Fire It Up! Jan 31, 2014

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Fire It Up! Jan 31, 2014

Fire It Up! Jan 31, 2014

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One month already in the books!  Freakin’ unbelievable how fast time goes.  I can remember as a child where time felt like was in slow motion.  Now at the end of every single day I look back and try to figure out how it went by so fast.  

Those of you participating in the Transformation Challenge, how is it going?  What has been the greatest obstacle?  How are you dealing with it?  What has become the easiest part?  Share your experience in comments so that the rest of the community may learn and benefit from it.

FIRE IT UP! FIRE IT UP!

This week has brought a TON of PR’s in the classes.  On Wednesday night, more than 50% of the gym hit a new personal best for a One rep max thruster.  Monday produced very similar results with the Push Press as well.  Great work!  Keep working on the basics.  Relentless pursuit of doing the common, uncommonly well will lead you down a path far greater than trying to be sexy.  What PR did you get?

Krista pushing out her thruster for a new PR!

Krista pushing out her thruster for a new PR!

Thursday demonstrated that we still have opportunity in both knees to elbows and dips.  We will continue to stress the ongoing development of these movements.

WHAT’S ON TAP

There are 27 days left until the 14.1 will be announced for the 2014 Reebok CrossFit Games Open.  We are going to continue each week focus on 1-2 skills that are most regularly programmed in the Open.  This week it was the pistol.  Next week it will be wall balls and double unders.  Be sure to bring layers and even gloves for the wall balls.  The weather is forecasted to be in the 30′s but for the most part dry.  If there is precipitation then we will not be outside.

Saturday 2/1
BOS Creek WOD 2

Sunday 2/2
1. Complete 30 reps for time

Squat clean to a thruster, (95/65)

2. Bench Press – 15 minutes to work up to a max triple

Monday 2/3
1a. 3 x 20 Unbroken Wallball, 20/14
1b. 3 x 20 Unbroken Double Unders

2. AMRAP 15
10 Power Snatch, 95/65
10 Burpees
10 Knee to elbows

Tuesday 2/4
1. Back Squat – 6×2 @ 90%

2. Complete 5 rounds for time
9 CTB Pull ups
6 Handstand Push ups
3 Deadlift, 315/215

Wednesday 2/5
1. AMRAP 6 x 2 (rest 12 minutes between AMRAPs)
20 Overhead walking lunges, 45/25
15 Hand release push ups
10 Box jumps, 24″/20″

2. 100 Double unders for time

Thursday 2/6
1. EMOM 20

1 Power Clean + 2 Push Jerk – AHAP

2. Row 2k

Friday 2/7
Reebok CrossFit Games 11.1

AMRAP 10
30 Double Unders
15 Power Snatch, (75/35)

2 Comments:


  • By david 01 Feb 2014

    Neil, you are right time is flying by. Two more weeks to go to the weigh-in! As well as competing against the other outstanding athletes, I am competing against myself. Little worried about making the weight I set for myself to drop which includes my body fat % too. Also still fusterated on the shoulder injury which is healing, but not fast enough.

    Love the challenge!! Besides striving to eat right and healthier, the challenge had pushed me to get more sleep and drink more water for a healthier recharged body.

    Outstanding on the hard work with all the Prs that were made! Congrats all. Never heard that bell rung so many times!! Good luck all.

    David

  • By Kathy 01 Feb 2014

    A major lesson that I learned from this challenge is how addicted I am to BREAD! Before the challenge, I ate bread with every meal. When I started planning my meals for the challenge, I couldn’t imagine a meal without some type of bread. No more bagels? Croutons? Dinner rolls? But now I’ve cut it down to one meal a day. That is something I will try to continue after the challenge is over.

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