Workout of the Day

2110, 2014

Some legit performances tonight.  Desi F, Jessica R, Tiana, Naseem, Jason K, Daniel, Joe Mot, Erica and Kaite OB, and Andrew G all pushing themselves on every lift.  EJ with a 470 Deadlift, Danielle D’E with a 203# back squat PR, and big congrats to Casey C who is in the CrossFit Total 1000 club!  Also Marcus M going 3 for 3 with PR’s in the total.  I know this isn’t the traditional CF WOD but it is just as rewarding.  We have put up 8 more sets of rings on the rig please do not adjust these or flip them over the bar when you squat.  I tested out each rack and they will not impede any rack work.  Thanks they are a pain to adjust up and down.  We got 2 more ropes as well so we are looking at 8 total ropes.  Prepare to climb!

12 Min EMOM

1st-2 Rope Climbs no more then 40 sec of work(scale to weighted ring rows/ring rows)

2nd min-35 Double Unders (no more then 35 sec work)

5 Min Rest

“The Powdered Doughnut”

3 Rounds

10 Weighted strict Pull-ups 25/15 (dumbell between legs)

15 Ring Dips (scale to red band ring dips or box dips)

30 Box Jumps 24/20

2010, 2014

I love coaching this WOD because of the strategy involved inn reaching your 1RM for each movement.  You have exactly 15 min to take 3 1RM attempts at each movement.  You can take as many warm up sets as you want of multiple reps but only 3 attempts at a 1 rep.  I good progression would be 5-3-2-1-1-1 .  If you miss a rep you can not redo it it counts for 1 of the 3.  Give yourself 3 minutes between 1 rep sets, if you rush the 1 reps you will not get where you need to go.  Time will move fast at 15 min we will move on no matter where you are on your sets.  Excited to watch you guys get after it tomorrow.

“The CrossFit Total”

15 Min to perform 3 attempts at a 1RM Back Squat

15 Min to perform 3 attempts at a 1RM Press

15 Min to perform 3 attempts at a 1RM Deadlift

add up your highest rep from each movement to find you total

example backsquat 200+Press 150+Deadlift 300+ a 650 total

anyone going to break 1000?????

1810, 2014

Small open Box today but productive.  Got to give it up for newbie Danielle D who did work today.  Picked up the butterfly pull, handstand walk, and crushed the WOD.  Great to have Sereatha back heathy and hitting the barbell as well.  Great work on the WOD tonight by Leanne M coming off that hip on every single snatch.  Got another Saturday slugfest coming at you.  See you tomorrow



10 Rounds

150M Run

7 Chest 2 bar Pulls

7 Front Squats 135/95

7 Handstand Push-Ups

1710, 2014

A couple shout outs to some athletes.  Fist Mary C who Rx’d another WOD this week this young lady has heart.  Saw Andrew I in WHole Foods and he let me know he has a big physical test for the Fire Dept tomorrow.  There is no doubt he will crush but keep him in your thoughts for a strong performance.  Finally I want to give a shout out to Justin S.  Justin has been coming into elements for the last month and his improvements and drive have been awesome to watch.  This guy is strong as an ox he is got some serious potential.  I will be selling the squat racks for 175 and pull up brackets for 70 bucks.  This is about 50% of original cost so price is firm.  First come first serve all that are not sold go on Craigslist.   As I said on the Crew page please give yourself a 4 foot buffer to the wall during barbell WOD’s.  We have enough space that this should not be an issue, thanks.

15 min to build to a  heavy 6 rep 20′ front rack barbell step up (alt leg)

“The  Ishikawa”

10-9-8-7-6-5-4-3-2-1 Power Snatch 115/75

1-2-3-4-5-6-7-8-9-10 Lateral Barbell Burpee

(must go to standing position before jumping over bar)

1610, 2014

Two B Day shout outs tonight EJ N and Chad C.  What a transformation we have witnessed over the last couple years with EJ.  The physical gains EJ have made are impossible to ignore but his motor and mental game have both grown leaps and bounds.  EJ works hard at everything he chooses to do and his work ethic within CrossFit is no different.  I was pretty stoked to see EJ enter into his first competition RX, The Lalanne Throwdown, and absolutely crush.  The sky is the limit for this young man and I look forward to him being a part of our community for years to come.  Happy B Day EJ.  Chad C is our next box B Day.  Chad was with us a couple years ago for a good stint.  Took about a year off and has recently returned.  Chad is a competitive cyclist and his calm demeanor and willpower is always present.  Chad is just a great guy to be around he adds a positive vibe to any room he enters.  Thanks for coming back to us Chad I look forward to seeing you get stronger then ever this year.  See you guys tomorrow

Full Snatch+Overhead Squat x 8

“The Spitball”

400 Meter Run

21 Thrusters 95/65

20 Second Accumulated L-Hold

400 Meter Run

15 Thrusters

20 Second Accumulated L-Hold

400 Meter Run

9 Thrusters

20 Second Accumulated L-Hold

1510, 2014

There was some great skill work getting done throughout the day.  I am excited to program with an emphasis on skill over these next 6 weeks, you can never get enough skill work.  Some massive numbers on that WOD, 9+ rounds in the evening.  A lot of new faces in the box, please continue to introduce yourself to someone you don’t recognize they will appreciate it. Do not drop plates from overhead on OHWL.  See you guys tomorrow

12 Min EMOM

1st-6 Strict Handstand Push Up (scale to kip)(build deficit if 6 Strict HSPU isn’t challenging for u no bigger then 4 inches)

2nd-9 Pistols

do not work more then 35 sec per min

5 Min Rest

“The Blanco”

3 Min AMRAP Wallballs 20/14

1 Min AMRAP Box Jumps 24/20

3 Min AMRAP Kettle Swings 53/35

1 Min AMRAP Box Jumps

3 Min AMRAP Overhead Walking Lunges 45/25

1 Min AMRAP Box Jumps

post running total on board