Saturday March 1 "Max Effort Bench Press"

Great job on 14.1!  Right now we have Willard, Phil and Christian leading for the guys.  For the females we have Ang, Jess, and Kim.  Keep up the hard work.  For those that haven't done it yet, or want to redo it, make sure you talk to one of the trainers.  

Warm Up

Group Dynamic

Skill

Bench Press (5@50,3@60,3@70,1@80,1@90, 1@Max)

Metcon

In teams of 3,

150 Power Cleans (135/95)

2000 m Row

150 Burpees

Only 2 people may work at a time, while third member is holding a 45/25 plate overhead

If the plate touches the grounds or rests on head, every member must immediately do 10 push-ups

Friday February 28 "Open WoD 14.1"

Warm Up

Group Dynamic

Skill

Movement and Standards Demp

Metcon

CrossFit Open WoD 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 Power Snatches (75/55)

MASTERS MEN & WOMEN - 55+

30 double-unders
15 Power Snatches (65/45)

Compare to August

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

There is still time to register if you have not.  Register at http://games.crossfit.com/.

Thursday February 27

Results from 2/26 - Max Deadlift

On Friday, our gym will participate in the CrossFit Open.  Everyone will do the Open workout, and the Friday workouts for the next 5 weeks will be the Open WOD's.  If you are planning on working out in the evening, it will be more of an "Open Gym" from 5 - 6:30, in order to allow everyone to get the workout done.  Additionally, Ang will be at the gym at 3:30 in case anyone would like to get the workout done then.  Contact her at andrea@transcendfit.net.  

If you are one of those athletes that believes they will attempt the Open Workout a 2nd time, there will be a group doing them on Sunday mornings at 9 AM.  In order for your score to be submitted and validated you will need one of the trainers present at the time of the workout.  

There is still time to register if you have not.  Register at http://games.crossfit.com/.

Warm Up

Group Dynamic

Skill

Every 30 seconds for 5 mins do 1 rep Power Snatch, 1 rep Hang Snatch (Power, Squat, or Split), and 1 rep OHS @ 60% Power Snatch 1 rm

Metcon

21-15-9

Wallballs

Ring Dips

Toes 2 Bar

Wednesday February 26 "Max Effort Deadlift"

On Friday, our gym will participate in the CrossFit Open.  Everyone will do the Open workout, and the Friday workouts for the next 5 weeks will be the Open WOD's.  If you are planning on working out in the evening, it will be more of an "Open Gym" from 5 - 6:30, in order to allow everyone to get the workout done.

If you are one of those athletes that believes they will attempt the Open Workout a 2nd time, there will be a group doing them on Sunday mornings at 9 AM.  In order for your score to be submitted and validated you will need one of the trainers present at the time of the workout.  

There is still time to register if you have not.  Register at http://games.crossfit.com/.

Warm Up

Group Dynamic

Skill

Deadlift (5@50,3@60,3@70,1@80,1@90, 1@Max)

Metcon

Pick Your Workout (both will have a 10 min cap, so choose weight accordingly)

2010 NW Regional Event 1

3 rnds:

10 OHS (135/95)

50 Double Unders

OR

"AMANDA"

9-7-5

Squat Snatch (135/95)

Muscle-ups

Tuesday February 25

2014 CrossFit Open Registration 

For those of you that are new to CrossFit, the Open serves as a qualifier for those athletes looking to make Regionals or even the Games.  The Open is the chance for individuals or a team from our box to try and make it to Regionals.  

The Open puts everyone on an equal playing field and gives us a chance to compare ourselves to Crossfitters all over the world.  We all do the same WOD, the same weight, the same reps, with the same standards.  The best part about the Open is that it gives us the chance to push ourselves past the point many of us thought we could go.

We will do the Open WOD's together, and each person will have a judge making sure they are making the standard.  It is a great opportunity for everyone to cheer each other one.  We encourage everyone to sign up, no matter if you just started or still struggle with some of the movements.  It is an exciting time for everyone in our box to support one another during five workouts in five weeks.  Last year almost 140,000 individuals signed up for the Open and our box accounted for 40 of those.  

Register at http://games.crossfit.com/.

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

800 m Run

10 HSPU

20 KB Swings (70/55)

30 OH Lunges (45/25)

40 Pull-ups

50 Push-ups

800 m Run

50 Push-ups

40 Pull-ups

30 OH Lunges (45/25)

20 KB Swings (70/55)

10 HSPU

800 m Run

Since our normal running area is still a little icy/snowy the run will begin by going out the front door, touching the RED X-Mas tree booth, and then continue down the PAVED path between the CrossFit gym and the Main gym.  The turn around is where the paved portion of the path ends.  Return the same way you started, by touching the RED X-Mas tree booth and then the front door.  REPEAT to finish the 800 m Run.

Monday February 24 "Max Effort Squat Clean"

2014 CrossFit Open Registration 

For those of you that are new to CrossFit, the Open serves as a qualifier for those athletes looking to make Regionals or even the Games.  The Open is the chance for individuals or a team from our box to try and make it to Regionals.  

The Open puts everyone on an equal playing field and gives us a chance to compare ourselves to Crossfitters all over the world.  We all do the same WOD, the same weight, the same reps, with the same standards.  The best part about the Open is that it gives us the chance to push ourselves past the point many of us thought we could go.

