15 minutes to establish 1RM Snatch
12 min EMOM:
Even min: 2 Snatch @ 80% of new 1RM
Odd: 1 Round of “Cindy”*
* 1 Round of Cindy:
15 Air Squats
We’re excited to be fielding two teams for the upcoming Capitial Affiliate League Winter season! Thanks to everyone who came out for CAL tryouts… and the make-ups… and the make-up make-ups.
Tryout results and team assignments are below. You will receive an email from your team captain this week with more information about registration, practices and competition schedules.
Can’t wait to watch you guys represent in 2015!
Chris Rizzo (Captain)
Christine Robinson (Captain)
Split Jerk: 1-1-1-1-1-1-1
In teams of two, complete 3 rounds for time:
15 Clean & Jerks (165/115)
30 Burpees Over the Bar
60 Wallballs (20/14#)
Pause Back Squats: 3-3-3-3-3*
*2 second hold in the bottom of each rep
Buy-in: 30 second L-Sit hold
15 Power Snatches (95/65#)
Buy-out: 30 second L-Sit hold
MARK YOUR CALENDAR!
The CrossFit Hierarchy Winter Social/Christmas Party will be NEXT WEEKEND, Saturday, December 13! Venue and more details will be on the whiteboard at the gym.
Supinate Barbell Rows: 5-5-5-5-5
10 min EMOM:
Even min: 10 Deadlifts (225/155#)
Odd min: 12 Burpees to 6″ target
Floor Press: 12-12-12
Strict Ring Dips: 8-8-8
KB Swings (32/24kg)
Box Jumps (24/20″)
Push Press: 3-3-3-3-3
3 Wall Walks
20 Push Press (115/75#)
40 Jumping Lunges (Alternating)
Front Squat: 15 min to establish a 1RM
5 Hang Cleans (185/135)
One year ago today, on his birthday, I gave Tyler a poster. It was all black, except for the middle, which was emblazoned with “2014” in block letters alongside the CrossFit Hierarchy crown logo. It was the first time the logo had ever appeared in print, and was, at that point, the only physical evidence that the gym existed at all.
Since then, the Hierarchy logo has been the subject of a lot of popular acclaim. It’s one of those rare brands that – at least in our local market – is instantly recognizable. Less well known is the story of how it came to exist, which is, incidentally, also the story of how Hierarchy became Hierarchy.
It was about a year ago, and Tyler and I were about 9 weeks into Smolov – a Russian squat cycle that essentially calls for a billion sets of unreasonably heavy backsquats every other day for 16 weeks, or until your soul is crushed – whichever comes first. To survive that kind of volume without failing, you have to take long rests in between sets, which makes the whole thing really fucking time consuming. It also means you have a lot of time for conversation, which is how I first learned that Tyler was in the process of opening his own box.
My first reaction was “how can I help?” I figured my PR background could be useful, so I offered to do the gym’s logo and website, but Tyler just shrugged and kind of dismissively said something like “I’d need to see some of your work first.” I wanted to throw my barbell at him.
Instead, I asked what the gym was going to be called – Hierarchy was always his first choice – and watched him draw some elaborate crown logo ideas on the whiteboard. As usual, he knew exactly what he wanted, even if he couldn’t quite articulate it.
I was in cab on the way back to the office when it happened. I was staring at an ugly, faded sticker of the DC flag when the fully formed concept hit me like a bolt of lightning. I sketched it out when I got back to the office and continued mentally sketching throughout 7:00pm CrossFit. By the time I got home, the logo existed so vividly in my head that I half expected it to design itself.
After tinkering with it for an hour, I texted it to Tyler and held my breath. His reply came a few minutes later: “Done.” And it was.
I tend to get a lot of the credit for the Hierarchy logo, but the truth is that I couldn’t have done it without Tyler – it is equal parts his concept and my vision. But that’s where the math analogy ends, because in the case of the Hierarchy logo, 1 + 1 did not = 2. For some reason, 1 + 1 = something way better than 2.
It’s as true today as it was a year ago, and is simultaneously the reason I love working at Hierarchy and the secret to its success: no matter how good Tyler and I are on our own, we’re nearly always better together.
If that sounds vaguely familiar, it’s because you’ve seen it countless times before, albeit in a slightly different form:
Together We Rise.
Happy Birthday Ty!
Birthday WOD: “25’s”
25 minute AMRAP:
25 KB Swings (32/24kg)
25 Box Jumps (24/20″)
25 Wallballs (20/14#)