Workout of the Day

Saturday, March 29, 2014

Erica_burpee

Workout of the Day

“14.5″
For time of:
21 Thrusters (95/65lb)
21 Bar Facing Burpees
18 Thrusters
18 B-F-B
15 Thrusters
15 B-F-B
12 Thrusters
12 B-F-B
9 Thrusters
9 B-F-B
6 Thrusters
6 B-F-B
3 Thrusters
3 B-F-B

Notes–We did it! What an amazing way to finish out the 2014 Open. Thank you everyone who came to participate and spectate. I am grateful every year for this community. This was a tough workout to end on and I know it was a battle for all of us. Not one person quit today. Everyone finished and I think that is something to be very proud of. We have come a long way and we’ve done it together. You guys are seriously awesome and inspirational. Don’t forget to submit your scores online by Monday at 5pm. Good work team!

Open Workout Schedule
Sunday, 3/30–Regular classes at 9 and 10am. There will be no Open make-ups on Sunday.
Monday, 3/31–Make-up 14.5 at 7,8,9am or noon. Regular class will run side by side.

14.5 Snapshots
wen_thruster

Erica

14.5

worden

Workout of the Day

Friday, March 28, 2014

Kenni_row
Kenni moved her erg over next to Yen, so she could cheer her on for 14.5… CrossFit love.

Workout of the Day

Row 5,000 meter

Notes–Ok guys! Tomorrow 14.5 is going down at CFCM starting at 9am. This workout is for time… meaning you go all the way until you finish. It’s a tough one, I’m not gonna lie, but if you want it, you will finish it. For some tips, check out the link below where Coach Max talks about strategy. See you all tomorrow!

Open Workout Schedule
Saturday, 3/29–Like the last 2 Saturdays, we will be running 14.5 in heats from 9am to noon. The gym will open up around 8am if you want to come early to start warming up. We won’t BBQ this week but will have beer for your post workout recovery! Bring a Buddy is CANCELLED this Saturday and next.
Sunday, 3/30–Regular classes at 9 and 10am. There will be no Open make-ups on Sunday.
Monday, 3/31–Make-up 14.5 at 7,8,9am or noon. Regular class will run side by side.

Link Love
ReadThe Psychology of CrossFit Open Workout 14.5… And The Bigger Picture to Boot, by Dr. Allison Belger.
Watch14.5 Tips for the CrossFit Open, with Coach Max Mormont.
EatPaleo Sweet and Spicy Bacon Wrapped Chicken Strips, from Paleoaholic.

Competitive Program
Rest day.

Workout of the Day

Thursday, March 27, 2014

Workout of the Day

In 15min:
Snatch -MTR- 3-2-1-1-1-*1-*1

3min Transition

In 12min:
3 Rounds for Time of:
400m Run
15 OHS @ 50% of Snatch MTR

Open Workout Schedule
Friday, 3/28–Make-up 14.5 at 4,5, or 6pm. Regular class will run side by side.
Saturday, 3/29–Like the last 2 Saturdays, we will be running 14.5 in heats from 9am to noon. The gym will open up around 8am if you want to come early to start warming up. We won’t BBQ this week but will have beer for your post workout recovery! Bring a Buddy is CANCELLED this Saturday and next.
Sunday, 3/30–Regular classes at 9 and 10am. There will be no Open make-ups on Sunday.
Monday, 3/31–Make-up 14.5 at 7,8,9am or noon. Regular class will run side by side.

Link Love
Read209,585: Rise of the Open, by Hillary Achauer.
WatchOpen Announcement 14.5. The final workout is finally here!
EatPaleo Snacking Tips, from The Bacon Project. This is my good friend Christa Moody’s new blog :)

Competitive Program
Group #1
Class WOD

Group #2
14.5