Wednesday, Day before 15.5 is announced!!

Alrighty folks, Thursday will be 6am and 5pm class only. 5p is not our normal start time so make a mental note. Friday we are open at 4pm only. Saturday is business as usual, and Sunday we are going to offer a class around noon or 1 o'clock.

Today's WOD:
As many rounds as possible in 10 minutes of:
10 Box Jumps
10 Burpees
10 Pull-ups

Tuesday, week of 15.5

Thursday's modified schedule will be:
6am: CrossFit class
5pm: CrossFit class

Friday:

Today's WOD:
3 rounds for time:
10 Deadlifts (275#185#)
50 Double-Unders

March 23, a day to celebrate and remember

(There is no room for any political statements or policies or agedas. Make negative comments at your own risk)

March 23, 2003 stands as the day American forces clashed with Iraqi forces at the Battle of An Nasiriyah. It still stands as the greatest loss of life in a single day of the Iraq War (at the time it was still part of Operation Enduring Freedom, and later named Operation Iraqi Freedom). The significance of the battle from a command perspective is that securing the bridges over the Tigris and Euphrates rivers (yes, this is widely considered the location of the garden of Eden) would ensure an unimpeded supply route to further combat operations. The firefight started just about dawn, ceased a little in the evening, and continued over the next few days. 

At the battles end, 11 U.S soldiers were killed, our unit lost 18 Marines, and about another 59 critically wounded. It is estimated that we eliminated around 3,000 enemy people. If you want to read more about it you should visit https://www.mca-marines.org/gazette/battle-nasiriyah

Or on this link:

http://op-for.com/2008/03/march_23_2003_nasiriyah_revisi.html

Each year afterward has been interesting for me. Like many of my brothers I took to commemorating the event with alcohol. From 2004-2009 that was my ritual. Over the years we got more bad news about friends we lost after the fact, which meant the number of drinks just kept going up. It wasn't until I found CrossFit that I found a healthy outlet. 

In 2010 I asked Jordan, my brother, and forever my coach, but most importantly one of the truest friends and family members that anyone could ever understand... I asked him if we could create a workout that I could do, because I didnt think I wanted to spend that day drinking. The result is WOD Nasiriyah. We've done it each year since. 

My views evolve each year:

Folks the battle was 12 years ago. I remember it like it was yesterday. CrossFit is more than a community to me. It is my therapy. Each day we are presented with seemingly insurmountable tasks in life and in the gym. The biggest thing that inspires me each day is the knowledge that someone somewhere has figured out how to get shit done. 

They are just human. Luckily, so am I. Therefore, I am armed with the tools to be successful regardless of my current ability to accomplish the feat. I have seen the best and believe me the worst that humans are capable of. Challenge yourself to be great. Hold yourself accountable, and take ownership of the decisions you make each day. I promise you I'll help you make the most of it this upcoming year, but the work will be yours to do. 

Now for a description of the WoD:

Buy-in with 59 wall ball shots to represent the wounded. Appropriate because your legs will be a little shot for the rest of the workout. 

Then 3 rounds (for March) of:

12 squats cleans 135#/95# for 1st battalion 2nd Marines... Or 1/2)

18 pull-ups (represents the killed in action)

23 box jumps (for the 23rd day of March)

Then clean or Snatch 165#/115# to represent the moment when I was unable to shoulder a fellow Marine who was unable to move due to wounds in his legs. 

Then buddy carry whomever is standing by 100m to perform the carry that I should have been able to do. The weakness I felt at that moment continues to be my "dark place" I go to when I need to finish a particularly nasty workout. 

Have no fear, the Marine is question survived and last I heard had full range of motion in his legs. 

As you do this workout, remember the fallen. Remember the families of the fallen, because I promise you it is ten times harder for them to remember the sacrifice than it was to die a hero. Lift up the memories of people who put their life on the line, the people who stand between you and danger. First responders, military, police, and the countless others that do it for the pleasure of living a life of service, not for the thank you. 

Semper Fi

Cpl Worthington

Friday, 15.4

CrossFit Games Open WOD 15.4

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.

