Thursday February 27th, 2014

CoreFit:

8 Minutes of the following:
Row 150 Meters or Airdyne 10 calories
10 Goblet Squats- moderate
5 Sit Ups
+
Rest 4 Minutes
+
8 Minutes of the following:
Single Unders x 30 reps
20 Walking Lunges(10/each side)
3 Plank Walk-Outs
+
Rest 4 Minutes
+
8 Minutes of the following:
Row 150 Meters or Airdyne 10 calories.
10 Step Ups(5/each leg)
5 Sit Ups

CrossFit:

A. close grip bench press 3, 3, 3; rest as needed
+
3 rounds for time
AD 30 cals
12/8 CTB chin ups
15 Russian KBS 70#/ 45# #


Concerned about joining the Open? Read this : http://chrisspealler.com/your-role-in-the-open/ Our stance on the CrossFit Open is we would like to see most of our athletes do it. The event is a lot of fun and whether or not you feel like you are prepared it is a great way to compare yourself to every other CrossFitter in the world. There is no time like the present and the stars will never perfectly align for you to perform at your abolsute best. So put it out there now and see where you stand. Then try to improve upon it next year. If you can (and have done) the following movements we would recommend you sign up: Wall balls, thrusters, snatches, cleans, push press, pull-ups, thrusters, double unders, box jumps. Those that we would recommend NOT sign up: * Anyone with an existing injury. This isn't pro sports, no need to further hurt something. * Anyone that strgugles to perform the above movements to full range of motion. Again, we don't want anyone to get injured doing this competition. * Anyone that just started CrossFit or just started weight training or intense training. * Those that know they will be out of town during 1 of the 5 weeks. The CrossFit Open, has historically for us been a fun time to get together with everyone in the gym and do the same workout as every CrossFitter in the world. For 5 weeks we all do the same thing. Everyone has gotten into it big time and it creates a fun communal aspect to exercise. If you are not sure if you should sign up for the Open or have concerns please ask a coach. As we always say "this is your fitness journey", we are just hear to help guide it. The schedule for the Open will be as follows Sunday 5pm - Open workouts. Please arrive a bit early so we can start heats shortly after 5. Monday- Active recovery ot Training for those that will rest Tuesday Tuesday- Training Wednesday Training Thursday Intense, Low Volume. or Active Recovery if you have trained M,T,W. Friday- Active Restoration Saturday - Movement Prep/ Partial Run Through If you know your schedule will not allow for the workout to be completed Sunday, please let a coach know so we can make arrangements for you to do it Fri, Sat or Mon.