March 2015

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WOD – April 1, 2015

THANK YOU to ALL of our amazing members for making this Open season leaps and bounds better than last year!  There were lots of “firsts,” PRs, smiles and tears.  Some WODs were nasty, all were challenging and it was all worth it! 

 

Ladies “WOD and wine” night on Saturday 4/11!!

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions. 

 

Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

WOD:

Prep:

kipping pull-up progression

then,

3 rounds of:

max strict pull-ups

rest 2 min between sets

then

100 double-unders immediately following 3rd set of pull-ups

 

 

Training:

“Up side”

For time:

3 pull-ups

3 burpees

6 pull-ups

6 burpees

9,9

12,12

15,15

ending at

18 pull-ups

18 burpees

Post time to comments!

 

Scaling Options:

Pull-ups

  • sub ring rows
  • scale band assisted (thinnest band necessary)
  • scale jumping pull-ups from box

WOD – March 31, 2015

THANK YOU to ALL of our amazing members for making this Open season leaps and bounds better than last year!  There were lots of “firsts,” PRs, smiles and tears.  Some WODs were nasty, all were challenging and it was all worth it!  

 

 Ladies “WOD and wine” night on Saturday 4/11!!  

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions. 

 

Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

WOD:

Prep:

Review kettlebell cleans

then,

KB cleans (1.5/1) – 8 alternating arm KB cleans (4 each arm) EMOM x 8 minutes

 

 

Training:

“To the Mark”

3 rounds for time of:

run 400m

21 Russian KB swings (1.5/1)

21 box jumps (24/20)

Post time to comments!

 

Scaling Options:

run

  • sub 500m row if unable to run
  • scale distance to 200m based on current athletic ability

KB swing

  • scale weight
  • scale reps

box jumps

  • scale to box step-ups
  • scale box height

WOD – March 30, 2015

THANK YOU to ALL of our amazing members for making this Open season leaps and bounds better than last year!  There were lots of “firsts,” PRs, smiles and tears.  Some WODs were nasty, all were challenging and it was all worth it!  Be sure to get those 15.5 scores entered before the deadline Monday night at 8pm. 

 

Ladies “WOD and wine” night on Saturday 4/11!!  

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions. 

 

 

Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

WOD:

Prep:

Bulletproof shoulder complex

 

Strength:

Review snatch

then,

Squat snatch – 5,5,3,3,2,2,1

  • start at 50% 1RM and increase as good form allows
  • suggested escalation:
    • 1st set: 50% 1RM
    • 2nd set: 60% 1RM
    • 3rd set: 65% 1RM
    • 4th set: 70% 1RM
    • 5th set: 75%
    • 6th and 7th set: 75+% 1RM

 

 

Training:

 ”Zippy”

For time:

9 squat snatch (95/65)

9 bar over burpees

6 squat snatch

6 bar over burpees

3 squat snatch

3 bar over burpees

Post time to comments!

 

Scaling Options:

squat snatch

  • sub power snatch + OHS
  • scale to weight that allows 5 touch n’ go squat snatch

WOD – March 27, 2015

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions. 

 

 

Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

 

WOD

 

Training:

” Open WOD 15.5″

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

WOD – March 26, 2015

LAST WEEK OF THE 2015 CROSSFIT GAMES OPEN!!  WE WILL BROADCAST THE FINAL ANNOUNCEMENT TONIGHT AT 8PM.

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions. 

 

 

Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

*****Please note – for the next 5 weeks (duration of the CrossFit Open), we will begin Thursday evening classes at 7:15pm!  We will be broadcasting the live announcement at 8pm, so we want to make sure we can get folks through the workout by the time the announcement is made. 

 

WOD

Prep:

review jerk

then,

1 clean + 1 split jerk + 1 push jerk EMOM x 8 rounds

  • Focus on speed and form

  • Begin at 30-50% jerk 1RM and increase to NO MORE THAN 70% 1RM

 

 

Training:

” The climb “

5 rounds for time of:

5 clean and jerks (ascending weight)*

10 box jump overs

*Increase the weight each round per below

  • men – 95/115/135/155/175

  • women – 65/85/105/115/135

  • If you reach a ceiling weight, then weight should remain unchanged from that point onward.  If you fail at a weight, then reduce weight by 10%.

 

Post time to comments!

 

 

Scaling Options:

Clean and jerk

  • reduce weight by 10-20lbs each round.  Just be consistent!

box jump overs

  • scale to step overs

WOD – March 25, 2015

LAST WEEK OF THE 2015 CROSSFIT GAMES OPEN!!  LETS HIT IT HARD!!

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions. 

