WOD

Hey guys! Please remember to add into your calendars that next week April 1-6th we’re closed for renovations. I know it seems excessive, but it’s really the best way to keep the gym in good repair, clean, and set-up for the smashing we put it through. AND like I said last week, a rest week isn’t the worst thing ever for us. We train really hard. This week is no exception!

Monday: “Diane” 21-15-9 for Time of Deadlifts 225/155, Handstand Push-ups
Tuesday: Snatch 1 Rep Max
Wednesday: Jennifer LCF/TIL as Rx’d: AMRAP in 20 minutes: 10 Pull-Ups, 15 Kettlebell Swings (1.5/1 Pood), 20 Box Jumps (24/20 in)
Thursday: Military Press Max 3, Bent Over Rows 5×10
Friday: Filthier 25’s: Box Jumps 30/24, 6″ Jumping C2B Pull-ups, KB Swings 53/35, OH Walking Lunges 25/15, K2E, Push Press 75/55, Hip+Back Extensions, MedBall Clean Wall Ball Shots 20-10’/14-9′, Burpee Over KB, Double Unders
Saturday: Teams of 4: 400m Run, XX Turkish Get Ups 53/35, XX Ab Mat Sit-ups, Rest, run causes the rotate, max reps otherwise in 16 Minutes.

The Open is over!
Well, there might be a few of you doing the workout Monday morning, but by and large we made it! Congrats if it’s your first one, and bravo if it’s your 14th 🙂 Sad things: no more gymnastics days on Thursdays, it’ll be an actual workout (yay!!). Happy things: no more crazy schedule stuff, and silly rules about where to stand when 3,2,1… GO! happens, and less stress about no-reps and what’s in the workout 🙂 I sincerely hope you enjoyed the last 3 weeks though. It’s a great time to refocus, see where you stack up, take a workout a little bit more seriously, and think about recovery in a way that helps. Personally I’m reaffirmed that my life-long quest to deal with Thrusters is worthy, I hope you have something similar that you feel convicted of, and hopefully there’s some light amidst all this: good example of this is Tim getting his LIFETIME first pull-up, and then getting like 6 more! So cool 🙂

Spring Break!
Remember April 1-6 the gyms will be closed. We’ve been doing this for some years now, and it’s really a wonderful thing: the gym needs to be cleaned (obvs) but more importantly it’s a time to go through things with a fine toothed comb and get them back to where they should be. My punch list is never ending, and you all might not really see the difference, but I do 🙂 Enjoy the week off, hopefully you’ve already got plans and are happily going camping or somewhere more exotic. If you’re worried about getting out of shape in a week, all I can say is DONT. We smash you guys 50 weeks a year, several hundred workouts, give yourself a little credit and more grace, and recognize that a week off here and there is probably a really good thing (Pam, don’t let Dan read that last sentence) and be ready to get in the 8th of April ready to rock 🙂

Kids CrossFit Stuff!
Summer time is coming! Stef and Eileen are working on this to figure out the dates, times and prices for you guys. Be ready to get those littles involved and having fun with CrossFit!

Workouts:

Monday: “Barraza” AMRAP in 18 minutes, 200 meter Run, 9 Deadlift (275/185 lb), 6 Burpee Bar Muscle-Ups

Tuesday: Hang Squat Clean x5

Wednesday: 5 Rounds of Mary for Time, 5 Handstand Push-ups, 10 Alternating Pistols, 15 Pull-ups

Thursday: 21-15-9 for Time of: Power Snatch 95/65, GHD Sit-ups

Friday: The Chief

Saturday: Teams of 4! LCF C2 Bikes, and Plank. Max distance in 28 minutes, each minute is a rotate, 2 minutes rest each “round”. SMASH THE BIKE. Seriously smash it, like it stole the Justin Timberlake bookmark you had inside your Goosebumps book, Ann. Hahahahha 🙂 Hugs!

Way to crush it last week! I’m sad that I missed it, but Eileen, Kayla and Rachael said you guys rocked [muscles emoji] Here comes week three!

