| | Cute video showing what a few people do NOT want to see in this year's CrossFit Games Open competition. The first workout will be announced in less than one week...so we better start practicing the cement mixing now! Speaking of practice, let's do loads and loads of Snatch lifts tonight. 10:00 cap 30 Snatch at 75/45# 30 Snatch at 135/75# 30 Snatch at 165/100# AMRAP Snatch at 210/120# *CF Open WOD 12.2 |
 HAPPY BIRTHDAY AMANDA! We hope you have a wonderful day and a fabulous celebration...then come in and share some sweat with us.
Strength: 20-Rep Back Squats Conditioning: For time, complete the following Row 500m 10 Burpee Box Jump-Overs 20 T2B 30 Push Press (115/75#) 40 KB Swings (55/35#) 50 Double-Unders
 How are those February goals coming along? We've already seen a number of successes this month, so what are you waiting for? You have four days to knock 'em out!
Today's workout will be completed against a 30:00 running clock using only one barbell. In the first 10:00, you will establish a 1RM ground-to-overhead lift. At 10:00, you will complete the following for time: 25 Thrusters (95/65#) C2B Pull-Ups (10/8) 20 Thrusters C2B Pull-Ups (8/6) 15 Thrusters C2B Pull-Ups (6/4) In the remaining time, you will find your 1RM Snatch.  PARTNER WOD TODAY!
10-9-8-7-6-5-4-3-2-1 Power Cleans (135/85#) 1 Round of "Cindy" after each set Team rules, explanations, and scaling options are on the whiteboard.
"If you're tired of starting over, stop giving up" <-- What a great message! You guys are all doing awesome on your goal work - just remember it's so much easier to maintain than it is to start over (workout frequency, nutrition, sleep habits, etc). Stick to the plan - even when it gets difficult - and you will amaze yourself. Promise!
Strength: 20-Rep Back Squats Conditioning: 8 min AMRAP 6 Renegade Rows 8 Alternating-Arm DB Snatches 10 DB OH Lunges  Please help us wish Chad Buschert a HAPPY BIRTHDAY...and then help us welcome our latest graduates from the 101 program. Left to right: Shawn, Tyler (standing), Angelika, Jacob (standing) and Keith. Not pictured: Rachel.
This Saturday, 2/23 is another Partner WOD, so pair up with someone and come in ready to work. Hint: you should pick your partner based on your power clean numbers. Strength: Clean & Jerk Conditioning: 3 Rounds :60 ME Heavy KB Swings Rest :30 1:30 ME Burpees Rest :30 2:00 ME Double-Unders Rest :30  The first workout for this year's CrossFit Open will be announced in 18 DAYS!
If you plan to compete, go to games.crossfit.com to register and select our box as your affiliate. Go...do it now! Hurry! If you'd like to help judge, go to oc.crossfit.com and take the online judges course. LET US KNOW so we can schedule competitors and judges appropriately on Saturdays throughout the Open (March 9 - April 6). Today, let's step back and complete one of last year's Open WODs: 18 min AMRAP 15 Box Jumps (24/20") 12 Push Press (115/75#) 9 T2B *Compare to CrossFit Open WOD 12.3 (completed 3/10/12)  You've seen them around the box this week, but here's the official introduction of Kelly and Alex - our CrossFitting friends from CA! Kelly will be with us all month, so be sure to make her feel welcome. How did YOU celebrate Valentine's Day?
Strength: Back Squats Conditioning: 5 Rounds 3 DL (70%) 6 HR Push-Ups 9 Russian Sit-Ups (25/15#)  Happy Valentine's Day, everyone! We all love benchmark WODs, right? We also love thrusters, yes? And pull-ups, too? Well then, here we go!
