Sunday 03.09.2014

Rest day
Open floor 11-1 pm
Anyone who needs to do the 14.2 workout can come do it during open floor.

Good luck to our Powerlifters Aaron Allon, Jordan Aronhalt and Coaches Dana Zilber and Justine Varrone at the Pennsylvania States Powerlifting Invitational today. Look at the results  here : Pennsylvania States

Don’t forget to change your clocks.

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Saturday 03.08.2014

CrossFit Games Open Workout 14.2

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’s loading is 95#. Women’s loading is 65#.

Scaling: Men, 65# with chin over bar pull ups. Women , 45# with jumping chest to bar pull ups.

I am sure some of you saw this workout and said to yourself ” I can’t overhead squat that” or ” I can’t even do a pull up, let alone a chest to bar pull up” or Well that was fun. I guess I’m out. That was a wasted $20.” If you did, you have missed the entire point of the CrossFit Open. The Open is about participation. It is about doing things you have never done before. It is about conquering self doubt, fear and self imposed limitations. It is about getting your first overhead squat. It is about doing 10 overhead squats and using the remaining time to try to get a chest to bar pull up. It is about getting your first chest to bar pull up. And more.

We always see the videos of the great CrossFitters destroying workouts. The athletes performing the workouts at the live announcement are the top CrossFitters in the world. What we don’t see are the 99.9% of other CrossFitters like yourselves who are working just as hard and the Pros to get 1, 5 , 10 or 11 reps. Please watch these videos and get inspired.

Friday 03.07.2014

Front Squat
3 reps
EMOM x 10 min
then
4 rounds for time
10 HSPU
10 Pistols (Alternating legs)

This guy is freakin amazing!!!

Thursday 03.06.2014

AMRAP 16 min
21-15-9
Wall ball 20/14#
Deadlift 115/75#
Toes to bar

Work through the normal cycle of 21-15-9 as you would in any other workout. When you complete the round of 9, begin again with 21 reps of each exercise, continuing through 15 -9 or as far as possible until time expires. If you complete 21-15-9 a second time, begin again!

Open workout 14.2 will be announced tonight at 8 pm live from Miami. Tune in to The CrossFit Games website or log on to the mobile App to watch.

Wednesday 03.05.2014

4 Power Clean
EMOM x 7 min
then
AMRAP 5 Min
20 KB Swing 24/16 K
20 Burpees
Rest 2 min
AMRAP 4 Min
15 KB Swing 24/16 K
15 Burpees
Rest 1 min
AMRAP 3 Min
10 KB Swing 24/16K
10 Burpees

We had some solid work done yesterday on the CrossFit Total.  There were PR’s across the board.  We are seeing some major strength gains happening and that makes a huge difference when it comes to the Metcons. Keep up the good work everyone!

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Tuesday 03.04.2014

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

3 attempts at each lift. Post max load of each lift. If you fail at a load, you may not lower the weight. You can attempt the same weight again or go up if you have a remaining lift of that exercise. Compare  to 07.10.2013.

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Monday 03.03.2014

Muscle up skill work
then
5 Rounds for time
10 Clusters (Squat clean thruster) 95/65#
5 Muscle ups

Everyone did a great job on Open workout 14.1.  We had several people get double unders for the first time, and or complete a full round of double unders (30) for the first time.   Thank you to everyone who participated on Saturday, both doing the actual workout and also counting and cheering for fellow athletes.   CrossFit Open workout 14.2 will be announced on Thursday night at 8 pm.

We know we will be seeing muscle ups during the Open. We have seen several first muscle ups in the last couple months. These two videos have some helpful tips on the muscle ups.  Tee first video addresses the false grip, tracing the middle and turing over to the bottom of the ring dip.  The second video talks about the explosive opening of the hip used on the kipping muscle up to help drive us up and over the rings.   Let’s start practicing.  Who will get their first one during the Open?

 

Saturday 03.01.2014

CrossFit Games Workout 14.1
10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb

Classes will be at 10 and 11 am as usual.  We will have a 10-15 minute group warm up  and then divide into heats for the workout.  We will run 2-3 heats depending on the number of people in class.  The rowers will be out for the people in the 2nd and 3rd heats to use to stay warm before they go.  Everyone will have a counter/judge for their workout, whether you are doing it as prescribed and submitting a score or doing it scaled.  Let’s have fun tomorrow!!
Please familiarize yourself with the movement standards.

Friday 02.28.2014

10 minutes Double under practice
then
Back Squat
3×5
after each set do 15 burpees

The 2014 CrossFIt Open has officially begun. Workout 14.1 was announced last night. Watch the live announcement and two of the top Games Competitors Garrett Fisher and Marcus Hendren go head to head. We will be doing the workout in class on Saturday.