February 27, 2018

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

E2O2x4 of

• 4 Power cleans @75% + 4 Muscle-ups

Conditioning

4 Rounds for time of

• 6 Deadlift, 275#/185#
• 9 C2B Pullups
• 12 HSPU
• 15 Alternating Single Arm DB Snatch, 50#/35#

February 26, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

E2O2x5 of

• Row 200m + 2 Back squat @80%
• Row 10-15 seconds slower than 2k pace

Conditioning

2 Rounds for time of:

• 35 Wall balls, 20#/14#
• 20 Bar-facing Burpees
• Rd 1: 8 Squat snatch, 135#/95#; Rd 2: 4 Squat snatch, 155#/105#

February 24, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

In teams of 2:

• Bike 400/300 cal
• One partner working at a time; switch every 40/30 cal

Skill

For quality, 4 rounds not for time of:

• 4 Wall climbs (Rx+ 20' HS walking)
• 20 Split squats, 10 each side - KB if possible, you pick the weight (Rx+ Pistols)
• 30 Second Hollow hold
• 30 Second Arch hold

February 23, 2018: 18.1 - Friday Night Lights 430pm-7pm, no evening classes

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning: 18.1

20 Minute AMRAP of:

• 8 Toes-to-bar
• 10 Single Dumbbell Hang clean & jerk, 50#/35# (5 on one side, then 5 on the other)
• 14/12 Cal Row

February 22, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

In teams of 3 accrue:

• 150 reps total of Double DB Bench, 50#/35#
• One partner working at a time, break up as desired. After each set on bench, complete 30m Farmer's carry with double KB, 70#/53#

Conditioning

21 Minute rotating EMOM of:

• 0.5km Bike
• 10 KB swings, 70#/53# + 10 Jumping Lunges
• 10 Hand-release pushups + 10 Ab mat situps

February 21, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

E303x4 complete:

• 200m row + 4 squat snatch
• Re-set on every rep, start at 60% and build each round

Conditioning

2 Rounds for time of:

• 15 Burpee box jump overs, 24"/20"
• Round 1: 30 DB snatch, 50#/35#; Round 2: 30 OHS, 95#/65#
• 90 Double unders

February 20, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

E202x5

• 5x10m Shuttle runs + 5 Thrusters
• You pick the weight to complete all 5 sets unbroken (~70%)

Conditioning

For time, complete:

• 12-9-6 of Clean & Jerk, 135#/95#
• 18-15-12 of C2B Pullups
• 24-21-18 Wall balls, 20#/14#

Debunking Reasons Not To Do The Open

"I'm new to CF"

Perfect!  You can look back next year and see all  the progress you've made.  You have no expectations other than to try hard, have fun, and be impressed by what your fellow CFWPers and CFers around the world are doing.  99.99% of them are normal people, doing things that you can also do given time and consistency with training.  Plus, you'll almost certainly have a first in the next 5 weeks.

"I don't like competition"

There can be negative aspects of competiion (namely who it makes you feel, which is something you can control, see below), but very few people actually get to experience "game day" in their adult life, whether at work, with hobbies, etc.  Training in anything requires occasionally taking on an unknown challenge or test. And in particular, there is something amazing and inspiring about physically giving your all at something, no matter the outcome.  The Open is an opportunity we get once a year to do so!  Get butterflies, come up with a reasonable plan of attack, try your best to stick to it, FOCUS on the task at hand, hear your friends screaming their heads off for you, and GO FOR IT!  You're not doing it to win.  You're doing it to test your limits - this is how we grow!

"I'm in worse shape than {insert year}"

You didn't make it to regionals {insert year}, so what's the worst that can happen this year?  Your ranking drops from some number you don't even remember, to some other number you won't remember next year.  Your ranking is an external metric, and out of your control, so you can decide how (or how not) to let that influence your self-esteem (read: don't let it!). I promise that no one but you cares about your ranking in a worldwide fitness race.

For those of us with a few years of the Open under our belts, one of the best aspects in my opinion is that each year you can look back and reflect on the state of your life and enjoy the story that tells!  Maybe you had other priorities this year, got married, started a new job, had a baby, etc and those things were a higher priority than your 1RM clean & jerk, when in previous years that was higher on the list.  Maybe this is the year you dialed in nutrition and you have your best yet!  Maybe you got to enter a new age group and enjoy that!  Maybe the Open is the kick in the ass you need to get back to consistent training again!  There's always a positive - find it and embrace it.

Right now, in February 2018, your fitness level is what it is!  You have nothing to be ashamed of.  Don't let unecessary, self-imposed embarassment stop you from doing something fun with your friends!

"The open makes me feel bad about myself"

This is similar to the last one.  My question to you would be: why?  The open doesn't reflect your quality as a human being.  it doesn't even reflect your overall fitness or level as a CrossFitter!  It is (historically) 4 somewhat similar tests of aerobic capacity ranging between 5 and 20 minutes, and usually 1 with heavy weights.  You're not a bad person or bad athlete because you don't have double unders!  There are many other measures of health/fitness the Open does not directly gauage - your sleep, your 5k time, your 1RM back squat, your nutrition, your strict gymnastics ability, how many free throws you can make out of 100, the max RPM you can reach on the bike, etc.  Don't get hung up on the negative aspects of these tests (or let fear run your life!), such as "i can't do chest-to-bar pullups", or "I have to scale this one" - having a weaknesses exposed is awesome, because it's something you can improve on! 

Instead, have confidence in yourself, and enjoy doing the best you can, with people who care about you cheering wildly!  To reiterate: NO ONE IS JUDGING YOU FOR YOUR SCORE.  

I'll leave you with this, compliments of Teddy Roosevelt:

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

Now GO SIGN UP!!!!

