02.28.15 Saturday 9am!

Jessie getting 15.1 in!
Jessie getting 15.1 in!

Teams of 3:
While Partner A completes a 100m SandBag Carry, Partner B works, Partner C rests.
Complete the following in any order (one partner works at a time):
*165 Mountain Climbers
*165 Squats
*165 Stationary Lunges

02.27.15 Friday CF Open 15.1 day!

CFE's first CrossFit Open Competitors from 2013...we've come a long way!
CFE’s first CrossFit Open Competitors from 2013…we’ve come a long way!

We will be doing the following workout during each regular CrossFit class hour tomorrow. You will judge a fellow classmate, so bring your loudest cheering voice and best judges eye. The box will be rockin’!

WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
________________________________________________________________________________________________
6:00am CFLite Class

“15.1 CF Lighted”
Part A
9-Minute AMRAP of:
15 Hanging Knee Raises (scale T2P)
10 Deadlifts w/ KB 53/44#
5 DB Push Press (35/25#)

Part B
6-Minutes to
Row for Max Calories

QOD: What do you think of 15.1?

02.26.15 Thursday

Coach Luis demonstrating the Push Press!
Coach Luis demonstrating the Push Press!

STRENGTH:
Back Squat 20 Unbroken
LAST DAY!

WOD:
5 Rounds
200 M Run
10M Broad jump

AP: Weighted Side Planks 3 x 10 each side (45/25)
_________________________________________________________________________________________________
6:00am CFLite Class

7 Rounds
7 Push Ups
7 Squats
7 Sit Ups
7 Burpees
7 Lunges
7 Russian Twists w/ KB
7 Dips on Boxes
25min CAP

QOD: Are you going to the Rodeo BBQ Cook off?

02.25.15 Wednesday

Coach Claudia's first solo class - friendship circle time!
Coach Claudia’s first solo class – friendship circle time!

STRENGTH:
Push Press (3-3-3-3-3)
starting at 40% 1 RM, increasing around 10% each round

WOD:
5 min AMRAP
10 Pull Ups
15 Air Squats
1 min REST
5 min AMRAP
10 Push Ups
15 Sit Ups
1 min REST
5 min AMRAP
10 Ring Dips
15 Lunges
_______________________________________________________________________________________________
6:00am CFLite Class
6 Rounds for Time:
Shuttle Sprint (from bay door to opp end, touch floor and back)
12 DB Thrusters (35/20#)
1:00 Rest between Rounds
Include Rest time in total time.

QOD: Be sure to check out Coach Ann’s latest blog here!

The 2015 CrossFit Open is Here!

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The 2015 CrossFit Open starts this week with the release of the first workout, 15.1 this Thursday February 26th at 7:00pm CST!

This is a 5 week test of not only your fitness but your mental fortitude. It’s an opportunity to face your fears and all those doubts floating around in your pretty little head. It’s an opportunity to trust that your teammates and coaches will be there to encourage and support you through every minute of every WOD! It’s an opportunity to record in stone (aka the world wide web) just how far you’ve come and to celebrate the awesomeness that you bring to CFE everyday!

Yet despite all of these positive opportunities, I keep hearing a lot of negatives as to why you might not be signing up….”I can’t do the wods”, “I’m not ready”, “I don’t have $20”. There are those doubts creeping into that pretty little head!

Well, this year CrossFit is allowing scaling of the workouts which nullifies your “I can’t do the wods and I’m not ready” excuses. And if you really don’t have $20, come see me and I will float you a loan to sign up. Seriously, there should be no excuses!

Sign up today at http://games.crossfit.com

For the next five Fridays (starting this Friday Feb 27th) we will be doing the CF Open WOD in every Friday class. We will run two heats with a fellow CFE Crew member judging your reps. So if you typically workout on Fridays, why not sign up anyway? You’ll get to be a part of a worldwide event, inputting your score into a global leaderboard with over 200,000 other CrossFitters!

We will also be scheduling times to do the WOD with a certified judge (a CFE
Coach) on Sundays via Wodify (not the google calendar after all). Go to your phone app or https://app.wodify.com/wodify/CalendarListView.aspx Go to class schedule, change the date to the Sunday date and reserve the time slot/coach you want! If you are signed up for the open and would like to be judged on Sunday, you do not need an Unlimited membership during the Open.

