Category: Competition

* Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A.Aerobic Restoration25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:* Swim (this is my first choice, and if you have an ocean, even better)* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)* AirDyne (keep the pace conversational and relaxed)* Cycling (get outdoors and enjoy the scenery as you ride)* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to…

* Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE WOD: 1) Handstand Push-ups: 10 minutes EMOTM Work a normal, no deficit Handstand Push-up. The goal here should be speed and efficiency. Pick a rep count you can maintain for all 10 minutes. 2) Push Jerk: 5-5-5-5-5 Warm-up as needed. Rest 2 minutes between sets. Establish a 5RM, your other 4 working sets should be within 80% of your 5RM for the day. 3) 4 rounds AQAP: 5 Shoulder-to-Overhead 185/123 10 Deadlifts 185/123 15 Pull-ups Work with a load that you can Push Press/Jerk, no Split Jerking. 4) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. 5) Flight Simulator: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-unders You must stop, and break between each set. If you trip up you must start the set over. Time cap…

* Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE WOD: 1) 20 minute EMOTM: Odd, Bar Muscle-ups, Even, Pistol Squats If you can’t do a Bar Muscle-up work a Pull-up, if you subbed Pull-ups yesterday for Muscle-ups, then do Ring Dips. Pistols should be no more than 5 reps/leg, work on speed and keep it to just a basic Pistol, practice not holding your foot if you normally do. 2) 12 minutes EMOTM: Minutes 1-4, 2 Power Snatch, Minutes 5-12, 1 Power Snatch Starting weight should be around 70% of your 1RM Power Snatch. Add weight each minute as deemed fit. Doubles should not be touch and go, they should be drop and reset. Goal is heavy volume, if you use this to build to a PR no more than…

* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Box Jumps 24/20 The Open starts in 5 weeks, if you are training FOR the open and can’t do a Muscle-up you have two options. Are you close, then spend this time working on some facet of the Muscle-up. If you still feel a long way off, then use this time to build volume in on your Pull-up, ideally a Chest-to-bar which will also be in the Open. Box Jumps should be no more than 15 reps per round. 2) Back Squat: 20 minutes build to a Heavy Single Take any approach you like to this. You could go for a PR, match, our keep it “lighter” at 90%, all depends on what you’re feeling today. Warm-up as needed,…

* Watch Dani, Trevor, Tyler, and Mat at the East Coast Championships live HERE!!! ** This Saturday (25th) the 10:30 AM Class Will  Be Cancelled *** 2014 Evening Class Schedule Change HERE **** New Products/Supplements..A Little Info HERE ***** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Snatch: 15 minute Build to a Heavy Single Spend no more than 15 minutes. Treat this like a competition. Take as much or little rest as needed, take as many attempts as needed. No more than 3 failed attempts in a row. 2) Clean and Jerk: 15 minute Build to a Heavy Single Spend no more than 15 minutes. Treat this like a competition. Take as much or little rest as needed, take as many attempts as needed. No more than 3 failed attempts in a row. 3) Bar Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain for all 10…