We will do the Open WOD's together, and each person will have a judge making sure they are making the standard.  It is a great opportunity for everyone to cheer each other one.  We encourage everyone to sign up, no matter if you just started or still struggle with some of the movements.  It is an exciting time for everyone in our box to support one another during five workouts in five weeks.  Last year almost 140,000 individuals signed up for the Open and our box accounted for 40 of those.  

Register at http://games.crossfit.com/.

Warm Up

Group Dynamic

Skill

Squat Clean (5@50,3@60,2@70,1@80,1@90, 1@Max)

Metcon

25 Pistols
50 Ground to Overhead (3/4 Body weight)
75 Box Jumps (30/24)
*Break up anyway

Compare to June 3

Saturday February 22 "Max Effort Shoulder Press"

Warm Up

Group Dynamic

Shoulder Mobility

Skill

Shoulder Press (5@50, 3@60, 2@70, 1@80, 1@90, 1@MAX)

Metcon

For Time:

5 Shoulder to Overhead (165/105)

10 Shoulder to Overhead (135/95)

15 Shoulder to Overhead (115/75)

20 Shoulder to Overhead (95/65)

Friday February 21

Huge new PR's from several today. Keep up the big numbers.  Everyone should do really well on the Open WOD's.  Only 1 week left until the first Open WOD is announced.

2014 CrossFit Open Registration 

For those of you that are new to CrossFit, the Open serves as a qualifier for those athletes looking to make Regionals or even the Games.  The Open is the chance for individuals or a team from our box to try and make it to Regionals.  

The Open puts everyone on an equal playing field and gives us a chance to compare ourselves to Crossfitters all over the world.  We all do the same WOD, the same weight, the same reps, with the same standards.  The best part about the Open is that it gives us the chance to push ourselves past the point many of us thought we could go.

We will do the Open WOD's together, and each person will have a judge making sure they are making the standard.  It is a great opportunity for everyone to cheer each other one.  We encourage everyone to sign up, no matter if you just started or still struggle with some of the movements.  It is an exciting time for everyone in our box to support one another during five workouts in five weeks.  Last year almost 140,000 individuals signed up for the Open and our box accounted for 40 of those.  

Register at http://games.crossfit.com/.

Warm Up

Dynamic Warm-up

Skill

Movement Demo

Metcon

100 Double Unders

25 Deadlift (225/155)

25 Wallballs

25 Pull-ups

25 Box Jumps (30/24)

25 Power Clean (155/105)

50 Double Unders

25 Power Clean (155/105)

25 Box Jumps (30/24)
25 Pull-ups

25 Wallballs

25 Deadlift (225/155)

100 Double Unders

Thursday February 20 "Max Effort Back Squat"

Very good work on the 4 person WOD tonight, especially Em, who had to work with the guys

Warm Up

Group Dynamic

Skill

Back Squat (5@50, 3@60, 3@70, 2@80, 1@90, 1@MAX)

Metcon

"Death By"

Choose your movement:

A. Back Squat (155/105) - from the ground

B. Ring Dips

C. Pull-ups

D. Burpees

E. Thrusters (95/65)

F. Muscle-Ups

At failure, complete (in any order):

50 Push-ups

50 T2B

Wednesday February 19

2014 CrossFit Open Registration 

For those of you that are new to CrossFit, the Open serves as a qualifier for those athletes looking to make Regionals or even the Games.  The Open is the chance for individuals or a team from our box to try and make it to Regionals.  

The Open puts everyone on an equal playing field and gives us a chance to compare ourselves to Crossfitters all over the world.  We all do the same WOD, the same weight, the same reps, with the same standards.  The best part about the Open is that it gives us the chance to push ourselves past the point many of us thought we could go.

We will do the Open WOD's together, and each person will have a judge making sure they are making the standard.  It is a great opportunity for everyone to cheer each other one.  We encourage everyone to sign up, no matter if you just started or still struggle with some of the movements.  It is an exciting time for everyone in our box to support one another during five workouts in five weeks.  Last year almost 140,000 individuals signed up for the Open and our box accounted for 40 of those.  

Register at http://games.crossfit.com/.

Warm Up

Dynamic Warm-up

Skill

OHS Technique

Metcon

In teams of 4:

Each member must complete 1 Suicide Run, then

100 Overhead Squats (95/65)

Suicide Run

100 Pull-ups

Suicide Run

100 Burpees

Suicide Run

100 KB Swings (70/55)

Suicide Run

100 SDHP (95/65)

Suicide Run

*One person per team works at a time

Tuesday February 18 "Max Power Snatch"

Warm Up

Group Dynamic

Skill

Power Snatch (5@50, 5@60, 3@70, 3@80, 1@90, 1@MAX)

Metcon

3 rnds (12 min cap):

4 HSPU

8 Ground to Overhead (use 75% 1 rm)

12 Burpees

Monday February 17

Warm Up

Dynamic Warm-up

Skill

Movement Demo

Metcon

Today you will have an option of which workout you would like to do.  However, it is suggested that you are HIGHLY PROFICIENT with each of the 6 movements if you are going to go with Option A.  

Option A

"CCF Man-Test"

5 ---> 1

Squat Clean & Jerk (205/145)

Deficit HSPU (45/25 plates for each hand)

5 ---> 1

Squat Snatch (135/95)

Muscle-Ups

5 ---> 1 

Deadlift (315/225)

Alternating Weighted Pistols (R/L = 1) (35/25)

Option B

3 rnds:

5 HSPU

10 Box Jumps

15 Burpees

20 KB Swings 

25 Wallballs