sunday 031614


NUMBER 3 of the OPEN is down for the count NUMBER 4 is at the door ready to mount!

NICOLE! Go get it girl!


14.3 has been announced!

Every OC athlete (registered for the Open or not) is encouraged to come and participate in the fun! :)

If you are registered, you need to have your workouts judged by a certified judge.

We have some pretty awesome judges who are volunteering their Saturdays to come be with you, so take advantage and sign-up for an available heat HERE.

Our judges will ONLY be available on Saturdays*.

So PLEASE take advantage, rearrange something if you have to, to get in and get your one-on-one with a judge. We don’t want you to miss out!


What does this mean for athletes that are not registered for the open?

Well, it means you can come during any one of the normal class times and get a great workout!

You’ll still have a coach and class like usual. 

GOOD LUCK to EVERYONE! And we look forward to seeing everyone this weekend!


*If you can not get in to be judged on Saturday due to unpreventable circumstances, you can e-mail coach or talk to her directly to find a judge that can arrange an alternate time with you. Coaches on the floor can not simultaneously judge. Thanks!

Saturday 031514

Workout of the Day

Open Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

Friday 031414

Workout of the Day

“Deck of Cards 30mn AMRAP”

Athletes run 250m at the beginning of each round. When they return to the floor, they draw a card from the top of the deck. It corresponds to how many repetitions of each movement they perform (2-10). Face cards = 15 reps. Aces= 1 rep.


GHD Sit-ups






Powerlifting (and sitting at a desk all day) can create super tight hip capsules. Mobilize, and prevent injury! :)


In preparing your shopping lists or your meals for the next week, throw in some of these simple and clean recipes to make your life a little bit easier ;)

From Cooking Light, “10 Clean Eating Recipes for Weeknights.”



Thursday 031314

Workout of the Day



30 Snatches FT (135#)



75 Snatches FT (75#)


1RM Snatch 



Grab some water, check your mechanics, and see if you can’t make some changes to those squeaky hinge joints (you knees).




Hopefully, reading about overall body type will help you see what your particular body type is, and help you reach your full potential. Check out the article  “The Crossfit Dilemma: Why Can’t I Lift More Than That Person?” by Breaking Muscle.

Wednesday 031214

Workout of the Day


Row 2k for time


1RM Clean & Jerk




I think we need to take it to the next level with our Mobility WODs :) Grab a partner and get to work!





 These Thai Chicken Endive Boats taste so fresh and clean. Give ‘em a try! Thank you, Clean Eating Mag!

Tuesday 031114

Workout of the Day


Athletes will move through 6 movements of their choice (choosing from listed modifications, if necessary).

Athlete will perform 30 reps of each movement before moving on. A chipper of sorts.

1.) Dips- Negative/Static/Ring/Weighted

2) Pistols- Lateral Box Step Up/Banded/Weighted

3) TGU- Always @53/35

4) DU- Repetitions or Attempts

5) C2B- Jumping/Banded/Kipping/Weighted

6) TTB- Kipping/Strict

7) GHR- Negative/Parallel/Tempo/Weighted

8) HSPU- Negative/Kipping/Strict/Freestanding

9) Shoulder Touches- Chest to Wall/ Back to Wall

10) Atlas Stone

11) Good Morning- Banded/Tempo/Weighted/Jumping

12)  Box Jumps- 40″/ 36″/ 32″/ 30″/ 28″/ 24″





Holy Cow check this out! We’ve worked a lot on freeing up the first rib, the shoulders, and back, but check out this nasty!



I thought this article was fun and appropriate. 5 Quick Thoughts for Maximizing Your Crossfit Open Score by Tabata Times.


Monday 031014

Workout of the Day

3 Rounds:

Wall-ball (20#)

Sumo deadlift high-pull (75 pounds) 

Box Jump (20#)

Push-press (75 pounds) 

Row (Calories)


In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Something to think about and practice when we’re not so focused on it at the gym. “Hips back, knees out”…even outside the gym!




 In Primal Palate’s Treats & Cheats section you’ll find these decadent Pumpkin Spiced Donuts. I think I may have just died and gone to food heaven!



There are fresh, local eggs for $4 a dozen at the gym.

Just take what you want, take one of the envelopes that are attached

and place your payment in the envelope, and into the box on the desk.

And remember. unwashed eggs last for up to 6 months until you wash that protective layer off. And there is nothing tastier than fresh eggs!

sunday 030914


functional fitness


So make sure you talk to a judge about meeting you on Monday to help you get your scores recorded!!!