Open 19.1

REMINDER
The CrossFit Open is upon us! You can sign up by clicking Here. We will be doing a March Madness bracket for the open. It will be a lot of fun! Sign up and come support! Cheer on others and come be a part of this awesome community! Sign up!!

It’s finally here. Today is the day you get to attack 19.1. Ask your coaches about strategy if you need some help, but remember it’s just another workout! It’s just like every other day you’d come in to the gym, don’t over think working out.

For those of you that usually workout in the AM. Try and come in the PM! Support all those who throw down for Friday Night Lights. We would also urge you to workout in the PM. Granted we understand you have a life, and that it might be a pain. But it’s only 5 weeks long, and this is what being part of the community is all about! So come hang out, meet some new people, and throw down with others and get it done!

FRIDAY 2.22.19

“19.1”
15 AMRAP:
19 Wallballs 20/14
19 Calorie Row

Accessory
Find a heavy Turkish Get up each arm

Podcast Thursday!

REMINDER
The CrossFit Open is upon us! You can sign up by clicking Here. We will be doing a March Madness bracket for the open. It will be a lot of fun! Sign up and come support! Cheer on others and come be a part of this awesome community! Sign up!!

The wait is almost over. Tonight we get to see what’s in stores for Open workout 19.1. Will it be burpees, thrusters, or something we never expected? Only time will tell, and it will be horrible regardless so there’s no point in stressing too much about it! To get your mind off of it, you can listen and watch the podcast below.

Once again nutrition always seems to be a hot topic, so why not listen and learn? Even though some of this might be basic stuff, it’s always a nice refresher, or maybe you learn something new. But chances are almost everyone can improve on their diet. Most people are not happy with where they are at, some of that is mental, and some of that might actually be true. Either way it’s worth the listen.

THURSDAY 2. 21.19

Strict Press
5-4-3-2-1-1

5 rounds for max reps:
:30 Double Unders
Rest :30
:30 Russian Kettlebell Swing 70/53
Rest :30
:30 Box Jump Over 24/20
Rest :30
:30 Abmat Situps
Rest :30

Unilateral vs. Bilateral Training

REMINDER
The CrossFit Open is upon us! You can sign up by clicking Here. We will be doing a March Madness bracket for the open. It will be a lot of fun! Sign up and come support! Cheer on others and come be a part of this awesome community! Sign up!!

Unilateral vs. Bilateral Training
Which is better? Here are the facts:

Benefits of Unilateral Training:
When it comes to unilateral training, we’ve got to talk about the core. You have to do a ton of core stabilization every time you do a single-limb exercise.

Drawbacks of Unilateral Training:
Remember, in order to get really strong, you actually have to lift some heavy ass weights. You need both limbs for that.
Also, unilateral exercises take more time since you have to train both sides or limbs separately.

Benefits of Bilateral Training:
First, you’re going to be able to lift more weight. It doesn’t take a rocket scientist to realize that two limbs are stronger than one. When you get your whole body firing for a back squat or a deadlift you’re activating a ton of musculature.
Activating more muscles means more motor neurons must fire for you to perform the movement. More motor neurons firing equals more horsepower under your engine. Large bilateral movements are going to give you one big-ass engine.

Drawbacks of Bilateral Training:
A lot of times the bilateral crowd turns into the “bench, squat, and deadlift only” crowd. If all you do is train these three movements, you may become really strong, but your movement, balance, and the overall look of your physique might not be so great.
If you’re an athlete who needs to be functionally strong in a variety of different positions, you’re going to want to work in some more single leg and arm work.

This is why we love adding in Dumbbells to workouts. Not only does it make it more challenging at time (odd object compared to a nice even weighted barbell). It also helps us narrow down our weaker side and fix some imbalances. Not to mention anytime you go on vacation almost every hotel gym has some dumbbells you can workout with. What’s not to love?

WEDNESDAY 2.20.19

For Time:
30 DB Power Clean 50/35
20 Alternating DB Snatch
10 Devil Press
*10 Min Cap

Accessory
3-4 sets:
2 Rope Climb
:20 L-sit
20-30 Banded Pull Aparts
20-30 Banded Tricep Extensions

J.T-Ish

REMINDER
The CrossFit Open is upon us! You can sign up by clicking Here. We will be doing a March Madness bracket for the open. It will be a lot of fun! Sign up and come support! Cheer on others and come be a part of this awesome community! Sign up!!

