Don’t forget to post your result from 15.1. Log onto games.crossfit.com, submit your score and locate you judge /counter. I will need to verify all scores before Monday evening, so please get those in soon. Thrusters are one of those movements that have consistently come up in the Open in past years. Today, we are...Read More
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete...Read More
For strength, pick a front squat weight about 60% of your 1RM FS and use the same weight across all sets of 2. Speed is the point here, so make sure you are moving quickly throughout the lifts. Rest should be between 60-120 seconds between lifts. Strength 2-2-2-2-2-2 Front Squat Conditioning AMRAP in 10 minutes:...Read More
Last call for Nutrition Challenge entries… Please submit anything you have by Friday night so we can complete the judging. Also we have a surprise visit tomorrow from Dave Reeman of “Move and Feel Better”. Dave will be dropping by during the evening classes tomorrow night if anyone would like to stop by for body...Read More
Today we recognize Courtney as our Member of the Month! Courtney has been here since Dec. 2013 and hasn’t looked back. She joined not knowing the difference between a clean and a deadlift, but now can back squat 160#, benches 100# for two reps, and has climbed the rope! Her form has improved dramatically as...Read More
For strength, find two sets of 8 reps for shoulder press. The conditioning is a shorter and lighter version of Open WOD 13.1. I have the feeling that heavy snatches or a snatch ladder could show up this year, so now is the time to practice. Snatches may be power, full squat, or even split....Read More
The nutrition challenge has officially come to an end. You must submit your entry by this Friday 2/27. Entries may consist of journals (physical or electronic), before and after photos, reflections, comments, and body measurements. The grading process will begin immediately and we will announce the winner by next week. Thank you for participating....Read More
Although it’s possible to reload and use the stretch shortening reflex in the push press today (like in Fight Gone Bad), you’ll probably need to lower the bar and completely reset yourself for the 2nd rep. Take about 15-20 minutes to find the heaviest weight you can do for 2 reps. Then it’s 12 minutes...Read More
Warm up with snatch technique – the snatches in the WOD may be power or full – your choice. Use parallettes for the shoot throughs – feet forward is 1, feet back is 2, etc. 20 minutes is a long time, so pace this workout accordingly. Don’t forget to sign up for the Open! Sign...Read More
Don’t forget – tonight (Friday) we will be at the Great American Pub in Conshohocken celebrating the end of the nutrition challenge and taking the opportunity to socialize outside the gym. Folks will most likely be there from 5:30pm til late, assuming they go after classes. For the workout today, we are ending the week...Read More
