Last Day of the CrossFit Opens. Everyone please feel free to bring some beers and hangout after the workout is over. We all worked hard for the past 7 weeks and deserve the opportunity to celebrate!
Normal Classes: 10 am and 11 am
Competition Class: 12pm
Joint Mobility and Warm Up
10 min Goat Work
Teams of 2
Max Reps in 2 Min/ 1 Min Rest
Tire Flips- can work together
Air Squats- one partner must sit at 90 degree squat position while other partner squats
Hill Run- one partner waits at bottom w/25# 45# plate overhead
Box Jump- one partner is in plank position while other partner is jumping
There are no rules on how long one partner works compared to the other.
Part A: WOD 11.6
Squat/ Deadlift 12×2 at 65% 1 RM
Fuck Harders (glute bridge raise)
Joint Mobility and Warm Up
As a Team of 2 Complete the following
50 Tire Flips
30 Ground to Shoulder W/ Stone
100 KB Swings
This is a total amount of reps, you have to finish one exercise and move to the next, and only one partner can work at a time. Have fun and kill it!
Have you ever wondered what CrossFit might sound like if it came in a package with a Surgeon General’s warning? Well, I have! Allow me to indulge for a moment…
Contents of CrossFit may cause extreme sweating, overall fatigue, temporary soreness, muscle spasms and nausea. Users may experience sudden changes in body temperature, elevated heart rate, bursts of adrenaline and shortness of breath.
Extended use may contribute to changes in quality of life, increased mobility and improved physical endurance, as well as strengthening of the user’s mental acuity and social capacity.
By-products of CrossFit, such as muscle mass, flexibility, speed and power, can remain in the body for extended weeks at a time, with known consequences. The storage of these by-products increases the possiblilties for chronic, as well as residual, effects on performance, even after the acute reaction to the initial workout has worn off. Of special note are the long-term developmental effects in adults, who are particularly vulnerable toCrossFit’s behavioral and psychological effects.
Among the known or suspected chronic effects of CrossFit is weight loss, which can result in lower blood pressure, decreased blood sugar, and improved cholesterol levels. CrossFit helps reduce signs of aging, elevate appetite, increase lung function, improve immune response, and boost overall health.
Although more research is required, recent national surveys report that 98% of heavy users experience some or all of those symptoms.
CrossFit is habit forming, and may cause extreme dependence resulting in withdrawal symptoms.
CrossFit is not for everyone. Ask your doctor if constantly varied, functional movement performed at high intensity is right for you.
Warm up and Joint Mobility
Teams of 4 Complete the following
200 Thrusters 95#/65#
Each team member must complete 2- 100 meter Sled Sprints 115#/75#
100 Tire Flips
Only one team member can work at a time, the exercises must be completed in the order listed.
Tonight is the opening night for the CrossFit Games. This is a huge event for our community and will recognize the fittest man, woman, and gym on earth. There are some very strong contenders from the North East this year and it will be interesting to see if we can take any of the titles. I will have the games streaming live tomorrow at the gym, but if you can’t make it to the gym you can still watch the games by clicking on the games link to the right.
So far I have 3 Paleo challenge participants who have submitted their results. Today will be the last day to submit your results, I will be picking a winner on Sat.
We currently have 22 contestants for the Throw Down this Saturday. There are still a couple open spots if anyone is still interested, let me know by today.
Please park behind the building in the field tomorrow for the throw down. There are going to be a lot of people and this will help manage the parking situation.
All athletes who are not participating in the throw down:
Part A: Box Squat
12×2 @55% of 1 RM
Part B: Deadlift- accelerate through the entire movement
12×2 @55% of 1 RM
Part C: 4 Sled drags w/ 105#
Part D: 3 x
10 wall balls
10 tire flips with in and out jump
For athletes participating:
Come in, warm up, ask any questions you might have.
I will run you through some stretching and rolling to get ready for tomorrow.