STCF

Saturday, February 25, 2017

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CrossFitter of the Month, Michele Gordon, MaryAnn Miller, and Trainer Liz strutting their stuff before 17.1! Eat your heart out, Jane Fonda! ūüôā

Awesome job today, everyone!! That was a gasser, but I’m sure some of us will be doing it again to help push our team to the top of the leaderboard…Speaking of leaderboards: ¬†if you signed up for the online competition through games.crossfit.com, please make sure and pick South Tahoe CrossFit as your affiliate, but THEN, make sure to choose South Tahoe CrossFit as your TEAM! ¬†If you need help, please ask one of the owners, managers, or trainers for help! ¬†Go Team South Tahoe CrossFit!!

Here are a few pics from today’s Team Open Comps:

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Make sure you dress up when you do any of the Open WOD’s…you get your team an extra point! If you haven’t done 17.1, get in and do it before Monday at 5pm!!!

The winning team for 17.1 will be announced early next week!

CrossFit Classes:

The WOD:

5 Rounds for Time:
10 thrusters 75/55
10 toes to bar
300 meter row

Friday’s WODboard: ¬†17.1…so far (the star next to one’s name means he/she dressed up! = EXTRA POINT):

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TGIF! Friday, February 24, 2017

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Okay all you groovy, funky, and totally rad CrossFitters out there: ¬†are you ready to rumble? ¬†or just stumble…over those boxes…yeah. ¬†

Good Luck, everyone!

If you still don’t know which team you are on, please go to Open Team Comps! ¬†

Let’s have¬†fun as we compete in this year’s¬†OPEN!!

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WORKOUT 17.1

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box.
Women use 35-lb. dumbbell and 20-in. box.

Time cap: 20 minutes

VARIATIONS:

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK.
Women use 20-lb. dumbbell and 20-in. box, step-ups OK,

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK.
Women use 20-lb. dumbbell and 20-in. box, step-ups OK.

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK.
Women use 10-lb. dumbbell and 20-in. box, step-ups OK.

Mobility Thursday, February 23, 2017

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It’s Mobility Time!! ¬†and just in time for The CrossFit Open!…are you ready???

Find out which team you are on for our own gym competition that also begins Friday: Open Team Comp

CrossFit Classes:

The WOD:

Row/Bike/Run

In preparation for tomorrow and Open workout 17.1, use today as an active rest day. Keep your intensity moderate; and for 25 minutes row, bike, and/or run. You may do any combination of those exercises.

Be sure to mobilize, as well.

Wednesday’s WODboard:

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Wednesday, February 22, 2017

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OPEN TEAM COMPS and the CrossFit Open begins this Friday!  For team info, go to Open Team Comps.  Tom, Weldon, and Del have also created team pages on Facebook!

ATTENTION:

  • During the five weeks of the CrossFit Open, we will not be posting a Conditioning Class on Fridays.
  • Starting this Friday, for the duration of the Open, we will be having a “Friday Night Lights” from 5:00 to 7:00pm. ¬†If you were unable to make it to any of the classes to do the Open WOD, we will be running heats starting at 5pm every Friday! ¬†This is like an Open Gym but with everyone doing the Open WOD! ¬†Make sure and wear your costume¬†and earn points for your team! We will still have Open Gym during the day.

CrossFit Classes:

The Lift: Push Press 3-3-3-3-3
then:

The WOD:

“Annie”
For time:
50-40-30-20-10 reps of:
Double-Unders
Sit-ups

Wednesday’s Conditioning Class:

1) 500m Row
then: 2 rounds
25 Box Jumps
25 push press w/ dumbbells
500m Row
then: 2 rounds
20 Double Unders
20 pull ups
500m row
then:3 rounds
15 Wall Balls
15 Push Ups
500m row
then: 3 rounds
10 Burpees
10 Toes to Bar

Tuesday’s WODboard:

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Mobility Tuesday, February 21, 2017

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Get stretchy in our Mobility classes at noon or 5pm so that you can get DOWN in the Open Team Competition which begins this Friday! All teams are groovy, funky, and totally ready for this year’s CrossFit Open! To find out which team you are on, please go to Open Team Comp and read through the rules of competition. If¬†you don’t see your name on one of¬†these lists, please let us know!!

CrossFit Classes:

The Skill: Goat Work
Spend 15 min working on a skill you are developing.
then:

The WOD:

15 min Ascending AMRAP
1 kettlebell swing (53/35)
1 burpee
1 box jump (24/20)
2 kettlebell swings (53/35)
2 burpees
2 box jumps (24/20)
continue adding 1 rep each round until 15 min has expired

Monday’s WODboards:

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