Fire It Up! Jan 31, 2014
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?
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.
BOS Creek WOD 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
1a. 3 x 20 Unbroken Wallball, 20/14
1b. 3 x 20 Unbroken Double Unders
2. AMRAP 15
10 Power Snatch, 95/65
10 Knee to elbows
1. Back Squat – 6×2 @ 90%
2. Complete 5 rounds for time
9 CTB Pull ups
6 Handstand Push ups
3 Deadlift, 315/215
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
1. EMOM 20
1 Power Clean + 2 Push Jerk – AHAP
2. Row 2k
Reebok CrossFit Games 11.1
30 Double Unders
15 Power Snatch, (75/35)