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
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Women: Monthly Self-Defense Workshop is at 12pm today! FREE for 323ers and their friends. Come on down to beat up Eugene and Cullen.
1517 Railroad Street Glendale, CA 91204
Burn WOD for Saturday 2/28: 1) Mobility/Warm Up 2) WOD 1-35 min AMRAP 60 Weighted Step Ups 60 Abmats 50 Walking Lunges 50 No PU Burpees 40 KBS 40 Wall Balls 30 KBS 30 Wall Balls 20 Walking Lunges 20 No PU Burpees 10 Weighted Step Ups 10 Abmats
Friday Night Lights and Lorna Jane Trunk Show (10% off) are Happening Now!! #vaultcrossfit #crossfitgames #crossfitopen #amrap #lornajane #lookgoodfeelgood #banditnation WOD: "15.1" 9:00 AMRAP 15 toes to bar 10 deadlift 5 snatch -then- 6:00 to find 1RM clean & jerk
Morning. Yikes
We will be open tomorrow morning Enjoy
WE. ARE. ON. Rain, Sleet, Snow, CFDC is still on schedule for ALL HEATS of 15.1 Dallas vs. The World - Crossfit Games Open.
Today our CrossFit Performance Team killed it in the CrossFit Open 15.1 WOD! If you are still looking to try it out come to Crossfit Central Downtown tomorrow at 10:00 AM. We will be hosting the workout and will have judges ready for you to get your scores. #CrossFit #CentralAthlete
We got lucky and scored San Elijo State Beach campground rezi. San Elijo/Cardiff surf is considered one of the best in SoCal and perfect for another PCF surf outing. It is going to be a small affair...
**PRE SALE** CrossFit Counter culture Booty Shorts. Sign up today for your pair at the gym. The Pre Sale is running till March 5th Size chart: http://www.wodgearclothing.com/collections/women/products/black-wide-waistband-booty-shorts
Blessed we are because of their sacrifice
Happy Birthday Lee!!! It's an Open WOD for your birthday!!!! 15.1 for everyone!
Nicolette and Jenna both started CrossFit on Monday and both ladies competed in their FIRST open this AM. No excuses! We'll see you all at Friday Night Lights, starting tonight at 530!
Saturday - Open Gym at 9:3am CrossFit Open 15.1 at 10:30am - anyone who needs to get this done is welcome to come by and get judged.
WEEKEND INFORMATION Saturday 9:30am - Open Gym 10:30am - CrossFit Open 15.1 Sunday 12pm - Skillz & Sprintz 1pm - ReFlex Yoga Dynamic Movement Preperation Warm up Hamstrings Leg Swings Banded s...
Remember
Ready to make a change? http://conta.cc/1Dz8Yr0
Updated schedule for tonight's Friday Night Lights!
Attention 818ers! The CrossFit Open is finally here! Below is a rehash for Armen's post from the other day with all the details. Also, if you're still on the fence about signing up you have until...
Registration for tonight's Dallas vs. The World - Crossfit Games Open event at CFDC Fondren is now live! http://dallasvstheworld1.eventbrite.com
© 2015 CrossFit, Inc. CrossFit and Forging Elite Fitness are registered trademarks and 3,2,1...Go!, Fittest on Earth and Sport of Fitness are trademarks of CrossFit, Inc. All Rights Reserved.
Say a special prayer tonight for the Finch family.... They are all checked in and awaiting baby Emma's arrival.
Tonight the 15.1 workout was announced, which means the CrossFit competitive season 2015 is official open. Fun! Did you see the workout? (See below, under Friday's workout.)What do you think? A grip burner? Deceptively light? Looks like fun? If you've done it, what did you think? Would you have done it differently? Let's hear your thoughts and strategies! Friday's WorkoutCompetitionCrossFit Open 15.1AMRAP 915 Toe to Bar10 Deadlifts (115/75)5 Snatch (115/75)**THEN IMMEDIATELY INTO**15.1A6 minutes to find:1RM Clean & JerkAnd Coming MondayCompetition"Cowboy"AMRAP 1230cal Row15 Overhead squats (95/65)**Courtesy of Crossfit New England**
Check it out! The first WOD of the 2015 Open is posted! CFTO-lings: This will be the WOD on Monday... so prepare to give it your all-out, best, most bad-ass effort! http://snip.ly/fHkA
If you're looking for the Open Workouts page, you found it. This page contains all past and current Open Workouts. The remaining workouts will be released each Thursday from Feb. 26 to March 26 and be listed here.
