Saturday February 28th 2015

Amazing job to everyone that completed 15.1! There were some amazing Pr's and tonnes of smiles.  It takes a lot of courage to sign up for the Open and give it your all in front of everyone- you deserve a pat on the back! 

10 am class will be cancelled tomorrow- instead we will have a workout up on the board and some open gym time from 9-12.  There are still a few of us that need to complete our Open WOD's and will be doing so in the am, come by and cheer and if you can judge! 

I am not posting tomorrows WOD here because I am saving my forearms :-) 

Friday February 27th 2015

The first open workout has been released! Click here for 15.1 standards and scaled divisions.  This will be Friday's WOD for everyone 

Thursday February 26th 2015

Well the CrossFit Open is upon us! The first workout will be announced at 6pm tomorrow night.  I plan to watch it at the gym so come on down if you want to join me and the rest of the 5:30 class.  You can watch the announcement and the pros go head to head at crossfitgames.com  and get psyched  up to take on the workout Friday night.  Below is a list of the heats for Friday night, please look it over and be sure you can make your time, if not please let me know asap.  
5:15 
Cassandra 
Tristan 
Matthew 

5:30pm 
Kandis 
Don 
Sheldon 
Brandi 
Colleen 
Carole 

5:45 
Holly 
Tara 
Judy 
Danile. O 

Angela

6:00 

Neil 
Kizzy 
Roland 
Greg 
Jeff 
Kieran 

Saturday 
Danielle 
Paula 
Wendy 
Connie 
Kim 

I have another little contest going for the Open season, bring a playlist to listen to or share with us and you will have your name entered for a draw to win a month of FREE classes! 

I am really proud of everyone that has signed up for the Open.  It is this time each year that we get to get together with our community and truly test our fitness.  The workouts are always fun and challenging- they also teach us a lot about ourselves as athletes.  We are going to learn where are weaknesses are- and where our strengths lye. Its those that face there weaknesses rather than run from them that will be successful not only with CrossFit but life in general.  I truly believe this sport builds character and we each face an array of different challenges- but we come together each day and work together to be better.  Good luck everyone- its going to be a fun five weeks!! 

Prep 
5 min aerobic 
Coach's choice dynamic 
Burgner warm up 

Strength 
12 min EMOM
1 clean 
1 Hang clean 
1 Jerk 
@80-85% 

Conditioning 
10 min AMRAP
Double unders 

Recovery 
1 length inch worm 
Calf smash 
Accumulate 2 min in down dog 

Wednesday February 25th 2015

I will have the heats for the CF Open up in tomorrow nights blog post, please keep an eye out and if any changes need to be made let me know asap. 

Prep 
Run 1 mile 
Coach's choice dynamic 
Burgner warm up 

Strength 
12 min EMOM@75% of Snatch 1RM 
1 Snatch grip deadlift 
1 Power Snatch 
1 OHS
1 Snatch 


Conditioning 
For time;
50 Cal row 
50 Alt DB Snatch 
50 Push ups 35/50
* 10 min time cap 

Recovery 
400m walk
15 clam shell per side x5  
Couch stretch 2 min per side 

Tuesday February 24th 2015

Prep
1 mile run 
Coach's choice dynamic 

Strength 
5 rounds 
5 Beat Swing on bar or rings 
5 High transitions
5 Ring dips 
* scale reps movements as needed. 

Conditioning 
12 min AMRAP
15 Air squat 
10 Burpee box jumps 
5 CTB 

Recovery 
Walk 400m 
30 sec on 30 sec off wall slides x5 
Sub scap smash 

Well it is finally here! The CrossFit Open starts this week!! I have programmed things a little lighter for the next few weeks so we can save all of our efforts for the Open workouts.  There will be an announcement each Thursday night at 6pm.  I plan to be watching this each Thursday night at the gym so the 5:30 class may be interrupted, please understand how exciting this is for those participating.  The Open WOD will then be programmed as Friday's WOD so you all get to do it anyway.  You might as well just sing up :-) If you can not make the Friday nights Open WOD schedule please schedule another time to get your workout in.  

Prep
Front rack Mobility 
5 min AMRAP 
5 hollow rocks 
10 Goblet squats 
15 Unbroken double unders 

Strength 
Front Squat 3-3-3-3-3

Build to a tough set of 3 defect kipping HSPU 

Conditioning 
7 min AMRAP
7 thruster 65/95 
7 Burpees 

Recovery 
Walk 400m 
50 Pull over on bench or ball 
3 postion Band stretch 

Friday February 20th 2015

We will be sending the Hallden family off CFPC style tomorrow (Friday) night at 6 ish with a Paleo potluck and a fun WOD.  Stop by to wish this awesome family a farewell! 

I will be away this Saturday so I will not be able to stick around and answer any questions regarding the Open.  Please just sing up and ask questions later- like even tomorrow (Friday) night.  

Prep
3x 250m Row 
1 round of "Cindy" 

Strength 
Build up to reasonable weights for the WOD 

Conditioning 
"Linda"
10,9,8,7,etc 
1.5xBW Deadlift 
BW Bench Press 
.75xBW Squat clean 
30 min time cap 

Recovery 
Group stretch