Mar 302015
 

Today is the final day of the 2015 Open!  It was an awesome year!  Don’t forget to submit your 15.5 score by 8pm today.

If you would like to join a top notch local farm/meat share with Forty Acres Farm you can join (HERE).  Sign up fast because the season is coming soon!

-

WOD

as many rounds as possible in 10 minutes

-5 shoulder to overhead (185#/125#)

-50 double unders

Jason leader and founder of team Mixed Nuts addressing the CFIW nation with his “Our Finest Hour” speech!

All teams brought in great spirit this year during the Open.  All the final points will be release later this week.  Stay tuned.

 Posted by at 12:01 am
Mar 292015
 

There will be one hour to do 15.5 today starting at 10am.  You can show up at 9:45am to get warmed up.

Schedule for Today

10am: Open Heats

11am-2pm: Open Gym

jason

Nice spirit CFIW!

 Posted by at 12:01 am
Mar 282015
 

This is the last workout of the 2015 Open.  You all have been working tremendously hard and the energy has been special.  Make 15.5 your best effort by finishing this year STRONG!

-

Only 8 per heat.  As of now we have room in Heats 3, 4, & 5.

Schedule for Today

9am & 10am: CrossFit Classes

11am: Open Briefing

11:20am: Heat 1

11:20am: Heat 2

12:00pm: Heat 3

12:10pm: Open Briefing

12:30pm: Heat 4

12:50pm: Heat 5

-

WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

 Posted by at 12:01 am
Mar 272015
 

How should you approach 15.5? The answer is found over a a doorway I use to walk under in south Texas that simply said – “Man Up”.  If that doesn’t work for you – “Woman up!”. Why? Because you can go faster.

Take the time and fully review the standards for 15.5 (HERE).

If you are doing 15.5 today please let me know what class you plan on coming to.

Schedule for Tomorrow/Sign up Today!

9am & 10am: CrossFit Classes

11am: Open Briefing

11:20am: Heat 1

11:50am: Heat 2

12:20pm: Heat 3

12:20pm: Open Briefing

12:50pm: Heat 4

1:20pm: Heat 5

-

Partner WOD

5 rounds each for time:

-10 pull ups

-10 push ups

-10 deadlifts (225#/185#)

-100 meter sprint

note: one member will finish a full round while the other rests

 Posted by at 12:01 am
Mar 262015
 

Week 4 In House Results:

Mixed Nuts received 4 points this week, Bomb Squat received 4 points, C-4 received 2 points, Cam Jamz received 4 points, Sugar Nipples received 2 points.  The battle for points was very very close for 15.4!

Lisa’s Bomb Squat is in 1st place going into the final week!

Top 3 Teams

Bomb Squat – 28 points

Mixed Nuts – 24 points

Cam Jamz – 14 points

One more week left in the 2015 Open!  Keep up the great work and the awesome motivation!

15.5 will have double points available!

-

WOD

for time:

-25 hang power clean push jerk (155#/105#)

-50 pistols (single count, alt)

-100 double unders

michelle

Michelle and Maggie working hard through 15.4

 Posted by at 12:01 am
Mar 252015
 

No mobility tonight.

WOD

for time:

-20 power snatch (135#/95#)

-40 box jumps (24″/20″)

-15 power snatch (135#/95#)

-30 box jumps (24″/20″)

-10 power snatch (135#/95#)

-20 box jumps (24″/20″)

IMG_1504

The Wheel of Misfortune brought to you by Mixed Nuts!

 Posted by at 12:01 am
Mar 242015
 

WOD

5 rounds for time:

-15 thrusters (95#/65#)

-15 bar facing burpees

IMG_1510 IMG_1511 IMG_1475

More first times!  Congrats to everyone who got a first muscle up and/or first HSPU!

 Posted by at 12:01 am
Mar 232015
 

Today is the final day to submit your 15.4 score.  8pm Eastern Time is the cut off.

15.4 brought us another great weekend of effort by everyone!  Good job.

-

WOD

for time:

-2000  meter row

at the 10 minute mark

for time:

-75 kettlebell swings (70#/53#)

note: every time you stop swinging do 10 burpees and 100 meter sprint

IMG_1513

Mixed Nuts wins the the team spirit award for 15.4.

Their secret is out… Johnny rides a unicorn into space to collect team spirit.

 Posted by at 12:01 am
Mar 222015
 

Honor The Fallen

I hope you can join me in the Maltz Challenge today. Show time is 8:30am and we’ll start the workout at 9am.

You can find all the information about the Challenge (HERE).  If you want a shirt you can buy one (HERE).

There will be one hour to do 15.4 today starting at 10am.  You can show up at 9:45am to get warmed up.

Schedule for Today

8:30am-10am: Maltz Challenge

10am: Open Heats

11am-2pm: Open Gym

Maltz

 Posted by at 12:01 am
Mar 212015
 

Patrick (one of our newest CrossFitters) from Forty Acres Farm in Granby, MA is coming today to cook some burgers for us!  He would be happy to share information about his farm and meat shares he’ll be offering soon.  Bring a few dollars and a “thank you” for his burgers!  Everyone is welcome to come and cheer on those doing 15.4 while having some freshly cook food from Patrick!  Bring your friends and family!

Good luck to everyone doing 15.4 and to those doing the Holyoke St. Patrick’s Road Race!

-

Schedule for Today

9am & 10am: CrossFit Classes

11am: Open Briefing

11:20am: Heat 1

11:20am: Heat 2

12:00pm: Heat 3

12:10pm: Open Briefing

12:30pm: Heat 4

12:50pm: Heat 5

At 10am sharp I’ll host a class on kipping.  If you have never kipped or you feel out of practice since we don’t routinely kip then you should come in at 10am.

-

Come in educated on what you’re doing today.  All the details are (HERE). Show up about 30-45 minutes before your heat time to warm up (don’t skip this).   Everyone needs to attend one of the meetings before their heat time!!!

15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

If you’re in a different division or if you’re doing this workout scaled then review (THIS) page fully!  You can find the different scorecards (HERE).

Bro-Reps

Note the warning.

Watch until you fully understand!

 Posted by at 12:01 am