Well folks we have a landmark article for you all today, Skylar and I do our first collaborations on Old Country on why we do things the way we do. Defiantly worth taking the time to read. Old Country Strong – The Doc and Mule: Head Positioning in your KettleBell Lifiting
Alpha Smash- Hamstings and IT-Bands Leg Swings x 10/leg Hurdles x 10/leg Elbow to heel x 5/leg 10 Barbell Goodmornings Bravo Green Team: Deadlifts 5x5 Gold Team: Deadlifts 5 reps @ 75% 1RM, 5 reps @ 80% 1RM, 5+ reps @ 85% 1RM Red Team: Deadlifts …
Are you ready for 14.2!?!?!!!!! Tonight's the night, everyone come to 5:30 class to support our Open athletes!!! Everyone is welcome to come and do 14.2 for themselves. All competitors need to review the standards video prior to coming, this Wod has more challenging standards!!!!
Found: ladies ring on the floor last night.
Mark Weber, Jim Smith, and David King took on 14.2 this morning! Congrats to you 3 on your PR overhead squats!!!!! #MastersClub
Deadlift 3×5 @ 75% 12min AMRAP Teams of 2 15 Wall Balls 20/14 5 Strict Pull-ups Row 500m
6MAR2014
From 0:00-3:00 2 rounds of: 10 overhead squats (95/65) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same …
Posted by austin on Mar 7, 2014 in WOD Blog | 0 comments
Open Workout 14.2 Skill/Strength: 5×5 Deadlift @ WOD weight For quality. Sets should demonstrate your best possible form. WOD: 21 Deadlift – 225/155 800m Run 15 Deadlift – 225/155 800m Run 9...
Friday: Happy early Birthday Cecilia Baker! Join us for a toast after Open WOD. WarmUp Row 750m BandyHam+QH TSpine+ShoulderFlexion 3 Rounds 10 PassThru 10 OHS 5 C2B 1) OHS skill work 2) Open 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 OHS 95/65# (55+: 65/45#) 10 C2B (55+: ChinOverPullUp/JumpingC2B) From 3:00-6:00 2 rounds of: 12 OHS 95/65# (55+: 65/45#) 12 C2B (55+: ChinOverPullUp/JumpingC2B) From 6:00-9:00 2 rounds of: 14 OHS 95/65# (55+: 65/45#) 14 C2B (55+: ChinOverPullUp/JumpingC2B) ** rep += 2 until you fail to complete both rounds ** must wait to start next time block if you make it Cool SmashEveryThing Roll
14.2 is here!! Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds MEN - includes Masters Men up to 54 years old 95-lb. overhead squats Chest-to-bar pull-ups WOMEN - includes Masters Women up to 54 years old 65-lb. overhead squats Chest-to-bar pull-ups MASTERS MEN - includes Masters Men 55+ 65-lb. overhead squats Chin-over-bar pull-ups MASTERS WOMEN - includes Masters Women 55+ 45-lb. overhead squats Jumping chest-to-bar pull-ups
Warm-Up: Lower – Spider Walks, Lateral Lunges, Inchworms, Tube Walking, Banded Lunge Upper – Pass Throughs, Reverse Pass Throughs, Bridges, Kip Swing, Superman Rocks Squat Therapy –...
Tonight all competitors will be meeting at the box at 5:30. Like last week there will be no 3:30 class and we will have normal 4:45 class.
20140306 Even coaches have pitfalls and the bench press is mine (Coach H speaking here). I'll skip it any chance I get. Today was not exception. I saw the or/and and chose the "or" option. As I was working on my Push Press I watched Travis struggle to get better at the Bench Press. I realized what I had done and decided today needed to be an "and" day. How glad I was, as I PR'd my bench press!! Moral of the story, don't cherry pick ;-). Skill: Find your 1RM of Bench Press or/and Push Press WOD 5rds 10 Ring Push Ups 15 Ground to Overhead
Always bear in mind that your own resolution to succeed is more important than any other. ~Abraham Lincoln Free intro class this Sat. 9:30am. All CrossFit movements are Functional movements and can be modified for any fitness level. Register www.crossfitgp.com. Now who's ready for 14.2 tomorrow? Reminder to make sure you sign up for a wod time on the board if you need a judge. Amber will be available for childcare from 4:30-6:30pm tomorrow.
Workout of the Day: FRIDAY A.) 5 Sets Bench Press x 7 Reps @ 75% Rest 2 Minutes B.) 3 Sets Pushups on DB’s (Close Grip) x 10 Reps Rest :60 Seconds 1 Arm DB Row x 10-12 Reps Rest :60 Seconds C.) 5 Rounds 30 Double Unders 10 DB Push Jerk 100m Run
Open 14.2
**IMPORTANT** We will be having a BBQ tomorrow night during the OPEN competition. We will supply Tri-tip and Chicken. Bring your favorite side dish and lets celebrate our accomplishments!
CrossFit Open 14.2 http://wp.me/pWAja-1DE
Main – CrossFit CrossFit Games Open 14.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 –…
3/7/14 CrossFit Games Open 14.2 (AMRAP - Reps) 0:00 - 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 - 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar...
14.2!!! No class at 4:15, 5:15 or 6:15 Friday night! We will be starting 14.2 heats promptly at 5 PM for those registered in the OPEN!
