Thursday Workout: OH Squats, Slam Balls, Box Jump, L-Sit Cash Out

Sign up for the Open Today!

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WOD

Level 1

3 Rounds for Time:

  • Goblet Squat x 15
  • Box Jump Step Down (18/12) x 20
  • Slam Ball (20/15) x 25

Level 2

3 Rounds for Time:

  • Overhead Squat (95/65) x 15
  • Box Jump Step Down (24/20) x 20
  • Slam Ball (30/20) x 25

CASH OUT

Accumulate 1-2 Minutes in an L-Sit Hold – each time you break perform 15 double unders

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 31 Habitat Build Day!
  2. Register for the 2015 CrossFit Games Open!

You Against You – Sign up for the CF Games 2015 Open!

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The 2015 CrossFit Games Open is right around the corner, and each year it is an exciting and humbling experience.  You might be asking yourself, should I compete?  With the addition of the scaled division in this year’s open, it really is the most inclusive open season yet.  Our answer: why not compete?

The Open is for Everyone

The Open will feature an “Rx” and “Scaled” division this year, leaving more options for first-time competitors or those of you who just aren’t sure about which level to compete.  The focus should be on you, and how you can continue to better yourself.  More importantly, the focus should be on having fun!  The great thing about CrossFit and the community we have in the gym is that we get to celebrate each other’s successes, and we get to help each other up when we fail.  All in all, we are one big team.

When you hear the words “3-2-1 Go!”, you are moving because you want to see what you can accomplish.  It’s you against you. The open is no different from the time and effort you put into the workouts each week, and it’s a chance for us to cheer each other on and push the boundaries of what we can do, mentally and physically.  It’s about hitting new PR’s, cheering on your fellow CrossFitters, and celebrating in each other’s accomplishments.  Of course, with any competition, there are going to be ups and downs.  Some workouts may play to your strengths, and some workouts may not.  At the end of the day, it’s just another workout, and it’s just you against you.  Those nerves that you have about competing are a good thing – channel them and take advantage of that energy and compete with us!  Register on the CF Games Site

Schedule Changes/Updates During the Open

  • We will be canceling the 10am CrossFit Make-up class each Saturday during the Open (February 26 – March 30)
  • Open workouts (judged times/heats) will take place from 9-11am each Saturday! (Please note that we can coordinate with you if you can’t make one of those Saturday times).  The Sunday “Competition Class” (4-5:30pm) will also be another option for getting the open workouts completed.

**The Open workouts will be released every Thursday night, 8pm ET.  Most likely, we will be programming them as part of our daily WOD on Friday or the following Monday, depending on the movements and what we’ve done that week.  The regular daily WOD won’t be “judged”, so if you are participating in the open you’ll need to have a judge (i.e. come on Saturday from 9-11am).  Each Saturday you are expected to judge your fellow competitors and sign yourself up for a heat. Everything will be much more clear as we get closer to the date, but if you have any questions for now you can email Scott.

Get Pumped, and Get Ready!

Wednesday Workout: Back Squats, Power Snatch, Burpee, Run (or Row)

The Habitat Build Day is this Saturday (Jan 31)!  Please RSVP on Facebook ASAP so we can let them know how many are coming, and feel free to bring others along if you want.  Thanks!

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STRENGTH

Back Squat, 3-3-3

Notes: Work around 75-80% of your 1RM

WOD

Level 1

2 Rounds for Time:

  • Hang Power Snatch x 10
  • Burpee x 20
  • Run x 200m (or Row x 250m)

Level 2

2 Rounds for Time:

  • Power Snatch (115/85) x 15
  • Burpee x 25
  • Run x 200m (or Row x 250m)

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 31 Habitat Build Day!
  2. Register for the 2015 CrossFit Games Open!

Tuesday Workout: Ring Dips, Team SuperFit Cary WOD 2

The Habitat Build Day is this Saturday (Jan 31)!  Please RSVP on Facebook by Tuesday night so we can let them know how many are coming, and feel free to bring others along if you want.  Thanks!

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STRENGTH

Ring Dip, AMRAP(-1) x 3 sets

WOD

Complete in 2 Person Teams, “Relay-Style”

20-15-10 reps of each for time:

  • Row Calories
  • Deadlifts (Rx: 225/155) (Novice: 185/125)

Notes:  Each team member must complete the workout. For example, teammate 1 goes first and completes the 20-15-10. Then, he/she will tag in their teammate 2 who will then complete the same rep scheme. Score will be total time it takes both team members to get through the workout.  If you are competing in Team SuperFit on Feb 7 or 8 and plan to do this workout with your teammate, keep in mind there is a 9 minute time cap on this workout (any rep not completed within 9 minutes is a second penalty).  However, there won’t be a time cap on it today for the regular workout.

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 31 Habitat Build Day!
  2. Register for the 2015 CrossFit Games Open!

Monday Workout: Clean Complex, AMRAP 7

The Habitat Build Day is this Saturday (Jan 31)!  Please RSVP on Facebook so we know how many will be there, and feel free to bring others along if you want.  Thanks!

