• 03/28/15: Closing The Open!Today is the last Saturday for the 2015 CrossFit Open.  It has been an absolute blast to see so many of you try these workouts and set so many personal records.  We hope that it has been a rewarding experience for those of you who participated.  I know it can be extremely nerve racking, and most of the time you walk away with you head down saying that you could have done better.  Remember, you signed up for the Open to test yourself.  There is no failure.  There is this priceless knowledge that you now have regarding your fitness because you were held to a certain standard and challenged to do things you would not have normally done.  Looking ahead to next year, your goal is to be better across all of the workouts.  The only way you can do that is to continue to try new things, work on new skills, and challenge yourself to get stronger, faster, and more flexible.  You have repeatable and measurable data.  Use it to make yourself better!  Congrats again, and good luck to everyone completing the workout today.  Make sure to stick around today to celebrate with some good people, awesome food from KBK, and some adult beverages.  Everyone is invited, whether you did the Open or not.  Party starts at 12pm.  We hope to see you all there! Today's Workout: - 7:30 & 8:30am
    • Skill - Row 20-30-40 calories alternating with a partner (Each person rows 3 times) Focus is on technique, but don't jog the row!
    • Conditioning
      • 40 Goblet Lunges (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 30 Toes To Bar
      • 30 Goblet Lunges
      • 20 Toes To Bar
      • 20 Goblet Lunges
      • 10 Toes To Bar
      • 10 Goblet Lunges
    • 25 Cals for time - Assault Bike
    15.5 Open Workout - Heats starting @ 9:30am
    • For Time
      • 27-21-15-9 reps of
        • Calorie Row
        • Thrusters (95 / 65)
    Scaled & Masters 55+ Rx Weights – 65#/45#  – Masters 55+ Scaled Weights – 45#/35# A huge thank you to the woman behind the camera over the past 5-weeks.  Becky took some amazing photos, and didn't too shabby in the Open either! Thank you so much, Becky!
  • 03/27/15: 15.5 Has Been Announced!15.5 has been announced.  Here is the workout for Rx Men/Women
    • For Time
      • 27-21-15-9 reps of
        • Calorie Row
        • Thrusters (95 / 65)
    Scaled & Masters 55+ Rx Weights - 65#/45#  - Masters 55+ Scaled Weights - 45#/35# So, the last workout of the Open is here.  15.5 is at the heart of CrossFit with a light load, high rep couplet.  This workout for most people will be more mental than physical, meaning you can likely handle the weight, but how hard do you want to push?  What is the right amount of effort on the 27 calorie row that will not completely empty your tank, but also won't leave you with the, "I could have gone faster," taste in your mouth.  The clock will not save you.  Just remember, the faster you go, the sooner it is over, and the sooner we can all celebrate!  Good luck to everyone wrapping up their 2015 CrossFit Open this upcoming weekend. Today's Workout:
    • Skill - EMOM10 - 3 Hang Power Cleans (Start @ 65-70% of your 1RM and increase)
    • Conditioning - For Time
      • 20 Burpees
      • 30 Abmat Sit Ups
      • 40 KB Swings (Sx = 35#/26# - Rx = 53#/35#)
      • 50 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 40 KB Swings  (Sx = 35#/26# - Rx = 53#/35#)
      • 30 Abmat Sit Ups
      • 20 Burpees
    • Finisher - 3 x 10 Strict TTB
  • 03/26/15: Last Open Workout Announced Tonight @ 8PM!Close The Open BBQ @ CrossFit 908 - Saturday, 03/28 starting at 12pm.  Food will be provided by Kettlebell Kitchen (Pulled pork, Chipotle Chicken, Sweet Potato Mash, and Broccoli)  Should be delicious.  Feel free to bring an item to eat or drink as I’m sure we’ll all be very hungry, and some of us thirsty!  Looking forward to seeing as many of you there as possible!  All are welcome!
    • Reminder - Classes this Saturday
      • Regular workouts @ 7:30 & 8:30am
      • Open workouts starting at 9:30am
    Today is Thursday Yoursday.  You can come to any of today’s regularly scheduled classes to work on a skill, lift, make-up a workout you missed, or just hang out.  Use your coaches to help you progress on a movement.  I know that many of you have been frustrated with at least one movement that has been in the Open.  Use today to work on that movement.  
  • 03/25/15: Thruster PrepClose The Open BBQ - @ CrossFit 908 Saturday, 03/28 starting at 12pm.  Food will be provided by Kettlebell Kitchen (Pulled pork, Chipotle Chicken, Sweet Potato Mash, and Broccoli)  Should be delicious.  Feel free to bring an item to eat or drink as I'm sure we'll all be very hungry, and some of us thirsty!  Looking forward to seeing as many of you there as possible! Today's Workout: - My guess (along with 99% of the CF population) is that Thrusters are coming this week.  Work on your technique and baseline your Thruster strength.
    • Thrusters - 5 x 3 taken from the ground.  Build weight each set.  Work to a 3RM.
    • Conditioning - AMRAP20
      • Run 400M (Please watch out for potholes.  Hoping they will be fixed soon!)
