Monday February 2nd 2015

February is here and that means the CrossFit open is less than 25 days away!! The open is the most exciting time of year for a CrossFiter.  The open brings us together as a community when we complete the WOD's together and do things we never thought possible.  If you are not sure what the open is all about, I will be posting plenty of links to help you get a better understanding, speak to your coach's about it and they will help guide you in the right direction to sign up.  If you are on the fence about signing up you should just head over to crossfitgames.com and get it over with, there is nothing to be afraid of and you will learn SO much more about this sport.  I fall in love with CrossFit a little more every year that I participate.  Some cool changes this year are the Scaled and teens division, as well as the RX'd so really, you have no excuse not to sign up. In case you are STILL thinking about signing up, each persons score from our gym goes toward our team score giving us a better chance of putting in a regional team.  Do it for the community!! 

A few dates to keep in mind this month- 

February 7th at 11am- Double under Clinic  and a brief re do of the goal setting workshop in case you missed it.  Cost is $10 per person.  

Friday February 20th- Craig and Marcy's going away Potluck will be at 6 ish.  Please bring a Paleo dish and the recipe to go with it so we can all get some fresh ideas. 

February 26th- First Open WOD will be announced, we will be watching the announcement every Thursday for 5 weeks at 5pm at the gym, and then those that are doing the open can do the WOD Friday night.  Coach's will be doing there WOD's Saturday's at 11 so come cheer!  

Prep

5 min aerobic warm up 

Bracing sequence 

1 Turkish get up per side EMOM for 10 min 25/35

Strength 

OH Walking lunges in Jerk grip 10-10-10-10-10 

5-7 Russian Swings EMOM for 7 min 50/70 

Conditioning 

7 min AMRAP

7 Med ball cleans 

7 Burpees 

Recovery 

i's,y's,t's - 10 at each position x 5 

Banded shoulder stretch 2 min per side