Tuesday, February 28, 2017

Wednesday 2-29-17 WOD

Never trust a day after "Taco Tuesday" partner carry...
Cat & Ali gettin er' done


Wednesday 2-29-17 WOD

CrossFit & Fitness:

20 Min Partner WOD
30 Kcal Row
25 KBS @ 40/60#
20 HRPU
15 Wall Balls 20/30#
10 HSPU (level ground) / Variation / Push Press
5 Muscle Ups/Ring Dips/Dips

Monday, February 27, 2017

Tuesday 2-28-17 WOD

When the short kids are trying to use the big kid iPad to set a timer...
#busted

Tuesday 2-28-17 WOD

A.
E90 x 5
10/14 Kcal Row
10 C2B Pull Ups

*Both movements in the same 90 seconds...

The goal for this is to stay relaxed and consistent. Make sure to scale reps on the pull ups so you can maintain a minimum of 20 seconds recovery EVERY round.

Rest 5 Min

B.
E90 x 5
3 Squat Clean Thrusters 110/155#
3 Ring Muscle Ups/Ring Dips

Rest 5 Min

C.
E90 x 5 @110/155
3 Back Squat Jumps (bar starts from the ground)
3 Power Cleans (gnd.)

Fitness:
A.
E90 x 5
10/14 Kcal Row
10 C2B Pull Ups

*Both movements in the same 90 seconds...

The goal for this is to stay relaxed and consistent. Make sure to scale reps on the pull ups so you can maintain a minimum of 20 seconds recovery EVERY round.

Rest 5 Min

B.
E90 x 5
3 Double Bell Thrusters 25/40#
3 Dips

Rest 5 Min

C.
E90 x 5 @ 40/60#
3 Goblet Squat Jumps
3 Single Bell Cleans (3/arm)

 



Sunday, February 26, 2017

Monday 2-27-17 WOD

When you look this good they call you Matt...

CrossFit:

A.
Back Squat 5 x 3 @ 85%

B.
6 Min AMRAP
10 Front Squats @ 85/115#
10 T2B

Fitness:

A.
Back Squat 5 x 3 @ 85%

B.
6 Min AMRAP
10 Goblet Squat Jumps 40/60#
10 HLR

Friday, February 24, 2017

Saturday 2-25-17 WOD

5 x 500m Sprints are always fun (except when you're doing them). 

GYM UPDATE 

Hey Everyone, This is how Saturdays will go down for the next five weeks...

1. There will be a WOD for the 8am & 9:15am class

2. We will have our regularly scheduled Weightlifting class at 10:30

There is OPEN WORKOUT availability for athletes wanting to complete 17.1 with judging from 12pm until 2pm 

Please sign into Front Desk and register for all time slots . 

Thank you!


Saturday 2-25-17 WOD

25 Min Partner AMRAP

25 Front Squats 95/135#
25 T2B/HLR
25 S2OH 95/135#
25 Ring Rows
25 Alternating Lunges 95/135#

Modified option is Kettlebells @ 30/50#

Why I am committed to being “Open to the Open” By: Nicole Stoddart

Nicole Hitting Open workout 15.1

Why I am committed to being “Open to the Open”

By: Nicole Stoddart

I’m an introvert, which means I typically don’t like to be challenged, but just because I am afraid of something doesn’t mean I won’t do it!  This applies in my job, at home, as well as at the gym.  I am a 43-year old woman who is a wife, Mom of a teen (and two dogs), a Deputy Director within National Defence, and a Masters athlete; I am proud of all these accomplishments!  Notice I didn’t say that I’m a Masters athlete who has won competitions, made it to Regionals, or even competed at the Rx level.  In the grand scheme of things, this doesn’t matter, at least not to me!

Life is busy for me, as for everyone, but taking time for physical activity has always been important to me, not simply for trying to look “good” or stay fit, but because it’s a mental release, a time that I can take strictly for myself, not think about anything, but simply concentrate on making it out alive at the end of a WOD!  Bottom line, CrossFit keeps me sane! Participating in the Open is a BIG challenge for me, not going to lie!  My first Open two years ago was a stepping stone for preparing mentally for something I never thought I would do; compete in CrossFit competitions!  I NEED challenges in my life, I think we all do; we need to see how far we can push ourselves, for OURSELVES!  This is important, the Open is not about comparing myself to others.  I’m not delusional, I’m not 20 years old (although I say I am still 29), I’m not going to make it to Regionals and I likely won’t be able to complete all workouts/events at the Rx level (although I will certainly make an attempt), but, I am willing to compete with the person I was the first day of Base Camp, the person I was during my first Open and even how I did in a WOD last week.  I can say with pride that I’ve improved and I have thoroughly enjoyed the journey! 

Why do I enjoy the Open?  The scaled workouts (if needed), are an opportunity for those of us that are not at the Rx level to compete; still tough for us!!  Most importantly, the Open allows to do what we are used to; complete a WOD in a friendly, fun, and familiar environment.  Again, I’m an introvert, so the hardest thing for me to do is perform in front of others.  The Open allows us to compete without being centre stage. 


We should all be proud of what we do at Starke, whether scaled, or modified, if we come in last place after a long run, after 150 wallballs, after a million thrusters!  This used to bother me (a LOT), but I have learned that I am likely the only person that cares that I am came in last.  The only thing that matters is that I finished, put my all into the WOD, and (hopefully) perform better than the last time I completed that particular skill.  We should all take that pride in our abilities a bit further and sign up for the Open and challenge ourselves.  Do not worry about where you place, simply do it for you, write down your score and know that the next time you complete 17.1-17.5 you will be better than you were in the 2017 Open!



Thursday, February 23, 2017

Friday 2-24-17 Open Workout 17.1

Photo Credit Crossfit Games Website.


Friday 2-24-17 Open Workout 17.1


Workout 17.1 RX'd
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box 
Time cap: 20 minutes

Scaled

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 35-lb. dumbbell and 20-in. box Women use 20-lb. dumbbell and 20-in. box (Step Ups Ok)
Time cap: 20 minutes


Wednesday, February 22, 2017

Thursday 2-23-17 WOD

Throwback to "Fierce Pierce" tearing it up at Bridge City Beat Down in September 2015. 

Thursday 2-23-17 WOD

A.
8 Min Bottoms up TGU

B.
3 RFT
10 Wall Balls 14/20#
8 KBS 40/60#
6 Burpees

B.
5 x 500m Row w 1:30 Recovery

The goal for this segment is to maintain a consistent pace for each and every 500m piece.
If you're finishing by 1 second or so for each round this is a good pace. If you're sets are taking longer each round you started off to quickly.