Today we put a little spin in the Hero workout “J.T’. JT was the first ever Hero workout announced on crossfit.com. For those of you who have never done JT, it’s super heavy on some upper body pressing. There is no where to hide, 135 of just pressing. Which tends to make it not so much of a breather, but more so just muscle fatigue. We have spiced it up a bit by adding in some rowing to the mix. Who knows, this could maybe help make it easier by giving your arms a bit of a break from that pressing. But it will be fun either way!

The biggest thing for this workout is being honest with yourself. If you know all of these reps or the RX movement is going to murder you, SCALE IT DOWN. I know sometimes we get in the trap of thinking RX is better than scaling, even if I get capped. But remember that intensity gets results. And if you are resting after doing 2 reps non stop, chances are the intensity is lost, which means the results will get lost as well

Granted we aren’t doing what is in the video below. But it’s always fun to see what the top level athletes get on this workout. And no, this is not done strict. She just did it for some more fun. The question is, can you beat her doing kipping and added in rowing??

TUESDAY 2.19.19

For Time:
21 Handstand Pushup, 21 Ring Dip, 21 Pushups, 21 Calorie Row
15 Handstand Pushup, 15 Ring Dip, 15 Pushups, 21 Calorie Row
9 Handstand Pushup, 9 Ring Dip, 9 Pushups, 21 Calorie Row
*15 Min Cap
**Girls Row 15 Calories

Accessory
5 sets:
:30 Dual KB rack hold (AHAP)
20yd Sled Push (AHAP)

Almost Here

REMINDER
The CrossFit Open is upon us! You can sign up by clicking Here. We will be doing a March Madness bracket for the open. It will be a lot of fun! Sign up and come support! Cheer on others and come be a part of this awesome community! Sign up!!

The Open will be here this week! This Friday we will be kicking off 19.1. Most of us will probably look like the picture above for the next 5 weeks!

We encourage all of you guys to show up and do the workout at night rather than in the mornings. We understand that some of you have priorities or might have plans and that’s okay. But if possible try and come in the PM!

For one it’s a lot more fun with so many people hanging out, hitting the workout and just having a good time. #2 it’s easier on the coaches and staff keep the heats rolling. With more people means we have more judges, which means we can have more people go at one time, which then means it doesn’t last all night. As you can probably tell we have trouble getting a bunch of judges to come at 5:30 am just to judge people. So like we said, if possible please try and come in the PM.

Other than that we hope a bunch of you guys can make it! Granted the open can be stressful but doing stuff like this makes it pretty enjoyable. And it’s even more fun if we can get a bunch of people to hang out and have some fun. We hope you can make it! If you don’t plan on working out during the Friday Night Lights you can still come and cheer everyone else on! We hope you can make it and enjoy these fun 5 weeks!

MONDAY 2.18.19

Every 3 min for 10 rounds:
1 Squat Clean
5 Burpees over Bar
1 Clean and Jerk
5 Burpees over Bar
1 Squat Clean
*Score is heaviest load on the barbell. C&J and be power or squat, push or split.

Last open test?

Well gang a week from today and it will CrossFit Games Open season. You will be doing 19.1 next Friday. Like you’ve probably heard from most of the coaches, sign up for the open. Don’t be lame, be apart of this awesome community and cheer on and struggle with the rest of the people in this awesome gym!

Some of you might hit this today, maybe not. Either way this video below has some good tips. Most people hate anything that has to do with an overhead squat or a squat snatch. Usually it’s because they are bad with their mobility when it comes to those movements. So what do they do? Avoid it all the time. Which, if you didn’t guess it, will get you no where.

Instead maybe try some of these tips or drills to help you out. Might see some progress. But just remember when doing this type of stuff. Change doesn’t happen overnight. If you’ve moved horribly for 5 years, 2 weeks of this won’t fix 5 years. So be patient and don’t quit after 2 weeks of trying this. Give it time, just like strength or skill it the gym. Takes time to get it, same goes for mobility.

FRIDAY 2.15.19

For reps and weight:
From 0:00-8:00, max reps of:
30 Burpees Over Bar
30 OHS 95/65
30 Pullups
as soon as the clock hits 8:00
From 8:00-16:00
1 Rep Max squat snatch

OR…
Coaches Choice!

How to eliminate pain

When we say pain, we’re not talking about the pain you get when you go hard in a workout. Not the fran cough or the sore muscles. That’s what we call discomfort, not pain. Pain is something that doesn’t allow you to do day to day tasks.

Maybe it’s a shoulder injury, or your back or whatever the case may be. Usually when someone get’s in “Pain”, what’s the first step? They stop doing everything all together, or that movement that caused them the problem. But, they never address the problem. The video below doesn’t give you the answers to everything in this world about pain, but it might make you think and get you a step in the right direction.