Strength: Deadlift Conditioning: "Fran" 21-15-9 Thrusters (95/65#) Pull-Ups *compare to 8-21-12 Many of you have experienced some really, really positive changes over the course of your CrossFit journey (guys AND gals)...and we have a strong group of people currently focused on a 90-day Paleo challenge looking for even more of those positive changes...but please, please, please be sure those changes are focused on strength, skill, and performance. Don't get caught up in the way you look, especially compared to someone else. Go back to the early days in your journal and see how far you've already come: remember when you couldn't run a warm-up lap without gasping for air? Remember when you could only swing a 10# kettlebell? Remember when 5 ring rows ate your lunch? Now think about how much room you still have to grow - the possibilities of your accomplishments are limitless! By working hard and eating clean, you will feel better, you will get better...and yes, you will look better. Just remember to always stay true to YOU and work to improve your health.
"...if you have conviction about what you are doing, you must hold onto that as your shield against the naysayers. You are responsible for your body. You are responsible for your own health and happiness. How your body transforms is secondary to the discipline you’re displaying and the sense of accomplishment you earn in your daily workouts and progress towards your goals." -Elizabeth Akinwale Strength: Power Snatch Conditioning: Row 2K for time Then we'll play around on the GHD machines and do some mobility work  Please help us send HAPPY BIRTHDAY wishes to Will Griffith! Even though he's out celebrating (better still be Paleo) and is probably not coming in tonight, let's celebrate on our own - Tabata style.
Strength: Push Press Conditioning: Tabata Squats Tabata Push-Ups Tabata Sit-Ups Tabata Lunges  "Practice makes perfect." No! Perfect practice makes perfect. We drill technique because it's the only way to stay safe, ensure you go through the full range of motion, and actually get better. You'll never move any significant amount of weight if you don't have the correct technique. Remember, the clean is an explosive movement - be powerful; come to full extension; quickly reverse; and get those elbows up and hips back for a solid receiving position.
Strength: Hang Power Cleans Conditioning: EMOM as long as possible 3 Power Cleans 3 Front Squats 3 Push Jerks (135/95#)  It's goal-setting time again! Whether your January goal was to create (or break) a specific habit, eat clean, or learn a new skill, be sure to stick with it as you move forward. Practice those new moves, keep the good habits, and take time this weekend to think about your February goals. Be sure to select something that can be measured (not "get better at XYZ"), and can be accomplished in the next 2.5 weeks. Showing up for class X times/week; staying strict Paleo; getting a handstand; hitting that tall box; etc are all great options. Pick something, let us know in the next few days, and stick to it!
Today's Met-Con: 7 Rounds (95/65#) 1 Squat Snatch 7 OH Squats 7 Burpee Box Jumps (20")
 In exactly ONE MONTH, CrossFit HQ will announce the first WOD for the CrossFit Open...and we'll all be just like giddy, nervous little school children for three days until we can complete the WOD that Saturday. If you plan to sign up, click HERE and make that commitment today!
Strength: Squat Cleans Conditioning: 12 min AMRAP 5 Power Cleans (135/85#) 10 T2B 15 Wall Ball (20/14#)  The CrossFit Games season is upon us, and CFHQ has put together a great video training tool to explain judging and movement standards. If you ARE COMPETING in the Open, we highly recommend taking the time to go through this online video/quiz course. No, it's not mandatory. Yes, we will go over the details and explain the movements before each Open WOD...but watching this ahead of time might prevent some of the usual grumpiness around 'no rep' calls. NOTE: there is no discussion around safety, technique, or efficiency in these videos; this is simply to show expected range of motion (also read...don't start using crappy form and use "the video said I could" as an excuse).
If you ARE NOT COMPETING, but want a better understanding of CrossFit movements...or would like to help us judge the competing athletes on Saturdays in March, it would be worth the time and $10 investment. Having more judges on hand will prevent us from running a boatload of heats to get everyone through with only two judges...and we would certainly appreciate the help. If you're interested, click HERE to get started. Strength: Push Jerk Conditioning: 8 min AMRAP 12 Pull-Ups 12 Pistols 12 HR Push-Ups |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
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