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Monday 3/20/17

**Anyone still needing to complete Open workout 17.4 may test at 3:oo today or at open gym.  No testing at 9:30 due to FIT class.**

Strength:

OHS

5×5

add weight each set

Conditioning:

EMOM:

As long as you can or 10:00

10 Kb swings 53/35

5 Burpee Pull up

Saturday 3/17/17

If you are planning on doing 17.4 during Open Gym, the final group will go at 9am.

Teams of 3

AMRAP 7:00
800m run
max power clean 135/95
-rest 3:00-
AMRAP 6:00
600m run
max power snatch 115/75
-rest 3:00-
AMRAP 5:00
400m run
max thrusters 96/65

 

Open Workout 17.4 is….

Friday 3/16/17

Repeat of 16.4!

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155
55 wall-ball shots, 20-lb. ball to 10-ft. target/ 14-lb. ball to 9f-ft. target
55-calori e row
55 handstand push-ups

Please take a moment to review the workout movement standards!

https://games.crossfit.com/workouts/open/2017/17.4

Thursday 3/16/17

17.4 Watch Party at CrossFit SPT at 6:45pm!
Announcement begins at 7pm

Strength:

Thruster/C&J
Every :90 for 15:00
Begin with 3 thrusters, adding weight each set
Continue as long as you can until you have to clean and push jerk
Continue as long as you can until you have to clean and split jerk
*reps do not have to be unbroken

Conditioning:

2k Row

Wednesday 3/15/17

If you are interested in the CrossFit SPT March Madness Bracket, please email Jeremy at jgarner1761@yahoo.com to get set up!

Strength:

5 Sets
3 Push Press+2 Push Jerk
Superset
4-10 Strict Pull-Ups

Conditioning:

4 Intervals
24 calorie row
16 wall ball
8 OHS 95/65 or 65/45
*rest 1:1

The Faces of SPT-Sean Galaise

Who is Sean Galaise?

I spent my early years growing up on the beaches of southern California but have been a proud Texan for 30 years! I am a father, husband and brother. Before starting crossfit, I was active with various memberships to global gyms, recs, etc. and always tried the newest fad diet. Obviously nothing I was doing had that “impact” or sustainability that I wanted to create. I had actually tried several local crossfit gyms before finding my home at SPT.

What is your CrossFit SPT testimony?

SPT is more than a community of good people, its also a place where the coaches invest in their athletes fitness goals while embracing the shortcomings and celebrating the achievements.

How did you find us?
What was your first class at CFSPT like?

I was a “drive-by” drop in my first time at SPT. Everybody in the gym introduced themselves and welcomed me to the class. Coach Shannon took the time to ask about my fitness history, any limitations I had, etc. – she took the time to make sure I was comfortable. It felt different – she cared about my safety and fundamentals of the lift and not how many plates were on the barbell. I knew at that point, I was in the right place.

What is your greatest memory at CF SPT?

I have quite a few great memories, like PR’s, but my “ah-ha” moment came in December 2016. I reached out to Coach Casie because I wanted to commit myself to getting better with lofty (crazy) fitness goals, but didn’t know how to get there. That changed everything – my dedication to the program, creating lifestyle changing eating habits, learning about supplements and most importantly….the results.

What is your “why” when you are in the middle of a tough workout?

My why – “Get better, embrace the suck and it will be over soon!”

What is one of the biggest misconceptions of CrossFit in your opinion?

I think for men, the biggest misconception is that you have to be in great shape or a weight lifter to start Crossfit. Nobody is there to judge you, they are all there to support you and help you get better. If you have an ego, I promise you, there is somebody out there that is stronger and faster. People in the SPT community will respect you for your effort, not your strength or speed.

Tuesday 3/14/17

Strength:

Deadlift
Every :90 for 12:00
4 Reps
Sets 1-2@40%
Sets 3-4@50%
Sets 5-6@60%
Sets 7-8@70%

Conditioning:

AMRAP 15:00
50 sit ups
40 KB swings 53/35
30 pistols
20 thruster 95/65
max HSPU in remaining time
*E2MO2M 15-30 DU starting at 3,2,1

Monday 3/12/17

ENTER YOUR 17.3 SCORES!

Strength:

Back Squat/Front Squat
5 sets
2 Back Squat/1 Front Squat
5-10 pounds heavier then 3/6 OR 85-90% of 1 RM FS

Conditioning:

For Time
15-12-9
power clean and jerk
bar over burpee
135/95 or 95/65

Saturday 3/10/17

Teams of 2
For Time

Buy In:
-300 double unders-
*split however
21 partner deadlift 225/175
21 bar facing burpees
18 partner deadlift
18 partner BFB
15 partner deadlift
15 partner BFB
9 partner deadlift
9 BFB
Cash Out:
-200m plate farmer carry 45/25-
*split hoever
*partner working must carry both plates

Scales:
600 singles
scale deadlift weight
put fingers in plates

 

Open Workout 17.3 is…

Hope you all read that with Dave Castro’s voice in your head!
Friday Night Lights will start at 6pm!
Each class will also be a time for you to be judged.

Open Workout 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/205

*If all reps are completed, time cap extends by 4 minutes.

Scaled/Scaled Masters:
jumping chin over bar pull-ups
squat snatch OR power snatch to OHS permitted
men-45/75/95/115/135/155
women-35/55/65/75/95/105

Masters 55+:
chin over bar pull ups
squat snatch OR power snatch to OHS permitted
men-75/105/135/155/185/205
women-45/75/95115/135/155

Click HERE for movement standards