Friday WOD – 022015

Erin

Erin at the Snowdown

The CrossFit Games Open
Since we are now only ONE WEEK AWAY from the Open, I wanted to talk some more about it. The most amazing thing about the Open is that it helps you push through barriers. Whether it’s getting that first Double Under or first Pull-Up, or push your mind and body past where you thought you could go. And the same thing is happening at the same time in CrossFit gyms all over the world. We are all part of a global movement that is changing the face of health and fitness forever. And I see the Open as a time for us to come together as a community, show what we’re made of, and celebrate just how far each of us has come!

By signing up on games.crossfit.com, you can see how you stack up in the gym, in your town, in your state, by age, gender, any way you want to slice it. You’ll be posting your scores up there every week, showing the world your fitness.

The Open runs for 5 weeks. The workouts are announced Thursday nights at 8pm starting next week. We will be doing the workouts in class on Fridays. Each Friday night, join us to throwdown and/or just to cheer on your friends! We are going to turn each week into an event, an event that celebrates our gym, our community, and our fitness.

Not sure if you can handle the Open? First off, there is a Scaled division this year. Also, there is a teen division and Masters divisions. Still not sure? Here’s some inspiration:

New Program: CROSSFIT LITE BOOTCAMP!
Starting March 2nd, we are offering a CrossFit Lite Bootcamp program! Monday and Wednesday at 4:30pm and Saturdays at 8am.
Get all the benefits of hands-on coaching, an amazing community, and intense full-body workouts without the barbell and high-level gymnastics! Tell your friends, family, and coworkers to Email erik@whalingcitycrossfit.com to sign up for their FREE first week!

New Specialty Class: ENDURANCE!
Starting February 26th, Coach Colin will be leading an Endurance Class on Thursday nights at 5:30pm! This class is open to all our membership types (Unlimited, 3/week, Punch Card) at no additional cost. Feel like your aerobic endurance is lacking or you just can’t seem to catch your breath during workouts? Adding some Endurance work to your weekly training might be just what you need to round out your fitness! Since we currently reside in a frozen hellscape, the first cycle of this Endurance class is going to focus on Rowing. And as such, we have to limit class size to 12. So here is the link to Sign-up for the first session of this class on Feb. 26th: https://whaling-city-crossfit.theboxhq.com/schedule/966287/register/

Set Up Text Messaging in The Box HQ
The BoxHQ now allows us to send text message alerts to all of you at once. With the weather we’ve had lately, I’d like all of you to please log in to your BoxHQ profiles and activate this feature so that we can alert you of weather cancelations or any other time-sensitive information. I have created a lovely step-by-step guide for you. This will now be our OFFICIAl mode of communication for cancelations so please do this ASAP! Please see the attached pdf: SETTING UP TEXT ALERTS IN THE BOX HQ

WORKOUT OF THE DAY

Fitness
1. Push-up Program W1D2 – Do these at home to keep up if you can’t make it to the gym!
http://www.hundredpushups.com/week1.html

2. OHS: 5×5 HTLW

3. AMRAP 12 of:
30 Calorie Row
15 HSPU

Performance
IN CLASS:
1. Push-up Program W1D2
http://www.hundredpushups.com/week1.html

2. Paused Front Squat (3 count pause in rock bottom) + Jerk: 1×5+1@65%, 1×5+1@75%, 1×3+1@85%, 2×3+1@90%, 1×3+1@85% (Based on 1RM Clean)

3. AMRAP 12 of:
30 Calorie Row
15 HSPU

EXTRA WORK:
4.Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. Try to add 5-10# + to last week.
20 Split Jumps (each jump counts 1 rep)