 

 

Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

*****Please note – for the next 5 weeks (duration of the CrossFit Open), we will begin Thursday evening classes at 7:15pm!  We will be broadcasting the live announcement at 8pm, so we want to make sure we can get folks through the workout by the time the announcement is made. 

 

WOD

Prep:

Kipping pull-up progression

then

3 pull-ups (strict/scaled strict) + 2 push-ups EMOM x 5 min

 

 

Training:

“Cindy”

AMRAP 20 min of:

5 pull-ups

10 push-ups

15 squats

(last completed 6/14/14)

 

Post total + partial rounds completed to comments!

 

 

Scaling Options:

Pull-ups

  • sub ring rows
  • scale band-assisted or jump from lowest box possible

Push-ups

  • scale push-up from knees or band assisted

WOD – March 24, 2015

LAST WEEK OF THE 2015 CROSSFIT GAMES OPEN!!  LETS HIT IT HARD!!

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions. 

 

 

Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

*****Please note – for the next 5 weeks (duration of the CrossFit Open), we will begin Thursday evening classes at 7:15pm!  We will be broadcasting the live announcement at 8pm, so we want to make sure we can get folks through the workout by the time the announcement is made.  

 

WOD

Strength:

Front squat – 5,5,5,5,5,5 (rest 90 seconds between rounds)

  • start at 50-60% 1RM and increase 5% each round as tolerated

 

Training:

“Bull Horns”

With a 15 minute time cap, complete as many rounds of the following using a single barbell:

run 200m

1 squat clean (135/95)

1 deadlift (135/95)

run 200m

2 squat cleans

2 deadlifts

run 200m

3 squat cleans

3 deadlifts

etc, increasing by 1 squat clean and 1 deadlift after each 200m run

 

Post highest completed + partial rounds to comments!

 

 

Scaling Options:

Run

  • sub 250m row

squat clean and deadlift

  • scale weight to 40-50% CLEAN 1RM

WOD – March 23, 2015

LAST WEEK OF THE 2015 CROSSFIT GAMES OPEN!!  LETS HIT IT HARD!!

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions. 

 

 

Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

*****Please note – for the next 5 weeks (duration of the CrossFit Open), we will begin Thursday evening classes at 7:15pm!  We will be broadcasting the live announcement at 8pm, so we want to make sure we can get folks through the workout by the time the announcement is made.  This change was effective Thursday, 2/26.

 

WOD

Prep:

bulletproof shoulders

 

 

Strength:

Perform the following complex every 2 minutes x 8 rounds:

1 snatch pull+ 1 hang power snatch + 1 power snatch + 1 OHS

  • begin at 50-60% power snatch 1RM and increase as good form allows

 

 

Training:

“over/under”

8 min. AMRAP

9 power snatches (75/55)

30 DUs

(last completed 11/21/13)

 

Post completed + partial rounds to comments!

 

 

Scaling Options:

Power snatch

  • reduce weight to 40-50% 1RM

Double unders

  • scale to max doubles in 30 seconds
  • scale to 75 singles

WOD – March 20, 2015

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.  Kayla’s first day with S2CF was Tuesday, 3/10.

 

 

Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  More details to come.  Please tell your friends and family about the new process!

 

*****Please note – for the next 5 weeks (duration of the CrossFit Open), we will begin Thursday evening classes at 7:15pm!  We will be broadcasting the live announcement at 8pm, so we want to make sure we can get folks through the workout by the time the announcement is made.  This change was effective Thursday, 2/26.

 

WOD

Training:

Open WOD 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Workout 15.4 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

 NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.


 

WOD – March 19, 2015

****The driveway may be icy in the morning.  Please be careful and take that into consideration when deciding to run or row.

Join us tonight at 8:00 p.m. at the gym  for the live broadcast of 15.4!!

The Open
February 26 – March 30, 2015
15.4: March 19-23
15.5: March 26-30

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.  Kayla’s first day with S2CF was Tuesday, 3/10.

 

 

Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  More details to come.  Please tell your friends and family about the new process!

 

 

*****Please note – for the next 5 weeks (duration of the CrossFit Open), we will begin Thursday evening classes at 7:15pm!  We will be broadcasting the live announcement at 8pm, so we want to make sure we can get folks through the workout by the time the announcement is made.  This change was effective Thursday, 2/26.

 

WOD

Prep:

Bullet proof shoulder complex

Training:

“Spring!!”

7 rounds for time of:

Run 200M

10 Wall balls (20/14)

 

***Post time to comments!

 

 

Accessory work:

10 minutes of mobility/stretching

 

 

Scaling options:

200M Run

  • Row 300M

Wall Balls

  • scale to a lighter wall ball