Monthly Archives: February 2016

friday 2.26.16

Because Dave Castro is an ASS we will be having a 7am class.

WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

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Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

thursday 2.25.16

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We are almost at 100. As of now we have the 14th most athletes signed up in the EAST. This is awesome. I am so excited for 16.1, Friday is going to be a blast.

1. coaches choice

2. skill: rowing

3. 500m row

rest

400m row

rest

300m row

rest

200m row

rest

100m row

 

wednesday 2.24.16

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Ok guys we are getting close. We need 22 more people to sign-up for the CrossFit Open for us to have a party.

1. coaches choice

2a. weighted plank hold: 4×30

2b. tgu: 4×2

3. 4 rounds

2 wall walks

10 ttb

15 box jumps (24/20)

20 walking lunges

monday 2.22.2016

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We may not win the open but we can win the amount of athletes that sign up! If we get 100 athletes signed up we will have a party the last Friday of the open! FYI: Last year we had 114 athletes sign up.

Class:

1. dynamic + mobility

2. Wendler Back Squat

5x 65%

5×75%

5+x85%

If you completed first cycle add 10 pounds to %if not use %

%’s are off 90% of 1rm

3. 4 rnds

25 wallball

15 push-ups

rest 2 min

friday 2.19.16

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1. coaches choice

2. 90 double-unders

9 muscle-ups

9 squat clean thrusters, 65/45lb. dumbbells

80 double-unders

8 muscle-ups

8 squat clean thrusters, 65-lb. dumbbells

70 double-unders

7 muscle-ups

7 squat clean thrusters, 65-lb. dumbbell

 

thursday 2.18.16

SPECIAL SEMINAR ANNOUNCEMENT!

PERFORMING THE COMMON… UNCOMMONLY WELL!
THIS SUNDAY 2/21 9AM – 11AM.

Do you hate wall balls, box jumps, and/or burpees?

Or, even worse, do you feel like they just won’t get any easier, even after years of CrossFit? I’ll agree that they are tough, but honestly, sometimes we make them worse for ourselves whether it be due to inefficient movement, or lack of attention to detail. In other words, believe it or not, there is A LOT of technique that goes into these puppies!

And since we are guaranteed to see each in the CF Open, now is the perfect time to sharpen our skills, especially since they are often (by necessity) glazed over during class due to time constraints.

While newer athletes can certainly benefit from this, it’s very important for the CF RTE 1 veterans: we take these movements for granted, but they often make the biggest difference in a WOD!

On Sunday, February 21 from 9 -10am, I will reveal some tips and tricks to make WB, BJ, and burpees a bit more bearable. Then, from 10-11am, we will delve deeper into the nutrition/supplement world, and answer any questions. Let’s crush this Open with confidence!!

$10, FIRST COME FIRST SERVE. Registration required- 15 person cap. Email Katie at katie.boshko@gmail.com.

____________________________________

1. skill: C+J

2. strength: 1 rm C+J

3. Death by C+J @ 65% of 1rm

 

wednesday 2.17.16

SPECIAL SEMINAR ANNOUNCEMENT!

PERFORMING THE COMMON… UNCOMMONLY WELL!
THIS SUN 2/21 9AM – 11AM.

Do you hate wall balls, box jumps, and/or burpees?

Or, even worse, do you feel like they just won’t get any easier, even after years of CrossFit? I’ll agree that they are tough, but honestly, sometimes we make them worse for ourselves whether it be due to inefficient movement, or lack of attention to detail. In other words, believe it or not, there is A LOT of technique that goes into these puppies!

And since we are guaranteed to see each in the CF Open, now is the perfect time to sharpen our skills, especially since they are often (by necessity) glazed over during class due to time constraints.

While newer athletes can certainly benefit from this, it’s very important for the CF RTE 1 veterans: we take these movements for granted, but they often make the biggest difference in a WOD!

On Sunday, February 21 from 9 -10am, I will reveal some tips and tricks to make WB, BJ, and burpees a bit more bearable. Then, from 10-11am, we will delve deeper into the nutrition/supplement world, and answer any questions. Let’s crush this Open with confidence!!

$10, FIRST COME FIRST SERVE. Registration required- 15 person cap. Email Katie at katie.boshko@gmail.com.

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1. coaches choice

2. 0-10min

3 rep heavy squat / p. snatch

12-22

10 box jumps (30/24)

10 ttb

rest 5-10min

max cal row in 4 min

tuesday 2.16.16

Battle of the Dan-vs-Chris.. Did you know we have 6 of each?! Whoa. Will more Dans or Chrises register?

Help us reach our goal of 100 #CFRTE1 members sign up for the open! #MTFU  We’ll celebrate with party!

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1. coaches choice

2. kruc rows: 4×12

push press: 5×3

3. 12 amrap

12 dl (205/140)

9 h. cleans

6 s2oh