2.23.15 “Jersey Shore MORE!!!

February 22, 2015

Ummm, I’m not sure if you heard but RICH FRONING and MATT FRASER are going head to head this Thursday night in the online Live Release of the first CrossFit Open WOD for 2015. You can watch Live on the games.crossfit.com site, or if your lucky enough to get tickets, I hear they may release some online Tuesday, then you can watch it live in person at the the Reebok Headquaters in Canton,Ma.

Yes, that means this week is GameTime!!! You are all very prepared. We have trained hard and programmed accordingly, to make sure that all our athletes are ready for the OPEN.

If anyone has any specific questions about the OPEN and how it works please ask your coaches or message me.

If you have not signed up for the OPEN yet then please do ASAP!!! You are all part of a BIG thing happening at our boxes and the more energy we have with the more members involved in the OPEN, then the better everyone will score! Sign up on the games.crossfit.com website today. There will be SCALED and RX WODs each week 🙂

FOR ALL ATHLETES AND COMPETITORS SIGNED UP FOR THE OPEN
Here is an example of how the week of programming will go. You can modify the schedule to best suit your needs.
Also, only the die hards will be retesting on MONDAYS. Most of us will give it our all on FRIDAY for the OPEN WOD and that will be perfect.

MONDAY – WORK HARD – RETEST the Open WOD from previous week
TUESDAY – WORK HARD – STRENGTH and METCON
WEDNESDAY – MEDIUM EFFORT – GOAT WODS – OR REST DAY
THURSDAY – PREGAME – LIGHT WORK – OR REST DAY
FRIDAY – OPEN WOD
SATURDAY – LIGHT WORK – ACTIVE RECOVERY or REST (this is for those retesting Monday)
SATURDAY – LONG and HARD as usual (for those not retesting Monday)
SUNDAY – PREGAME – ACTIVE RECOVERY or REST
MONDAY – RETEST OPEN WOD

So the big options are if you prefer to rest the day before or two days before a GameDay WOD. We will help all athletes find their schedule. Just remember we need to train hard early in the week to keep our conditioning and we need to recover by the end of the week to score best on our OPEN WOD.

For most of our athletes just follow your normal schedule. We will test the OPEN WOD in class every Friday and JUST HAVE FUN!!!

TODAY’S WOD

METCON
“Jersey Shore MORE”
1 Rounds
10 Power Snatches (95,65)
15 Toes 2 Bar
10 Burpee Box Jump (24,20)
rest 1 Minute
2 Rounds
10 Power Snatches (95,65)
15 Toes 2 Bar
10 Burpee Box Jump (24,20)
rest 2 Minutes
3 Rounds
10 Power Snatches (95,65)
15 Toes 2 Bar
10 Burpee Box Jump (24,20)

Score is Total Time

STRENGTH (after the metcon)
Low Bar Back Squats
5@75%, 5@80%, 5@85%

EXTRA CORE
100 ABmat Situps for time

EXTRA ENDURANCE
(Mon, Tue or Wed)(only pick one day a week to do this workout)
Row or Run
1000m
Rest 1:1 between sets
 

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  1. Willhuntforfood Reply

    Team rac
    Pete 21:20 rx
    Tim 24:52 rx
    Andy 26:06 rx

  2. CC Engine Reply

    24:23 35# 16″ knee ups! So Glad I finished it! 🙂
    Bk sqts – 8 sets x 5 up to 100# x 5 🙂
    Cash out – 100 abm sit ups Unb 5:00

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