Monday, February 29, 2016

Tuesday, March 1, 2016

Skill:  Double Unders

WOD:  5 Rounds

            40 Double Unders
            30 Box Jumps (24/20)
            20 KB's, AM (53/35)

Finisher:  50 Superman or GHD Back Extensions


We are officially done with 16.1! I think we can all agree that it was a brutal and unforgiving WOD. Whether you did RX or scaled it was incredibly hard. Just like every Open WOD some of you are elated and some disappointed. Remember it is only a WOD and whatever you feel about it use that to push you through the next four weeks. Great job!

Sunday, February 28, 2016

Monday, February 29th, 2016

Strength: 8 Minute EMOM (choose weight)
                 1 Power Clean
                 1 Squat Clean
                 2 Push Jerks

WOD:  Open 11.3
              5 Minute AMRAP
              Squat Clean then Jerk (165/110)

Finisher:  25 Strict Pull Ups



The 2016 Open is officially in full swing! We were thrown a bit by the logistics of 16.1 but we made it work, and everybody was so supportive. Thanks to all of you that came out to either WOD or cheer (or both) during Friday Night Lights. Then there are those crazy few that have already redone the WOD, all of which increased their scores! You guys are all strong, motivated athletes.  I love this time of year!

There are a few of you that still have to do the WOD, or plan to redo it still. Please work with your team lead or text me (this is Rebecca, btw) so we can be sure you have a judge available.  We will accommodate as best we can, but need to respect the classes that are happening.  Open Gym 10:30-12:00 is the perfect time to come in, if you can.

See you tomorrow!

Friday, February 26, 2016

Saturday, February 27, 2016

Team WOD:  For Time with a Partner

                      2000 Meter Row
                      120 Wall Balls (20/14)
                      80 Pull Ups
                      60 Overhead Sit Ups (25/15 Plate)
                      40 Burpees


And just like that the first Friday Nights of the year is over... It was an incredible night that will stay in our memories forever. We saw first C2B pull ups, athletes doing overhead lunges that yesterday they thought impossible and an entire community of people gathered to support each other. I could see the nerves on everyone's face ahead of time and I could see the pride the moment the clock stopped. That is what the Open is really about. It is about stepping out of your comfort zone, placing a bet on yourself and proving that you are an athlete! Congratulations!

Thursday, February 25, 2016

Friday, February 26, 2016

WOD:  Open WOD 16.1

            RX

            20 Minute AMRAP

            25-Ft Overhead Walking Lunge (95/65)
            8 Bar Facing Burpees
            25-Ft Overhead Walking Lunge (95/65)
            8 Chest to Bar Pull Ups

       
           Scaled

           20 Minute AMRAP

           25-Ft Front Rack Walking Lunge (45/35)
           8 Bar Facing Burpees
           25-Ft Front Rack Walking Lunge (45/35)
           8 Jumping Pull Ups


          Non-Open Athletes

          20 Minute AMRAP

          20 Overhead Plate Lunge Steps (45/25)
          8 Burpees
          20 Overhead Plate Lunge Steps (45/25)
          8 Pull Ups


The first Open WOD has been announced! It's long and involves a new movement. Please talk to your team coaches if you have questions. They will help you decide on the right level, offer strategy and make sure you are ready to tackle this. This particular WOD is going to take us a bit longer to figure out the logistics. Please be patient and the heats will be up in Zen ASAP. Tomorrow night will be a lot of fun and I can't wait to have a packed house!

Congrats to C. Jimmy and JD who put on quite the show moments after it was announced. They both did awesome and gave us a glimpse on how to approach this WOD successfully. Great job, guys!
         
           

Wednesday, February 24, 2016

Thursday, February 25, 2016

Open Gym- Active Recovery, Skills Work, WOD of your choice, Lift etc...


During the five weeks of the Open we will be having Open Gym all day, every Thursday.  Please make sure to sign up for classes in Zen as usual.  Your Coach will be there to help you with skills, suggest WODs, set up the clock etc.  They are there to help you!  If you are signed up for the Open, please treat this as a rest day, or do something very light.  We want you all fresh and ready to go on Friday!

Don't forget that the first Open WOD will be announced Tbursday night at 7PM.  We will gather to watch at the box.  Immediately following, C. Jimmy and JD will be going head to head.  See you guys there!










