Tuesday, November 30th WOD:

Great job on Monday’s WOD!!!

WARM UP:
4 min foam roll low back-
5 Overhead Squats (PVC)
10 GHD situps
15 back extension
2 min foam roll ITBand (side of leg) each side-
5 ohs(PVC)
10 GHD situps
15 back extension

STRENGTH: Power Clean Ladder
On a continuously running clock:Do 1 Power Cleans the first minute, 2 Power Cleans the 2nd, 3 the 3rd, until you cannot make the number of reps in a minute

WOD:
21, 15, 9
Push ups
Air Squats
Sit ups

Interesting read about the “History of Fitness.”

Monday, November 29th WOD:

Save the date!

Koske’s Holiday Party!   Sure to be a great time!

Saturday, December 18th at 7p (More details to follow)

WARM UP:

2 min. shoulder flexion stretch with band each side

5 squats/10 double unders/20situps

2 min. hamstring stretch with stretch strap each side

5 squats/10 double unders/20 situps

STRENGTH:

Deadlift: 5 /5 /3 /3 /3 @

empty bar, 50%,70%,80%,90% RM

WOD: “Collin“

6 rounds for time of:
400m Sandbag Carry 50/35#
12 Push press 115#/85#
12 Box jumps, 24/20 inch box
12 Sumo deadlift high-pull 95/65

Essential’s Class starts this Tuesday, November 30th at 9a, 5p or 6p.

Thanks to the CrossFitOP Athlete’s that have sent friends and Family to CrossFitOP.

We had three visitor’s on Saturday….Kris’s Son, Kyle and the Koske’s pups Cooper(Chocolate Lab) and Bailey(White Husky/Collie mix)  See pics below….

Saturday, November 27th WOD 9a at the box:

BRING FRIENDS.  CrossFitOP wants you to know that you are welcome to bring friends on Saturday’s. We will scale/cut the workout to fit that person’s abilities yet they will definitely see what CrossFit can do for them. 

ALSO, Next Essential’s Class begins next Tuesday, November 30th. Offer this to your friends as a perfect time to check CrossFit out. We will not be offering 2 weeks free much longer. Spread the word.

PLEASE be on time on Saturday WODs as we want to respect other CrossFitOP athlete’s time.

“Gluttony!”
For time:

Row 500m
30 Kettlebell Swings 53/35#
30 Push-ups
100 Air Squats
25 Deadlifts 225/135#
30 Ring dips
Run 400m
15 Power Clean 135/95#
30 Pull-ups
Row 500m

Checkout Jen's Pull on her Clean!

Many of us struggle with having that tough conversation about health and eating with our parents or family members.

This  is a good read from Mark’s Daily Apple – puts it in perspective.

Friday, November 26th WOD: BLACK FRIDAY WOD!

Great turnout for Thanksgiving WOD!

Black Friday WOD:
Warm Up: working on mental toughness. waiting in long lines

2 Rounds
1min back against wall squat hold (hip below knees)
1min alternating leg kicks laying on back
1min plank holds

STRENGTH:
complex: 3 rounds of 5 reps,
1 rep =(dumbbell deadlift-clean-pushpress-squat) start with a light weight and increase each round

WOD:
BLACK FRIDAY Blue Light SPECIAL

200 m farmers carry 53/35#
25 pushups
200 m suitcase carry 53/35#
25 box jumps 24/20″
200 m farmers carry 53/35#
25  back extension
200 m suitcase carry 53/35#
25 burpees

Wednesday, November 24th WOD: HAPPY BIRTHDAY AYANA!!

Happy Birthday Ayana!!!!
It’s a couple of days early yet be sure to wish Ayana a Happy Birthday!  

Huge Success on our Max Efforts!!
Congrats to everyone hitting so many new PR’s!!!!(Personal Records)
32 out of 37(YES, that’s 86% of the)Max Effort Attempts were successful!  Way to bring it to box and get it done! We’re excited to see everybody’s form get so much better! Good work.

Warm Up:
3 min. Deep Squat
500m Row
400m Jog

Strength:
Max Effort Deadlift
5 5 3 1 1 1 @Empty Bar, 50%, 65%, 75%, 85% 105%

WOD:
“33”
33 pull ups
33 dumbbell sit ups
33 dumbbell thrusters
33 double unders
33 sandbag get ups

Have an INCREDIBLE time with Family and Friends on Thanksgiving everyone!  We are so thankful for our CrossFit Family!  Hope to see many of you at the box on Thanksgiving morning at 9a!!

Tuesday, November 23rd WOD:

6am class is on for Tuesday, 23rd. Come get a great Wod in before work!

Tues, Nov 23rd: 6a, 9a, 12, 1, 4 – 730

Wed, Nov 24th: 9a, 12, 1, 4 – 730

Thanksgiving Day! 9a

Fri, Nov 26th: 12-2, 4-6

Sat, Nov 27th: 9a

Huge Congrats goes out to one of our CrossFit Couples, Jeff and Angela for their recent wedding engagement!!!! We can’t wait to see what the future brings for both of you! You’re going to make some awesome memories! Cheers to the you Jeff and Angela!
WARM UP:

2 rounds

10 KBS 53/35

5 deadlift 75% RM
then

2 rounds

10 empty bar shrugs (jump and shrug hard and aggressive)

10 empty bar high pulls (elbows high and outside hard and aggressive)

STRENGTH: Max Effort Day!
Power cleans or Hang cleans:
5,3,3,1,1,1, @ empty bar, 50%, 65%,75%,85, 105%

WOD:
21-15-9
Kettle Bell Swings 53/35#
Box Jumps 24/20”
Push ups ( hands off floor at bottom)

Schedule for the week of Thanksgiving, Nov 22 – Nov 27

CrossFitOP HOURS FOR the WEEK of Thanksgiving(Nov 22nd – Nov 27):

Mon, Nov 22nd:       6a, 12, 1, 4 – 730

Tues, Nov 23rd:       9a, 12, 1, 4 – 730
(6a avail upon request, must send request to CrossFitOP prior to 9p the night before via phone/text 757 593-6373)

Wed, Nov 24th:        9a, 12, 1, 4 – 730
(6a avail upon request, must send request to CrossFitOP prior to 9p the night before via phone/text 757 593-6373)

Thanksgiving Day!   9a

Fri, Nov 26th:          12-2, 4-6

Sat, Nov 27th:          9a

Very short take (1min52sec) from Kevin Spacey on
“Success and having direction in your life.”

