Well, the 2014 CrossFit Open is officially over!!! We are so proud of all who participated. Truly. It takes guys to do it, to be judged, and to take it to the next level by giving it everything absolutely got! And thank you to all who came out to cheer each other on at Friday Night Lights. So much fun hanging with you all watching everyone give it all they got! Cascades Team finished in 7th place in our Region, so Regionals here we come!!! Going to be an awesome competition! Shirts will be ordered soon as our team gear for Regionals as I want us all to stand out and make us known at Regionals!!! Also, we are extremely proud of our very own Nikoli Martindale who finished 100th IN THE WORLD!!! You would never know unless we told you, bc he is so humble about it, but I can’t even begin to explain how absolutely incredible that is! So proud that all your hard work has paid off!

Let’s have another awesome day at Cascade!!!

SWOD:
Find new 5RM for Bench Press 15-20 minutes

*Alternate is 15-20 minutes to cycle through
10 hanstand pushups (or modifications of such)
:45 L sit hold
5 strict pullups (use band if needed)

WOD: Chipper

20 Hand release pushups
20 Box jump overs (24/20)
20 Pushups on the parallettes
20 Box jump overs (24/20)
20 banded pushups (these are tough! You put a band behind your back and hold the band in both hands. It makes you have resistance)
20 Box jump overs (24/20)

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The last day of the Open Season is today so if you haven’t done 14.5 or you want to redo it, remember to post your scores before 5pm today!  Everyone did such a great job on some really tough workouts this year.  I loved having Friday Night Lights with you all and BBQ’ing on the final day!  This summer we will make a strong effort to do more BBQ’s because it really is a great way to get to know each other and to just have a good time.  This week we are going to find some new 5 rep maxes and 3 rep maxes.  We will use these new maxes in our strength cycle.  With doing this we will make sure our new maxes are done with GREAT form because we don’t want to base numbers off of nasty form.  Next week we are going to start with a strength cycle for those of you who want it.  We are also going to offer an alternative each day for those of you who don’t want to do as much strength!  We are really excited about this new format and you can be sure that the fun and creative workouts you’ve been doing over the last year will continue:-)  If you want more info on strength training please go to our Cascade CrossFit Facebook Page because there is a great article talking about the benefits of strength training.  Again, we will have great gymnastic and aerobic alternatives for those of you who don’t want the strength.

 

SWOD: 20-25 minutes to find a new 5 rep max back squat (make sure we write these down on the white board and in your journal)

*Alternative: 5 rounds of the following

Row 350 meters as fast as you can

Rest 2 minutes

*Record slowest 350 meter row

WOD: New benchmark, max reps backsquat at bodyweight

* After you find your new 5RM back squat OR do the alternative workout rest 5 minutes and complete the max reps at bodyweight!

Cash out: 4 rounds

10 Hollow Rocks

10 Ab mat

10 V ups

10 Bicycle crunches

Cascade CrossFit | 14 people back squatting, love it!

Cascade CrossFit | 14 people back squatting, love it!

Cascade CrossFit | Scores!

Cascade CrossFit | Scores!

 

 

Only two more days to complete the last Open Workout!  It’ll be nice to have that behind us and we are really proud of everyone who participated in the workouts:-)

12pm Strength Class

1pm Open Gym

 

SWOD: 5 sets

– 1 power clean

– 1 hang power clean

– 1 push jerk

* Use several sets to warm up to your working weight.  We will spend 15-20 minutes on this part alone so spend the time warming up and make the working weights tough for you!

 

WOD: Short Chipper

.6 miles airdyne/500 meter row/400 meter run

15 hang clean and jerks (135/95)

15 Box jump overs (24/20)

.6 airdyne/500 meter row/400 meter run

 

9am: Partner WOD
10am: Open Gym
11am: Bring a Friend Day (no experience required!!

In Teams of 4:
AMRAP in 20 minutes
200m Row/200m Run
Slam Ball 30/20 (Reps)
Squats (Reps)
KB Get Ups 44/26 (Reps)

Each team member will start in 1 of 4 stations. Team member A will return from the run/row and take over on the slam ball. The team member on the slam ball will move to Squats and squats will move to the KB Sit Ups. KB sit ups will take off on the Run/Row and the rotation will continue for the duration of the 20 minutes. Your score is the total number of reps from all 3 movements.

11am Bring a Friend WOD:

New people: 10 air squats, 10 ab mats, 10 push-ups the other person rows while they complete that round (experienced people row hard).

Experienced people complete 10 goblet squats, 10 v ups, 10 burpees and the new people row (not too hard). If there are two new people on a team than they both so the beginner exercises. Each person completes 3 rounds.
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Well, this is the first Open workouts that isn’t an AMRAP…so every second counts!

A reminder that we’ll be having a BBQ to celebrate the end of the Open, tonight starting at 5. We’ll have burgers and drinks and please feel free to bring something fun to share. We still have out normal class times, but the classes will be integrated into the waves of the workouts. Can’t wait…going to be BRUTAL! And don’t forget…if you can’t RX this WOD…still come in! We still modify the Open workouts just like any other WOD!

WOD 14.4:

21-18-15-12-9-6-3
Thrusters (95/65)
Burpees

***Burpees must be bar facing and you MUST jump with two feel and and with two feet. Your time is complete after your feet hit the ground after the last burpee.

Let’s DO THIS!!!!!!

 

14.5!!!!! | Cascade CrossFit

14.5!!!!! | Cascade CrossFit