Thursday 01.22.15


Avoiding Over Training, Listen to Your Body
Your body undergoes tremendous strain during a workouts, and it needs all the elements of proper recovery (nutrients, mobilization and rest) to properly repair itself; If that means taking a day or two away from training entirely, than so be it. People often make the mistake of assuming that they need to train every day of the week in order to be successful in this sport and achieve their fitness goals. False. Rest and active recovery gives your muscle fibers (and connective tissues) time to heal and repair themselves, resulting in an overall stronger muscle. This is the process in which you get stronger, so continually putting stress on them by working out everyday will actually do more harm than good. It will result in weaker muscles that are more prone to excessive damage and injury.
As such, it’s crucial that you listen to what your body is telling you. Now, there is a difference between the types of pain you may experience in a workout. Lactic acid build-up, gasping for air and muscle fatigue are common symptoms associated with a workout, but it may be the case that these symptoms are generated by your brain and have nothing to do with the state of your body at that time. Your brain assumes that you’re pushing yourself too hard and regulates your performance accordingly, when in reality you could continue to push at such a level for an extended period of time. On the other hand, when you feel sharp, distinctive muscular/joint pain, dizziness or an inability to breathe, these are clear signs that something is wrong and you need to stop immediately. It makes no sense to push through pain that is becoming increasingly more severe in order to hit a PR.You’re not at the Games, you’re not getting paid to workout, and you will hurt yourself. LISTEN TO YOUR BODY!

Power Snatch
In Teams of 2 complete
5000m Row
EMOM Burpee Ladder 1-2-3-4-5…etc.
Partner A-Max Meters on Rower
Partner B-Performs 1 Burpee and rests Min 1:00 rotate and
Partner A-Performs 2 Burpees and rest Partner B-Max Meters on Rower
Continue until 5000m

Wednesday 01.21.15


Utilize proper technique, weight and scale when necessary
These three culprits are the main reason(s) for injury in sport—not just CrossFit. We (sadly) see it all too often in the box. An athlete that has forgotten to check their ego at the door will throw on an RX weight to their bar and proceed to perform the most horrifying snatches you will ever see. No wonder they tear their rotator cuff and CrossFit gets a bad rap. Part of being a CrossFitter is understanding what weight you can move, when you can move it, and how effectively you can move it. These are important factors to consider because if ignored, it will almost certainly result in an injury.
Thankfully, there is a quick fix, and it starts with you. Have an honest conversation with yourself when you see the WOD on the whiteboard—even talk to your coach about it—as to whether you can perform each movement that is listed with the weight required both safely and efficiently. This doesn’t mean going RX if you’ve been able to hit that clean weight once or twice before. You need to be confident that you can perform multiple repetitions at that weight. If you can’t, and you know that you can’t, either lower the weight accordingly, or scale the movement entirely if you lack the flexibility and/or technique to perform it in the first place. There is no shame in doing this! You are simply moving through the progressions in a smart manner, and you’ll probably have far better technique when it comes to performing a movement as prescribed.
A final point of emphasis is to work on your skills during open gym or when you have some free time. Practice helps you learn how to move weight (and your own body) in a more efficient manner—benefiting your overall performance and reducing the risk of injury.

Clean Pull
100% (of cln) x 3
Sit ups
OHS (L2 135/95, L1)
*L2 GHD Sit ups

Tuesday 01.20.15


The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all.

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks, and post their scores online. Last year, the Open reached 209,000 athletes from around the world.

Every Friday the entire gym will be performing the Open workout. If you do decide to register you will be required to be judged/scored by a fellow gym matte.

You are free to make as many attempts at the Open workout as you please. Your only limit is time. You have four days—96 hours—to complete the week’s workout and submit your best score to the Games site. The week’s workout is released each Thursday at 5 p.m. PT, and scores are due the following Monday at 5 p.m. PT.

The 2015 Open begins on Thursday, February 26. That evening, tune into the live Open Announcement show streamed to which we will play live at the gym. The Director of the Games Dave Castro will release Open workout 15.1 and moments later top Games athletes will go head-to-head. Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on Monday March 2. Don’t be late!

15.1: February 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

A scaled version of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled workouts will be designed to make the Open even more accessible.

Clean &Jerk
6 Sq Cleans (L2 95/65, )
6 S2OH
Rest 1min
x 5 Rounds

Monday 01.19.15


happy Martyn Luther King day we have a normal class schedule.

Front Squat
AMRAP 8min
DL (L2 185/125, L1 155/105)
*L2 DU unbroken

Saturday 01.17.15

Strengthening and stabilizing exercises:
Two minutes at each station
Hollow rocks
Russian kettlebell swings
Dumbbell tricep extensions
Dumbbell strict press
Then, In teams of two, partners alternate exercises
AMRAP 20 minutes
2 man makers (45/30)
4 pull-ups
6 jumping lunges
8 dumbbell snatches (45/30)
10 double unders