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Thursday 022714

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The end is in sight.  Half the floors are in and Pull-up rack arrives tomorrow….which in UPS terms is from 9am to 5pm.  I will try to work late into the night to get everything built. Friday night Games WOD should be in the new space.. Unless the WOD has something to do with pull-ups or T2B and the Pull-up rack isn’t built yet..stand by for details. If we do the WOD in the new space remember to bring family and friends to cheer you on.  Also bring your favorite post WOD snack.

Rest day tomorrow for those of you looking to go hard on the Games WOD Friday night.

 

Warmup

Tabata Squats

WOD

5 Rounds for time:

12 OHS 40kg

15 DU’S

18 SDHP

 

Wednesday 022614

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The 2014 CrossFit Games Open is a day away.  It’s time to play our hopper game.  What movement will be in the first WOD? It’s unknown but we can certainly take a guess.  I am going with any variation of the burpee.  Remember to stay hydrated this week. The Open WOD’s will be hard enough so eat mindfully and stay hydrated! Don’t lose focus… next five weeks let’s test ourselves!!! How fit can you get at 40? 50? 60?

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Warmup

500M Row

 

WOD

Complete 125 KB swings

with 5 Burpees (EMOM) every min on the min.

Call time when you have completed 125 kb swings.

 

 

Tuesday 022514

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CrossFit Games Open WOD this Friday night and every Friday night for the next 5 weeks. Spectators are welcome and encouraged to come. Bring the wife and kids to cheer you on during the WOD. Then relax with a cold beer, it’s all apart of the community experience ….Fitness and Community ..right?

Warmup

Tabata — C2B pull ups & KB swings

-then-

WOD

Front Squat

2-2-2-2-2-2

Back Squat

2-2-2-2-2-2

Post reps and total weight to journal and chalk board.

Prepping CrossFit Maplewood space.

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We have been working hard at making the new space shine.  It’s starting to clean up and we will have the floors and pull-up rack  installed by Wednesday.  Starting March 1st we will have all classes in the 6 West Parker building..aka CrossFit Maplewood.  Our first class there will be either the Friday night Games WOD or the Saturday 9am class…

The CrossFit Games Open WOD announcement is at 8pm EST — Thursday night.  Therefore, we will do the CrossFit Games Open WOD’s on Friday night from 6:30pm to 9pm. And the Saturday 9am class will be designated the alternate Games WOD time.

Warmup

February Challenge

2-min AMRAP c2b or 4 min AMRAP burpee’s?

WOD

7 rounds for time of:
52kg Power clean x 15 reps
35 Sit-ups

Friday 022114

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What is fitness?  CrossFit’s definition is “increased work capacity across broad time and modal domains.  Think back to the last WOD you repeated. Can we measure your increase in work capacity? how much faster are you in DU’s , squats or any other movement? We use our journals in CrossFit because they act as more than just WOD logs or Personal Records’s…..they are the much more than that!  How organized is your journal?  Create a plan on making the next  2 months your best effort at collecting actuate data.  CrossFit Games Open is your test… make sure your data is accurate!

Warmup

Feb Challenge

WOD

DT

Five rounds for time of:
70kg Deadlift, 12 reps
70kg Hang power clean, 9 reps
70kg Push jerk, 6 reps

Post times to chalk board and journals.

DT-th.jpg

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Thursday 022014

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Weather is warming up.  Time for a run?  As we get closer to the CrossFit Games Open we will have more WOD’s to judge and be judged.  This is our opportunity to learn about movements and standards across the globe.  8 days away and I am wondering what the first WOD will look like.  Any guesses? Warmup Feb Challenge WOD 8 min AMRAP 5 Pull-ups 10 Kettle bell Swings 20 DU’s 3498754125_590340de9c

Wednesday 021914

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March 1st will be our official first day in the new space.  Therefore, we will be able to do all CrossFit Games Open WOD’s there.  If you have not registered, please don’t wait till the last minute. We need you on our team!

Warmup

Tabata DU’s & T2B

WOD

“Diane” (compare to 011414)
For time:
21-15-9
Deadlifts 100/80kg
HSPU

Tuesday 021814

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This week we will have a break from the bitter cold weather.  Let’s warm up with some empty bar movements.  Our warm ups will be practiced with perfect form.  Find an Oly lift that you need work on and start practicing good habits.  Joanna is dialed in on “The Whole Nine” nutrition plan (I don’t like using the word diet).  She gets an email everyday and it helps her to remember mindful eating habits. …ask her about it.

Warmup

February Challenge

WOD

1RM Power Clean

1-1-1-1-1-1

1RM Squat Clean

1-1-1-1-1-1

Monday 021714

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Presidents Day!! 9AM WOD today will be a games style WOD.  We will have judges and and everyone will follow games standards.  March 1st will also be our Official day opening at 6 West Parker.

** Don’t forget to sign up for the CrossFit Games Open 2014!!

Warmup

Row 500m

WOD

AMRAP in 7 minutes:

10 Burpees

15 Box Jumps (20″ women/ 24″ men)

Post times to journals and chalkboard.

Sunday 021714

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WORLD-CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman