Monday – 2/19/18

2018 OPEN Announcements!

  • This Tuesday (20th) will be the last day to register if you plan on completing the OPEN at Calibrated. First workout announcement is Thursday 22nd at 8pm!!!
  • The Heat & Judging Schedules will be posted this Thursday Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
  • Heat Times will be from 8:30am – 12:00pm. This will vary each week based off the workout released!
  • There will be NO regular Saturday classes during the 5 weeks of the OPEN.
  • Any registered athlete not able to attend the upcoming Saturday must email arjuna@calibratedtraining.com by Wednesday evening of each week. If you do not email me by this time, you cannot reschedule.
  • I will also need an email from any judges that are unable to judge each week!
  • If you have a preference of what time you need to workout that morning email me by Wednesday of that week.

Judges

  • WE ARE still IN NEED FOR JUDGES!
  • 1-2 heats is all that is asked of you for the weeks that you can help out.
  • Signing up to be a judge does NOT mean you have to judge every week. Just the week that is convenient for you!
  • All that we ask of the judges is to be ready when your heat is called and to uphold the integrity of the standards of each workout.
  • PLEASE EMAIL ME AT ARJUNA@CALIBRATEDTRAINING.COM IF YOU ARE A JUDGE OR WOULD LIKE TO BE A JUDGE!

Warm-up
Coach’s choice

Workout
A. Every 2min, for 18min (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

B. Two sets for times of:
Row 750/600 Meters
20 Toes to bar
40 Walking Lunges with Kettlebell Farmer’s Carry (53/35lbs)
*Rest the same length of time the first set took you – 1:1 Work/Rest ratio

Saturday – 2/17/18

2018 OPEN Announcements!

  • Next Tuesday (20th) will be the least day to register for the OPEN if you plan on completing the OPEN at Calibrated. First workout announcement is next Thursday (22nd). I need this two day grace period to put together heat schedules and judges.
  • The Heat & Judging Schedules will be posted every Thursday Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
  • Heat Times will be from 8:30am – 12:00pm every Saturday. This will vary each week based off the workout released!
  • There will be NO regular Saturday classes during the 5 weeks of the OPEN.
  • Any registered athlete not able to attend the upcoming Saturday must email arjuna@calibratedtraining.com by Wednesday evening of each week to reschedule. If you do not email me by this time, you cannot reschedule.
  • If you have a preference of what time you need to workout that morning or to reschedule because you cannot make it on Saturday email me by Wednesday of that week.

 Judges

  • WE ARE IN DESPERATE NEED FOR JUDGES!
  • 1-2 heats is all that is asked of you for the weeks that you can help out.
  • Signing up to be a judge does NOT mean you have to judge every week. Just the week that is convenient for you!
  • All that we ask of the judges is to be ready when your heat is called and to uphold the integrity of the standards of each workout.
  • PLEASE EMAIL ME AT ARJUNA@CALIBRATEDTRAINING.COM IF YOU ARE A JUDGE OR WOULD LIKE TO BE A JUDGE!

Why Register For The OPEN At Calibrated?

  • It’s FUN!

– At Calibrated, we dedicate every Saturday morning to the Open workouts for all registered members. We assign heats, we print score sheets, we assign judges – we make it a big deal. But we also keep it fun. We chant unintelligible words and if we’re lucky we get to see Austin dance goofy. It immediately bonds us because it feels like we’re going to battle together in a light hearted way. We’re all nervous, but when we put our hands in the circle and yell at the top of our lungs, it is our buy-in to the team. It roots us deeper into our community.

  • Yes, You Are Good Enough.

– Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe.

  • It Gets You Competing Again

– Many of us competed as kids whether on an organized team or just racing siblings to the car. Some of you may have competed in college. When we become adults, we often feel like we need to retire that side of usSure, we compete for jobs and accounts and other “grown up” things, but more often than not, we have forgotten the thrill of physical competition. We may not be a win-at-all cost type – and this certainly is not the only kind of competitor – but there is something about putting yourself on the line that sparks inspiration.

 

Workout

“CrossFit Games Open 14.4 x2 w/ a Partner”
Complete as many rounds and repetitions as possible in 28 minutes of:
120 Calories of Rowing
100 Toes to Bar
80 Wall Ball Shots (20 lbs to a 10′ Target/14 lbs to a 9′ Target)
60 Power Cleans (135/95 lbs) (95/65)
40 Muscle-Ups or (2 Push-ups + 2 Pull-Ups)x40 reps

*Only 1 partner works at a time but you can switch as often as you like.

