Make It Count

Gilly taking advatage of the "Redo"

With more than fifty names on the whiteboard completing week one of the CrossFit open we may have one of the largest teams in northern California.  But we need everyone to log onto the games page, sign up and and submit your score. It is a very cool thing to see your name posted up there with twenty thousand other CrossFit athletes from around the world, don't miss out. You have until Sunday to register and log your score. Tuesday we get our second workout.

___________________

Workout:

Back Squat
5-5-5-5-5

Make It Count

Gilly taking advatage of the "Redo"

With more than fifty names on the whiteboard completing week one of the CrossFit open we may have one of the largest teams in northern California.  But we need everyone to log onto the games page, sign up and and submit your score. It is a very cool thing to see your name posted up there with twenty thousand other CrossFit athletes from around the world, don't miss out. You have until Sunday to register and log your score. Tuesday we get our second workout.

___________________

Workout:

Back Squat
5-5-5-5-5

Routine

Mackinzie with  new schedule doing pullups at 10am

It is Wednesday once again. It has been a week since we ran Open workout 1 and the energy build up and excitement about the competition has mellowed with the extension of the competition. We want to use today as a preparation day for next week. We will run the workout competition style with judges. We are doing this to both keep the routine and to keep practicing judging and competing on Wednesdays.

__________________

Workout:
Complete as many rounds as possible in 10 minutes of:

95 pound Push press, 15 reps
30 air squats

Routine

Mackinzie with  new schedule doing pullups at 10am

It is Wednesday once again. It has been a week since we ran Open workout 1 and the energy build up and excitement about the competition has mellowed with the extension of the competition. We want to use today as a preparation day for next week. We will run the workout competition style with judges. We are doing this to both keep the routine and to keep practicing judging and competing on Wednesdays.

__________________

Workout:
Complete as many rounds as possible in 10 minutes of:

95 pound Push press, 15 reps
30 air squats

Rest As Needed

Karla Shooting High

For the next six weeks the gym programming will not be following our regular three on one off system. We will be running the Open competition workout on Wednesdays and Saturdays. Monday, Tuesday and Friday will be normal and Thursdays will be a recovery workout. Sunday will be a practice and make up day.

You will need to be good stewards of your own bodies and rest as needed. We want to ensure the best performances possible on competition day and keep improving our fitness.

____________________

Workout:

Shoulder Press 3-3-3-3

Push Press 3-3-3-3

Rest As Needed

Karla Shooting High

For the next six weeks the gym programming will not be following our regular three on one off system. We will be running the Open competition workout on Wednesdays and Saturdays. Monday, Tuesday and Friday will be normal and Thursdays will be a recovery workout. Sunday will be a practice and make up day.

You will need to be good stewards of your own bodies and rest as needed. We want to ensure the best performances possible on competition day and keep improving our fitness.

____________________

Workout:

Shoulder Press 3-3-3-3

Push Press 3-3-3-3

36 Weeks

Olivia as Rx'd.

Role models come in all different ways at all different times in our lives. Olivia is a woman who paves her own path. She has consistently done CrossFit for 36 weeks of her pregnancy and just completed the first workout of the 2011 CrossFit games season with baby on board. Way to go Olivia.

___________________

Workout:

Three Rounds of

Row 500 meters
135lb Front squat, 12 reps
21 Pull-ups

36 Weeks

Olivia as Rx'd.

Role models come in all different ways at all different times in our lives. Olivia is a woman who paves her own path. She has consistently done CrossFit for 36 weeks of her pregnancy and just completed the first workout of the 2011 CrossFit games season with baby on board. Way to go Olivia.

___________________

Workout:

Three Rounds of

Row 500 meters
135lb Front squat, 12 reps
21 Pull-ups

Putting In The Time

Meagan working her handstand.

It has been proven time and time again that if you work on things you are not good at you will get better at not only those things but the things you are good at as well.

Basic gymnastics skills are a common weakness, having a plan of how to get better will help you tremendously.

___________________

Practice Day:

Pistol Progressions, 15 minutes

Handstand Push Up progressions, 15 minutes

Muscle Up progressions, 15 minutes

Putting In The Time

Meagan working her handstand.

It has been proven time and time again that if you work on things you are not good at you will get better at not only those things but the things you are good at as well.

Basic gymnastics skills are a common weakness, having a plan of how to get better will help you tremendously.

___________________

Practice Day:

Pistol Progressions, 15 minutes

Handstand Push Up progressions, 15 minutes

Muscle Up progressions, 15 minutes