Monthly Archives: February 2014

2-28 WOD

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Ha ha ha!

Buy in…
2x
10 kips (no pull-up)
10 pogo hops
10 spidey pigeons 🙂

WOD…
Open Wod 14.1
10 Min AMRAP
30 Double Unders
15 GTO (75/55)
*if you aren’t signed up for the open you can scale 3:1 singles.
*you can clean and jerk instead of snatch
Scaled version for newer peeps
10 Min AMRAP
30 Russian Swings
90 Singles

*If you are doing the WOD on Saturday please do this:
1x
15 Doubles
8 GTO
Rest 5 Min
1x
30 Doubles
15 GTO
30 Doubles

Cash out…
Roll Quads, hips and hammies


2-27 WOD

Buy in…
9-6-3
Wall Ball
Sit Up
Swing

WOD…
3x
On a 4 Min Clock
Row 600 Meters
Run AMRAP of 10 meter shuttles
Rest 4 Min

Cash Out…
Roll out quads
Roll out calves


2-26 WOD

Buy in…
3x
10 Russian Swings
10 Wall Balls

Conditioning…
5x
12 Overhead Walking Lunges (45/35)
12 Up down downs to the plate

*If you are doing the open. Please just come in warm up with the group and do this instead of the wod.

3x
1000 Meter Row (75-80% effort)
1:1 Work to rest

Cash Out…
100 Meter Farmer Carry
Ball on the back of the shoulder
Bridge work


2-25 WOD

Buy in…
7-5-3
KB Thruster
TTB

Skill/Strength…
5 Min to review the WoD and do 3-5 reps of ea movement!

Conditioning…
20 Swings (53/35)
20 STO (75/55)
20 Ring Rows
20 Push Ups
20 Box Jumps (20/16)
20 Sit Ups
20 Burpees

Rx+
20 HPC (115/75)
20 STO (115/75)
20 Pull Ups
20 Push Ups
20 Box Jumps (24/20)
20 TTB
20 Burpees

Cash Out…
Easy 2:00 row
Roll Quads, IT band and hammy


2-24 WOD

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Buy in…
3x
3 Strcit pull ups
6 Goblet squats
9 Russian Swings

Skill/Strength…
5 min review and practice on rowing tech

WOD…
16 Min EMOM
Min 1 – 30 Seconds Wall Balls (or 12 cap)
Min 2 – 30 Seconds Row for Cals (or 12 cap)

Cash Out…
2:00 Plank
2:00 Couch Stretch
Roll out and stretch lower arms

Courtesy of the CF games site. If you are signing up for the Open please get it done soon. Make sure you mark CrossFit 208 as your affiliate!

http://games.crossfit.com/video/sub-3-minutes-chris-spealler


2-21 WOD

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Buy in…
3x
7 Med Ball Push Press
7 Med Ball Squats
7 Wall Balls

Skill/Strength…
EMOM for 8 Min
3 Pwr Clean and Jerks

WOD…
TTB DT
3x
15 TTB
12 Deadlifts (155/115)
9 Hang Pwr Cleans (155/115)
6 Jerks (155/115)

Scale with
3x
25 Sit Ups
15 KB Deadlifts
15 Swings
10 Shoulder 2 Overhead

Cash Out…
Run an easy 200
Yoga stretches

Courtesy of CF Verve

Mmmmmm, water. . . .
When I use to work on an ambulance days like yesterday, nice and sunny in the midst of rather cooler weather, would bring in a lot of calls with complaints of feeling light headed. There would be an increase in people fainting and not feeling so hot. Nine times out of ten it was dehydration. As the weather in Colorado fluctuates between winter like and spring like so does our bodies response in regards to sweat production. I don’t just mean sweating in a workout but we increase our sweat output in our daily routines. Spending the last couple days basking in the beautiful sun made me think now would be a good time for us all to get reminded about staying hydrated.

Did you know that the minimum amount of water in ounces we should be drinking daily is equal to half our body weight in pounds? That amount of water is separate from coffee, sodas, any caffeinated and sugared drinks, or alcohol that actually cause a deficit. And if we are working out hard, we should probably be replacing some lost electrolytes in our system such as sodium, potassium, calcium, and magnesium. This is especially important if we are eating a clean, paleo/zone diet that is usually lacking sodium. Our logbooks not only help us keep track of our food daily, fish oil, energy, sleep, and workouts/mobility–but they are also a great spot to be logging our water intake daily at a minimum.

You can also weigh yourself before and after workouts, and before bed/after waking to see if you are deficient. Losing more than 1 pound overnight is unacceptable and going to negatively impact performance. Sweating ourselves through a workout is okay, but needs to be replaced in order for our body to keep up the good work.

First though, let’s stick to the basics and make sure we are working to keep our diet clean and logging our food, water, sleep, and workouts–then we can see if electrolyte replacements may be helpful. We need to be mindful to take care of our bodies and keep hydrating safely to avoid headaches, muscle cramps, and keep our body ready for whatever life or we may throw at it each day.


2-20 WOD

Buy in…
3x
3 TTB
6 Push Ups
9 Jump Squats

Conditioning…
5 Min AMRAP
5 Ring Rows
10 Push Ups
15 Lunges
Rest 3 Min
5 Min AMRAP
5 Dips
10 Squats
15 Sit Ups
Rest 3 min
5 Min AMRAP
Row for Cals

Cash out…
2:00 Plank
2:00 Couch Stretch
Roll your hips and quads