Friday 022814

2014 CrossFit Games WOD 14.1 is ???? While we wait, lets take a look at the before and after photos of the new space. Pull- up bars are in and we will all meet at the new space tomorrow night.   Remember — There are no classes tomorrow only the 6:30pm – 8:30pm Games WOD 14.1

Imagephoto 1-1

Thursday 022714

The end is in sight.  Half the floors are in and Pull-up rack arrives tomorrow….which in UPS terms is from 9am to 5pm.  I will try to work late into the night to get everything built. Friday night Games WOD should be in the new space.. Unless the WOD has something to do with pull-ups or T2B and the Pull-up rack isn’t built yet..stand by for details. If we do the WOD in the new space remember to bring family and friends to cheer you on.  Also bring your favorite post WOD snack.

Rest day tomorrow for those of you looking to go hard on the Games WOD Friday night.

 

Warmup

Tabata Squats

WOD

5 Rounds for time:

12 OHS 40kg

15 DU’S

18 SDHP

 

Wednesday 022614

The 2014 CrossFit Games Open is a day away.  It’s time to play our hopper game.  What movement will be in the first WOD? It’s unknown but we can certainly take a guess.  I am going with any variation of the burpee.  Remember to stay hydrated this week. The Open WOD’s will be hard enough so eat mindfully and stay hydrated! Don’t lose focus… next five weeks let’s test ourselves!!! How fit can you get at 40? 50? 60?

Image

Warmup

500M Row

 

WOD

Complete 125 KB swings

with 5 Burpees (EMOM) every min on the min.

Call time when you have completed 125 kb swings.

 

 

Tuesday 022514

CrossFit Games Open WOD this Friday night and every Friday night for the next 5 weeks. Spectators are welcome and encouraged to come. Bring the wife and kids to cheer you on during the WOD. Then relax with a cold beer, it’s all apart of the community experience ….Fitness and Community ..right?

Warmup

Tabata — C2B pull ups & KB swings

-then-

WOD

Front Squat

2-2-2-2-2-2

Back Squat

2-2-2-2-2-2

Post reps and total weight to journal and chalk board.

Prepping CrossFit Maplewood space.

We have been working hard at making the new space shine.  It’s starting to clean up and we will have the floors and pull-up rack  installed by Wednesday.  Starting March 1st we will have all classes in the 6 West Parker building..aka CrossFit Maplewood.  Our first class there will be either the Friday night Games WOD or the Saturday 9am class…

The CrossFit Games Open WOD announcement is at 8pm EST — Thursday night.  Therefore, we will do the CrossFit Games Open WOD’s on Friday night from 6:30pm to 9pm. And the Saturday 9am class will be designated the alternate Games WOD time.

Warmup

February Challenge

2-min AMRAP c2b or 4 min AMRAP burpee’s?

WOD

7 rounds for time of:
52kg Power clean x 15 reps
35 Sit-ups

Friday 022114

What is fitness?  CrossFit’s definition is “increased work capacity across broad time and modal domains.  Think back to the last WOD you repeated. Can we measure your increase in work capacity? how much faster are you in DU’s , squats or any other movement? We use our journals in CrossFit because they act as more than just WOD logs or Personal Records’s…..they are the much more than that!  How organized is your journal?  Create a plan on making the next  2 months your best effort at collecting actuate data.  CrossFit Games Open is your test… make sure your data is accurate!

Warmup

Feb Challenge

WOD

DT

Five rounds for time of:
70kg Deadlift, 12 reps
70kg Hang power clean, 9 reps
70kg Push jerk, 6 reps

Post times to chalk board and journals.

DT-th.jpg

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Thursday 022014

Weather is warming up.  Time for a run?  As we get closer to the CrossFit Games Open we will have more WOD’s to judge and be judged.  This is our opportunity to learn about movements and standards across the globe.  8 days away and I am wondering what the first WOD will look like.  Any guesses? Warmup Feb Challenge WOD 8 min AMRAP 5 Pull-ups 10 Kettle bell Swings 20 DU’s 3498754125_590340de9c