Today's Workout:

A, Every 30 seconds for 12 minutes:
    1 power snatch
    *add weight every 4 minutes

B. For time:
    50 thrusters (45/33)
    40 toes-to-bar
    30 box jumps
    20 burpees
    1000m run

Posted by Commish

Ladies and Gentlemen, it's finally here! The first workout of the 2016 CrossFit Open has been announced!

Here is what you need to know for the big day!

The workout is the following:

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
​
Men lunge 95 lb.
Women lunge 65 lb.

or, if you are scaling it:

​Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Friday Night Lights begins at 5:00 PM sharp and we will run heats every 30 minutes after that. Make sure to show up early for your heat! Unlike the CrossFit classes you take each day warming up will be your responsibility, so make sure to give yourself enough time to set yourself up for success! Similar to other benchmark workouts you will be assigned a judge who will count for you and ensure that movement standards are upheld - don't worry, we will thoroughly brief everyone on how to do this.

We also have a two chiropractors from Dr. Choy's office who will be in the house to help you work out any soreness or stiffness that you might be experiencing before you work out!

Here's a general idea of what this is going to look like. You'll show up and sign up for a heat. From there you are free to warm up in the designated area. Before it is your turn to work out one of the coaches will give you and everyone in your heat a quick athlete briefing and offer some pro tips. At this point you'll be assigned a judge who will go with you into the workout area. 3-2-1 Go! and 20 minutes later your judge will jot down your score on your scorecard. From here one of your coaches will collect the scorecards and write the scores on the whiteboard. Before and after this you can hang out, cheer people on and pretty much enjoy the epic ball of energy that is the CrossFit Open. Looking forward to seeing everyone there!

If you have any questions, don't hesitate to ask one of your coaches!

Today's Workout:

"16.1"

Rx’d

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups


Men lunge 95 lb.
Women lunge 65 lb.


​Scaled

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups


Men lunge 45 lb.
Women lunge 35 lb.

Posted by Commish

The first workout of the CrossFit Open is going to be announced today and we will be holding our first Friday Night Lights event tomorrow! If you haven't signed up yet, click here and join the CrossFit 818 team!

Today's Workout:

A. Every 3 minutes for 7 rounds:
    7 band resisted KB RDLs
    7 knees-to-elbows

B. "Baseline"
    For Time:
    500m row
    40 squats
    30 kb swings
    20 push-ups
    10 pull-ups

Posted by Commish

Folks, we are one day away from finding out what the first Open workout will be and two days away from our first Friday Night Lights of 2016! I'm super pumped and can't wait for Friday. It's bound to be a blast and I'm excited to see everyone crush 16.1. In case you are still on the fence, check out this video. Ivan says it best, "I do the Open just to test myself." For us, that's all the Open is, a test. Since it's in a more competitive setting than our regular workouts, it truly becomes a test. We push ourselves harder than we normally do and that usually results in us doing something we've never done before. 

Let's hope there aren't muscle ups in 16.1!

Today's Workout:

800m run

4 rounds:
10 jerks (115/83)
15 med ball sit ups
20 DB snatch

800m run

Posted by Megan

I came across this video the other day on Facebook and found it incredibly motivating, while also serving up a slice of humble pie. This video is of an 8 year old boy doing the CrossFit benchmark, "Grace", with 35lbs. While that may not seem like a lot to most of us, keep in mind that he only weighs about 65 lbs. He remains focused the entire workout and doesn't let the fact that he's tired get to him. We can all learn a little something from this boy on how to attack our workouts. Also, don't forget that our first Friday Night Lights begins this Friday! 

Today's Workout:

A. EMOTM 15 minutes:
    (alternating)
    1st- 20 cal row
    2nd- 15 wall ball (20/14)
    3rd- 10 pull ups

B. AMRAP 8 minutes:
    8 box jumps (24/20)
    8 burpees
    8 KB swings (70/53, USA)

Posted by Megan

Our first Friday Night Lights event of 2016 is this week. Let's get ready to rock and roll!!

Today's Workout:

A. 1RM Front Squat

B. AMRAP 10 minute:
    1 med ball clean (20/14)
    1 toes to bar

​    *ascending ladder

​Posted by Commish

CrossFit workouts are hard, you figured that out on your first day. But is it fun? Yes, it is incredibly fun.

Each day you come in here, you push your body to its limits, you learn new tasks and skills, and  you do things you never thought you could do. You're constantly trying new things and reaching new heights, and even though it's hard you're still having a great time!

And next time you think you're having a terrible time and you hate what you're doing, do what I do: take a step back and smile during your workout. Research has shown that merely smiling makes your happier while scowling makes you more upset. ​

No KB is too big for Marty!

Today's Workout:

A. EMOTM 10
    5 Handstand Push-ups
    *Pick a variation or scale that will challenge you (strict, deficit, kipping, box, handstand hold, etc)

B. AMRAP 18
    3 strict pull-ups
    6 snatch (115/73)
    9 overhead squats (115/73)

​Posted by Commish

Be sure to congratulate Meline, who got her first pull-up yesterday!

Today's Workout:

A. 5 rounds for quality:
    6 Turkish Get-Ups
    8 Deficit KV RDLs (70/53)
    500m Row

B. Tabata Mash-up
    Hand release push-ups
    V-ups

Posted by Commish

Here's some mid-week motivation for all y'all. This is footage from the 2013 CrossFit Games and the event was a clean & jerk ladder where the athletes progressed from barbell to barbell seeing how far they could get in the ladder. Get after those clean & jerks today and put up some heavy weights!

Today's Workout:

A. 10 rounds 
     2 very heavy clean and jerks
     rest 90 seconds

B. AMRAP 10 mins
    Double unders
    *complete 3 burpees and 3 toes to bar every time the rope stops

Posted by Megan

Folks, the flu is still going around and it hasn't been kind to anyone it's encountered. As a reminder, please wipe down any and all equipment you used during the workout so that we can do our best to prevent the spread of the flu within our community. If you do have the flu, or feel like you're coming down with something, rest up and get well. While I know that it's not ideal to take time off, if you're sick, time off is what you need. Once you're well enough (and not contagious), come on back! As you all know, we scale workouts every day for different individuals within the gym and that includes when our members are coming back from being ill. Do your best to stay healthy, especially over these next 6-7 weeks due to the Open starting next week. Also, be sure to sign up for the Open if you haven't already! It's almost go time.

Sharing is caring in partner WODs.

Today's Workout:

A. Every 3 minutes for 7 rounds:
     5 strict press
     10 russian twists (2-count)

B. AMRAP 12 minutes
    5 broad jumps
    10 push press (95/63)
    20 calorie row

Posted by Megan