrats to Mark and Cindy S.who got Rx on this one.  Rx+ is reserved for Regional competitors.

1/31 WOD

 WOD (3 min. each  couplet) 
5 burpee box jumps and overs      RND 1
10  floor to overhead (95/65)

1 min. rest

5 box jump and overs                         RND 2 and 4
10 shoulder to overhead (95/65)

1 min. rest

5 burpees
10 hang cleans (95/65)                    RND 3 and 5

1/30 WOD

WOD
Do 1/28 WOD since we were closed due to snow.

1/29 WOD

WOD 100 reps each
pull-ups
push-ups
sit-ups
squats

Ransom and B. Mel got on the board with this one.

1/28 WOD

WOD
Dead lift practice moves.

then
 deadlift (4-4-3-3-2-2)

cash out (3 Rnds)
20 GHD sit-ups
10 deadlift (185/135)
7 rope tricepts
7 ring rows

1/27 WOD

WOD (10 RNDs)
6 hang split snatch lunges (65/45)
6 knees to elbow
100 meter

This one ended up being a hard with the added knees to elbow and added weight on the snatches. 

The split snatch lunge is a very good movement.  Many of you had some very nice looking split snatches for your first time on this movement.   BrianJ

1/25 WOD

WOD
Do yesterdays WOD if you missed it.  See below pics from yesterday.  Check out the scooter traverse.  This should be done in the games.   Traverse a rope about 50 meters this way.

1/24 WOD

WOD (18  min. AMRAP)
double rope traverse
15 tire slams
30 ft bear crawl

1/23 WOD

WOD
150 wall ball with 3 burpees every minute.

1/22 WOD

WOD
the below pull-ups  (2 rnds)
     8  close grips
     8   chin ups
     8    wide grip chest to bar
     8   alternate grip
    

 then (15 min. AMRAP)
10 box jumps
10 v-ups
10 dbl unders

1/21 WOD

WOD (on min. for 10 min.)
5 push press (135/95)
5 toes to bar

Cash Out
repeat above with (115/75)
knees to elbow

1/20 WOD

WOD
800 m
20 floor to overhead (115/75)
20 pull-ups
400 m
15 floor to OH
15 pull-ups
200 m
10 floor to OH
10 push ups
100 m
5 floor to OH

1/18 WOD

WOD with buddy for 20 min.
60 bar facing burpees
30 front squats (95/65)
10 pull-ups

Both teams got three full rnds.

1/17 WOD

WOD ( 6 rnds)
8 bench  (heavy as possible)
200 meter row
20 squats

1/16 WOD

WOD ( 1min. ea. item- 3 or 5 rnds)
wall ball
box jump
push press

sumo high pull
row
rest

1/15 WOD

WOD (20 min.)
5 cleans (145/100)
10 toes to bar
15 wall ball

1/14 WOD

WOD
clean and jerk max

then
1 min plank
then 5 rnds
7 ring push-ups
10 ring rows
7 rope tricepts
10 overhead squats (45/33)

finish with 1 min. plank

1/13 WOD Capt Jason Halbrook

WOD (7 or 10 rnds)
5 thrusters (115/75)
10 pull-ups
100 meter

1/10 WOD

WOD (3 rnds)
5 dead lifts (315/ 225)
10 one leg squats
2 mat lengths hand stand walking or 8 wall wallks

rest 2 min

(3 rnds)
5 muscle-ups ( scale 5 pull-ups and 5 dips)
5 hand stand push ups
2 mat lengths T. lunges with (95/ 65) barbell overhead

1/9 WOD revisted from 11/14/2012

WOD (21-15-9)
floor to over head (135/95)
ab role outs

Cash out (50-40-30-20-10)
sit-ups
dbl unders
undulation

1/8 WOD

WOD (5 min)
5 KB swings (55/35) secound rnd (35/20)
5 burpees
6 kb swings
6 burpees
7
7
.
.

rest 2 min
repeat with
box jumps
dbl unders

do 2 rounds of the above

1/7 WOD

WOD
Two mat lengths with max overhead barbell lunges

then
( 18 min.)
3 chest to bar

7 ab wall ball (15/10)
15 squats

1/6 WOD

WOD (10-9....2-1)
(1.5/1.25) BW DL
(1/ .75)    BW bench
(3/4)        BW clean

I really enjoyed doing this one.  Brian
Hopefully, next time I can Rx it.
Everyone showed good strength improvements.

Need more dead lifts.  

1/3 WOD

WOD (20 min. AMRAP)
3 man makers
over barbells
3 burpee pull-ups
over barbells

1/4 WOD 500

WOD   500 reps and 100 min. of any single item
sumo
pp
wall ball
box
t to b
pull ups
ring jumps

Congrats to Cindy S. for getting her time under 29:00 min.

1/2 WOD

WOD (7 RNDS)
1 rope climb
5  push press (155/135/ 95) (Rx+/Rx/Rxladies)