      • 25 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
    • Finisher - Foam Roll Quads - 2 min each leg / Couch Stretch - 2 min each leg
  • 03/24/15: Triple DReminder – Close the Open BBQ @ CrossFit 908 next Saturday @ 12pm.  We will be starting the heats for the Open workouts @ 9:30am instead of 8:30am.  There will be an additional Non-Open class next Saturday @ 8:30am. Today's Workout:
    • Conditioning - 5RFT
      • 50 Double Unders
      • 12 Deadlifts (Sx = 95#/65# - Rx = 155#/105# - CRx = 205#/135#)
      • 12 Dumbbell Push Press (Sx = 30#/20# - Rx = 40#/30#)
    • Finisher - 3Rds
      • :30 Hollow Hold
      • :20 Handstand Hold
  • 03/23/15: An Antagonizing Start To The WeekToday's Workout:
    • 21-18-15-12-9-6-3 (Sx - Start @ 15 / Rx - Start @ 18 / CRx - Whole Shebang / Still think it is too easy? Try chest to bar pull ups)
      • Pull Ups
      • Burpees
    • Finisher - Foam Roll Lats / Stretch Pecs / Banded Shoulder Stretches
  • 03/22/15: Sunday UpdateReminder - Close the Open BBQ @ CrossFit 908 next Saturday @ 12pm.  We will be starting the heats for the Open workouts @ 9:30am instead of 8:30am.  There will be an additional Non-Open class next Saturday @ 8:30am. The week ahead:
    • Mon - Couplet
    • Tue - Triplet
    • Wed - Thruster + Couplet
    • Thurs - Yours
    • Fri - TBD
    • Sat - Open WOD 15.5 - The end is in sight!
    • Sun - Open Gym
  • 03/21/15: CrossFit Open Workout 15.4Today's Workout - 7:30am Only
    • EMOM10 - 1 Power Clean - Start @ 70% of 1RM and attempt to reach 90%
    • Conditioning - AMRAP8 -
      • 10 Hang Power Cleans (Sx = 75#/55# - Rx = 95#/65# - CRx = 115#/75#)
      • 10 Push Press (Same as HPC)
    • Finisher - Stretch Hamstrings / Foam Roll Lats / Lax ball scapula and deltoids
    CrossFit Open Workout 15.4 - (Men's and Women's RX) - 8:30am / 9:30am
    • AMRAP8 -
      • 3 HSPU
      • 3 Cleans (185# / 125#)
      • 6 HSPU
      • 3 Cleans
      • 9 HSPU
      • 3 Cleans
      • 12 HSPU
      • 6 Cleans
      • 15 HSPU
      • 6 Cleans
      • 18 HSPU
      • 6 Cleans
      • 21 HSPU
      • 9 Cleans
      • Continue in this pattern until the 8 minutes are up.  HSPUs increase by 3 reps each set and Cleans increase by 3 reps every THREE sets.
    The scaled version of this workout is the following: AMRAP8 – (Athletes will use two barbells)
    • 10 Push Press (95#/65#)
    • 10 Cleans (115#/75#)
    Notes about the RXd version of this workout.  If you can do 5+ kipping handstand push ups in a row, then you can do the RX version of the workout.  Otherwise, you will be performing the scaled version.  This is for safety reasons.  To spend the majority of 8 minutes upside down crashing down on your neck after each rep is not safe.  We want to make sure you can perform safe, controlled reps.  The standards for the handstand push up are very difficult to meet.  Getting no-repped in this workout is a given.  Have fun with the workout, and remember that the best thing about the Open is it teaches us all about our limitations and sets new training goals for next year.
  • 03/20/15: 15.4 is HereThe fourth of five workouts has been announced for the 2015 CrossFit Open.  For RX Men/Women it is the following:

    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. The scaled version of this workout is the following: AMRAP8 - 
    • 10 Push Press (95#/65#)
    • 10 Cleans (115#/75#)
    Initial thoughts.  For the Rx division, it will be critical to stay paced on both the handstands and cleans.  I think single reps on cleans to keep the heart rate down and save the low back, especially if you will be kipping your handstand push ups.  Standards on the HSPUs are no joke, and you better believe we will be adhering to them.  Don't rush your HSPUs and end up with a bunch of no reps.  Smooth is fast in this workout. Today's Workout:
    • Handstand Practice - 20 minutes (focus is on push ups for those who are close and those who have them.  Otherwise, continue to work on your progressions)
    • Conditioning - 6 x 500M Row Intervals (90%+ Effort each row) - Alternate with a  partner or rest 2 min.  After each row interval, each partner must complete either 25 double unders (rx) or 50 single unders (scaled)
    • Finisher - 3 x 10 Strict Toes to Bar
  • 03/19/15: YoursdayToday is Thursday Yoursday.  You can come to any of today's regularly scheduled classes to work on a skill, lift, make-up a workout you missed, or just hang out.  Use your coaches to help you progress on a movement.  I know that many of you have been frustrated with at least one movement that has been in the Open.  Use today to work on that movement. Open workout 15.4 is announced tonight @ 8pm.  What can we expect from Mr. Castro?  
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