Archives for February 2014

Open WOD 14.1

CrossFit Open WOD 14.1 IMG_8882

10 Minute AMRAP:

30 Double Unders

15 Power Snatch -75#M / 55#W

Compare to: March 2011

This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed
the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the
knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move
back to the jump rope and begin the next round.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

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Yes that IS Vince! He came to avenge his score from 11.1 today! Thanks for stopping in Vince!

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Indeed that is Ken Hunter AND Cameron!

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The energy, support and FUN that was had at the gym ALL DAY today was awesome! Thanks Everyone!


Everyone laid everything they had out on the floor today! Don’t miss out on round 2 on Sunday!

Make Up Thursday



The day started off right with a little Yoga

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The Pace picked up and pony tails started flying as the day rolled on…

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Clarice got not only her 1st Pull-Up…but 19 more while she was volume training!! CONGRATS! (also notice the array of bands that she just didn’t need anymore!)


And Tanner hung out with us all as we watched the live announcement of 14.1. He isn’t happy about double unders…he was really hoping for something involving Bear Crawl. 



CrossFit Young Athletes – 2/26


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7 Minute Pulls

CrossFit WODIMG_8737
Complete as many rounds as possible in 7 minutes of:

  • 5 sub-1:30/500m Men, sub-1:43/500m  Women pace pulls on rower
  • 3 Deadlifts – 315# M/215# W


5 sub-1:50/500-meter pace pulls on rower
3 deadlifts, 225#-275#/155#-195#

5 sub-2:30/500-meter pace pulls on rowerIMG_8736
3 deadlifts, 115#-185#/55#-125#

Strength WOD

  • Front Squat – Find 7 Rep Max

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Fun with Warmup Games!!

February 26, 2014

Warm Up: Rowing TechniqueIMG_8656

Skill: Power Snatch

WOD: Power Snatch practice



CrossFit Kids – 2/25

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Game: Pizza Delivery Tag

CrossFit Total

CrossFit Benchmark WOD – The CrossFit TotalIMG_8641

  • Back Squat, 1-1-1     
  • Shoulder Press, 1-1-1
  • Deadlift, 1-1-1

3 attempts at each movement once warmed up.
Failed attempts are a counted rep.
Recommendation: First working set is about 5-10#
under previous 1RM, 2nd attempt is previous 1RM,
3rd attempt is a new PR (depending on how that 2nd attempt goes, IMG_8645
typically 5-10# increase). Add together best lift of each movement for your CF Total.


Compare to Jan 2014, Sept 2013, Dec 2013


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Vivian attended her 1st class tonight after completing her intro sessions.

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February 25, 2014

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.” IMG_8569

During the first rest period, perform max reps of 95# M/65# W Thrusters;

the second rest period, 95# M/65# W Power Snatch;

the third rest period, 95# M/65# W Squat Cleans.


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Rowing and Barbell Intervals

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.”IMG_8536

During the first rest period, perform Thrusters 95#M/65#W

Second rest period, perform Power Snatch 95#M/65#W

Third rest period, perform Squat Cleans. 95#M/65#W

Post calories rowed each interval and reps accomplished each “rest”.IMG_8534


Strength Focus: 

1. Press 5 RM
2. 1x max reps @ 80% of 5 RM
3. Push Ups with feet elevated 36″ – 3 x max reps


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The Simple and Elegant Truth of CrossFit by Lisbeth Darsh

You know what I love about sport? It doesn’t discriminate. The barbell doesn’t care if I’m gay or straight. It also doesn’t care if I’m black, or if my mom and dad were Latino or Lithuanian. The barbell doesn’t know that I’m a woman. A deadlift is a deadlift for me, or for a man or a child. The pavement doesn’t rise or fall under my feet because I prayed to this god and not that one. Burpees are burpees for the young and the old. Bumpers don’t give a damn where I live. Pain will come calling, no matter whether I have a lot or a little in my bank account.

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And you know what I love about CrossFit? All CrossFit wants from me is effort and a desire to get better. The minutes and seconds tick off the clock at the same pace if I vote conservative, libertarian, liberal, or not at all. “Time!” is pronounced differently as a word in English or Russian or French, but it has the same meaning: your workout is finished. Sweat angels darken every mat.

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In a world that tries to remind us of the differences between people, CrossFit reminds us that, fundamentally, we are all the same. In order to maintain our health, all humans need functional movement. And so here we have training centered on the concept that everyone needs these basic movements. And, in that CrossFit workout, we can make modifications for the differences between individual human beings while at the same time acknowledging our sameness. That’s a beautiful concept, simply and elegantly rendered. In our rush to improve, it’s something we rush by, but it deserves attention, and it deserves applause.

Thank you, CrossFit. In a world that often seems to be trying to tell me that I don’t belong, you tell me that I do.


CrossFit Young Athletes – 2/24

Warm-Up/Skill –3XIMG_8530
5 perfect squats => 5 perfect push-ups => 5 perfect squats => 5 perfect push-ups => 2 cartwheels => 10 vertical jumps to a target => 50-meter high-knee skip => 50-meter fanny kickers


12:00 AMRAP
15 box jumps
12 weighted lunge steps
9 dumbbell push presses


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