Workouts:

Monday: Strict Lynne, 5 rounds for Max reps of Bench Press BW/.7BW and Strict Pull-ups

Tuesday: Front Squat Max 3

Wednesday: Max Rounds in 20 minutes of: 15 Kettlebell Swings (53/36), 20 Box Jumps (24/20 in), 25 Ab Mat Sit-ups

Thursday: Gymnastics: GHD Run Down, Ball-up on Bars and Toes Through Rings, Handstand Walking Practice

Friday: 24.3

Saturday: TBD

You guys are awesome! Week 1 went off killer! Good times, great oldies, and loads of reps! Wow.

Nothing out of ordinary this week, super straight forward. The schedule below is good to go. Take care of yourselves, and be as ready as you can be for Friday!

Monday: Elizabeth: 21-15-9 for time of: Power Clean 135/95 and Ring Dips

Tuesday: Snatch Balance Max 1

Wednesday: Max Rounds in 20 Minutes of: 18 Overhead Lunges 45/35, 18 Medball Clean Wall Ball Shots 20-10/14-9, 36 Double Unders

Thursday: Pistol Practice, Ring Muscle-up Progressions, Strict Pull-ups for Weight, or Kipping Progressions, and L-Sit Fun House to finish.

Friday: 24.2

Saturday TDB

Here we go guys 🙂 There’s gonna be a pattern to the weekly fitness foray for the next three weeks. So be it 🙂 On the bright side, I think it’ll make this period the most useful it can be, and allow for lots of PR’s along with the definite ability to SMASH Friday’s session. Your job is to do like you always do and be good CrossFitters, and get your sleep, eat your protein, drink your water (with electrolytes), and watch whatever movies make you fired up for life and ready to crush.

Remember: big workout Friday night, everyone will be there, running heats until we’ve all finished the thing. Details put out each week Thursday night because that’s when we find out about the workout 🙂

Workouts:

Monday:Fran

Tuesday: Clean Max 2

Wednesday: Max Rounds in 20 Minutes of: 24 Box Jump Overs 24/20, 12 Hang Clean and Push Jerk 115/75, 400m Run

Thursday: Gymnastics

Friday: 24.1

Saturday: TBD

Presidents Day is not a thing 🙂 Regular schedule Monday, or MON-YAY!!!

The Open Technically Starts Next Week! We’re running the workout on the 1st of March. Remember: the PM class Friday night is gonna be huge, with heats going off until we’re all done with it. Judging each other (as if we don’t already) and being loud and awesome. Depending on the the workouts length it’ll take longer, hopefully it’s short and sweet. Remember: we don’t know the workout until Thursday night at like 5 or 6pm! So there’s really no way to plan better than what we’re doing as is. Watch games.crossfit.com for details, and plan for regular classes Friday, but fun times in the PM if you can make it.

5k Rowing! There’s three slots, 8:00, 8:30 and 9:00. Be early to warm-up a bit, wear warm clothes, and be ready to smash it! Address up in the gym. Sunset school Park I think it’s called. Thanks Synnove!

Snowshoeing Info:
https://www.wta.org/go-hiking/hikes/skyline-lake-snowshoe#hike-full-description

If this sounds like you and your families’ jam, please join us! Let me know if you plan on coming, there’ll be spots on the whiteboards. We’ve got a plan carpooling and when to get there and when to start etc etc. Looks really great though!

Workouts:
Monday: “DT” 5 Rounds for time of: 12 Deadlifts 155/105, 9 Hang Power Cleans 155/105, 6 Push Jerks 155/105

Tuesday: Bench Max 3

Wednesday: Each Round for Time: 2 Muscle-Ups, 250m Ski, 500m Bike, Rest.

Thursday: Josh, Overhead Squats and Pull-ups – It’s a rather convoluted scheme, look it up 🙂

Friday: Handstand Practice, L-Hang Fun House, Parallette Games, Pistol Practice

Saturday: 5k Row

Sunday: Snowshoeing