Monday, January 2nd WOD:

“Life shrinks or expands in proportion to one’s courage.” Anaïs Nin

Happy 20-12 to everyone! It’s time to put ‘Verbs” in our sentences! One day at a time do what it takes to check those goals off this year.

Also wanted to send out (a day early) Happy Birthday to Lauren Acuna!!!

We will have CrossFitOP WOD BOOKs for sale this week! These sharp spiral bound books allow you to track your lifts, record your wods, they list the named/hero wods and a whole lot more! Limited supply tho so Reserve your OP WOD BOOK via facebook post or email to dianne@crossfitOP.com. Cost $20. These will be available late Wednesday afternoon.

WOD:
24 min. amrap
20 Goblet squats(53/35)
20 Wallballs
20 1 Arm Snatches(10 each Arm – 45/35)
200m Run

Wednesday, May 25th WOD:

Not a big believer in All Good Things Come to an End yet in this case…, it holds some truth. Come in and say a quick goodbye to one of CFOP’s trainer’s, Jason Kidd. Wednesday night is his last night in the box!! We speak for the entire box Jason, we’ll miss your presence in the box and more importantly your f…riendship. Keep in touch and good luck with everything!

Sooo…vote on whether Jason’s smiling or grimacing in this picture! Jason please let us know which it is!

Announcement: CrossFitOP will have one WOD on Memorial Day at 5:30p. Hope you can make it!!

Some are headed to GSS CrossFit for Memorial Day WOD at 10a Monday. Let us know if you are interested atdianne@crossfitop.comThis e-mail address is being protected from spambots. You need JavaScript enabled to view it.

Wod:
(If there’s thunder and lightning, we will be rowing instead of running.)
5 min. Amrap
200m Run
15 Pull Ups
Rest 2 minutes
5 min. Amrap
100m Run
15 Kettlebell Swings
Rest 2 min.
5 min. Amrap
50m Run with sandbag(60/40)
5 Sandbag Hang Clean

Tuesday, May 24th WOD:

OK…who can guess whose back this is in the picture?
Craziness in the box on Monday!

Heads Up: GSS CrossFit out of Virginia Beach has invited the local CrossFit boxes to attend the Memorial Day Murph Benefit for Wounded Warriors. There is a small cost yet a great cause. If you’d like to sign up, please register o…n
http://www.facebook.com/event. php?eid=189081484466619&%21%2F event.php%3Feid=18908148446661 9

Strength: Shoulder Press

Wod: “The Chief”
3 min. AMRAP with 1 min. Rest 5 Sets
3 Power Cleans(135/95)
6 Push Ups
9 Air Squats

Monday, May 23rd WOD:

Essential’s starts Monday, May 23rd!
FIRST CLASS FREE. 945a or 645p

Reminder: 630a Class now available Tuesday’s and Thursday’s

Strong showing for the Mobility hour! More to come. Stay tune.

We all grew up with breads and wheat. Good article sharing the truth about Gluten

Strength:
Dead hang Pull Up Ladder to 7

WOD:
3 rounds:
30 DB Thruster (35/25)
10 Burpees
10 Deadlifts(75% of Max)

Saturday, May 21st WOD:

Essential’s class starts on Monday, 23rd at 945a or 645p! Tell your friends. FIRST Essential’s CLASS IS FREE.

JIm’s Mobility hour is this Saturday at 10a at the box! Come learn new ways to become more flexible and prevent injuries. Cost is $5 and you take a Lacrosse ball home to help you stretch!
WOD: We are doing a WOD from the upcoming Regional Competition! WOD #4 with two athlete’s working at a time.

Teams of 3 or 4
For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders(4xsingles for scaling)
250 Overhead squats (95lb / 65lb)

Teams of 3 or 4. Team will complete this as a chipper, with two athletes working at a time. A team must complete all of the Pull-ups at first, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

Friday, May 20th WOD:

DON’T Miss it. COME JOIN SATURDAY’S WOD at 9a and stay for
JIM’S MOBILITY HOUR this Saturday at 10a.
EVERYONE WELCOME. DO NOT HAVE TO BE A MEMBER OF CFOP.
Great approaches to becoming more flexible & protect against injuries.
Cost is $5 and you get to take a lacrosse ball home with you to use while you stretch at home.

Welcome Ginny Phillips to the Craziness!!

STRENGTH:Hang snatch 5/5/5/5/5 @ empty bar,50%, 65%,65%,65%

WOD:
3 rounds
8 Front Squat 80% of Max
100 m sprint to 100m mark then walk back
10 pushups
walk back to bar and rest one minute. (we want an all out effort on each sprint)

rest 5 min

1 mile run with 10 push ups every 1/4 mile

Thursday, May 19th WOD:

 Mike Challoner’s Birthday was today!!! (Wednesday) You can’t hide Mike. We’ll pull out something special for you!

STRENGTH: Overhead Squats 5/5/5/5/5

…WOD: 30-25-20-15-10-5
(If you really want to challenge yourself and one up the rest, reverse the reps. start at 5 and end at 30)

UNBROKEN
Wallballs 20/14#
Kettlebell Swings 53/35#

Rest as long as you need to be able to complete round unbroken. If you break your penalty is bottom to bottom tabata squats.

Tuesday, May 17th WOD:

Tuesday, May 17th WOD:
6:30a Classes now offered on Tuesday’s and Thursday’s!

We’ve all done it. “I’ll have just one..more.” “I’ll get back on it tomorrow.” ..Just be wary of man’s unique ability to justify anything. This article helps us better understand the impact  of ‘cheating’ a little every once in a while and how we need to be careful that it doesn’t become the norm.

http://www.marksdailyapple.com…/get-real-achieve-your-health- goals-lose-weight-get-ripped-s tay-motivated/

In this picture, Lindsey shared that when I show a “rounding out of the back”, my back really doesn’t show “rounding out”. She so gracefully shows us what ’rounding out’ really looks like. (thank you Lindsey) To clarify, while performing dead lifts, two of the main objectives is to keep core tight and back arched(not rounded out).

STRENGTH: Reverse Lunge with barbell in front rack position. 5/5/5/5/5

WOD:
“300”
25 pull ups
50 DL 135/95#
50 pushups
50 box jumps
50 floor wipers
50 Kettle Bell clean and press 35/25#
25 pull ups

Monday, May 16th WOD:

 

Monday, May 16th WOD:
Happy Birthday Jamie Garrett!!!

REMINDER: 6:30a Classes begin this week on Tuesday and Thursday morning!

Put it on the Calendar!! Jim’s Mobility Hour is this Saturday, May 21st at 10a. $5/person and you will get a Lacrosse Ball to take with you to use while stretching and working on flexibility!

Also, checkout this article around how to respond to people that are concerned with this thought, “Lifting weights is going to make me ‘bulk up’” especially from women. (Thank you CrossFit South Bay for this insight)

http://www.crossfitsouthbay.co m/2011/05/skinny-fat/

WOD:
5 rounds
5 push press 80% of 1 rep max
30 double unders(4 times if doing singles)
2 min rest btwn rounds

Saturday, May 14th WOD:

Saturday, May 14th WOD AT THE BOX at 9a
We are holding Saturday’s WOD at the box due to questionable weather. We will have a Beach WOD very soon so stay tune.
Bring friends to the Saturday Wod and have fun working out together.

Checkout Lindsey getting multiple Kipping Pullups!!!! Great work Linds.

There is a Sunday Run at Noland Trail 9a if weather permits. Meet in the parking lot.

WOD:
“Fight Gone Somewhat Bad” with a buddy….
One minute of work for 5 different exercises then one minute of rest…multiple rounds.

Should be fun.