Scaled version is:

As many rounds as possible in 8 minutes of:

10 Push Press

10 Cleans

Olympic Lifting Thursday

Snatch Grip Deadlift

1 rep max

Wednesday, March 18

As many reps as possible in 6 minutes of the following sequence:

12 ground to overhead anyway (155/105#)

6 bar facing burpees

Enjoy!

Monday week of 15.4

You have until 5p today to perform and log a score for 15.3. Get in as soon as possible! 

Today's wod:

With a single barbell and the same weight for the entire wod,

4 rounds for time of:

10 sumo-deadlift-high-pull (95/65)

10 push press

20 back squats

Happy Pi Day!

3.1415
This marks an event that happens once a century when Pi will be represented to 5 digits. But wait... at 9:26:53am pi will be represented to an astounding ten digits!  Why does Pi matter? Most people say its because it puts infinity within reach. When trying to calculate seeming rhythmic patterns, or circles that occur in space, you encounter pi. ie., a baby breathing, or the structural integrity of a building built to withstand an earthquake, the ocean's tide, or a planet orbiting the sun.

Nine a.m class will be covering msucle-ups, muscle-up progressions, etc. If you EVER want a msucle-up, then you should always learn as much as you can on your journey. The principles of the kip and pull apply to pull-ups as well as the unicorn of gymnastic moves. If you HAVE a muscle-up, there are a million ways to become more efficient. See you there!

10 am. class: We are expecting a few visitors today, so lets bring our very best and show them what the fun is all about!

5 rounds of:
As many rounds as possible in 3:14
3 Burpees
5 Handstand Push-ups
10 Air Squats

15.3!!!

15.3 is:

As many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall balls

100 double-unders

Masters and teens perform this workout in reverse order. 

Scaled:

As many rounds and reps as possible in 14 minutes of:

50 wall balls

200 single jump ropes

For those of you that are going for RX, and aren't sure if you're going to get one... you are welcome to 1 rep max your favorite lift after you go for your first ever muscle-ups! We will host a scaled throwdown for the "RXers" that may have to scale this one on Monday. But you are going to try for RX even if I have to clear the gym and do one-on-one coaching for each and every one of you. This is supposed to be hard, this may seem impossible, but so was putting a man on the moon.

Wednesday March 11, 2015

EMOM for 16 minutes

Alternate between a round of Cindy and 30 double unders

Tuesday, week of 15.3

100 double-unders for time

Then:

11.2

Amrep 5 minutes of

Clean to front squat to anyway overhead 

(165#/110#)

Monday, March 9, 2015

Row a 250m time trial

Then:

4 rounds for time of:

200m sprint

5 snatches (1/2 bodyweight)

10 wall balls

20 ab mat sit ups

Saturday

9am: Gymnastics Skills for members
10:15a CrossFit Class
As a four person team, complete as many reps and rounds as possible in 12 minutes of:
*Row 15 calories
Abmat Sit-ups
Burpees
Handstand Push-ups

*The rower sets the pace for the group to advance and switch stations

Friday

15.2

2 rounds within 3 minutes of:

Overhead Squats (95/65)

Chest to Bar Pull-ups 

If you complete the two rounds within the time limit, you have to rest until the next three minute interval. 

The rep requirement starts at ten per movement, and increases by two every three minutes. 

Today it's both about the Open AND about getting a great workout. I'll show you what I mean when you get here today. 

Thursday, March 5, 2014

They will announce 15.2 at 5pm today! We will air it at the box, or you can watch it streamed online at games.crossfit.com 

So excited, I wonder what the movements and format will be?

Today we'll work on squat cleans, feel free to come in and make up a workout you've missed, or row a 5k time trial. 

Wednesday, March 4, 2015

Find your 1 rep max Turkish Get-up

Then:

4 rounds for time of:

8 Kettlebells swing (2/1.5 pood)

12 box Jumps

24 double unders

Tuesday, March 3

Please remove your stickers from the attendance chart asap, they come off pretty easy, it just takes a minute or two. 

Thank you!

As many reps as possible in 5 minutes of:

3 thrusters (95/65)

3 chest to bar pull-ups

*increase your reps for each movement by 3 each round

Monday

30-20-10

Wall balls

Burpees