Wednesday February 13 2013

There is a tonne of excitement about the open and I think it is awesome!! Now more than ever I hope everyone starts to get the idea of practicing CrossFit.  None of these things come easy... overhead squatting , double unders, toes to bar whatever your goat is practice, practice practice and then practice some more until you suck less!

For tomorrow we will do just that.

WOD

Group A- Work on Handstand push ups for 10 min
Group B- In 10 min find a one rep max for overhead squat
Group C- In 10 min work on box hope technique 

Tuesday February 12 2013

Today was another butt kicker but with the up coming games season approaching us I suggest you get used to it! I am so impressed with everyone that has signed up for the open.  I think it is a great way to amp up your training and learn a lot about who you are and what you are made of! 

WOD

A) Tabata;
Med Ball cleans 
1 Min rest 
Pull ups
1 Min Rest 
Push ups 
1 Min Rest 
Sit ups 

B) Front Squat 5x5 

Monday February 11 2013

I hope you all enjoyed your weekend and were able to get outside and enjoy some of this awesome weather! For tomorrow... 

2 Rounds for Time 
100 Double unders 
50 Shoulder to overhead 65/95
25 Toes to Bar 

Friday February 8 2013

WOD

Run 400m 
1000 lbs Push press 
Run 400m
100 Sit ups 
Run 400m
10 Knees to Elbows 
Run 400m
1 Rope climb 

The goal for push press is to lift 1000 lbs before heading out the door for your next 400m run.  Whether you do it at 100lbs for 10 reps or 50lbs for 20 is up to you. Maybe Arnold will show up tomorrow and toss 1000lbs over his head but for the rest of us strategize in your dreams tonight! 

Thursday February 07 2013

My Internet was down for some odd reason yesterday so I apologize for not posting today's WOD.  There is a link up now for registering for the open on our home page. Check it out... if you think you can not register, think again.  The main reason for entering is to get a sense of where you are at now, and what other athletes are achieving.  Who knows what next year will bring!! 

WOD

6RFT
12KB Swings 50/35
20 Air Squats 

February 5 2013

Today's WOD was honestly the hardest WOD I have ever done.  I am not sure if I was just totally taxed mentally and physically or if it was the thrusters and burpees combined in the worst way possible.  AWESOME job to everyone that completed it... epsecilly the new girls!!

WOD 
21-15-9
Overhead squats 
Hang Snatch 

February 4 2013

I thought this would be fitting after Super Bowl Sunday and the sad loss of the 49'ers 

WOD

"Kalsu"

On the Minute 

5 Burpees 

Max Rep Thrusters 

Continue until you have reached 100 Thrusters.