Wednesday 02.25.2015

GP WOD:
AMRAP 17
40 Burpees
30 Snatch 45/33#
30 Burpees
30 Snatch 75/53#
20 Burpees
30 Snatch 95/73#
10 burpees
115/93# Snatch AM#REPs
OP WOD:
CrossFit Games Workout 13.1
AMRAP 17
40 Burpees to 6″ target
30 Snatch 75/45#
30 Burpees to 6″ target
30 Snatch 135/75#
20 Burpees to 6″ target
30 Snatch 165/100#
10 burpees to 6″ target
210/120# Snatch AMREPs”

Congratulations to our 18 members who completed the 30-day January Nutrition challenge. Together they had a total increase of 240 reps on the nutrition benchmark workout and lost 76 pounds!

CHALLENGE WINNERS:
Christiane Shaw with a 3% weight loss and a 62% workout rep improvement.
image
Dan Fanelli with a 5% weight loss and a 48% workout rep improvement.
image

Winners were selected based on a combined total of percent of body weight lost and % of rep improvement on the workout.

Honorable mention to Zack A., Dave A., Sara G. and Donna D.

Tuesday 02.25.2015

Press Week 1 (Cycle 5)
5 @ 40%
5 @ 50%
5 @ 50%
5 @ 65%
5 @ 75%
5 @ 85%
*You must get more than 5 reps on the final set
**Add 5# to your previous 1RM before calculating 90%

GP WOD:
AMRAP 12
75 Wallballs 20/14lbs 10/9′
45 Double unders
15 C2B pull-ups”
OP WOD:
12.4
AMRAP 12
150 Wallballs 20/14lbs 10/9′
90 Double unders
30 MUs

If you have not already done so please sign up for the 2015 CrossFit Open. We will be doing the Open workouts on Saturdays at the gym. For the next 5 weeks, the gym will open at 9 am. We will have sign ups for heats beginning at 9:30. Heat times will be announced on Thursday nights once the Open workout for the week is announced and we know how long each workout will take. We will run as many heats as needed to get through everyone. We will also need counters and judges for the workouts. Every person submitting a score will need an official judge and the scores will be validated by the head coaches. If you are submitting scores it would be a good idea to take the Judges course at oc.crossfit.com to familiarize yourself with the movement standards, and you can also help us with official scorekeeping.

Monday 02.23.2015

Back Squat Week 1 (Cycle 5)
5 @ 40%
5 @ 50%
5 @ 50%
5 @ 65%
5 @ 75%
5 @ 85%
*You must get more than 5 reps on the final set
**Add 10# to your previous 1RM before calculating 90%

GP WOD:
EMOM for 10 minutes (alternating)
5 Toes-to-bar
5 Box Jumps 24/20#
then
AMRAP 7
Burpees

OP WOD:
EMOM for 10 minutes (alternating)
10 Toes-to-bar
10 Box Jumps 30/24#
then
CrossFit Games Open WOD 12.1
AMRAP 7
Burpees to 6″ target

Saturday 02.21.2015

GP WOD:
50 cal row
25 Bar Dips
50 Box jump overs 24/20#
25 HR Push-up
50 OH walking lunges 25/15#

OP WOD:
50 cal row
25 Ring Dip
50 Box jump overs 30/24#
25 HSPU
50 OH walking lunges 45/25#

Open Special Sauce:
EMOM 10 (alternating)
12 Toes to Bar
1 sled push sprint 90/45#

The Evolution of the CrossFit Games and the 2014 Open season

Friday 02.20.2015

There will be no Open floor today.  The gym will open at 5:30 for evening classes.

Front Squat Week 3
Wendler 1’s
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
* You must get more than one rep on the final set.

GP WOD:
AMRAP 4
15 Thrusters 65/45#
15 Pull-ups
if 90 reps (3 rounds) are completed in under 4 minutes,
time extends to 8 minutes, etc…

OP WOD:
CrossFit Games Open WOD13.5
AMRAP 4
15 Thrusters 100/65#
15 Chest to bar Pull-ups
if 90 reps (3 rounds) are completed in under 4 minutes,
time extends to 8 minutes, etc…

1452377_859582110750315_5339594701641807431_n

Thursday 02.19.2015

Deadlift Week 3
Wendler 1’s
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
* You must get more than one rep on the final set.

