"The craving for equality can express itself either as a desire to pull everyone else down to our own level...or as a desire to raise ourselves up along with everyone else." -Friedrich Nietzsche
8:30am class is now 9:00am
Reminder!!! Starting March 1, our 8:30am class is now a 9:00am class. We had a lot of requests for this due to school drop off's.
WOD 14.1 is DONE!
Congratulations to everyone that completed our first open WOD of 2014....and for many of you, it was your first ever Open WOD. I hope you are proud of yourselves and I hope you proved something to yourself...that you CAN do this CrossFit stuff! Is it hard?? YES!!!....but that's why we love it. Because we doubt our abilities...face our fears...and then go kick that fear right in the teeth!!
Now, let us get ready for the second week. This Thursday, CrossFit HQ will release 14.2....in the same way as they did 14.1, by a live announcement via http://games.crossfit.com/ . What should you do between now and then.. rest??? ...workout hard??? YES!!...you do both. I mentioned this for 14.1...but I suggest that if you plan on doing your best in 14.2 - 14.5, you should rest on Wednesday of this week and workout on Thursday. Most athletes are sluggish the day after their rest day...but at their peak 2 days after. If you have a good plan then do your thing...but if not...try this method.
Tomorrows WOD (do your math before the WOD Please)
A) 10min warm up
B) 7 sets of Front Squats: (20 min cap)
Set 1 – 5 reps @ 50%
Set 2 – 4 reps @ 55%
Set 3 – 3 reps @ 60%
Set 4 – 3 reps @ 65%
Set 5 - 3 reps @ 70%
Set 6 - 3 reps @ 75%
Set 7 - Max Reps
Rest 2 min between sets
C) AMRAP in 15 min of:
- 5 Squat Clean and Jerk (165/110)
- 10 Bar over Burpees
Todays WOD:
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