The CrossFit Open Continues…

Two workouts down, three to go.

We are going into the third week of the CrossFit Open.

A few reminders:
1) Submit your scores no later than 5pm on Mondays. Once you submit your score Joe can validate it.
2) Stay consistent with each of the workouts. Come up with a plan and stick to it. Do what works for you.
3) Friday’s workout will be the Open workout. We will have each class do the workout. However, we will only have a 4pm class, then we will run heats starting at 5pm until everyone has finished.
4) Write your name on the board to sign up for a heat if coming in after 5pm.
5) Don’t stress, it is just another workout. Have fun!

Should I Redo the Open Workout?

One of the most common questions coaches hear throughout the CrossFit Open - "Should I redo the workout?" The even more infamous response - "That depends." It really does depend though. There are several factors that go in to determining if it is necessary to redo the workouts. Coach CJ Martin of CrossFit Invitctus in San Diego, CA wrote a…
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Discipline

After reading CrossFit Invictus' blog post "What Does Discipline Look Like?" and listening to Ben Bergeron's podcast #023: Maximizing Your Minutes, I really started thinking about discipline and the role it plays in our daily lives. What is the definition of discipline? The Merriam-Webster dictionary defines it as: 1: punishment 2: instruction 3: a field of study 4: training that…
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Why You Should Always Train With a Partner

If you are familiar with the gym Invictus and the main coach, C.J. Martin, you may be familiar with his way of thinking and some of his training methods. Recently I read an Invictus blog written by C.J. titled “Good Training Partners Make for Great Training”. You can read the original article HERE. C.J. goes on to talk about…
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Pull-up Progressions Part 3

In this video Coach Carl is still working on hand position and the pulling mechanics. He uses a fat bar to change the bar width. It forces you to get your pinky knuckle over the bar and it forces you to increase grip strength. No, we do not have this specific bar- but we do have a dog bone which…
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Tips to Complete the Open Workouts Successfully

[embed]http://youtu.be/9WPofVUEGGk[/embed] With 15.1 and 15.1A in the books, we have 4 more Open workouts to go. Here are a few tips to help you successfully complete the final 4 workouts. 1) Plan accordingly for each Open workout. Know when you are going to complete them and at what time. Make sure you have someone available to judge you. Do you want…
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Pull-up Progressions Continued!

Details at GymnasticsWOD With the new year upon us, you may have already set your goals. Maybe one of your goals is to get your first unassisted strict pull-up in the new year. We are going to help you get there! Don’t hesitate to ask a coach for help with the progressions posted in the video. That’s what they…
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Technique Tip: the overhead squat

The overhead squat is a foundational movement not just in Crossfit but also Olympic weightlifting. If you want to snatch well you have to have the basics of the overhead squat nailed down. Here are a few tips and key points for creating a stable shoulder position. Treat light weights in practice as if they are heavy. Imagine that PVC…
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Mobility Made Simple

Whether you are new to CrossFit or a seasoned veteran, I’m sure you have heard the term “mobility” thrown around. In the world of CrossFit, the person that most readily comes to mind when you hear this word is Kelly Starrett, who created the website mobilitywod.com and recently authored an entire book on mobility entitled Becoming a Supple Leopard. His…
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Perfecting Your Hang Position

Every snatch and clean will pass through the high hang position. Unique to this position is the little amount of movement that there is to initiate the lift. This is a useful tool to develop speed and explosiveness in the hips in a vertical motion. This drill should be very valuable to you if you tend to hop forward, your…
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