Way to go Cameron and Chelsea for doing 15.1 right after the launch! An extra big congrats for complying their very first open WOD! You guys did awesome
15.1 is being announced tonight! Be at the gym at 5:00pm for the live launch of the the 2015 season! We hope to see you there! #CrossFit #CrossFitopen
It's Game Time!!!! We'll be hosting 15.1+15.1A two times this Saturday:9:30 WOD (non-competitors), 11am WOD (competitors). Come out and support Team Trident!!!
The open is happening!!
What: WLC Pop Up - Pot LuckWhen: Wednesday, March 11th at 6:45pmWhere: CFLA - Tall Room and outside area Let's feast at our last group opportunity to share WLC food ideas! We know that some of you have been creating some tasty dishes over the weeks, and now that we are in the final stretch of the WLC, it's time to show them off! The pot-luck event is open to all CFLA WLC participants and family. We ask that you bring one or a few of your favorite WLC complaint "home prepared" dishes to share with approx. 10 others. It can be an appetizer, main course, or dessert. Along with your pot-luck contribution, please bring copies of the recipe to share! Make sure you clearly label them according their WLC levels: Performance, Lifestyle or Kick Start. Please RSVP with Coach Jamie Silber: james.silber@me.com
Workout Wine Tasting Simple Sweet Cupcakes Hungry Pelican Demo and Tasting Lululemon Massage More details to come today or tomorrow.
Trying to escape.
Just over 3 hours to go for tonight's live announcement of Open Workout 15.1! Let the guessing begin! What do you think 15.1 will be??
OGERs!! Saturday the City is turning off WATER at OGER/Glazers. Just be warned.....
OGERs!! The first OPEN WoD gets posted TONIGHT!! IF you are registered and need to be JUDGED - you MUST come on SATURDAY Morning. We will have judging available at 9am, and 11am. If you are not able to make these times, please contact STRONGER@OGERCROSSFIT.COM and set up another option.
Today is the day! Join us at 5pm to see what the first wod of this CrossFit Open is! We will be watching it live in the box. See you there!
The CrossFit Games open is a worldwide fitness challenge where each week for 5 weeks a workout is released that must be performed, judged and submitted online. The workouts are performed in our...
OGERs!! Results from 2.25.15 - AND - REMINDER!!! TONIGHT at 7PM - YOGA with ASHLEY!!
Progenex order going in tomorrow! Make sure to check your email and let us know if you want some product! Thanks again to #Progenex for coming out to visit i1uvit, awesome day!
Open WOD 15.1 will be released tonight at 6PM. Games.crossfit.com to watch the live feed with Rich Froning and Matt Fraser going head to head on 15.1. CFO WOD: Must choose 1 of 2 1) 2.5 mile run 2)...
The entire family agrees....these were SCRUMPIOUS !! And quick /easy to make! Highly recommended!!
Sausage and In Peppers Sausage and peppers has always been one of my favorite Italian comfort foods, and also rather easy to make. I had been pondering writing some new stuffed pepper recipes due to their easy, and decided to spin the common recipe to merge my love for two different recipes. This is…
It's that time again Kids! If you registered for the CrossFit Open we will host Judging on Saturdays only at 9 or 11am. Any other time will require coordination with an OGER Judge. Good luck!
Workout: Push Press: 5-5-5-5-5 reps
"The moment YOU think you have nothing more... is the EXACT same moment you have more that you thought capable..." -Robin Lyons Achieving “Full Effort Full Victory” Mentally “In slow motion, the athletes eyes close and then re-open focusing back to the barbell. There are 70 seconds left in the 10 minute workout; the athlete is trying get air back into their lungs, and as soon as the air fills the lungs a violent exhale follows to ride the C02…The cycle continues, legs are heavy and burning, something inside is telling the athlete to slow down…Within that same split second the athlete has a choice to either give up or trust their training and see what they are capable of… Without hesitation the athlete notices this familiar anxiety and discomfort and brings themselves back to the present with self-talk … ‘Let’s go!’, ‘Earn it,’ ‘Power through!’ The athlete grabs the barbell; chalk and sweat fall below as the athlete continues reaching for more; Moving the barbell with purpose and metal fortitude.” The depiction above is what I love about sport; Period. Over the years I have competed in many venues nationally and internationally and have come to understand the importance mental preparation: Your ability to focus rules for better or worse in high-level performance sports. Focus in sport can be defined as “the ability to sustain effective and consistent attention on the task at hand, regardless of internal and external distractions.” Performing your best against your competition all comes down to your mind. Fitness, at the elite level, is a very small separator; the mind dictates who will be standing on the podium or attaining a personal best performance. Don’t just take my word for it. Research by Gould, Eklund and Jackson has found that competition plans, as well as sticking to one’s routine, are key separators between Olympic Games medalists and non-medalists. Athletes who medaled had competition plans firmly in their minds and were not spontaneous