Strength

WOD

Dynamic group mobility before the WOD

Back Squats 5x5 

Rest

Sled 5x40m 90/45 sprints rest between sprints long enough for another athlete to sprint

Post loads and sled work to comments

The free sports injury clinic was a big hit! We had several athletes from our box and others take advantage of it. It appears that the shoulder is again the most commonly complained of area. Tomorrow, I will post a video on scapular shoulder stabilization exercises to augment crossFit movements.

We're growing every week! Say hi to new athletes in the box, there's lots of them. Also, we are making the final decisions on how we will are going to adapt to the need for more space. 

Remember if you are working towards the GET PUMPED for the PARTY promotion, you need to sign in for every workout on the sign-in sheet on the front office counter and keep track of your food each week three days a week. Also, put the word out to your friends about the box!

The 2012 CrossFit Games Open is just around the corner.Registration starts Feb.1st and the open runs from Feb 22nd to March 25th. Get ready by training hard, eating good and getting adequate rest and recovery! Anyone who wants to register can. We will hopefully form a team from our competitors this year! Check out this link to the open website. http://games.crossfit.com/content/games-2012 

Comments

Peter commented on 16-Jan-2012 10:26 AM

BS - 225-245-265-285-305(4)F 305 is a new PR for me on 5x5. I felt really strong today. Then I pushed a 90lb sled and my legs almost burst into flames. Boy did that burn!

Tina Neuwirth commented on 16-Jan-2012 02:49 PM

I did Saturdays WOD today...no sled at the clinic and only one decent bar to share. Anyway: 62 KB swings (35#), 32 burpees, 35 pulls ups, 11 cleans + 1 fail @ 85#, 465 m row. I agree with Pete...that was a beating! I definitely thought I'd get more cleans,
but slow and steady seemed to be the way to go on that!

Corey commented on 16-Jan-2012 07:13 PM

BS - 225-245-275-285(3)-285. Then did Saturdays wod with Doane. 2pood KB - 62. Burpees - 40. Pullups - 48. Squat cleans 135# - 15 (not pretty - feeling those back squats). Row - 573m.

Reed commented on 16-Jan-2012 08:11 PM

BS 225,245,265,285,305 Then did sled sprints(attempted sprints). I wasn't sure how squats were gonna go due to a little strain in my right leg but after I got going it loosened up. I think Im going to start doing heavier squats and try to hit 405 after
another strength cycle. We'll see. Good to see so many people in the box tonight!

Shannon commented on 16-Jan-2012 08:30 PM

BS: 135-145-155-165-175 My last 5x5 PR was 155 and for 20 lbs over that it felt great! I was so excited! I did 6 sled pulls at 90 lbs. I felt strong tonight. D said I need to work on strength so I am desperately trying to weigh getting strength quickly
with staying healthy. Great workout tonight! Lots of people...

Coach D commented on 16-Jan-2012 08:44 PM

Sorry I left early guys, I'm trying to ditch the flu and I don't want to expose anyone else. Keep it simple tonight, 5x5 back squats 245,265,285,295,305. Annie afterwards, no timing just working on double unders and taking it easy! See ya tomorrow!

Michele commented on 16-Jan-2012 10:04 PM

Stayed home making Chicken Soup for my sickies - Coach D and 2 girls. While simmering I went for a tempo run. Trying to pace myself for longer distance. Kept right at 11:00 mile for 2.10 miles. Breathing felt great but it was oddly difficult to run that
slow! I'll keep practicing so one of these days I can do more than a 5K!

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Strength

WOD
Mobility before the WOD

Back Squats 7x5 (progressive load to 85% of 1 RM)

Rest

Three rounds for time of;

Wall Ball 20 reps

Push-ups (games style)10 reps

Power Snatch 5 reps 115/75

Post loads and time to comments

Great turnout last night for the Cupid's Arrow WOD! The top places were held by Corey Doyle, Jake Eaton, a tie between Clint Stimson, Matt Doane. Shannon Kellum, Rebecca Day and Candace Mobley placed for the ladies. Shannon Kellum won the best costume! Everyone gave a great effort and we enjoyed some good food and friendship after. Event Pics in the Facebook Gallery. Don't miss the next event!

Comments

Michele commented on 14-Feb-2012 09:26 AM

Fun walking into the box this morning crowded with NRH SWAT training! Back Squats : 55-75-75-85-95 Those two extra reps are a challenge! I didn't end up as high as I wanted to but I'm posting it anyway so maybe the rest of you will! Get blogging people!
That's what community is about! Happy Valentine's Day!

Corey commented on 14-Feb-2012 06:47 PM

Love our CFFTW community!! BS - 225-235-245-255-265. I agree Michele! Doing 7 reps each round makes a big difference. Wod as rx'd - 4:54.

Andy Brannon commented on 14-Feb-2012 07:57 PM

Props to you guys who spent some valentines time at the box. I wasn't able to get away with it. I did however do a one mile run for time @ 7:43. Almost a minute faster than my on ramp time. Not as fast as I'd like to be but progress is progress.

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Strength

WOD

Mobility before the WOD

Front Squats 5x5

Rest

21-15-9

KB Swings 2/1.5pd

Double Unders 

Post time to comments

2012 CrossFit Open WOD Times This Week!

Thursday 5 and 6 pm

Saturday 10 am

If special arrangements are needed, contact your coach.

Comments

Rachel DeHoyos commented on 20-Feb-2012 11:00 AM

Front Squats: 45-55-60-65-70. Metcon: 1pd and single unders. (still working on DU's.) 3:54. Almost unbroken- had to catch a few gasps of air from KB to SU's on 1st 2 rounds. I had some energy left and did a 21-15-9 of pull ups (grn/blu band) and sit-ups
not for time.

Ashleigh Fann commented on 20-Feb-2012 02:50 PM

I have decided to play around a bit with the CF Endurance site. Unfortunately, all i can do here is row, so row it is. Dead Hang pullups (w/band)--3 on 1:00 x 10; 3 RFT--7 Squat cleans (Rx-105#; me-75#), 14 Ring Dips (me-negatives); 400m run (me-500m row)--19:30
Kinda slow on the squat cleans, but I'd rather make sure I have good form and not hurt myself. Soooo looking forward to coming back down to a normal elevation. 70 days to go...

Michele commented on 20-Feb-2012 07:03 PM

Did 1.15 mile warmup run/walk with daughter. Then metcon at home - 3:05 with 25#KB(all I have at home) and all DU's. Strung 10 together! Those are coming much easier!

Corey commented on 20-Feb-2012 07:35 PM

Row intervals from Friday - 3:18, 1:44, 0:51, 0:19. I think that last one is wrong but that is what I wrote down. Then todays KB/DU wod - 2:13.

Charlie commented on 21-Feb-2012 09:12 AM

FS: 175,185,195,205,205(3) WOD: 2:17 Nice work, Corey...especially after that rowing. Jake, your kb form was perfect...i think i would have had a couple no-reps if this were the games

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