Good job to all those that did the Shamrock Shuffle this weekend. Ricardo Castro improved his run time by 13 minutes compared to last year. His finishing time this year was 00:53:27 He did no run training and just CrossFit. Great job Ricardo!!

Strength/Skill
Back Squat 5-5-5 (Add 5 pounds to what you did last Monday and use that as your working weight. Take 3-4 sets to warm up to it)

WOD
A: AMRAP in 10:00
5 Shoulder Press
15 Step Up
50 Singles

B: AMRAP in 15:00
5 Shoulder Press 95#/65#
15 Weighted Step Ups 45#,24"/25#,20"
50 Double Unders

Great job to all those that tackled 14.5. That was tough WOD.

Happy Friday and 14.5!!!

Ok we're down to our last open WOD. 14.5. Of course the last 2 movements we've been missing, thrusters and burpees, a lot of them. 

WOD
14.5
For Time:

21-18-15-12-9-6-3 reps of

Thrusters 95#/65#

Bar Facing Burpees

*Scale accordingly. 

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. Remember we have the 5th and final open WOD tomorrow.

Trainer Schedule is now available under the "Trainer Schedule" tab. This will be kept updated weekly.

Strength/Skill
Deadlift 5-5-5 (Warm up to a working weight and use that same working weight for all 3 sets of 5. Not looking for your 5RM)

WOD
A: 3 Rounds For Time:
5 Power Cleans
5 Ring Rows
10 Kettlebell Swings (Russian)


B: 5 Rounds For Time:
5 Power Cleans 155#/105#
5 Strict Pull Ups 
10 Kettlebell Swings (Russian) 70#/55#

Young buck Kevin sneaking into the Masters underground hour for 14.3.

Strength/Skill
Thruster 5-5-5 (warm up to a good working weight. Use same weight for all 3 sets)

WOD
A : For Time: 
21 - 15 - 9 reps of:
Burpees
Goblet Squats
ABMAT Sit Ups

B: For Time: 
21 - 15 - 9 reps of:
Burpee Pull ups
Goblet Squats 55#/35#
Toes To Bar 

 

 

 

 

Congratulations to trainer Emili and his family on their new baby girl.

 

 

 

Aleina Amora Armas Ramirez
March 25, 2014 @ 5:59 am
7 pounds 14 ounces

Great job to all who did 14.4 on Friday. It was a tough workout. A lot of toes to bars. Lets get to work this week.

WOD
Back Squat 5-5-5 (take about 4 sets to warm up to 1 working set weight. You will use the same weight for all 3 sets of 5 reps. We will increase that weight by 5lbs on next session)

Then

Shoulder Press 5-5-5 (take about 4 sets to warm up to 1 working set weight. You will use the same weight for all 3 sets of 5 reps.)

Then
 
50 Single Leg RDLs (50/each leg. Keep wight light no need to go heavy)

Happy Friday and Happy Open WOD 14.4!

We're down to 2 more Open WOD's. This one being a good one to start thinning out the herd. This looks like a good one.

WOD

14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

 *Scale Accordingly

 

REST DAY!!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. Remember we have the 4th open WOD tomorrow.

Great job to all those that came out yesterday for the  5k row. 

Here's a great post by newest 1013 member Andy Piper on the "Real Dad Fitness" Blog :

http://www.realdadfitness.com/2014/03/19/guest-post-confessions-fat-dad/ 

 

Wait! Wait! Wait! Don't Un-RSVP.

I hope today's WOD doesn't deter you from coming in. It is a good benchmark to have. I think you should all get one of these under your belt.
With the first day of Spring being tomorrow that mean we will be out there running again soon and we will be rowing less. So lets get this one under our belt for the year. Remember part of CrossFit is working on our weaknesses. 

WOD
A: For Time 
Row 2000m

B: For Time 
Row 5000m 

I'm noticing some of you have not taken advantage of registering on our RSVP section of the website. If you haven't try it. It's a pretty cool little feature that allows you to look at your benchmarks that we record for you in the gym. It also allows you to enter in any kind of work you do outside of the gym. This is a better alternative to keeping track of your stuff on another site or a notebook.

Strength/Skill
Take some time to warm up to your working snatch weight for the WOD

WOD

A: EMOM for 10:00
3 Position Snatch (Pocket, Knee, Deck)

B: EMOM for 20:00 
3 Position Snatch (Pocket, Knee, Deck) 115#/75#

Paleo Challenge Body Composition Change Winner - Congratulations to Renee Corso for winning the Paleo Challenge body composition part of the challenge. Renee lost 5 inches off her waist and 2.5 inches off her hips. Her performance numbers are below:
WOD1 (Row, Pull Ups, WB, DU)
Before - 15:23
After - 13:43

2K Row
Before - 8:43
After - 8:24

Grace
Before - 3:10
After - 2:01

Fran 
Before - 6:35
After - 4:05

Please congratulate her if you see her.

The 2nd place winner for both groups goes to Jamie McGowan. She was very close 2nd in both groups with her outstanding performances and body composition change.

I'm very proud of the entire gym as a whole. Everyone did well on performance. Lets keep the momentum going.

Strength/Skill
Back Squat 3-3-3-1-1-1

WOD
A: 3 Rounds For Time
15 Calorie Row
15 Wall Ball

B: 5 Rounds For Time:
20 Calorie Row
20 Wall Ball 20#/14#

HAPPY FRIDAY!!!!

WOD
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

For those not in the open you can pick a weight and stick to the same weight. No need to increase.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. Remember we have the second open WOD tomorrow.