Tuesday, February 23, 2016

Wednesday, February 24, 2016

Strength:  Power Snatch 5x5 @ 55% (working on technique)

WOD:  5 Minute AMRAP

            30 Double Unders
            15 Power Snatch (65/45)

            -Rest 3 Mins-

            5 Minute AMRAP

            10 Ring Rows
            10 Knees to Elbows


I saw a lot of times going down and weights going up on this WOD redo. This is proof of just how fast and strong everyone is getting. I need to give a shout out to one of my favorite silverbacks tonight. Jamie made the decision to RX this WOD which is something he normally doesn't care about. He not only tackled the weight easily but he pushed himself to the max on the burpees. Halfway through he looked at me and said "This is going to be my best WOD ever" and he absolutely killed it. Sure, it is hard to judge someone's best WOD but the pride I could see on his face made it one of my favorite moments at the box. Great job, Jamie! You my friend, are capable of pushing well past any limitations you might feel. You are a strong athlete.

Monday, February 22, 2016

Tuesday, February 23, 2016

Strength:  Strict Press 5x5 @ 65% of 1RM

WOD:  For Time

            15 Strict Press (95/65)
            30 Lateral BB Burpees
            15 Push Press (95/65)
            20 Lateral BB Burpees
            15 Push Jerk (95/65)
            10 Lateral BB Burpees

Finisher:  100 AbMat Sit Ups


Schedule Changes!! For the next five weeks Thursday's will be open gym. We will have normal class times and ask that you still sign up. The coaches will be available to help with skills or put a wod together for you. The Friday evening classes will be replaced with heats for Friday Night Lights. They will not be in Zen until Thursday night after the wod is released. With sixty athletes signed up we need to make sure we are maximizing the time. I can't wait to see everyone Friday!

Sunday, February 21, 2016

Monday, February 22, 2016

Strength:  Bench 5x5 @ 65%

WOD:  8 Minute AMRAP

            8 Push Ups
           10 Wall Ball Squat Cleans (20/14)
           12 AbMat Sit Ups

Finisher:  25 Strict Pull Ups


The Open kicks off this week. We will be watching the announcement Thursday at 7pm at the box. C.Jimmy and JD will tackle the wod shortly afterwards.  Come in and watch the performance!

Friday, February 19, 2016

Saturday, February 20, 2016

Team WOD:  For Time in Teams of 3

                     60 Cal AD
                     100 Box Jump Overs (24/20)
                     100 Thrusters (95/65)
                     100 T2B
                     100 Thrusters (95/65)
                     100 Box Jump Overs (24/20)
                     60 Cal AD


There are a lot of new faces around the box right now! Team WOD is a great way to meet people. You do not need to show up with a partner! The coaches will get you situated. Saturdays are not only an awesome work out but so much fun.

Thursday, February 18, 2016

Friday, February 19, 2016

Strength:  Good Mornings 5x5 (95/65)

WOD:  McGhee

            30 Minute AMRAP

            5 Deadlift (275/185)
           13 Push Ups
            9 Box Jumps (24/20)

Finisher: None


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.      

Wednesday, February 17, 2016

Thursday, February 18, 2016

Strength:  10 Minute EMOM

               1 High Hang Power Clean, 1 Hang Power Clean, 1 Power Clean
               (AHAP)

WOD:  5 Rounds

            10 Power Cleans (135/95)
            1 Rope Climb

Finisher:  100 Ab Mat Sit Ups


Rope Climbs!! It's been awhile so it is time to get up the rope again. Make sure to bring long socks. If this has been on your goal list make sure to get in tomorrow. Have Fun!

Tuesday, February 16, 2016

Wednesday, February 17, 2016

Skill: Double Unders

WOD:  For Time

            10-8-6-4-2
            Thrusters (135/95)

            50-40-30-20-10
            Double Unders

Finisher:  25 Strict Chin Ups


A huge congrats to Aaron on his first muscle up tonight! He made it look easy and kept knocking them out during the WOD.

Everyone should keep practicing the progressions. A muscle up doesn't happen overnight for most. Mixing those into your accessory work is very beneficial. I have a feeling we will be seeing these in the open again.

The Open teams have been announced on the Athlete's Page. If you want to get in on the fun please talk to C. Rebecca.

Monday, February 15, 2016

Tuesday, February 16, 2016

Strength:  3x25 Unbroken American KB, pick load

WOD:  10 Minute AMRAP

            2 Muscle Ups (Progression or 4 c2b/pull ups)
            4 Push Ups
            8 KB, AM (53/35)

Finisher:  50 Back Extensions



Everyone did great getting under the bar today. Squat snatch is an incredibly technical lift and I saw a lot of form coming together. I loved watching people put form above their time.

