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 Games.CrossFit.com 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

Friday 01.16.15


Post-WOD Mobilization and Recovery
Just as important as warming up for a workout is cooling down afterwards. During an intense training effort, metabolic waste products are lodged in your body all the way down to the individual muscle cells. The fluid that surrounds them—as well as the capillaries, veins, and lungs—needs to be flushed out before you rest. On top of that, your muscle fibers and tendons will have been damaged from the WOD, so you need to take the time to cool down, mobilize and recover appropriately in order to allow your body to repair itself.
Post-WOD mobilization, when combined with some light exercise as part of a cool-down, helps to remove waste products (like lactic acid) from the body and decreases blood pooling—if you stop exercising suddenly and don’t cool down, your heart rate slows abruptly and the additional blood that was pumping during the workout can pool in your lower body, causing dizziness and fainting. Furthermore, multiple studies claim that stretching afterphysical activity allows the greatest increase in muscle flexibility, which, as mentioned above, is key to improving your performance as an athlete and preventing unnecessary injuries.
In addition to mobilization and cooling down, recovery from a workout includes nutrition and active recovery. After a particularly draining WOD, your body is crying out for the nutrients it needs to repair itself, which is why you need to drink plenty of water and gulp down that protein shake, if you have one. If you neglect to provide your body such vital nutrients, you hamper your recovery and your muscles may still be weak the next time you workout, putting yourself in a risky position to get hurt.

Overhead Squat
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 RM
Bar MU
Ring Dips
Push Ups

Thursday 01.15.15


Warm-Up Properly
A warm-up serves two crucial purposes—it enhances performance and prevents injury. An active warm-up that includes dynamic (not static) stretching activates your muscles and increases body heat and blood flow. An increase in blood flow means that your muscles will be receiving more oxygen (which is good for performance), and an increased body temperature helps your muscles contract and relax more rapidly, making them more efficient. In addition, when your muscles are warm and receiving more blood, they are more ‘pliable’, which means that your flexibility—thus your range of motion—is increased. Your range of motion directly translates to your ability to execute a given movement, both efficiently and safely. If the workout calls for repeated overhead squats and you have neglected to warm-up and mobilize your hips and shoulders, you’re effectively placing a lot of strain on the muscles and ligaments that surround those joints in order to perform repeated reps.
Even though your coach should lead you through an effective warm-up before class begins, it doesn’t hurt to perform your own warm-up prior to class starting. It should last a minimum of 10 minutes and include plenty of time to work on your mobility in preparation for the upcoming workout.

Power Snatch
3 @ 70%
2 @ 70%
1@ 80%
1 @ 85%
1 RM
Hang Power Snatch (L2 95/65, L1 75/55)
Box Jump Overs (L2 24/20 L1 20/18)