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STRENGTH

3 Sets:

Clean (full squat) + Push Press + Push Jerk + Split Jerk

Notes: Focus on technique – choose a weight that is challenging but allows you to get through the complex with solid form each set.  Add weight each set as possible.

WOD

Level 1

AMRAP 7:

  • Goblet Squat x 10
  • Dumbbell Push Press x 10
  • Jump Rope Single x 40

Notes: Can also do hang clean + front squat with barbell for L1 – choose challenging weight

Level 2

AMRAP 7:

  • Squat Clean (95/65) x 10
  • Shoulder to Overhead (95/65) x 10
  • Double Under x 20

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 31 Habitat Build Day!
  2. Register for the 2015 CrossFit Games Open!

Sunday 1/25 Comp Class

Registration for the 2015 CrossFit Games Open is now LIVE!  The 2015 Open begins on February 26.

REGISTER HERE

A.  Work up to heavy Seqment Snatch

Notes:

Use clock to ensure a full second below the knee and at bottom of the squat

B.  EMOM – Add one deadlift and one burpee each round until all reps are unable to be completed within one minute

  • 5 Deadlifts
  • 10 Burpees

Notes:  Pick a weight that allows you to be:

  1. Fast off the floor
  2. Maintain midline tension through set (i.e avoid re-tensioning or re-gripping at the bottom of the rep -> reload at the top)
  3. No belts, and no bouncing.

C.  For time: Accumulate 300 calories on the rower in teams of two

Notes:

  1. Perform in male/female teams if possible

Friday Workout: Row, Jump, Pull-up, Db Snatch, DU

Hey Everyone – Be sure to join in on our Nutrition Workshop at 10am this Saturday!  RSVP on Facebook so we know how many will be there.  Thanks!

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WOD

Level 1

3 Total Sets:

  • Row x 350m
  • Burpee Box Step Up (18/12) x 10
  • Ring Row x 15
  • Hang Dumbbell Snatch Alternating Arms x 20
  • Jump Rope Single x 60
  • Rest 4 Minutes

Level 2

3 Total Sets:

  • Row x 500m
  • Burpee Box Jump (24/20) x 10
  • Chest to Bar Pull-up x 15
  • Dumbbell Snatch Alternating Arms (55/35) x 20
  • Double Under x 30
  • Rest 4 Minutes

Notes: PACE yourself.  Goal is to increase effort each set, and try to be consistent.

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 24 Nutrition Workshop at 10am in the Lower Room!
  2. January 31 Habitat Build Day!
  3. Register for the 2015 CrossFit Games Open!

Thursday Workout: Deadlifts, KBS, Push-up

Hey Everyone – Be sure to join in on our Nutrition Workshop at 10am this Saturday!  RSVP on Facebook so we know how many will be there.  Thanks!

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STRENGTH

Deadlift, 5-5-5

Notes: Build each set and focus on form

WOD

Level 1

20-15-10-5 Reps of Each for Time:

  • Russian Kettlebell Swing
  • Hands on Box Push-up

Level 2

25-20-15-10-5 Reps of Each for Time:

  • Kettlebell Swing (70/53)
  • Push-up

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 24 Nutrition Workshop at 10am in the Lower Room!
  2. January 31 Habitat Build Day!
  3. Register for the 2015 CrossFit Games Open!

Wednesday Workout: OHS, Row, Thruster, T2B

Hey Everyone – Be sure to join in on our Nutrition Workshop at 10am this Saturday!  RSVP on Facebook so we know how many will be there.  Thanks!

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STRENGTH

OTM 8:

Overhead Squat (from floor) x 5

Notes: Can build weight per minute – start around 50-60% for first set and add weight as able.

WOD

Level 1

Row x 500m

Then, 3 Rounds of:

  • Dumbbell Thruster x 15
  • V-Up x 15

Level 2

Row x 500m

Then, 3 Rounds of:

  • Thruster (95/65) x 15
  • Toe to Bar x 15

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 24 Nutrition Workshop at 10am in the Lower Room!
  2. January 31 Habitat Build Day!
  3. Register for the 2015 CrossFit Games Open!

Tuesday Workout: Ground to Overhead, AMRAP 9, G2O Repeat

Registration for the 2015 CrossFit Games Open is now LIVE!  The 2015 Open begins on February 26.

REGISTER HERE

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Level 1

AMRAP 1:

  • Dumbbell Clean and Jerk

Rest 2 minutes

AMRAP 9:

  • Box Jump Step Down (18/12) x 20
  • Ring Row x 20
  • Burpee x 20
  • Run x 100m

Rest 2 minutes

AMRAP 1:

  • Dumbbell Clean and Jerk

Level 2

AMRAP 1:

  • Ground to Overhead (135/95)

Rest 2 minutes

AMRAP 9:

  • Box Jump Step Down (24/20) x 20
  • Pull-up x 20
  • Burpee x 20
  • Run x 100m

Rest 2 minutes

AMRAP 1:

  • Ground to Overhead (135/95)

Notes: Pace yourself on each piece.

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 24 Nutrition Workshop at 10am in the Lower Room!
  2. January 31 Habitat Build Day!