Sunday, February 14, 2016

Monday, February 15, 2016

Skill:  Squat Snatch, work up to heavy weight

WOD:  6 Rounds

            5 Squat Snatch (115/75)
            10 Box Jumps (30/24)

Finisher:  50 Ring Dips


Congrats to Julia on her first HSPU and Melanie on her first chest to bar pull up today! There have been a lot of big skills conquered lately. The Open is shaping up to be a lot of fun this year. Great job, ladies!

Friday, February 12, 2016

Saturday, February 13, 2016

Saturday Team WOD!

Teams of 2, 4 Rounds

Double Unders
Wall Balls (20/14)
Box Up and Overs (24/20)
Burpees
Kettle Bell Swings, AM (53/35)

Each movement is done for 1 minute.  Partner 1 works for a minute while Partner 2 rests.  Then Partner 2 works on the next movement, and Partner 1 rests.  Continue until you have completed 4 rounds as a Team.


Everybody knows how incredibly difficult it is to conquer the elusive double under.  Thursday we set aside time for our athletes to work on skills they hope to develop before the Open.  Karen G has been trying for awhile now, but Thursday was her day.  Not only did she get her first double under, but managed to string 5 in a row.  Congrats Karen, that is a huge accomplishment!



Thursday, February 11, 2016

Friday, February 12, 2016

Strength:  Push Press 5x5 @ 60%

WOD:  21-15-9

            Box Jumps (24/20)
            Push Press (135/95)

Finisher:  25 Strict Chin Ups


Congrats to Drew on his first bar muscle up tonight!! Drew walked into CrossFit a crazy strong guy and has been improving at a very fast rate. He throws around big weights with ease and is checking skills off his list quickly. I can't wait to watch him perform in the Open. Great job, Drew!

Wednesday, February 10, 2016

Thursday, February 11, 2016

Skill:  15-20 Minutes to work on Skills for the Open

WOD:  Tabata Smoething Else

            Pull Ups
            Push Ups
            Sit Ups
            Air Squats

Finisher:  None


I have a few regrets over the past few years with CrossFit. At the very top of that list is not signing up for the Open that first year. I was new to CrossFit, as most of us were, and this side of the sport freaked me out. The idea of people watching me WOD made me sick. I was much more comfortable at 5:30am with no expectations or spectators. The more the coaches talked, the more I just knew this was not for me. I couldn't do double unders, pull ups, wall balls (rx) and a whole host of other movements. At that point I had never once had an RX next to my name on the board. When the coaches assured me none of that mattered and that great things happened during Friday Night Lights, I made new excuses. Each and every excuse that I had boiled down to my fear of stepping out of my comfort zone. As the Open kicked off and I sat on the sidelines and watched I was disappointed in myself. Not because I wasn't as athletic as those participating but because I wasn't as brave, because I wasn't confident enough in myself to try. I had picked the easy road and I didn't want to be that kind of person again.

That Open stayed with me all year. When the time came to sign up for 2015 I knew I'd be participating. Sure I still had the same fears, this was still out of my comfort zone and I still wasn't RX'ing the majority of the WODS. This time however I knew that the only competition was with myself. Even if I only got 1 rep in each WOD I still would be doing better than that first year. We weren't a group of athletes getting together to race each other. We were getting together to push, motivate and support each other.

This year I am happy to have a yardstick in which to measure my growth over the past year.  This year I am competing against the girl who struggled with toes to bar, the girl who couldn't do a squat clean to save her life, the one who fell on her head for eight minutes trying to get just one handstand push up.

Now the Open is much more of a celebration than anything to me. It is a time to celebrate just how far we have come. How much faster, stronger and more confident we have all become. There is no loser or last place on those Friday nights. The effort and heart given is what is remembered. I'd bet nobody remembers who had the most reps last year but I bet some of those magical moments sit with a lot of us. From Dee's amazing clean and jerk in week one to C. Joe's hard fought muscle up in week three those Friday nights never disappointed.

If you have been on the fence about signing up, go do it now. Don't listen to your fears. Each and every one of you is an athlete capable of doing this. You are bound to surprise yourself during those five weeks.


Tuesday, February 9, 2016

Wednesday, February 10, 2016

Strength:  Snatch Review, work up to WOD weight

WOD:  Open WOD 13.1

            17 Minute AMRAP

            40 Burpees, 30 Snatch (75/45)
            30 Burpees, 30 Snatch (135/75)
            20 Burpees, 30 Snatch (165/100)
            10 Burpees, Max Snatch (210/120)

Finisher:  Shoulder Mobility


I want to give a shout out to Mike B on an incredible time today. We all know he's a great athlete and today he kicked it up an extra notch. Nice work, Mike!

