CrossFit San Luis Obispo

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drills

Kipping Pull-up Work

• Hollowbody Positioning
• Active Shoulders
• Controlled Kip
• Hip Pop
• Push Away
• Stringing Multiples

Strength:

• Take 20-25 minutes to work on your Snatch

WOD: Tabata For total number of completed reps:

• Tabata Pull-Ups
• Tabata Push-Ups
• Tabata Sit-Ups
• Tabata Air Squats

*20 seconds of work followed by 10 seconds of rest for 8 rounds 4 minutes. Complete all 4 minutes 8 rounds of the pull-ups before moving on to the Push-Ups.

WORKOUT 15.2

Attention all CrossFit Athletes. If you are doing 15.2 please call front desk
(805) 781.8181 sign up for a time slot. We need all participants to sign up to secure a spot to be judged for the Open. Please email Sanaz if you have any questions: Sanaz@clubtwentyfour.com

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p (Open Gym)
Fifth Class at 5:30p
Last Class at 6:30p *(by reservation only) RAMP classes, must call ahead to reserve a
spot.

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

• Dynamic Warm-up
• 10 Therapy Squats
• 10 Supermans
• Pigeon Stretch
• Couch Stretch (1 minute/leg)

Skills and Drills (25min)

• 2 Position Squat Clean & Jerk
  Position 1: Ground , Position 2: Low Hang (top knee)
  Jerk can be push or split
  Form and Improved Technique is the focus. Weight can be heavy if form is dialed in.
• Rest 2 minutes between sets
  Focus on Speed and Positions.
• Clean and Jerks (155/95)
  Scale the weight of the Clean and Jerks accordingly.

WOD: 3 rounds for time of:

• 2 15ft Rope Climb
• 20 Steps Walking Lunges Holding Plate Overhead (45/25)
• 20 Kettle Bell Swing (28kg/16kg)
• 200m Run

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Strength:

• Deadlift 5-5-5-5-5 reps 70% of your Max

WOD: 3 rounds for time of:

• 30 Double Unders or 100 Single Unders
• 30 Wallballs (20/14)
• 20 Push-Ups Hand Release
• 10 Overhead Squats (115/75)
  Scale the weight of the Overhead Squats accordingly.

After WOD 5min Abs

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p (Open Gym)
Last Class at 5:30p

*Visitors please be sure to reserve your spot ahead of time. Email us or call us prior to class.

CrossFit San Luis Obispo WOD:

Great learning experience with the one and only Rita Benavidez! So down to earth and knowledgeable! ‪#‎amazingathlete‬ #amazingcoach

Coach’s Choice to include warm-up and mobility work.

Strength:

• Back squats:
  5 X 5

WOD: 5 rounds for time of:

• 7 Chest to Bar Pull-Ups
  Scale use bands with Chest to Bar Pull-UPs or 10 Ring Rows.
• 21 Abmat Situps
• 200m Run

Coached Class

First Class at 9:45a (Cancelled)

No Class.
CFSLO is hosting a Lifting seminar by Rita Benavidez, USAW & CrossFit athlete, coach and competitor!!
If you’d like to attend, email sanaz@clubtwentyfour.com asap.

For Open Athletes call the gym (805) 781-8181 if you’d like to sign up to do the 15.1 before Monday’s deadline.

Have a great weekend!

CrossFit San Luis Obispo WOD:

Coached

First Class at 6:30a
Second Class at 9:00a
Third Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

WORKOUT 15.1

Attention all CrossFit Athletes. If you are doing 15.1 please call front desk       (805) 781.8181 sign up for a time slot. We need all participants to sign up to secure a spot to be judged for the Open. Please email Sanaz if you have any questions: Sanaz@clubtwentyfour.com

Rx’d
Complete as many rounds and reps as possible in 9 minutes of:

• 15 Toes-to-Bars
• 10 Deadlifts (115 / 75 lb.)
• 5 Snatches (115 / 75 lb.)

WORKOUT 15.1a

• 1-rep-max clean and jerk
  6-minute time cap

Scaled
Complete as many rounds and reps as possible in 9 minutes of:

• 15 Hanging Knee Raises
• 10 Deadlifts (85 / 55 lb.)
• 5 Snatches* (85 / 55 lb.)
  *ground-to-overhead allowed

WORKOUT 15.1a

• 1-rep-max clean and jerk
  6-minute time cap

Notes

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division for Workout 15.1
• Plates to load for your max clean and jerk (no smaller than ½ lb.)

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights for Workout 15.1 in kilograms are 52 / 34 kg for Rx’d, 38 / 25 kg for Scaled, Masters and Teens, and 29 / 20 kg for Scaled Masters and Scaled Teens. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

CrossFit San Luis Obispo WOD:

Olympic Lifting Seminar with Rita Benavidez
For all athletes looking to learn and improve their technique on Cleans, Jerk & Snatch.
Saturday, February 28th. 9am – 12pm
Where: CrossFit San Luis Obispo 872 Foothill Blvd. email us at sanaz@clubtwentyfour.com

Coach’s Choice to include warm-up and mobility work.

WOD: “DT” Five rounds for time of:

• 12 reps (155/85) Deadlift
• 9 reps (155/85) Hang Power Clean
• 6 reps (155/85) Push Jerk

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.