NO CLASSES 4:15, 5:15 and 6:15….We will be running heats starting promptly at 5 PM for those registered in the OPEN! WORKOUT 14.2 Every 3 minutes for as long as possible complete: From...
Strength Training Press 5 @ 70%, 5 @ 75%, 5 @ 80% of 1 RM from Monday Conditioning "Religion" Complete 5 rounds: Squat – Max Reps Burpee Box Jumps 20? – 7 reps *If under a body weight...
Open 14.2 announcement is at 5pm. Feel free to show up early and watch it with us!
Because i love you CR. And your hands
This would be a pretty neat opportunity for any of our competitive athletes. I really enjoyed Outlaw's version of the same thing. Plus, Camille is going to be there...
In just five years, Invictus has established a reputation for excellence in preparing athletes for the sport of CrossFit. The Invictus affiliate team has finished in the top 5 at the CrossFit Games 3 of the last 5 years (top 15 in 2011, and 7th in 2013 – damn “Worm”), and Invictus coach C.J. Martin…
Angela crushing that row yesterday.
More of our awesome #crossfitkids doing work yesterday with Coach Chlo. Ages 5-16 doing #frontsquats and loaded carries! Way to go gang, WAY TO GO! #cf #crossfit #awesomeness #radical #fitness #fitfam #fitspo #fitkids #morganhillcrossfit http://ift.tt/P4XhV7
14.2 Announced today at 5pm! Come watch it with us at the box!
The first CrossFit Games Open Workout is Announced today at 5pm! We will be having regular WODs for all morning and noon class, but night class is different: 5-6pm 14.1 Open Announcment - we will b...
14.2 is unveiled tonight at 5pm. We'll be watching it here on the big screen. Classes will continue as normal, they'll just have a few spectators than normal. To make it a little more interesting, we're going to give away a t-shirt to anyone who correctly predicts all of the movements for the workout. Post your guesses to comments here.
Looking for donations for our fundraiser today!! Checks can be made out to Orphan Aid, Liberia. Kids will be competing in the Compassion WOD event at 4pm for Kids and Teens are at 4:30pm. $10 minimum to participate. Prizes for top score as well as top fundraising efforts!
Proud to call Patricia Couch March's Athlete of the Month! http://www.newbergcrossfit.com/marchs-athlete-of-the-month-patricia-couch/
March's Athlete of the Month: Patricia Couch Favorite Movement: Wall balls, thrusters and dumbbell thrusters. It's almost the same movement with all of them.
14.2 What is your guess? DL x 9 Burpee over bar 12 Wall ball x 15 Amrap 12
Any predictions on 14.2?? Watch the announcement live at 5:00 today at http://games.crossfit.com/.
The CrossFit Games: The Fittest on Earth.
Weekly Dose of Awesome - Tess!
HEY GUYS. Are you reading this blog? We try to write fresh content and highlight excellent articles from around the web for your reading pleasure - but we don't get a lot of feedback in the comments. Are you reading this for more than the WOD? If so please let us know!
Black shirt row club. Elite
545 ATW
No excuses.
The first CrossFit open workout calls for 30 double unders and 15 power snatches. This is how I adapted it at CrossFit Conquest in Davie FL
Thursday http://wp.me/p3Bc8L-fQ
SMR Sprints: 3 rounds: 10 burpees 500m complete each under 3:00 or 10 burpee penalty WOD: 4 rounds: 10 Turkish getups 10 deadlifts 20 b swings
http://www.coreysgym.com/2014/03/05/3-6-2014/
Today's WOD at North Bay CrossFit. Cherry picking only hurts your fitness!
Thursday 3/6/2014 WOD http://www.telegraphcrossfit.com/thursday-362014/
A: EMOM 10 3 - Deadlifts @65% 3 - High Box Jumps B: 4 Rounds for time 15 - Wall Balls 10 - T2B rest 3min 4 Rounds for Time 10 - C2B Pull Ups 10 - Burpees C: 30 - OH Situps (45/25)
A: EMOM 10 3 - Deadlifts @65% 3 - High Box Jumps B: 4 Rounds for time 15 - Wall Balls 10 - T2B rest 3min 4 Rounds for Time 10 - C2B Pull Ups 10 - Burpees C: 30 - OH Situps (45/25)
A. Muscle Up B. 17 min AMRAP: 1000m Run 1000m Row 50 Ball Twists (20/15) 50 Ball Slams (20/15) 50 BBP
Practice Makes Perfect http://blog.genesispetaluma.com/?p=2307
Keeping with our March tradition, a simple recipe for Beef Stew, very similar to one of the recipes that we used at the CrossFit Games catering event: 4 lbs Grass-fed Beef or Bison Stew Meat 2 large yellow onions, rough chopped 4 cloves garlic finely… [ 321 more words. ]
Inspire http://wp.me/suz1A-inspire
I like to see meaning in things, both tangible and abstract. Meaning inspires me. But I never thought to see the meaning in the actual word ‘inspire’ until today. It is both illuminating and inspirational. Think about what happens to you when… [ 264 more words. ]
I like to see meaning in things, both tangible and abstract. Meaning inspires me. But I never thought to see the meaning in the actual word ‘inspire’ until today. It is both illuminating...
WOD-4/6/14 Work on a skill day. Or make up a WOD.
Email Us 476 Moore Lane Healdsburg, CA 95488 (707) 395-0157
Thursday is a Recovery Day...and the announcement of Open Workout 14.2 at 5pm PST!