February 19, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skill

Five rounds NOT FOR TIME of

• 10 cal bike SLOW + 10-8-6-4-2 bar muscle-ups
• Rest 1:00-0:45-0:30-0:15 after each round

Conditioning

At 0:00, complete for time

• 30/24 cal Row
• 25 Deadlift, 225#/155#
• 20 HSPU
• 15 Toes-to-bar

At 9:00, repeat

February 17, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skill

In teams of 2, not for time complete 5 rounds each of:

• 10 Double KB hang power cleans
• 10 Double KB push press
• 10 Double KB step ups, 20”

You pick the weight to complete the sets UB. Work for quality, not time, and rest as needed.

Conditioning

• 2x1 Mile run
• Rest 4:00 between

February 16, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning: 15.5

For time, complete 27-21-15-9 of

• Row for cal
• Thrusters, 95#/65#

Accessory 

5 Rounds, not for time of,

• Strict C2B Pullups
• Strict T2B

You pick the reps to be consistent across each movement.  Rest as needed.

February 15, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

8 min EMOM of

• 2 Hang power snatch, build from 55% to 75% working on speed

Conditioning

Four 3:00 AMRAPs of

• 20 Hand-release pushups
• 20 DB alternating snatch, 50#/35#
• ME 10m Shuttle runs in remaining time

2:00 Rest between AMRAPs.  Goal is consistency.

February 14, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

10 min alt EMOM of

• 5 Back squat @75%
• 5 Ring Muscle-ups

Rest 5:00 then 10 min alternating EMOM of

• 20 Wall balls, 20#/14#
• 10 Bar-facing burpee

Rest 5:00 then 10 Minute alternating EMOM of:

• 30 Sec Hollow Hold
• 30 Sec Arch Hold

February 13, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

For quality:

• 2 sets of 50 Double unders + 10 HSPU; Rest 2:00
• 2 sets of 40 Double unders + 8 HSPU; Rest 1:00
• 2 sets of 30 Double Unders + 6 HSPU
• Adjust the set size to be a challenging unbroken set.

Conditioning

Five 2:00 rounds of

• Bike 20/15 cal
• 10 Double DB Deadlift, 50#/35#
• ME Double DB Squat cleans, 50#/35# in remaining time

Rest 1:00 between rounds.  Goal is consistency.

February 12, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

E202x4 of:

• 6 Box jump overs 30"/24" + 6 Deadlift @75%

Conditioning

For time complete 3 rounds of:

• 12 OHS, 95#/65#
• 12 C2B Pullups

Then immediately complete 3 rounds of

• 12 OH Lunge, 95#/65#
• 12 Toes-to-bar

February 10, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

• 3x3k Bike
• 2:00 Rest between

Strength

NOT FOR TIME, complete 5 rounds of:

• 4 Turkish Get Ups, 50#/35# DB, alternating arms
• 4 Strict weighted pullups
• 16 Hand-release pushups (for quality)
• Move with a purpose but this is not a conditioning piece

February 9, 2018

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning: Game day Friday!

In 15 minutes, complete as many reps as possible of:

• 10 Burpee box jump overs, 24"/20"
• 30 Clean & jerks, 95#/65#
• 10 Burpee box jump overs, 24"/20"
• 20 Clean & jerks, 135#/95#
• 10 Burpee box jump overs, 24"/20"
• 10 Clean & jerks, 185#/125#
• 10 Burpee box jump overs, 24"/20"
• ME Clean & jerks, 225#/155#

February 8, 2018

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  
• Attention potential CrossFitters!  Think you need to already be "in shape" to get started?  Are you intimidated by the intensity or by doing movements you're unfamiliar with?   Checking out this article - "Scared of CrossFit?" - might change your mind!  Our Fundamentals Intro Program runs nearly every Saturday, 8am-10am. Click here to find out more and sign up!  If you're still hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman for a medical professional's take on starting CrossFit with us at CFWP!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Strength

E303x3 of

• 30 Double unders + 8 Front squats @ 63% + 30 Double unders (compare to 1/11)

Conditioning

3 Rounds for time of:

• 20 Toes-to-bar
• 20m Double KB front rack lunge, 53#/35# (10m down and back)
• 200m Run

February 7, 2018

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  
• Attention potential CrossFitters!  Think you need to already be "in shape" to get started?  Are you intimidated by the intensity or by doing movements you're unfamiliar with?   Checking out this article - "Scared of CrossFit?" - might change your mind!  Our Fundamentals Intro Program runs nearly every Saturday, 8am-10am. Click here to find out more and sign up!  If you're still hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman for a medical professional's take on starting CrossFit with us at CFWP!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Skill

E202x5:

• 12 KB swings, 70#/35# + 20m Single arm OH carry (right) + 20m Single arm OH carry (left)

Conditioning

In teams of 2, complete:

• 10x500m Row (alternating, complete 5 each)
• 12x10m Shuttle runs at recovery pace when you come off the rower
• After the runs, rest until it's your turn to row again

February 6, 2018

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  
• Attention potential CrossFitters!  Think you need to already be "in shape" to get started?  Are you intimidated by the intensity or by doing movements you're unfamiliar with?   Checking out this article - "Scared of CrossFit?" - might change your mind!  Our Fundamentals Intro Program runs nearly every Saturday, 8am-10am. Click here to find out more and sign up!  If you're still hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman for a medical professional's take on starting CrossFit with us at CFWP!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Conditioning

25 Min Partner AMRAP of

• 5 Deadlifts, 275#/185#
• 15 C2B Pullups
• 25 Wall balls, 20#/14#

Partners alternate rounds, and bike for total cals when not doing a round.