Figure out why you had this pain? Was it poor movement, mobility, free accident? Then figure out how to go about fixing this problem, and news flash, avoiding things doesn’t fix the problem. Think of it this way, if you broke your leg, got a cast, got out of the cast and decided i’m never using this leg again since it’s been broken, I don’t wan to hurt it again so i’m not going to use it. What do you think would happen to that leg?

That analogy may sound silly, but that is what people do when they hurt their back or shoulder or leg. They avoid every movement that uses that body part. How will you ever strengthen that weakness if you never work on it? Doesn’t make much sense. Listen, learn and think deeply about how to solve your pain:

THURSDAY 2.14.19

Tabata Bike Calories
Rest 1:00
Tabata Row Calories
Rest 1:00
Tabata Abmat Situps
Rest 1:00
Tabata Single Under
Rest 1:00
Tabata 10m Shuttle Run
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Accessory
5 sets:
40yd Dual Farmer Carry
40yd Dual Front Rack Carry
*Both AHAP

The Deadlift

REMINDER
The CrossFit Open is upon us! You can sign up by clicking Here. We will be doing a March Madness bracket for the open. It will be a lot of fun! Sign up and come support! Cheer on others and come be a part of this awesome community! Sign up!!

The Deadlift by Greg Glassman

The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.

Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end.

To the detriment of millions, the deadlift is infrequently used and seldom seen either by most of the exercising public and/or, believe it or not, by athletes.

It might be that the deadlift’s name has scared away the masses; its older name, “the healthlift,” was a better choice for this perfect movement.

In its most advanced application the deadlift is prerequisite to, and a component of, “the world’s fastest lift,” the snatch, and “the world’s most powerful lift,” the clean; but it is also, quite simply, no more than the safe and sound approach by which any object should be lifted from the ground.

The deadlift, being no more than picking a thing off the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise.

Not until the clean, snatch, and squat are well developed will the athlete again find as useful a tool for improving general physical ability.

The deadlift’s primal functionality, whole-body nature, and mechanical advantage with large loads suggest its strong neuroendocrine impact, and for most athletes the deadlift delivers such a quick boost in general strength and sense of power that its benefits are easily understood.

Continue reading the full article Here

WEDNESDAY 2.13.19

Deadlift
2-2-2-2-2-2

12 AMRAP:
50′ OH Walking Lunge (RA) 50/35
12 Ring Dip
50′ OH Walking Lunge (LA)
12 T2b

Single Leg action

REMINDER
The CrossFit Open is upon us! You can sign up by clicking Here. We will be doing a March Madness bracket for the open. It will be a lot of fun! Sign up and come support! Cheer on others and come be a part of this awesome community! Sign up!!

Today we get to tackle one of the harder lower body movements. In order to perform this movement well, you need some good mobility in the ankle, knee and hip. You also need to strength allowed to stand up your body weight, and you need a little bit of balance and coordination.

So you can see why this movement is a bit tough. But who knows, people have been guessing for years that the pistols will be in the open. Maybe this is the year? Who knows??

You can watch the full video here where he does some insane stuff while in a pistol. Pretty impressive.

TUESDAY 2.12.19

Gymnastic Strength
2-3 sets:
10-8-6-4-2
Alternating Pistol
Strict Pullup

2 rounds for time:
20 Wallball 20/14
20 Kettlebell Swings 53/35
5 Bar Muscle Up
*10 Min Cap

Little Taste of DT

REMINDER
The CrossFit Open is upon us! You can sign up by clicking Here. We will be doing a March Madness bracket for the open. It will be a lot of fun! Sign up and come support! Cheer on others and come be a part of this awesome community! Sign up!!

Hopefully you all had an amazing weekend! Maybe we did something fun or just caught up on some chores. Either way it’s nice to have a break for the real world. But it’s Monday and we’re back at it. Today we get to tackle some barbell cycling in a workout. The open loves some barbells. Usually either lighter loads or it gets heavier each round. Today we just get the luxury of lifting some heavy loads while we’re tired! Yahoo for us!

Either way pick a weight that might be a bit challenging to go unbroken. And then try and go unbroken! Challenge yourself a bit today. Maybe make a goal to go unbroken, even if that means the times are a bit slower. Do something new for a change. Don’t be that person that has to strategize every single workout. Go out harder than normal, or maybe go out slower than normal. Just change it up and try out some new things!

Oh and just remember, it could always be a worse workout!

MONDAY 2-11-2019

For time:
Cash In: 500m Row
3 rounds:
20 Box Jump 24/20
1 Round of “D.T.” 155/105 **185/120
Cash Out: 500m Row
*20 Min Cap
**D.T.= 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk