Monday, February 7, 2022

Maddie

We’re about 2.5 weeks out…. have you signed up for the CrossFit Games Open yet?

Workout of the Day

A.
Back Rack Reverse Lunge
Every 2 minutes, for 12 minutes (6 sets):
8 reps

B. (repeat)
CrossFit Games Open Workout 11.6 / 12.5 / 18.5
AMRAP in 7 minutes of:
3-6-9-12-15-18 etc of:
Thrusters (100 / 65)
Chest to Bar Pull-ups

Scaled: 65/45, jumping chest to bar pull-ups
Masters: 65/45, pull-ups 

Saturday, February 5, 2022

Tommy S

 Workout of the Day

A.
In teams of two, with only one person working at a time, complete:
240 / 200 Calorie Row
180 DB Hang Clean and Jerks
120 Bench Presses
60 Single Arm Devil Presses

*Athletes may partition the reps as desired*

Friday, February 4, 2022

Bo

A.
Snatch
5 x 3 at ~80%

B. (repeat)
For time:
1000m Ski
30 Hang Squat Snatches (115 / 75)

Masters: hang squat clean option (115 / 75)
Rx+ 145/100

Thursday, February 3, 2022

Braedon

Have you signed up for the CrossFit Games Open yet?

Workout of the Day

A.
Toes to Bar and Progressions

This’ll be the last week we do targeted TTB practice for a while.
Next week, we’ll introduce and focus on another gymnastics exercise that’ll likely appear in the Open

B. (repeat)
AMRAP in 20 minutes of:
15 Back Squats (bodyweight)
25 Burpees

Wednesday, February 2, 2022

Andy’s last week in the United States 😢

The Question of the Day today was:
From a health standpoint, which is worse for you: diet or regular soda?

“Diet Coke is way worse than regular Coke!!!”

How or why anyone believes this – I don’t know. And judging by the answers today, this appears to be consensus in our country because literally 90% of people who answered at the gym today said DIET soda is worse.

Diet Coke has ZERO calories and ZERO sugar. A regular 20 ounce bottle of Coca Cola is 240 calories and has 65 GRAMS OF SUGAR in the form of High Fructose Corn Syrup.

Yes, the Diet Coke contains Aspartame. But here is the thing about Aspartame: it is perfectly safe to consume in the smaller quantities it is normally consumed in. It would require people to drink 20+ cans of diet soda a day for a LONG time for anything bad to start happening. Imagine how quickly you’d develop health problems if you consumed 800 grams (20 cans of soda worth) of high fructose corn syrup each day.

In closing: I don’t condone drinking either. But diet is a FAR BETTER choice. And I am willing to die on this hill. Just ask Jess.

Two minute read – Artificial Sweeteners: is the evidence as sweet as the substitutes?

Workout of the Day

A.
Deadlifts & Double-unders
Every 2 minutes, for 20 minutes (10 sets):
5 Deadlifts at ~60-65%
30 Double-unders

Rx+ 50 double-unders

B.
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc of:
Sumo Deadlift High Pulls (95 / 65)
Box Jumps (24 / 20)

Masters: 65/45, 20/16
Rx+ 115/75, 30/24

Tuesday, February 1, 2022

Lee P

REMINDER: we are about 4 weeks out from the 2022 CrossFit Games Open…. if you’ve not yet signed up, and want to save yourself from hearing me and the other coaches incessantly cajole you into signing up (and we will convince you) just do it now. Going to be fun AF!

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 10 minutes (5 sets):
10 Presses at ~60%
20 Abmat Butterfly Sit-ups

B.
AMRAP in 15 minutes of:
7 Strict Handstand Push-ups
12 Chest to Bar Pull-ups
7 DB Thrusters

At minutes 0:00, 5:00, and 10:00
Run 300m*

*Pick up where you left off upon returning from each run

Rx+ 7 bar muscle-ups, (50s / 35s)

Monday, January 31, 2022

Amanda…is she jumping up or jumping down?

Workout of the Day

A.
Back Rack Reverse Lunges
Every 2 minutes, for 10 minutes (5 sets):
10 reps

B. (repeat)
CrossFit Games Open Workout 14.4
AMRAP in 14 minutes of:
60 Calories on Rower
50 Toes to Bar
40 Wall-Balls (20 / 14)
30 Power Cleans (135 / 95)
20 Ring Muscle-ups

Masters: 14/10, 105/70

Saturday, January 29, 2022

Coach Larry

Workout of the Day

A.
In teams of two, complete the following:

300/230 Calories on Assault Bike

Partner A will be on the bike, while Partner B will be doing the following:

14 DB Bench Presses
10 Toes to Bar
6 Burpees Over the Bench (clear the bench)

When Partner B completes their burpees, they switch roles. Continue that pattern until 300/230 calories are completed.

Friday, January 28, 2022

Ari

REMINDER: we are about 4 weeks out from the 2022 CrossFit Games Open…. if you’ve not yet signed up, and want to save yourself from hearing me and the other coaches incessantly cajole you into signing up (and we will convince you) just do it now!

Workout of the Day

A.
Snatch Balance

B.
AMRAP in 13 minutes of:
4 Power Snatches (95 / 65)
6 Overhead Squats
8 Chest to Bar Pull-ups
30 Double-unders

Rest exactly 30 seconds after each round

Masters: 65/45, front squats, pull-ups
Rx+ 135/95, 4 ring mu

Thursday, January 27, 2022


Tips on how to get in more protein via food

Workout of the Day

A.
Every minute, for 30 minutes (10 rounds):
Min 1) 15/12 Cal on Ski Erg
Min 2) 12 Hang Power Cleans*
Min 3) 15 Wall-Balls*

*unbroken

Rx+ 18/14 cal, 170/110, 30/20