January 2014

Day 4WOD 140116   Happy Birthday Jim M!!!

Day 3WOD 140115 warm-up – Coach’s Choice “Fight Gone Bad”3 rounds of:1:00 – max effort wall ball1:00 – max effort sdhp – 75/551:00 – max effort box jump – 20”1:00 – max effort push press – 75/551:00 – max effort row (calories1:00 – rest

Day 3WOD 140115 CFG Open… registration opens today! umm… you left your water bottle on the whiteboard

Day 2WOD 140114 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 3 back squatson the odds – 10 ring rowsL1 – starting weight 95/65, increase 20# each roundRx’d – starting weight 115/75, increase 20# each roundSK – starting weight 135/95, increase 20# each round -rest accordingly- For time:1000m row20 stone to shoulder1000m

Day 2WOD 140114  

Day 1WOD 140113 warm-up – Coach’s Choice 10:00 – build a heavy power clean2:00 – set up at 90%AMRAP for 8:00 of:power cleans -rest exactly 5:00- AMRAP in 5:00 of:burpees (no hand release) to 45# plate-head must be behind the plate at bottom of burpee (not over it, or to the side)-entire foot must land

Day 1WOD 140113  

RedShed Rest Day click to read Longevity…     Go Niners!!!

Longevity…   Is that something you think about? Is having longevity on your list of CrossFit goals? … and if it is, what does it mean to you?   Obviously, the coaching (tough love) article inspired me to write… but not because I feel like we need to respond or explain why we do what

Day 6WOD 140111 warm-up – Coach’s Choice EMOM for 10:00 of:1 push jerk(build a heavy jerk over the course of 10:00) -5:00 to set up barbells @ 60%- EMOM for 20:00 of:on the evens – 5 hspu or 10 hrpuon the odds – 5 hang clean & jerk