Friday – 2/16/18

2018 OPEN Announcements!

  • Next Tuesday (20th) will be the least day to register for the OPEN if you plan on completing the OPEN at Calibrated. First workout announcement is next Thursday (22nd). I need this two day grace period to put together heat schedules and judges.
  • The Heat & Judging Schedules will be posted every Thursday Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
  • Heat Times will be from 8:30am – 12:00pm every Saturday. This will vary each week based off the workout released!
  • There will be NO regular Saturday classes during the 5 weeks of the OPEN.
  • Any registered athlete not able to attend the upcoming Saturday must email arjuna@calibratedtraining.com by Wednesday evening of each week to reschedule. If you do not email me by this time, you cannot reschedule.
  • If you have a preference of what time you need to workout that morning or to reschedule because you cannot make it on Saturday email me by Wednesday of that week.

 Judges

  • WE ARE IN DESPERATE NEED FOR JUDGES!
  • 1-2 heats is all that is asked of you for the weeks that you can help out.
  • Signing up to be a judge does NOT mean you have to judge every week. Just the week that is convenient for you!
  • All that we ask of the judges is to be ready when your heat is called and to uphold the integrity of the standards of each workout.
  • PLEASE EMAIL ME AT ARJUNA@CALIBRATEDTRAINING.COM IF YOU ARE A JUDGE OR WOULD LIKE TO BE A JUDGE!

Why Register For The OPEN At Calibrated?

  • It’s FUN!

– At Calibrated, we dedicate every Saturday morning to the Open workouts for all registered members. We assign heats, we print score sheets, we assign judges – we make it a big deal. But we also keep it fun. We chant unintelligible words and if we’re lucky we get to see Austin dance goofy. It immediately bonds us because it feels like we’re going to battle together in a light hearted way. We’re all nervous, but when we put our hands in the circle and yell at the top of our lungs, it is our buy-in to the team. It roots us deeper into our community.

  • Yes, You Are Good Enough.

– Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe.

  • It Gets You Competing Again

– Many of us competed as kids whether on an organized team or just racing siblings to the car. Some of you may have competed in college. When we become adults, we often feel like we need to retire that side of usSure, we compete for jobs and accounts and other “grown up” things, but more often than not, we have forgotten the thrill of physical competition. We may not be a win-at-all cost type – and this certainly is not the only kind of competitor – but there is something about putting yourself on the line that sparks inspiration.

 

Warm-Up
Pigeon Stretch x 60sec/side
Couch Stretch x 60sec/side
Butt kicks x 50’
Karaoke x 50’/side
Staggered Stance RDL x 5/leg
Leg Swings x 10/side

2 sets:
Single Leg Glute Bridge x 8-10/leg
Theraband reverse grip BB Row x 8-10 w/ pause at top
Elbow plank to hands x 10 total reps
Empty BB Box Squat x 10 reps

Workout
A1. Wide Stance Box Squat; 4-6 x 4 sets, rest 45sec
A2. Reverse-Grip Barbell Row; 6-8 x 4 sets, rest 45sec
A3. Hollow Body Roll to Superman; 6 rolls each way x 4 sets, rest 45sec

B. For time:
30/20 Calories of Assault Bike
30 Front Squats (135/95 lbs) or 30 Goblet Squats (53/35lbs)
30 Alternating Front-Racked Reverse Lunges (135/95 lbs) or Goblet Reverse lunge (53/35lb)

Thursday – 2/15/18

2018 OPEN Announcements!

  • Next Tuesday (20th) will be the least day to register for the OPEN if you plan on completing the OPEN at Calibrated. First workout announcement is next Thursday (22nd). I need this two day grace period to put together heat schedules and judges.
  • The Heat & Judging Schedules will be posted every Thursday Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
  • Heat Times will be from 8:30am – 12:00pm every Saturday. This will vary each week based off the workout released!
  • There will be NO regular Saturday classes during the 5 weeks of the OPEN.
  • Any registered athlete not able to attend the upcoming Saturday must email arjuna@calibratedtraining.com by Wednesday evening of each week to reschedule. If you do not email me by this time, you cannot reschedule.
  • If you have a preference of what time you need to workout that morning or to reschedule because you cannot make it on Saturday email me by Wednesday of that week.

 Judges

  • WE ARE IN DESPERATE NEED FOR JUDGES!
  • 1-2 heats is all that is asked of you for the weeks that you can help out.
  • Signing up to be a judge does NOT mean you have to judge every week. Just the week that is convenient for you!
  • All that we ask of the judges is to be ready when your heat is called and to uphold the integrity of the standards of each workout.
  • PLEASE EMAIL ME AT ARJUNA@CALIBRATEDTRAINING.COM IF YOU ARE A JUDGE OR WOULD LIKE TO BE A JUDGE!

