In teams of 2, row 10k. Partners must each row 5,000m in equal increments. Before workout begins, partners will commit to the increment they will hold throughout the workout. Example, partners can choose to each row 250m, 500m, 600m, 1,000m each turn, but this must stay consistent throughout the 10k. Don’t forget! The CrossFit Total starts tomorrow. Check out the details in yesterday’s post and come prepared to rock it! We’ll post a helpful spreadsheet tomorrow!  Read more

On an 8-minute running clock, perform 1 minute each of: Squats Push-ups 20-inch box jumps Pull-ups Inverted burpees Wall-ball shots, 20-lb. ball Burpees Double-unders Post reps completed for each exercise, and total reps completed to comments. That’s right, on Monday and Tuesday of this coming week, we’ll complete The CrossFit Total within each group class! We’ll test the following 1 rep maxes on each day: Monday – back squat and deadlift, 1-1-1 Tuesday – press, 1-1-1 What is the CrossFit Total, you ask?  It’s the sum of your (unbelted, so don’t ask) one rep max deadlift, back squat, and shoulder press. The CrossFit Total protocol consists of taking 3 attempts to find your heaviest load for each movement. The combined total of these movements can then be used to see where you stack up in your journey from beginner to advanced athlete status. It’s also a great way to check-in...Read more

CrossFit Open 12.1 Complete as many reps as possible in 7 minutes of: Burpees This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. Additional Notes The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made. If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed. We are excited to announce a new product that we’ll have on-hand at...Read more

Open Tally: 47 athletes signed up! For time: 15 jerks 45 pull-ups 12 jerks 36 pull-ups 9 jerks 27 pull-ups Use the same load for the jerks that you used for the cleans on Tuesday’s WOD. The CrossFit Open has come a long way since it first debuted in 2011. Here’s a fun little trivia. Post your guesses to comments. Workout reporting via the Games site experienced some technical difficulties in 2011. By how many days was the submission time extended for 11.1? How many workouts were in the Open in 2011 and 2012? In what year did the Games move from Aromas to The Home Depot Center? How much was it to compete in the 2011 Open, how much does it cost now? How many workouts have been repeated over the course of The Open years?Read more

Open Tally: 39 athletes signed up! 3 rounds for time of: Row 500 meters 25 GHD sit-ups 25 hip extensions Before I had kids, I swore that my kids would be Paleo. A corn chip would never touch their lips, they would never have sugar, and they would be raised on grassfed meat varieties only. Well, that didn’t happen. Now I’m not saying that we eat Cheerios for breakfast, have brownies for snack, and hit McDonald’s every night for dinner – we’re still 90% Paleo – but we have found a balance.  For the most part, our house remains a temple for good food choices. Sure, during the holidays we let it slide a tad, but we’re quick to get back on the wagon. Staples in the weekly rotation that are not Paleo include rice a few times a week and gluten-free waffles (every) Saturday morning. Over the holidays I...Read more