Monday, February 8, 2016

Tuesday, February 9, 2016

Strength:  Deadlift 5x5 @ 60%

WOD:  For Time

            10,9,8.....1
       
            Deadlift (185/125)
            Ring Dips

Finisher:  50 Back Extensions


With the Open coming up we are focusing on skills that might show up. Try and dedicate some time to work on the progressions that we have gone over in class. Always feel free to ask your coaches for more help. We love seeing you reach your goals! Congrats to everyone who got their first handstand today!

Sunday, February 7, 2016

Monday, February 8, 2016

Skill:  Handstand Push Ups

WOD:  3 Rounds For Time

            5 HSPU (30 sec. hold or DB press)
            10 Push Ups
            15 Burpees
            30 Double Unders

Finisher:  25 Strict Pull Ups


It has been a busy weekend for the CFSG crew. Our athletes absolutely killed it at the Cold Steel Classic. The athletic performance was incredible and the support from our community was unmatched. Today we had a handful of athletes complete a 5K run to help support Mike. This has been on his goal list for a bit and I am so proud of him. It was a big accomplishment and I am so happy he had the support from his WOD crew. Great job everyone! Now go enjoy the game with your family and friends.

Friday, February 5, 2016

Saturday, February 6, 2016

Team WOD:  Kyle

                     40 KB swings, AM (70/53)
                     40 Box Jumps (24/20)
                     40 Thrusters (65/45)
                     40 Elevated Push Ups (24 in.)

                     *one partner works while the other rests


This blog post is dedicated to our Competitors this weekend. I'm sure we've all noticed how much time and effort they've been putting in over the last few months.  It's impressive to say the least.  I also want to say thank you to everyone who has stayed late, come early, sacrificed a Sunday morning, etc, to wod with them or give words of encouragement.  I know it means a lot to them and a lot to me as a coach to see that camaraderie from seasoned members to members just starting. Yes, it's possible other teams may lift more weight or move faster, but I'll put our community up against any other box everyday of the week.

To the competitors.....it's your time.  Leave it all out there.  You've done the work.  Maximum effort.

We'll see you this weekend.

PROUD.

Coach Joe

Thursday, February 4, 2016

Friday, February 5, 2016

WOD:  Hope

           3 Rds, 1 Minute Each Station

           Burpees
           Power Snatch (75/55)
           Box Jumps (24/20)
           Thrusters (75/55)
           C2B Pull Ups
           Rest

Finisher:  100 AbMat Sit Ups


Congrats to Kayte and Julie on their first RX today! It was a heavy WOD and they both showed just how strong they are. I was crazy impressed with their determination and confidence on this one. Great job, Ladies!

C. Rebecca posted the heat times for the Cold Steele Classic that kicks off tomorrow on the athletes page. We hope to see a big crowd over there. Best of luck to all the athletes competing!

Wednesday, February 3, 2016

Thursday, February 4, 2016

Strength:  8 Minute EMOM
               1 Power Clean + 1 Split Jerk @ 60%

WOD:  10 Minute AMRAP

            30 Air Squats
            15 Clean and Jerks (115/75)

Finisher: 25 Strict Pull Ups

We are encouraging ALL athletes to sign up for the Open. If you would like to be included in our in-house team competition you need to be signed up by 2/14. This will be a very friendly competition! If you have any questions about the Open please talk to the coaches.

Tuesday, February 2, 2016

Wednesday, February 3, 2016

Strength:  Overhead Squat (or front squat) 5x5 @ 65%

WOD:  20 Minute AMRAP

             5 C2B Pull Ups
            10 Ring Dips
            15 OHS (95/65)

Finisher:  Shoulder Mobility


The silverback shirts and tanks are in! We could not be happier with how they turned out. C. Rebecca will have them at the box tomorrow. Thank you so much for your patience with this order.

Monday, February 1, 2016

Tuesday, February 2, 2016

Strength:  Bench Press, 5x5 @60%

WOD:  30-20-10

            Kettle Bell Swings, AM (53/35)
            Wall Balls (20/14)

Finisher:  50 Push Ups for Time


I think we can all agree that Jackie was no joke today. A big shout out to one of our newer athletes, Lisa C who really pushed herself today! Her determination during those thrusters was amazing. Great Job!