Why Register For The OPEN At Calibrated?

  • It’s FUN!

– At Calibrated, we dedicate every Saturday morning to the Open workouts for all registered members. We assign heats, we print score sheets, we assign judges – we make it a big deal. But we also keep it fun. We chant unintelligible words and if we’re lucky we get to see Austin dance goofy. It immediately bonds us because it feels like we’re going to battle together in a light hearted way. We’re all nervous, but when we put our hands in the circle and yell at the top of our lungs, it is our buy-in to the team. It roots us deeper into our community.

  • Yes, You Are Good Enough.

– Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe.

  • It Gets You Competing Again

– Many of us competed as kids whether on an organized team or just racing siblings to the car. Some of you may have competed in college. When we become adults, we often feel like we need to retire that side of usSure, we compete for jobs and accounts and other “grown up” things, but more often than not, we have forgotten the thrill of physical competition. We may not be a win-at-all cost type – and this certainly is not the only kind of competitor – but there is something about putting yourself on the line that sparks inspiration.

Warm-Up
Coaches Choice

Workout
A. Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
*Build over the course of the 10 sets to something heavy.
*Pause 2-seconds at the knees of each lift-off. After your second lift-off, reset and perform a power clean.

B. Five rounds for time of:
400 Meter Row of 800m Bike
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups

Wednesday – 2/14/18

2018 OPEN Announcements!

  • Next Tuesday (20th) will be the least day to register for the OPEN if you plan on completing the OPEN at Calibrated. First workout announcement is next Thursday (22nd). I need this two day grace period to put together heat schedules and judges.
  • The Heat & Judging Schedules will be posted every Thursday Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
  • Heat Times will be from 8:30am – 12:00pm every Saturday. This will vary each week based off the workout released!
  • There will be NO regular Saturday classes during the 5 weeks of the OPEN.
  • Any registered athlete not able to attend the upcoming Saturday must email arjuna@calibratedtraining.com by Wednesday evening of each week to reschedule. If you do not email me by this time, you cannot reschedule.
  • If you have a preference of what time you need to workout that morning or to reschedule because you cannot make it on Saturday email me by Wednesday of that week.

 Judges

  • WE ARE IN DESPERATE NEED FOR JUDGES!
  • 1-2 heats is all that is asked of you for the weeks that you can help out.
  • Signing up to be a judge does NOT mean you have to judge every week. Just the week that is convenient for you!
  • All that we ask of the judges is to be ready when your heat is called and to uphold the integrity of the standards of each workout.
  • PLEASE EMAIL ME AT ARJUNA@CALIBRATEDTRAINING.COM IF YOU ARE A JUDGE OR WOULD LIKE TO BE A JUDGE!

Why Register For The OPEN At Calibrated?

  • It’s FUN!

– At Calibrated, we dedicate every Saturday morning to the Open workouts for all registered members. We assign heats, we print score sheets, we assign judges – we make it a big deal. But we also keep it fun. We chant unintelligible words and if we’re lucky we get to see Austin dance goofy. It immediately bonds us because it feels like we’re going to battle together in a light hearted way. We’re all nervous, but when we put our hands in the circle and yell at the top of our lungs, it is our buy-in to the team. It roots us deeper into our community.

  • Yes, You Are Good Enough.

– Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe.

  • It Gets You Competing Again

– Many of us competed as kids whether on an organized team or just racing siblings to the car. Some of you may have competed in college. When we become adults, we often feel like we need to retire that side of usSure, we compete for jobs and accounts and other “grown up” things, but more often than not, we have forgotten the thrill of physical competition. We may not be a win-at-all cost type – and this certainly is not the only kind of competitor – but there is something about putting yourself on the line that sparks inspiration.

 

Warm-Up
2 sets:
Lateral Crawls x 15’/side
Theraband Squats @55X1 x 5
Side Star Plank With ClamShell w/ 2sec pause x 5/side
+
2 sets:
90/90 windmill x 5/side
Quadruped Torso rotations x 5/side
Kick to Handstand x 5 reps

Workout
A. Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps or Marching w/ feet on box
Interval 2 – Wall Climb x 4 reps, kicked to Handstand on wall x 40sec or HS hold x 40sec
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips x 12 reps or Full Support on Rings x 20sec or Full Support on boxes x 20sec

B. Five sets for max reps, each against a 3-minute running clock:
Row 500/400 Meters
Goblet Squats (70/53lbs)
– Rest 3 minutes between sets.