Author: wildhorizonscrossfit

Wednesday’s WOD:

This article is a few months old, but definitely presents some good food for thought. While we won’t shun the listed movements, it is important to understand the key takeaways at the bottom of the article: Understand the difference between training versus competing, and understanding strength in static planes of instead of compromised positions in dynamic.

“Invariably I get asked this question: Well what if I can do toes to bars and NOT go to full end range (not fully round)? I say: great! I don’t have a problem with touching your toes to a bar. I have a problem with exercises that go through a full spinal range of motion. If people can do it without going to full end range, then that’s fine. I just don’t think most people can…”
http://themovementfix.com/the-4-exercises-your-low-back-is-better-without/#

I see more hollow body work in your future!

Wednesday’s WOD:

Tuesday’s WOD:

Monday’s WOD:
At the request of Melanie Lashbrook we will be doing this tribute WOD today! 

From CrossFit Southie:
“Earlier this week we informed the community that a member of CFS, Whitney Hardy, was tragically struck by a car when out for an evening run on Thursday, February 20th. Her condition is still very critical, but from what we have read she is fighting like hell. You can read about Whitney’s condition here:
http://www.caringbridge.org/visit/whitneyhardy2/journal 

Dan Stebbins is also a member of CFS and we want to support him and Whitney through this difficult time. This WOD is for them. There will be a donation jar on the desk for anyone who is willing to give cash donations. You can also make donations through here:
https://www.giveforward.com/fundraiser/j524/-fighthardy

There will be a few shirts floating around for people to write well wishes on for Whitney. If anyone has any other ideas of thoughtful gestures that we can do for Dan and Whit please let us know. In times like these it is hard to not feel helpless. Are hope is to do all that we can within our reach.”

The WOD called for a 40 Cal row at the end, but since we do not have enough rowers, we switched it to 40 reverse lunges, and in the spirit of the open, made the pull ups to CTB pull ups!

http://crossfitsouthie.com/

What a great start to the 2014 CrossFit Open! The house was bumping this morning with great performances, dynamic energy and support, and of course, some great P.R.’s! In the following weeks I will make some adjustments so we stay closer to being “on time” and be a bit more organized. Thank you to everyone for your patience and for your assistance judging and supporting the efforts of the day! Sunday’s with Shep will take place as usual from 10-11am, then after during open gym there will be time available for athletes to do 14.1 if they still need to do so! The only other time to complete 14.1 after tomorrow will be Monday during the morning open gym! If you have already completed the WOD and are satisfied with your score make sure you get on your athlete profile and submit your score to me for validation! All scores need to be submitted to me by Monday evening at 6pm!

Sunday’s With Shep
10 Min Warm Up

Skill Session: (20 Mins)
Muscle Ups

WOD:
14 Min EMOM
Even Mins:
3 Back Squats @65% 1 RM
(From the floor)

Odd Mins:
3 Muscle Ups

Saturday’s WOD:
CrossFit Open WOD 14.1

http://games.crossfit.com/workouts/the-open

The class times will be the same (930,1030, and 1130) so please plan on showing up around those times, but do not be surprised if the classes blend together.

I am contemplating either running group warm ups, or giving y’all some advice for prep work and letting y’all do what you feel you need to get warmed up. Any input would be appreciated.

If you want your workout to be recoded, bring your own camera/phone and make sure it had plenty of storage/memory space, and plenty of battery life or a charger. I will do my best to film everyone that wants to be filmed.

We will need help with judges for the morning as well! We will try and pull from the classes, but athletes looking to qualify for regionals will need a judge who has completed the online judges course.

If you cannot make it today there will be time on Sunday and Monday to do it! The energy tomorrow will be great, though! We have over 60 athletes signed up, and there is still time for others to join as well!

I’ve posted some good videos and write ups about strategy and prep, make sure and check those out as well! See you all tomorrow!
2014 Open Workouts | CrossFit Games
If you’re looking for the Open Workouts page, you found it. This page contains all past and current Open Workouts. The remaining workouts will be released each Thursday from Feb. 27 to March 27 and be listed here.
games.crossfit.com

Friday’s WOD:
Supple Leopard Time will take place AFTER the WOD today! 
Happy Birthday to my best furry friend!

Thursday’s WOD:
Today is the day! The first Open WOD of 2014 will be released! The buzz on facebook and in the gym has been growing, and I am pleased to see that many of you have registered! If you are still on the fence, or need more information, there is still time! We will explain more details in the remainder of the week, but it all starts TOMORROW! The WOD will be released at 6pm our time (5pm Pacific) and will be aired live on the games website. Tomorrow evening during open gym we will accommodate any athletes who wish to do the WOD. Friday, athletes will have an opportunity for both open gym sessions to do the WOD. Saturday, the open workout will be the workout of the day for all class times. Saturday will be the MAIN day. We will run in heats if necessary, record videos if necessary, and we will need judges! Judges who are just volunteering, and judges who have taken the judges course online. Sunday we will still have Sunday’s with Shep from 10-11, but from 11-12 during open gym we will be able to accommodate athletes that still need to do the workout. The submission deadline for scores is Monday evening, so there would be a final time on Monday morning during open gym (10am-12pm) for athletes to do the WOD. SO…while Saturday is going to be the main day, there are PLENTY of opportunities for you to come in, do the workout, and post a score! Maybe even do the workout multiple times before you post a score. Just let the coaches know what you need, and we will do our best to ensure each athlete has a great experience with this year’s open! This is a great event to be a part of no matter your ability or level of experience, sign up, show up, and HAVE SOME FUN…let the games begin!

Wednesday’s WOD:

Last Friday Amy Atkinson got her 1st bar muscle up! Her awesome-ness rubbed off on some more athletes this evening, and Melanie Lashbrook and Allie Mossing both got their first ones as well! So many strong awesome ladies! I have a feeling there will be more PR bar muscle ups in days to come…::cough cough Rebekah Moser,Courtney Renee Molly Sniadach cough, cough::

Tuesday’s WOD: