Saturday, March 22, 2014

Posted on: March 22nd, 2014 by Vadim

 

Team "Sofa King Fit" is hosting today's after-Open-party! And at least some of the meat in the photo below is coming to the party! See you all at 10am!

 

Thursday, April 3rd at 7:30pm - Yoga for CrossFitters!
Our own Becky Sagen will lead this class. Yoga improves strength, balance, coordination, flexibility, and focus; in turn improving performance and helping to prevent injury. You do not need to be flexible to do yoga! All moves will be thoroughly explained and demonstrated. Becky has maintained a personal yoga practice for over 15 years. She is a Thai Yoga bodyworker, certified in Teaching Yoga for Athletes, and a Level 1 CrossFit Trainer.

 

Workout 14.4

 

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135/95 lb.
20 muscle-ups

 

Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

 

I believe all this meat is coming to our party today! (or at least some of it)
meat

Friday, March 21, 2014

Posted on: March 21st, 2014 by Vadim 1 Comment

 

Partner workout:
p1 - row 750m
p2 - rests
p1/p2 - switch for 4 rounds

 

Early birds, hitting 14.4 post announcement!
Bring it on! Saturday is our big 14.4 at 10am and the after-party!

early-birds

Thursday, March 20, 2014

Posted on: March 20th, 2014 by Vadim

 

Reminder: there is no 8:30pm class tonight. Instead, we are watching the Open 14.4 workout announcement at 8pm, and those who want to jump right in and do the workout after the announcement are welcome to do so.
The big 14.4 party this coming Saturday will start at 10am. If you are planning on doing the 14.4 on Saturday, please come over at 10am and plan on staying for a few hours. We are going to take the time to warm-up, hit the workout hard, and... we are going to take the time to eat the meat and drink the drinks after! Come join us for the workout, and then relax and spend some time at the BBQ with your friends after!!!

 

20 min @80%:
5 burpees
10 air squats
run 200m
15 box step-up step-downs
10 kb swings
+
Every 8 min for 3 rounds:
A1. Rear Foot Elevated Split Squat @3010; 5-8 reps/leg
A2. dumbbell bent over row @4111; 10-14 reps/arm

 

Got Muscle-ups? (roll over photo with your mouse)
Deanna

Wednesday, March 19, 2014

Posted on: March 19th, 2014 by Vadim 5 Comments

 

More predictions on tomorrow's Open workout? Wall-balls? Muscle-ups? Cleans? Clean & Jerk? Toes-to-bar? Handstand Push-Ups? Burpees? All of the above? :-)

 

Every 2 min for 5 rounds:
A. Push press x2 + Push jerk
+
For time:
25 hand release pushups
15 box jump step-downs
50 sit-ups
15 box jump step-downs
25 hand release pushups

 

Yun, pulling through 14.3!
IMG_3023

Tuesday, March 18, 2014

Posted on: March 17th, 2014 by Vadim 4 Comments

 

Get ready! Team "Sofa King Fit" is hosting this coming Saturday after-Open-party! See you all at 10am!

 

Every 3 min for 5 rounds:
A1. Front squat @20X1; 3-5 reps
A2. Weighted pronated pull-up @21X0; 2-4 reps
+
12 min amrap:
10 wall balls 20#/14# to 10ft
5 toes to bar

 

14.3. Epic Peter's deadlift! (roll over photo with your mouse)
IMG_2120

Monday, March 17, 2014

Posted on: March 16th, 2014 by Vadim 1 Comment

 

Reading Corner: "So when people say CrossFit is a just a workout or just a sport, I want to say, “Oh no. You’re just doing it wrong.” Or maybe I should say they are doing it on only one level. It’s okay if all you want is a workout, but it seems to me that CrossFit gets sweeter the deeper you go." ...read more here: CrossFit: More Than a Workout or a Sport by Lisbeth Darsh

 

Reminder: there is no 8:30pm class this Thursday. Instead, we are watching the Open 14.4 workout announcement at 8pm, and those who want to jump right in and do the workout after the announcement are welcome to do so.

The big 14.4 party this coming Saturday will start at 10am. If you are planning on doing the 14.4 on Saturday, please come over at 10am and plan on staying for a few hours. We are going to take the time to warm-up, hit the workout hard, and... we are going to take the time to eat the meat and drink the drinks after! Come join us for the workout, and then relax and spend some time at the BBQ with your friends after!!!

 

Every min for 10 rounds:
A. Hang power clean 1 rep
+
5 sets:
500m row
40 sec side bridge/side
12 burpees
rest 4 min

 

Team Clactonians!
IMG_3160

Sunday, March 16, 2014

Posted on: March 15th, 2014 by Vadim 2 Comments

 

Great job with 14.3, everyone! Peter's last deadlift was epic! And awesome party, "6 packs & 30 racks"! We rock!!! Let's do it again, and again, and again... ;-)

 

Today is our Weekly Make-up Day: pick one of the workouts that you missed last week and do it, or practice the skill that you need to work the most on.

 

IMG_3149

Saturday, March 15, 2014

Posted on: March 14th, 2014 by Vadim

 

Workout 14.3 and afterparty Saturday! Team "6 packs & 30 racks" is hosting the party today!

 

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

 

Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

 

Friday, March 14, 2014

Posted on: March 13th, 2014 by Vadim

 

And the 14.3 is out, and some of us have already done it! Deadlifts and Box Jumps! The fun continues...

 

Partner workout:
p1 - row 400m
p2 - box jump step-downs
p1/p2 - switch for 6 rounds

 

)

Thursday, March 13, 2014

Posted on: March 12th, 2014 by Vadim

 

CrossFit Games Open 14.3 workout announcement is tonight at 8pm! Reminder - there is no class at 8:30pm tonight, and the next two Thursdays of the Open. Come over to do the Open workout right after the announcement if you want, and especially if you cannot make it here on Saturday. "6 packs & 30 racks" team is hosting the Open party this Saturday! Let's get ready to rumble!!!

 

Happy Birthday, Grace!

 

15 min @80%:
10 walking lunges
run 400m
15 hand release pushups
+
Every 8 min for 3 rounds:
A1. Rear Foot Elevated Split Squat @3010; 6-10 reps/leg
A2. db bent over row @4111; 12-16 reps/arm

 

Gina, in the 14.1 zone!
IMG_2484