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WOD for 180331

"BUNNY HILL" (TEAM VERSION) In Teams of 3, For Time: 600 Meter Med-Ball Run, 6 Rope Climbs, 20 Squat Cleans (135/95) 600 Meter Med-Ball Run, 9 Rope Climbs, 35 Squat Cleans (135/95) 600 Meter Med-Ball Run, 12 Rope Climbs, 50 Squat Cleans (135/95) Run is completed as a team taking turns carrying a med-ball (30/20) Rope climbs and cleans are shared by the team with only one person working on a team at a time.

WOD for Friday 180330

Not many things are better than a Good Friday!  (see what I did there?:) "POWER TRIP" AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/16) *Females to a 9′ Target 60 Double-Unders

WOD for Thursday 180329

We are going to be working through our max efforts on our lifts and some other movements over the next 5 or 6 weeks. We will do our best to program time so everyone gets to do them, but if you miss, please make some time time to get them done. Starting off Thursday with: Power snatch 3-3-3-3-3 reps Snatch balance 2-2-2-2-2 reps Squat snatch 1-1-1-1-1 reps Working to 1 rep max squat snatch if you are comfortable with the movement or a multiple rep heavy max to estimate your single RM from. Before or after your Snatches you will get to do a 500M row for your best time!

WOD for Wednesday 180328

"50-50" (TEAM VERSION) Teams of 3, with a Running Clock: At the 0:00: Part #1 AMRAP 7: Push Press (from rack) First 50 repetitions – 115/80 Second 50 repetitions – 135/95 Time remaining, Max reps – 155/105 Rest 3:00 At the 10:00 Part #2 AMRAP 7: Back Squat (from rack) First 50 repetitions – 135/95 Second 50 repetitions – 155/105 Time remaining, Max reps – 185/135 Rest 3:00 At the 20:00 Part #3 AMRAP 7: Hang Power Clean First 50 repetitions – 115/80 Second 50 repetitions – 135/95 Time remaining, Max reps – 155/105 Only one team member will work at a time while the other two rest.

Don't Forget!! April

We've been talking about the April Nutrition Challenge for a couple of weeks now. The month is nearly upon us so here is how it will work: The BASICS - Every day there are 5 points available - You will record the points you earned and enter them on a chart at the box (gym) at least weekly - Opportunities for bonus points will be made available - Awards will be given to those with the most points at the end of the contest The NITTY GRITTY Points breakdown 5 Points available each day 1 point for getting all protein blocks 1 point for getting all carb blocks 1 point for getting all fat blocks 1 point for drinking correct water amount 1 point for following your plan for the day What are Blocks

WOD for Tuesday 180327

How do you feel you performed in the Open?  Could you have done better?  Were there miscues, mentally or physically, that could have made a difference for you? I had goals for this years Open, and fell well short of where I wanted to be.  I can pinpoint my mistakes and weaknesses and I can make excuses or try to shift blame.  Those reactions won’t produce the results I desire and won’t change my results. Let us move forward knowing we gave a great effort.  We improved greatly over last year. We had some incredible efforts that had equally incredible results. We know ourselves and our weaknesses better than ever. It is time to focus our efforts on strengthening our weaknesses. We have a lot p

WOD for Monday 180326

For those that are re-doing 18.5 or doing it for the 1st time, that will be your WOD for the day. Everyone else: The Other One AMRAP 9: 3 Kettlebell Swings (24/16) 3 Goblet Squats (24/16) 3 Burpees Every time you complete a round you will begin the next round adding three to each movement each time through.

Blown Away!

The 2018 CrossFit Open is drawing to a close. Two trains of thought are running through my head..."What a relief!" and "How Sad". I am relieved. We can all move our focus back to regular training. The ultimate end goal being to stay out of the nursing home...to live full, healthy, active lives enjoying time with family and friends. I am sad. I look forward to the Open as soon as it ends. I like the competitive spirit that comes out of people. I love seeing people achieve new goals, do movements that have eluded them for the first time. Nothing makes me happier than seeing the joy on your faces when you do something for the first time, or achieve a new PR, or are proud of the workout yo

WOD for Saturday 180324

For those that have completed 18.5 the WOD is below.  If not 18.5 awaits! Operation 20 min AMRAP 2 BB Complex Power Clean 115/85 Front Squat Split Jerk Back Squat 20 Ab-mat Sit-ups 2 Toes-to-Bar 4 BB Complex 20 Ab-mar Sit-ups 4 TTB 6 BB Complex 20 Ab-mar Sit-ups 6 TTB BB complex and TTB have ascending reps by 2 each time through

WOD for Friday 180323

Here it is!  CFG 18.5...they say we chose it, so, enjoy the tremendous 7 minute destruction. I’ve seen three of our athletes do it and two of them dropped into the fetal position immediately at the 7 minute mark. May we all give it everything we have.  The next Open is 11 months away, so let’s walk away from this one knowing there was nothing left to give! Festivities start at 4:30...when you arrive, make sure to sign in so those that arrive first have first choice of when to go. Your friends and family are invited! Lastly, for those early risers there may be an early morning showdown with Frances, Jessica and Abbey! Here it goes!! Workout 18.5 = 12.5 = 11.6 Complete as many reps as possibl

WOD for Thursday 180322

In Teams of 3 with all athletes working at the same time complete the following for time: 60 Box Jumps 30/24 80 Wall Balls 30/20 100 Knee Ups 150 Russian Twists 300 Double Unders 150 Russian Twists 100 Knee Ups 80 Wall Balls 60 Box Jumps *30 min time cap *Teams may split the reps up as desired, but may only work on one movement at a time and must perform movements in order

Friday Night!

