February 2014

Friday, February 28th

REMINDER: Saturday we are doing the CrossFit Open WOD 14.1. Come out, participate and cheer! Workout found here

Skill

Double Under Practice/ Power Jumps

3 Attempts to get highest # of DUs

 

Metcon

"Pumped Up"

40-30-20-10

Kettlebell Swings

10-10-10-10

HSPUs

 

Post reps and time to comment.

 

RESOURCES/ARTICLES 

Study: Sugar even at moderate levels toxic to mice health, reproduction - Washington Post

Thin Red Line to Fitness via CF Journal

 

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Thursday, February 27th

 

Strength

Deadlift 

EMOM 10x3  

(weight should be moderate but allows you to finish within 15s)

 

Metcon

“Rushhour”

For Time

1K Row

50 Wallballs

750M Row

40 Wallballs

500M Row

30 Wallballs

Post load and time to comments. 

 

RESOURCES/ARTICLES

Best and Worst Exercises to do When You Have a Cold via Active

How to Work Up to a Free Standing Handstand via Breaking Muscle

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Wednesday, February 26th

 

"Popeye's Revenge"

5 Rounds for time

1 Press

1 Strict Pull Ups

1 Press

3 Strict Pull Ups

1 Press

5 Strict Pull ups

 

*use 90% of 1RM

*courtesy of CFM

 

Post time to comments. 

 

RESOURCES/ARTICLES

10 Most Impressive Squats of All Time via Strong Lifts

It's All in the Hips: Mobility Drills via Breaking Muscle

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Tuesday, February 25th

 

Skill

Split Jerk Intro

 

Accessory

2 RNFT

15 weighted sit ups

10 Supermans (3 second hold)

L Sit Hold (15 seconds)

 

RESOURCES/ARTICLES

To Eat Grass Fed Meat is the Question

Do We All Squat the Same via Breaking Muscle

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Nutrition Seminar/CrossFit Open this weekend

 

Don't forget about our upcoming Nutrition Seminar with Kit "Eating for Energy" this Sunday now at 11:15AM

 

On Sunday we will be holding our regularly scheduled class at 10AM for those of you who cannot make it in on Saturday to do the CrossFit Open Workout 14.1. Likewise, if you'd like to come in to cheer on your friends, act as a judge or get some mobility work in before the seminar, you're more than welcome to come in at that time. 

After the seminar, we will be providing food from Cross Cuisines, so you can get a sample of the goods and to prove that healthy food doesn't have to be boring and tasteless. 

 

In an effort to help us prepare for the seminar, please sign up in advance, as you normally do for all classes.

 

 

CrossFit Open 2014

 

For those of you unfamiliar with the Open, the Open Workouts will be done over the next FIVE weeks through March during our Saturday classes. The Open sets the tone for finding the fittest on Earth! While many people balk at even participating because they fear they can't do certain movements, we encourage you all to come in and test your fitness within our community. It's a fun atmosphere and we'll make you feel like you're Rich Froning or Sam Briggs - cheering and encouraging you throughout the workout and having you set up with a judge! We will provide scaling options for everyone so that you can all participate. 

 

We will have a sign up sheet for each Saturday workout by the whiteboard. 

 

 

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Monday, February 24th

Check out our CrossFit hands - 7:30PM ladies

 

Strength

Back Squat

3-3-3-3-3

 

Metcon

"Squeezed Out"

For time 

500M Row

40 Double Unders *

30 Box Jumps

30 K2E

 

*Scaling for DUs - 1 min attempt, than 80 singles

Post load and time to comments. 

 

RESOURCES/ARTICLES

3 Tips to Overcome Cold Weather Dyhydration via Active.com

The Right Drink for Every Situations via Greatist

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Sunday, February 23rd

 

Strength

Hang Power Cleans

5-5-5-5-5

 

Metcon

"Lucky "

12 minute AMRAP

3 Deadlifts

6 Lateral Burpees

9 Pullups

 

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RESOURCES/ARTICLES

Complete Guide to Hang Overs via Greatist

Just Breathe via Breaking Muscle

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Saturday, February 22nd

SATURDAY TEAM WOD

Partner - Stadium Style

25-20-15-10-5 

  • Wallballs
  • Box Jumps (24"/20")
  • Row (250M, 200M, 150M, 100M, 50M)

 

Post time to comments. 

 

RESOURCES/ARTICLES

Staying Ahead of the CrossFit Curve via CrossFit Journal

Polar Vertex is No Excuse to Stop Outdoor Exercise via TIME

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Friday, February 21st

Strength

Mobility: Improving the Front Rack

Front Squat

3-3-3-3-3

 

Metcon

"Moving up"

6 rounds for time:

5 Strict RIng Dips

15 KB Swings

30 Mountain Climbers

10 Burpees

 

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RESOURCES/ARTICLES

Exercise to Age Well via NYT

Superbowl and Superfans: Why it Matters So Much via TIME

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Thursday, February 20th

Deep Dish Breakfast Pizza

 

Strength

Deadlift

5-5-5-5-5

 

Metcon

"Hitman"

10 minutes as many rounds as possible

15 Jumping Air Squats

15 V-Ups

10 Push ups

10 Pull Ups

Post load and time to comments. 

 

RESOURCES/ARTICLES

Bad Lip Reading: Football via Bleacher Report

 

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