Friday Night Lights Week 1 is in the books and really showed the unity of our group. Scores will be tallied and updated on the back whiteboard (on the wood wall) over the next couple of days. It was awesome to see teams and athletes come together and go through “the suck” which was 18.1!

This Friday, and for the next four weeks, we get ready to do it all again with 18.2 dropping on Thursday evening. If your team didn’t win the spirit award this past week then this Friday is your chance to make up some points!

---

Perform Intentional Acts of Kindness This Week

Simple Instructions:

1. Each day, consciously perform an act of kindness. It can be as small as you like.
2. Examples might include something as simple as holding the door open for the person walking behind you when you’re in a hurry or taking time to thank someone who offered you help or support. There is no lower limit to kindness.
3. At the end of each day, reflect back on the acts you did or didn’t perform. If you didn’t perform an intentional act of kindness, consider why. Was it a lack of opportunity? Did you forget? Were you self-conscious?
4. Consider any opportunities you might have missed.
5. Score the practice as a “yes” only if you intentionally performed an act of kindness.

---

Monday 2/26

A) E2M x 4 sets

– 2 x (clean & jerk)

*Building from 60-75% w/ 1-2 count pause in receiving position of jerk.

+

E2M x 4 sets

– 1 x clean & jerk

*Building from 80-90+%.

 

B) For time:

– 600m run

– 15 ground to overhead (135/95)

– 400m run

– 10 ground to overhead

– 200m run

– 5 ground to overhead

*Ground to overhead should be power clean + push jerks.

 

C) 1 set for quality:

– 20 Turkish get-ups

Go heavy but keep form intact.  

 

Tuesday 2/27

A) Every 4 minutes x 4 sets:

– 20 double KB front rack walking lunges AHAP

– 10 chest to bar pull-ups (work on efficiency)

– AMRAP strict HSPU + 5 kipping HSPU

 

B) EMOM x AMRoundsAP

1: 15/12 cal row (scale to 12/9)

2: 12 burpees to target (scale to 10 or 8)

*Get at least 4 rounds in even if you need to take a minute or two off.

*Get into the pain cave for this one.

 

Wednesday 2/28

A) Every 90 sec x 6 sets each:

Station 1: 4 x bench press @ 20X1

Station 2: 4 x deadlifts @ 20X1

*Start at last week’s heaviest set.

*Build to a heavy set of 4 on each movement.

 

B) 3 sets all out:

– Suicide sprint down floor

– 20 KB swings (70/44)

– 40 double unders

R2-3M

 

Thursday 3/1

A) Every 90 sec x 3 sets:

– 3 stop snatch pull + high hang snatch @ 55-65%

+

Every 90 sec x 3 sets:

– 2 stop snatch pull + hang snatch @ 65-75%

(hang, floor)

+

Every 90 sec x 4 sets:

– pause snatch @ 75, 85, 90+%

 

B) 2K row time trial

*Goal is to hold a pace about 5 sec slower than last week’s 500m repeats.

 

C) 3 sets for quality:

– 10 x BB hip thrusts @ 10X1

– 30 sec x L-sit, accumulated

 

Friday 3/2

CrossFit Open WOD 18.2

6-8pm Friday Night Lights

 

Saturday 3/3

8am Masters CrossFit

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 3/4

8am Endurance

THE 2018 OPEN IS HERE. 5 weeks. 5 WODs. Each one will be released on Thursdays at 7pm and all registered athletes will have until Monday at 7pm to complete and input their scores. We’ve got 20 official athletes registered as of right now and I expect to see more by this Thursday!

Why should you register? The Open is a celebration of your fitness. There are both scaled and and RX divisions to “compete” in. If you don’t think you can compete workouts at the scaled level we will scale even further so that you can. The most important thing is participation and completion of all 5 WODs.

We are making fitness fun again! Every Friday night starting at 6pm we will be hosting Friday Night Lights. The atmosphere this creates is one of a kind and something all of our athletes should experience. Plus we are doing it intramural style this year with each athlete being placed on a team. You get points for participation and spirit, not results! Can’t complete them on Fridays? No worries. There will be times on Thursday evenings, Saturday mornings, Sunday mornings and Monday evenings if needed for you to get them in.

So step outside of your comfort zone and SIGN UP HERE under EDCF for the 2018 CrossFit Open.

---

This Week Explore What It Means to Communicate Responsibly

Simple Instructions:

1. Use social media and online forums only in ways that represent your best self — honest, kind, compassionate, supportive, etc.
2. Some examples: Post things you find funny or uplifting, share honestly what’s going on in your life (even if you’re sad), skip the opportunities to join conversations that typically end in arguments or hurt feelings, or say something supportive to someone rather than just choosing an emoji response.
3. If you don’t use social media or online forums, consider this practice in the context of your text messages and email.
4. Score the practice as a “yes” if your use of electronic communications is “best self” all day.

---

 

Monday 2/19

A) Every 2 sec x 8 sets

– clean + split jerk

*Building from 60-90+%.

*Pause 1-2 counts in receiving position on first 4 sets

 

B) CrossFit Open 13.4

7 min AMRAP:

– 3 clean & jerks (135/95)

– 3 toes to bar

– 6 clean & jerks

– 6 toes to bar

– etc. increasing by 3 each round

*Clean & jerks are ground to overhead style.

 

C) 3 sets for quality:

– 10 bent over DB rows / side

– 20 elevated banded psoas marches (alternating 10 each)

 

Tuesday 2/20

A) E2MOM x 8 sets:

– 5-5-4-4-3-3-2-2 box squats

*Absolutely no rocking. Keep weight in heels with a widened stance.

*Weight should be about the same across all sets and the same or slightly heavier than last week.

 

B) E6MOM x 3 sets @ 90%

– 400m run

– 15 UB thrusters (95/65)

– 12 CTB pull-ups

– 9 bar facing burpees over the bar

*Use new Open standards on burpees.

 

Wednesday 2/21

A) E2MOM x 5 sets each:

Station 1: 5 x bench press @ 20X1

Station 2: 5 x deadlifts @ 20X1

*Keep weight heavier than last week’s heaviest set.

*Build to a heavy set of 5 on each movement.

 

B) E3M x 4-6 sets

– 20/15 cal row

– 15 RKB swings

– 10 box jumps + step down

 

Thursday 2/22

A) EMOM x 5 sets – front squat

Sets 1-3: 2 reps a @ 60-70%

Set 4-5: 1 rep @ 75, 80%

+

E2MOM x 4-5 sets

– 1 front squat @ 80-100+%

*Build to a new max or a heavy single rep. Take 5 sets if needed

 

B) 4-6 sets:

– 500m row

R60S

*Keep same pace as last week!

 

Friday 2/23

CrossFit Open WOD 18.1

 

Saturday 2/24

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 2/25

8am Endurance