Reminder - there are no open gym hours as of now. Both gyms are being used for various classes. Open gym will be coming soon. 

CrossFit 1013 Kids learning how to squat.

Paleo Challenge Performance Only Winner -  The winner of the performance only portion of the Paleo Challenge is Sam Krawiec. Congratulations to Sam for her awesome improvements. The following are her performance results
WOD 1 (Row, Pull Ups, WB, DU's) 
Before - 14:40 
After - 11:16

2K Row 
Before - 9:03
After - 8:22

"Grace" 
Before - 5:08 
After - 1:54

"Fran"
Before - 8:30
After - 5:19
Sam did a great job in following the Paleo diet throughout the 45 days.  It wouldn't hurt to ask her some questions about her experience with the challenge. I'm sure she's willing to share. Good Job Sam.

As for the other group I'm still working on gathering people's results. Hope to have them done by the end of the week. If you do not get your benchmark WOD's in this week you will not get points for those.



Reminder no 6:45pm classes on Wednesdays. CrossFit Kids classes have begun.

This WOD might take a while so please show up on time ready to work.

WOD

 A:For Time: 
25-20-15-10-5
Singles
Kettlebell Swings
ABMAT Sit Ups

B: "Swinging Annie"
For Time: 
50-40-30-20-10
Double Unders
Kettlebell Swings 55#/35#
ABMAT Sit Ups

*30 minute time cap.

Husband and wife members Scott and Monica McDonald on their pull ups.

4 x 10 Toes to Bar (No momentum or kip)

Then
 
Press 5-5-5
Push Press 3-3-3
Jerk 1-1-1 

Add weight to each set.  Finish the press with the starting load for the push press,  Finish the push press with your opening jerk

Then

8 Rounds of Tabata Push Ups.

Great job last week on the benchmark WOD's. Just about everyone had a PR all over. I hope everyone is as excited about their improvements as I am. Even if you didn't PR on a certain WOD understand a lot of things can play a factor. Diet, sleep, stress, consistency to name a few. Don't worry too much about it and keep coming in to do work. Things will fall into place. 

I will have Paleo challenge results within a few days. Just have to go through all the scores. 

WOD
A: EMOM for 10:00 
1 Deck Power Clean
2 Front Sqauts
1 Jerk 

B: EMOM for 20:00 
1 Deck Power Clean 175#/115#
2 Front Sqauts
1 Jerk 

Scale accordingly.

Mother and daughters taking on 14.1

Happy Friday!!

There will be no CrossFit Kids classes tonight only. 

Open Gym - some of you have been coming in on Saturdays to work on some strength on the other side. You will need to hold off on doing so starting this week. We have kids classes starting on Saturdays. Open gym times will be coming soon. 


Great job to everyone on this week's benchmarks. PR's all over the place.


WOD
14.2
For as long as possible:
From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups
From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups
From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups
Etc., following same pattern

http://games.crossfit.com/video/open-announcement-142-archived-footage

REST DAY!!

We had a good turnout yesterday for CrossFit Kids. It's not too late to sign up. 1/2 off this month.

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. Remember we have the second open WOD tomorrow.

There will be no CrossFit Kids classes this Friday March 7th only. 

Open Gym - some of you have been coming in on Saturdays to work on some strength on the other side. You will need to hold off on doing so starting this week. We have kids classes starting on Satrdays. Open gym times will be coming soon. 

Can anyone guess who's awesome back that is?

 

CrossFit Kids - Starts this tonight at 6:45. Kids monthly memberships are 1/2 off for the month of March. Send email to nolalde@crossfit1013.com to enroll your child. 10% discount to siblings. Check the "Schedule and Rates" tab for times and pricing. Make sure you RSVP your child. We still have some openings.

There will be no CrossFit Kids classes this Friday March 7th only. 
 
Wednesday 6:45pm Classes Canceled for now starting March 5th

We're seeing some great PR's on the benchmark WODs. Last one is today. We will start taking measurements for those who are in the body composition challenge tomorrow and Friday.

Strength/Skill
Thruster - take 20 minutes to find your 1 rep max

WOD
A: For Time
"Mini Fran"
15-9-6 reps of 
Thrusters
Ring Rows

B: For Time
"Fran"
21-15-9 reps of 
Thruster 95#/65#
Pull Ups
  
*Compare to 01/20/2014

CrossFit Kids - Starts this week Wednesday at 6:45. Kids monthly memberships are 1/2 off for the month of March. Send email to nolalde@crossfit1013.com to enroll your child. 10% discount to siblings. Check the "Schedule and Rates" tab for times and pricing. Make sure you RSVP your child. 

 
Wednesday 6:45pm Classes Canceled for now starting March 5th

Strength/Skill
Row 2k

Rest 5-10 minutes
 
WOD
"Grace"
For Time
30 Clean and Jerks 135#/95#

 

Benchmark Week!

CrossFit Kids - Starts this week Wednesday at 6:45. Kids monthly memberships are 1/2 off for the month of March. Send email to nolalde@crossfit1013.com to enroll your child. 10% discount to siblings. Check the "Schedule and Rates" tab for times and pricing. Make sure you RSVP your child.

Wednesday 6:45pm Classes Canceled for now starting March 5th.

WOD
A: For Time
Row 500m
15 Ring Rows
25 Wall Balls
50 Singles

B: For Time
Row 1000m
30 Pull Ups
50 Wall Balls 20"/14"
100 Double Unders

*20:00 timecap

Compare 1/10/2014