Just in case you missed it yesterday... BTW...The last WOD for this year’s Crossfit Open will be announced Thursday!   Friday night starting at 4:30 and ending at 7:30 we will be having a Friday Night Lights Open WOD! Invite your friends and family to come watch you dominate Castro’s last WOD of the season! There will be sweat, music, people swearing under their breath, people taking the WOD too seriously (Rob), black mats, good times with great people and of course Wall Balls, Chest to Bars and Thrusters! (yeah, Dave and I talk)(and yeah, we are on a 1st name basis...didn’t you see the Christmas card he sent) Come, do the WOD, or just hang out and cheer others on! I hope to see ever

WOD for Wednesday  180321

HAPPY 1st DAY of SPRING!! What better way to welcome the season than to start it off with a good Tabata! For max reps at each station: Tabata Ring Dips Rest 1 minute Tabata Sit-ups  Rest 1 minute Tabata Seated Shoulder Presses 75/65 Rest 1 minute Tabata jumping back squats 75/65 BTW...The last WOD for this year’s Crossfit Open will be announced soon.  Friday night starting at 4:30 and ending at 7:30 we will be having a Friday Night Lights Open WOD!  Invite your friends and family to come watch you dominate Castro’s last WOD of the season! There will be sweat, music, people swearing under their breath, people taking the WOD too seriously (Rob), black mats, good times with great people and of

WOD for 180320

Big things on the horizon!  Just sayin... "FOUR SCORE" 4 Rounds of a 4:00 Window: 12 Thrusters (95/65) 15/12 Calorie Row 18 Shuttle Sprints (10m each) *extra time during the 4 min window is for rest

WOD for 180319

Hey everyone! It’s time to get more serious about our nutrition. Beginning April 1st you are invited to participate in a month long nutrition challenge. We will use the Zone system as the basis of the challenge.  Points will be awarded based upon how well we adhere to the Zone principles, water intake, rest and doing your daily workout.  Points will be turned in weekly to the coaches. When the month is over prizes will be awarded for the most points. Entry is $5.  We will be posting more details shortly so stay tuned and get ready to exercise your will power.   Get a jump start and learn about the Zone by following this link - The Zone Choices today...for those of us that are going at 18.4 a

WOD for Saturday 180317

Nicole getting after 18.4 with Skyler making the calls. Choices are in order Saturday If you haven’t done 18.4 that would be assignment #1 If you are redoing 18.4 Monday, today is practice of the movements If you haven’t done the baseline WOD in the past 3 months and you aren’t doing 18.4 stuff, the baseline will be your first fall-back Baseline For time complete: 500 M Row 40 Air Squats 30 Sit-ups 30 Push-ups 10 Pull-ups If you’ve done baseline recently, you have done 18.4 and aren’t going to redo it, here is your fun for the day: 3:00 AMRAP 5 Pull-ups 10 Push-ups 15 Sit-ups Rest 3:00 3:00 AMRAP 5 Ring Dips 10 Split Jumps 15 Russian Twists Rest 3:00 3:00 AMRAP 5 Pull-ups 10 Push-ups 15 Sit-

WOD for 180316

OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set 9:00 cap

WOD for Thursday 180315

Stewart, focused, barely acknowledging the detonation of an IED nearby, emerges from the fallout... The Ides of March 12 Min AMRAP OF: 12 Kettlebell Swings (24/16) 12 Goblet Squats (24/16) 12 Shuttle Runs (10 yards)

WOD for 180314

Skylerand Nicole rolling into the finish!! "HUMBLE PI" Alternating EMOM x 16 (4 Rounds): A) 15/12 Calorie Row B) 5 Deadlifts (225/155) + 5-7 Kipping HSPU C) 10 Burpees Over the Bar D) 10 CTB Pull-Ups

WOD for Tuesday 180313

You didn't go to the Spartan with us?...Now you see what you missed! 5 - 3:00 Rounds, complete the following: Round 1 100 Mountain Climbers 20 Wall Balls (20/16) Round 2 80 Mountain Climbers 25 Wall Balls Round 3 60 Mountain Climbers 31 Wall Balls Round 4 40 Mountain Climbers 38 Wall Balls Round 5 20 Mountain Climbers 46 Wall Balls