Monday February 9th 2015

We had a great turn out to the double under clinic this Satruday.  I hope you all got some tips to help not only your double unders but your overall performance.  

We will be having an extra special social WOD this Friday to celebrate Greg Walters Birthday! Please join us at 6ish for a fun team WOD and drinks and dinner to follow.  

I will have two  sign up sheets up by the fountain- one for anyone looking to volunteer for the Wild Rose Rough Runner and the other for the CrossFit open.  I need everyone who is  participating in this years open  to please sign up and record when you can do your open WOD so we can organize enough judges.  We also need judges! If you are interested in judging you will need to complete the online judges course, it  can be found here.  The open truly is the most exciting time of the year around our gym and I can not wait for you all to experience it.  The last few weeks we have been preparing for the open by completing a few of the previous open WOD's.  We are going to lay off of that now so our bodies can rest up and be ready to get worked over during the open. Instead we will be focusing on a lot of skill work and conditioning.  I plan to do small workshop on what to expect from the open Saturday the 21st for those of you that have any questions or need more information.  

Prep
500m row 
2X 10 WBS 
       10 Hollow Rocks 
       10 Push ups 

Strength 
Lunges in Front rack postion 10-8-6-4/leg 

Strict Press build to a heavy triple while remaining braced 

Conditioning 
12-9-6-3 
Push press 
Box jump overs 20/24 

Recovery 
400m walk 
Seated DB ext rotation 3x6/side 
Banded shoulder stretches 

Saturday February 7th 2015

Don't forget about our double under clinic tomorrow (Saturday) at 11am.  We will review the goal setting clinic we did back in January right off the hop and then get right into double unders.  Please bring your rope if you own one and $10.  

Prep
Death by shuttle runs 
3 rounds of 5 beat swings, 10 hollow rocks, 15 air squats 
Burgner warm up 

Strength 
Strict Pull ups 3x max reps. 1 min rest between rounds 
Strict Ring dips 3x max reps. 1 min rest between rounds 

Conditioning 
15 min EMOM 
1 Deadlift
1 Squat clean 
2 Front squat 
1 Jerk 

Recovery 
Group stretch- maaaaybe someone will bring fresh coffee for this...... 

Friday February 6th 2015

Amazing job to everyone that completed 14.4, we saw some amazing PR's!! 


Prep
5 min aerobic warm up 
group joint warm up 
3 postion band stretch 
25 Banded squats 

Strength 
Back squat 
2-2-2-2-2-2

Bench Press 
2-2-2-2-2-2
Conditioning 
4RFT 
25 Push ups
50 Double unders 
* 15 min time cap 

Recovery 
Friday group stretch

Thursday February 5th 2015

Each Thursday we have been hitting some of the past open workouts to help you all prepare for the workouts this year.  I hope that by either repeating some of the past workouts, or completing  them for the first time, you will be encouraged to sign up this year.  Below is a link to the standards from last year.  Check it out.  

Prep

Coach's choice dynamic 

6 min AMRAP250m row 3 wall walks or Handstand walks, 5 beat swings,  5 wall ball shots 

Burgner warm up 

Strength 

Deadlift build to a 3RM

Strict Handstand push ups 1-5 EMOM for 5 min 

Conditioning 

14.4 

14 min AMRAP 

60 Cal row 

50 T2B

40 Wall balls 14/20 9'target/ 10' target 

30 Cleans 95/135

20 Muscle ups 

Recovery 

Easy walk 5 min 

Powell raises 6 per side x 3 

Hamstring stretch up rig 2 min per side 

Wednesday February 4th 2015

Prep
Double under work 
Group joint warm up 
Burgner warm up 

Strength 
1 Snatch EMOM for 10 min at 80 % of 1 RM

Conditioning 
100 Double unders
21 Burpees to a 6" target 
75 Double unders 
15 Burpees to a 6" target 
50 Double unders 
9 Burpees to a 6" target
25 Double unders 
3 Burpees to a 6" target 

* 10 min time cap 

Recovery 
5 min easy walk 
Calf smash 
Bully stretch 

Tuesday February 3rd 2015

Have you signed up for the CrossFit open yet? Click  Here for the link! 

Prep
5 min aeorobic 
coach's choice dynamic 
3 rounds 
1-5 CTB/ Muscle ups, 10 hand release push up, 15 jumping air squats 

Strength 
Weighted False grip pull up 
5x2-3 

Weighted Ring dips 
5x2-3 

Conditioning 
21-15-9 
Toes through rings 
Box jump overs 

Recovery 
Row 500m at an easy pace 
Clam shells 3x 15 per leg 
Pec stretch on foam roller 

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