If you are not able to make your time slot, please call, text, email, FB message your judge or me at least 30min prior to your time slot or there will be a $20 no show fee charged to your Wodify account. Our coaching staff volunteers their time to judge you on Sundays. Please be considerate of their time by staying on schedule, cancel ahead of time if needed and thank them for judging you!

Sundays at CFE during the Open are even more fun than normal Sunday Fundays. Extra loud music, Coach Michael screaming in your year and perhaps beer afterwards (as long as you count it towards your blocks)!

The workouts will be announce each Thursday at 7:00pm CST (we will have the live announcement playing on the box TV). Weekly scores must be entered into the CrossFit Games website no later than 7:00pm CST or you will not be able to enter your score, no exceptions.

Now that all the logistics are out of the way I have but one question for you…
Would you rather show up, give it your all, and fail; or just stay home, and never know if you could have done it?

Sign up today at http://games.crossfit.com

– Coach Ann

02.24.15 Tuesday

SKILL:
4 x 5 Pull Up
Any style working on technique and strength
Scaling: Ring Rows, Negatives, Jumping

WOD:
21 Power Snatches (95/65)
21 Lateral Burpee over bar
15 OHS (95/65)
15 Lateral Burpee over bar
9 Squat Snatches (95/65)
9 Lateral Burpee over bar
________________________________________________________________________________________________
6:00am CFLite Class
In 15min:
20-15-10
KBS (35/26#)
Box Step Ups (24/20″)
Lateral Burpees onto Plate (45/25#)
with remaining time: Row for Calories
Score is total Calories

02.23.15 Monday

Andy leading the charge on some serious conversation.
Andy leading the charge on some serious conversation.

STRENGTH:
Back Squat 20 Unbroken
Add 5lbs to Thursday’s lift

WOD:
For one total score:
5 mins of rowing for calories
4 mins of Power Cleans (95/65#)
3 mins of wall balls for reps (20/14#)
2 mins of T2B
1 min of DU’s

Continuous clock, no transition time.
If SU’s, divide by three for rep count for that minute
_________________________________________________________________________________________________
6:00am CFLite Class

12min AMRAP
with a EMOM of 5 Parallette Jumps (start at min1)
5 DB Push Press (35/25#)
7 DB Reverse Stationary Lunges (amrs at sides)
9 Claudia Style sit ups w/ 1-DB

QOD: So could Andrew possibly be talking about in the picture above?

02.20.15 Saturday ***WOD Starts at 10:30am***

Our last nutrition challenge champs Sonja and Dave: 40+lbs lost between the two of them!
Our last nutrition challenge champs Sonja and Dave: 40+lbs lost between the two of them!

Saturday is our Paleo Challenge Part 1 final measurements and WOD re-test! It’s also the baseline for Part 2 of the Challenge! For more information about Part 2 of the challenge click here!

Challenge Benchmark WOD
500m Row or 400m Run
40 KBS (44/35#)
30 Goblet Squats (44/35#)
20 Push Ups (chest to ground)
10 Pull Ups (scale: Ring Rows)

02.20.15 Friday

Working on balance and mobility!
Working on balance and mobility!

MOBILITY:
extra mobility for below
work on challenge goals!

WOD:
CrossFit Open 14.2
Every 3 minutes for as long as possible:
0:00 to -3:00:
2 rounds
10 OHS (95/65)
10 Chest to Bar

3:00 to 6:00:
2 rounds
12 OHS (95/65)
12 Chest to Bar

6:00 to 9:00:
2 rounds
14 OHS (95/65)
14 Chest to Bar

Each 3 minutes starts athlete standing tall with the bar on the floor. If done in under 3 minutes, rest until the next segment starts. Keep going adding 2 reps each 3 minutes until no longer able to continue.
________________________________________________________________________________________________
6:00am CFLite Class
100 Russian KBS (44/35#)
Then 3 Rounds:
10 1-Arm DB Snatch alternating (35/25#)
10 1-Arm DB OH Lunge (each leg=1rep)
100 Russian KBS

QOD: Last few days of our Paleo Challenge Part 1! Get those points entered!!