or doubting of their strategies. Additionally, the researchers found thrat medalists had very systematic pre-competition performance routines they consistently adhered to throughout their Olympic experience. On the other hand, many non-medalists reported having spontaneous competition plans and regularly deviating from their pre-competition routines. I encourage every competitive athlete to practice purposeful visualization before they compete as well as utilize pre-game routines and rituals on game day. Mental preparation isn’t going to improve your conditioning, however more importantly, it will allow you to draw the most from your current conditioning to become resilient when it counts and fulfilled when its over. Three strategies I find useful for optimizing your mental game before an important event or competition, include: 1) NO Pressure in the PRESENT. What are you thinking about hours or moments before your compete? Are you nervous? Are you thinking about outcomes that haven’t happened yet (the future), or what results you had last year (the past)? When we think of the past or the future, it distracts us from what we are trying to accomplish NOW, and creates additional stress and anxiety that isn’t helpful. When we are not present, anything can pull us away from our focus. I challenge you to check in with yourself and your thoughts before competition. Keep your thoughts on your game plan and YOU, stay present and feel the pressure pass through you. 2) Find your Super Pilot. Set your day up so you can be on Auto-pilot (AKA Super Pilot!). To find your ‘Super Pilot’, prepare your mind and body beforehand. Start with solid visualization. This can be practiced week out if you know your event or the night before or the morning. Visualization takes practice, and more practice, but do it until you see and feel yourself completing the event perfectly. Visualization is a powerful tool that gives your mind and body a chance to connect and rehearse the EXACT feeling you want to have during the event. You will find, with good visualization practice, that your mind and body can just ‘let go’ and do what it have been shown. Secondly, what are your rituals, favorite shoes, music and pre comp foods? Set those out to be ready to go for game day. Having less to think about and do on competition day always feels good. Create a routine you have control over, so if anything happens that you didn’t plan for, you can find comfort in your preparedness. 3) The Struggle makes it Special. If you have put in the reps and the training all year, then the struggle is something you are familiar with. Competition is an opportunity to bring your best to the table, and learn more about yourself. Great athletes are addicted to the strong sensation of discomfort, in the search for a deeper sense of self. Embrace the pain. Courtesy OPEX If your doing the OPEN on the Friday, take today as a rest day. Performance is in red Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (or practice transitions for 2 minutes) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps WOD: “Jeremy” – 12 minute cut off 21-15-9 reps, for time of: Overhead Squat (95/65#Rx’d) Burpee
2/25/15 WOD results http://wp.me/p4uAGk-2x3
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2.26 BUY-IN 50 Sledge swings 15 KB Get-ups (53/35) Weighted Chin-ups (20/14 w/ (25/17.5)) Push-press 5-4-3-2-1 (95/65) try to add (30/15) each set CAPACITY WoD 60 Burpees 40 WallBall: (20/14)
HUMP DAY DONE!
Workout(s) of the Day for Wednesday, February 25: SKILL: Go over all the movement in all the workouts. Practice each one. When using weight, work with no more than 95lbs on the bar during BOTH portions. (That means you too Neal and Sam :-) WOD: No bar dropping on this workout. Please control your form and use responsible weight. 5/10 for 30 (kinda) Partner up and judge one another when you are resting and they are working. This is a warm up for The Open. 10 Minute AMRAP 5 Power Snatch (65/95) 10 Wallballs (14/20) Rest 2 Minutes and setup 10 Minute AMRAP 5 Hand Release Push-Ups 10 Box Jump-Overs Rest 2 Minutes and setup. 10 Minute AMRAP 5 Burpees Over Bar 10 AbMat Sit-Ups
Workout(s) of the Day for Wednesday, February 25: SKILL: Go over all the movement in all the workouts. Practice each one. When using weight, work with no more than 95lbs on the bar during BOTH portions. (That means you too Neal and Sam :-) WOD: No bar dropping on this workout. Please control your form and use responsible weight. 5/10 for 30 (kinda) Partner up and judge one another when you are resting and they are working. This is a warm up for The Open. 10 Minute AMRAP 5 Power Snatch (65/95) 10 Wallballs (14/20) Rest 2 Minutes and setup 10 Minute AMRAP 5 Hand Release Push-Ups 10 Box Jump-Overs Rest 2 Minutes and setup. 10 Minute AMRAP 5 Burpees Over Bar 10 AbMat Sit-Ups
Congrats to another one of our awesome CF kids becoming a State wrestling champ over the weekend. #cfkids #growingupstrong
i1uvit members, check your e-mail! Some exciting information on some changes for the gym, and on the 2015 Open! If you did not receive an e-mail, and you're a member, make sure to let us know! Also, sorry for the Kill Cliff shortage...Our new order should be here Thursday, just in time for The Open!!! :)
A few more photos of your hard work!
A few photos from the last couple WODs!
