Archive for February, 2012
Great job on yesterdays WOD. We had a few casualties on the boxes. Cathy was by far the biggest trooper. Left part of her shin on the box but kept on moving. That is some determination and motivation! Great job Cathy!
Quick but deadly WOD today. Make sure you keep checking back here and on the Facebook page for weather and class schedule updates. The snow isn’t supposed to start till this afternoon so hopefully we will be OK.
All Open competitors. Be on the look out for WOD 12.2 tonight at 8 pm. Can’t wait to see what they have in store for us! Again, we will be performing them on Saturday. So prepare in advance.
5 min AMRAP
Hang Clean (135/95)
I was taking a look back at last years CrossFit Open. This was WOD 11.2. Thought it would get us in the mood for tomorrow’s announcement of WOD 12.2!
5 sets of 3 reps
CrossFit Open WOD 11.2
15 min AMRAP
9 deadlifts (155/100)
12 hand release push ups
15 box jumps
What a way to start The Open. WOD 12.1 is in the books and I am feeling it. My shoulders are pretty beat. Can’t wait to see what Head Quarters has in store for us in week 2! Remember, we are performing each WOD on Saturday. I will be opening the gym to competitors each Sunday at noon as well for you guys to give it a second attempt if you want.
12 min AMRAP
5 thrusters (95/65)
5 pull ups
For those members competing in The Open, if you would like to come in tomorrow at NOON to give the WOD 12.1 a second attempt, you will be able too. This is not an open gym time nor will there be a class scheduled. This is ONLY for people competing in The Open.
If you are satisfied with your score you need to post your number of reps on your games page. I have to validate it. This must be done by Sunday at 8pm. Good luck to everyone!
Here we go. The first WOD of the CrossFit Open. If you are competing in the Open you must be judged individually. Tunde and I will be judging. So we will go in sets of 2. It’s only 7 min so it won’t take long. The standards and rules will be covered before each class. But I’m sure most of you have seen the videos. I recommend watching them to see how others do and strategies people have. You have till Sunday at 8pm to record your score.
If you are coming on Saturday and you are not competing in the Open you can do the WOD alongside someone whenever you would like at either of the classes.
**IMPORTANT – Read this carefully. If you are NO REP’ed for a movement, don’t waste your time complaining about it. You will not get that rep back. The judges word is final. You are only wasting your time and score. So keep moving.**
7 min AMRAP
If you haven’t registered for The CrossFit Open and would like to compete, you have till Sunday. We will be performing each of the 6 WODs as they are announced on Saturday at both the 8 and 9:30 classes. You MUST post them by Sunday at 5pm PT so 8pm ET. The first WOD looks pretty terrible. If you are doing it Saturday for a score I suggest resting today in preparation. But it’s only 7 min. Anyone can do anything for 7 min. So let’s get it done!
3 rds for time:
10 C&J (135/95)
21 box jumps
I’ve moved our heavy day to today. We are going to be doing the CrossFit Total. Let’s see who can get into the 1000lb club. You get 3 attempts at your 1 rep max for each lift. At the end you add up each max rep weight and that is your score. Example - if I find my max lift for back squat to be 175 and shoulder press 95 and deadlift 285 then my score is 555. There is no time limit for this. Take your time with your lift and stress form. As soon as your form starts to suffer, you are done and that is your max lift.
back squat – 1
shoulder press – 1
deadlift – 1
We typically do heavy days on Wednesdays here at CFS, but I thought I’d mix it up a bit. It is supposed to be in the 50s today so I think we can do part of this WOD outside. At the beginning of each class I am going to give a little tutorial on how to tape your hands. This board WOD could get nasty. Please everyone bring a roll of medical tape with you today. You will need it!
Also, for those of you signed up for The Open, be on the look out. Headquarters will be announcing the first WOD today at 5pm. You have till Sunday to post your time. We will be doing them Saturday at the 8 and 930 classes with Tunde and myself as judges. I hope you are excited.
100 pull ups
100 push ups
100 sit ups
I’d like to give a shout out to one of our members. Emilie has lost 30lbs and gone down quite a few dress sizes since she has been with us at CFS. Emilie joined our crew in September and has been kicking ass ever since. Her goal is to run a 5K which I know she is going to smash! Amazing job Emilie. You are an inspiration to all and show what hard work and determination gets you!
We are very quickly approaching the CrossFit Open. Headquarters will be announcing the first WOD tomorrow at 5pm. Each week the WODs will be annoucned on Wednesday at pm. We will be doing them each Saturday. For those of you who have signed up, you have till that Sunday by 5pm to complete and submit your scores. I encourage ALL to compete. WE WILL BE DOING THEM ANYWAYS! For those signed up, I have to watch you complete each WOD and approve your score online.
18 min AMRAP
20 WB (20/14)