Monday, November 22nd Wod:

“Thanksgiving-week” hours for CrossFitOP will be posted on another post tonight.  Let us know if you have any questions! 

6AM WOD ON MONDAY MORNING IS DEFINITELY ON FOR ANY ATHLETE WHO WANTS TO GET A WOD IN BEFORE WORK!

Big Thank you to Jonathon and Leah for opening their home to CrossFitOP friends. We all had an incredible time and great memories were made! You  both were wonderful hosts.(yes, you too Jonathon.:)

We also had a big turnout for Saturday’s WOD. Hope everyone felt great about the workout!  Some pics are attached below! Sorry for the blurry pics. New Camera hopefully coming soon!

 

WARM UP:
2 min shoulder flex stretch
20 kip swings
15 back slaps
15 front back arm swings
15 pushups

STRENGTH:
Max Effort Day!!
Shoulder press: 5,3,3,1,1,1, @ empty bar, 50%, 65%,75%,85, 105%

WOD:
This WOD includes 5 rounds of 3 minute intervals with a 45 second break in between rounds.  The workout will last just under 18 minutes. Your score is based upon how many reps of the second exercise you complete in 3 minutes.

Round 1: (3 minutes)
15 Power Snatches (95/65)
Burpees for remaining time

Round 2: (3 minutes)
400 meter run
Sit Ups for remaining time

Round 3: (3 minutes)
15 Handstand Push-Ups
Wallballs for remaining time

Round 4: (3 minutes)
30 Kettlebell Swings (55/35)
Jumping Squats for remaining time

Round 5: (3 minutes)
15 Overhead Squats (95/65)
Push Press for remaining time

Thanksgiving is a tough time to stay within the Paleo/Zone standards.  Those athletes that are competing in the Paleo Pinch do not have to record Thanksgiving on their daily logs. Decisions on Thanksgiving are for you and you alone. Be prepared, if you decide to snack on some nonPaleo dishes, your body may react negatively to the different food. (eg. headaches/stomach ache

If you want some great ideas around Paleo dishes, like a Paleo Pumpkin Pie Recipe, this one is from a new favorite website of mine The Food Lover’s Primal Palate http://www.primal-palate.com  Check out their cranberry sauce too.

Also, Here is a good paleo pie crust recipe that was taken from http://www.sonofgrok.com cheesecake recipe.
Since cheese isn’t paleo but the crust looked good I wanted to post it. Use with pumpkin or apple pie:
•1+ cup of almond flour
•3 Tbsp organic butter or Coconut oil
•1 teaspoon cinnamon

1.Melt the butter or coconut oil in a large bowl.
2.Add cinnamon
3.Add almond flour and mix until you get a good crumbly consistency
4.Press very thinly into your pie pan Most of all be thankful for friends, family and good health! Enjoy and please post your recipes/comments!

Saturday, November 20th WOD at the box!

Last Call!! Party Time Saturday night!

LOCO PALEO PAJAMA PARTY this Saturday, November 20th @ 7:30p!!

Where:
Jonathon and Leah Hoover’s House
911 Edgewater Drive
Newport News, VA 23602
757 968 3395

Attire:  PJ’s (regular attire is acceptable.)

What to Bring: Paleo dish (Main course, appetizer, desserts or sides)

‘Spirits’ of choice for consumption(Lots of space to crash if the needed arises.) Sure to be a great time!

WOD:

400 M run

Hang Squat Clean, Lunge, Lunge, Split Jerk 20 X 95#/65#

30 Pull ups

400 M run

30 Box Jumps or Long Jumps

30 Wall Ball 20#

400 M run

Hang Snatch, Overhead Lunge, Overhead Lunge 20 X 45#/25#

20 Slam Ball 20#/15#

400 M run

30 Kettlebell Swings X 53#/35#

50 Push ups

Hurl…just once.

Friday, November 19th WOD:

Party Reminder!

LOCO PALEO PAJAMA PARTY THIS Saturday, November 20th @ 7:30p!!

Where:
Jonathon and Leah Hoover’s House
911 Edgewater Drive
Newport News, VA 23602
757 968 3395

Attire:  PJ’s (regular attire is acceptable.)

What to Bring: Paleo dish (Main course, appetizer, desserts or sides)

‘Spirits’ of choice for consumption(Lots of space to crash if the needed arises.) Sure to be a great time!

Congrats to another new Graduate Jamie Garrett!!  Great job Jamie!

Warm Up:

21 – 15 – 9

Ring Dips

Body Rows

Jumping Pull Ups

Strength:

Front Squat

3, 3, 3, 3, 3 at Empty Bar, 55%, 65%, 75%, 85%

WOD:

10 GHD Sit-ups (scale this with weighted sit ups)

20 burpees

30 power cleans, 135 lbs (95 lbs)

40 double-unders

500 meter row