GP WOD:
21-15-9
Wallball 20/14 10/9
Hang Power snatch 95/65
Pull-ups
OP WOD:
21-15-9
Wallball 20/14 10/9
Hang Power Snatch 95/65
Pull ups
breaking reps results in a 5 burpee penalty for each break

Wednesday 02.18.2015

GP WOD:
For time:
50-40-30-20-10
Lateral bar hops
Abmat sit-ups
*rest approx 5 minutes
5 RFT:
12 Deadlift 115/75#
9 Hang power clean 115/75#
6 Push jerk 115/75#
OP WOD:
“Annie”
50-40-30-20-10
Double unders
Abmat sit-ups
*rest approx 5 minutes
“DT”
5 RFT:
12 Deadlift 155/105#
9 Hang power clean 155/105#
6 Push jerk 155/105#

Open Special Sauce:
3x Max reps HSPU

Why I’m signed up for the 2015 Open by Anthony Parsio

230862_10150166086051773_1033966_n

 

There are several reasons why I signed up for the 2015 CrossFit Open—qualifying for the Northeast Regionals was not among them.

For some—proportionally, very few—the Open is the first test on a road to prove one’s standing against the most fit men and women in the world. I don’t make that shortlist.

Throughout my life I have competed with and against individuals who have taken their athletic journeys further than mine—and their journeys have been awesome, entertaining, even at times inspiring; but because those individuals have run faster, longer, hit harder, posted better scores, or showed more potential, doesn’t undermine my journey or my achievements—regardless of how they compare on a stat sheet.

I signed up for the Open—just as I did the year before, and the year before that, and so on since the Open existed—to test myself against my training partners (at Gantry), against my rivals across the five boroughs, against individuals from all 50 States and the 7 continents (maybe not Antarctica). Among those will be friends and co-workers, former and new rivals alike. I expect to beat a lot of people, and I expect to be beaten by a lot, but most importantly, I expect to relish the competition, to witness a little awesomeness and occasionally be inspired, all the while, thankful I was a part of it.

Tuesday 02.17.2015

Press Week 3
Wendler 1’s
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
* You must get more than one rep on the final set.

GP WOD:
AMRAP 10
60 Burpees
30 OHS 85/55
10 C2B Pull-ups

OP WOD:
11.4
AMRAP 10
60 Bar-facing burpees
30 OHS 120/90
10 MUs

Open Special Sauce:
2 rounds NFT
25 GHD sit-ups
20 Hip extension
15 Back extensions

Everybody shows up for bench day

10968460_428887610599316_6892665590144027371_n

Monday 02.16.2015

There are no Early 6 am or 7 am classes today.  The rest of the days schedule remains the same.

Back Squat Week 3
Wendler 1’s
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
* You must get more than one rep on the final set.

GP WOD:
EMOM 14 (alternating)
8 KB swings 53/36#
8 Toes to bar
OP WOD:
EMOM 14 (alternating)
8 KB swings 72/53#
8 Toes-to-bar
Open Special Sauce:
3 rounds
20 unbroken wallballs 30/20#
rest as long as needed
*if you can, must go unbroken

Busy Saturday morning.

image

Saturday 02.14.2015

GP WOD:
Valentines Day WOD
Teams of 2
One partner working at a time
25 Pull-ups – partner holds top of pull-up
50 OHS 95/55lbs – parnter holds a plank
75 Thrusters 95/55lbs – partner holds front rack

OP WOD:
Valentines Day WOD
Teams of 2
One partner working at a time
25 MUs – partner holds top of pull-up
50 OHS 135/95lbs – parnter holds a handstand
75 Thrusters 135/95lbs – partner holds front rack

Open Special Sauce:
EMOM for 10 min alternating
Farmer carry 90/50# turfx2
Sled sprints 90/45# turf x1

Why I compete in the CrossFit Open by Bryan Kapustinksi

216283_10150166086446773_2602578_n

I compete in the open because I am a competitor.  All my life I have enjoyed and sought out competition and competitive situations. These competitions have been against another person, another team, another country, or against myself. After growing old (aka turning 30) and retiring from competitive sports, a void was left in me….the regular competition was gone! A couple years later a friend of mine (Parsio) suggested I try this thing he heard about called Crossfit. Him knowing my competitive nature, knew I would be drawn to it immediately. When I joined my first box I met a lot of people who also were feeling that void in their life, and that’s when the competition began. The 2011 open began about 6 months after my first official WOD and this became my new season of competition! I was weak and had terrible form, but when me and my new Crossfit friends showed up to compete for those OPEN WODs it was just like GAME DAY all over again!! If that competitiveness is somewhere in your body (even if it’s buried deep) don’t pass up this amazing opportunity to compete! We train day in and day out, now it’s time to COMPETE!