Workout of the Day

Raise Your Hand if You Are Sure

This Spring we are trying out a new beginners workout series so if you know any friends interested in getting started, please spread the word.  This class will have a separate trainer teaching it and will focus on teaching all the lifts and exercises over the course of 10 group classes.  We will still be offering our standard private training Foundations course, which has been a huge success.

In other news those who are participating in the Open, please remember to sign up for your spot to be judged.  The link should be working now HERE

For Time:
Row 1000m
50-Dumbbell Snatch (30/45)
Row 750m
35 Dumbbell Snatch (30/45)
Row 500m
20 Dumbbell Snatch (30/45)

Overhead Dumbbell Squat

Workout of the Day

With Hand Held High

CrossFit Open participants; we have started placing times up on the scheduler so that you can schedule out for the entire duration of the Open through March 28th – please click HERE to schedule a time to be officially judged.  Note that for those who have conflicts on Saturdays, we are still finalizing a couple of the dates for the weekday judging times.  Most notably, the timing for this week’s judging is being updated – it will be either Thursday or Friday evening – we will have it updated by tomorrow afternoon.

20 min AMRAP:
10 OHS w/1 dumbbell 55/35
15 KB swing
20 Sit-up
400m run

Couple Pull-ups

Workout of the Day

15.1 Has Begun

The first workout of the CrossFit Games has been announced.  We already had 6 people officially complete it with a score so we are off to the races.  In addition, we have 2 internal teams formed so far for the Open.  Remember if you are competing in the Open try to pair up in a team of 2 guys and 2 ladies for some friendly intra-gym rivalry.

The workout of the day will be 15.1 for everyone in the gym to try, including those not in the Open.  Please note that we will be running Friday as normal group classes – we don’t have any official judging slots on Friday.  The rest of the judging will happen on Saturday.  For those in the Open, please go light on this practice run of 15.1 and work on skill and form improvement.  For everyone else, tackle this head on!

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.)

then,

1-rep-max clean and jerk
6-minute time cap

Can be any type of Snatch and Clean and Jerk is technically ground to overhead, anyway.  Scaling options are as follows:

Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
Ground to Overhead allowed instead of a Snatch

Mary Kettlebell Swing

Workout of the Day

As Fast as Possible

Takes a lot to surprise me, but you all certainly succeeded!  I logged into the CrossFit Games system to make sure that everything was setup for the Open tomorrow and saw that 19 people have registered!  That’s triple the number of last year!  We are super impressed!!!  Tomorrow, this Thursday, the first Open workout gets announced, and given the interest level, we have some big news!

  1. In the spirit of having a great time and generating some friendly intra-gym fun, we are going to try something new with the open this year.
    • We would like to try this type of event with the Open this year:  http://games.crossfit.com/article/open-gone-intramural
    • Basically, we would break it into teams of 2 ladies and 2 guys and see who can get the most points by the end of the open.
    • Points are awarded each week for:  1 point for showing up.
      1 point if all teammates earn an official score on the workout.
      1 point per athlete that finishes in the top three in the gym.
      5 points for the team with the best spirit.
    • So, please start forming teams.  Have the team captain email me the team name and members.
    • You can’t have more than 1 coach as a member of your team and there are 4 of them competing in the open this year so start forming your teams!
    • If you are on the fence about joining the Open, please register – we need 1 more lady to have an equal number of 5 teams http://games.crossfit.com
  2. Regardless if you are competing in the Open, please come and cheer people on Thursday night and Saturday morning
  3. We are planning to do an informal Brunch at 10am every Saturday after the Open judging.  Come cheer everyone on and then go out to eat!
  4. If you have not registered for an official time to be judged in the workout, please go here (we are going to be adding some more times so that everyone who signs up can get judged…please don’t let the scheduling prevent you from signing up.  We will find a way!:  http://genesispetaluma.com/scheduler.php
  5. We will have the workout of the day be the Games workout every Friday for the next 5 weeks so even if you don’t register, you can still try it out (so what’s stopping you from registering?  You will be doing the workout anyway :)
  6. Let the Games begin!

AFAP – As Fast as Possible:
800m run
50 pull-up
50 lunges
50 kb swing 55/35
50 sqts
50 ghds (or V-ups / Traditional Sit-ups if you have not done ghds regularly in the past)
800m run

crossfit games