10 rounds:100m sprint on ergRest 90 seconds Virtuosity? Yesterday, Sam Briggs, 2013 CrossFit Games Champion, posted a video of her performing 472 reps (that’s 10 rounds + 22 double-unders).  She performed all of the snatches unbroken and slipped up on her double-unders just twice. In this 2005 Coach Greg Glassman wrote a letter to trainers discussing the term virtuosity – which is defined in gymnastics as “performing the common uncommonly well.” You can read the article here. Did Sam Briggs approach or achieve virtuosity in this workout?  Post to comments.   Read more

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.” During the first rest period, perform max reps of 95-lb. thruster; the second rest period, 95-lb. power snatch; the third rest period, 95-lb. squat cleans. Score is total reps and calories combined. Learning to Cut the Sugar Check out this NY Time Blog post “Learning to Cut the Sugar” for a short interview with Dr. Robert Lustig of Sugar: the Bitter Truth fame.  ‘Look, breakfast is not the time for your sugar fix. The more sugar you eat at breakfast, the more trouble you’re going to be in.’  Read more

The first open workout of 2014 is a repeat! Parry describes why he's doing the CrossFit Open.Read more

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.” During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups Add all reps to calories for each row.  Score is total reps and calories combined.   CrossFit Open Workout 14.1 Announced Tonight! Tonight is the first night of the 2014 CrossFit Games season. Live, from Atlanta Georgia, Dave Castro will announce the first workout of the CrossFit Open at 6pm MST.  Immediately afterward, top athletes Marcus Hendren and Garret Fisher will go head to head in the workout. You can tune in on the CrossFit Games website for the live coverage and to learn the workout.  And, as always, we’ll have it live on the TV at the shop during the 6pm workout. And then Friday, Roots does 14.1! Get excited, the party...Read more

Back Squat5-5-5-5-5 How to Post Your Scores for The Open As part of each week of the Open, you will need to post your score on the CrossFit Games website after logging in to your athlete account. We recommend highly that you do this while you are at the gym, after you complete the workout. Know the Process1. When you do the workout in class or at the Friday Night Throwdown, you will be given a score sheet.  Your judge will record your reps during the workout and you will sign off on the score sheet.2. At the completion of your workout you will turn in your scoresheet to the coach.  THIS MUST HAPPEN or we have no record of your performance.3. Next, go and report your score on the CrossFit Games website by signing in to your account.4. Over the weekend, and before the Monday at 5pm deadline, Shane...Read more