2017 Open Team Captains – Elliott Nembhard

Blaze Carmical WOD

Our final team for the 2017 CrossFit Open is Rage Against the Cleans, captained by Elliott Nembhard. He has been doing CrossFit for four years now and this is his third Open. “I missed my first one as I had only been doing CrossFit for two months, one of my biggest CrossFit regrets.” Elliott has since become a regular at the 11AM class, …

2017 Open Team Captains – Laura Smith

Blaze Carmical WOD

Laura Smith is the captain of the team that is “Kind of a Big Deal”. This is Laura’s second season participating in the Open, as she started doing CrossFit just after the Open in 2014, and didn’t do the workouts last year due to injury. This past year she  spent a lot of time rehabilitating her knee with consistent and focused work, …

Workouts For the Week of Feb 26, 2017

Douglas Esposito Programming, WOD

Sunday – Feb 26 DL 5@65, 70, 75, 80,85% 3 Rds: 20 Pistols or Weighted Lunges 30 CTB Pull Ups or 20 Pull Ups 70 DU Rest 1:30 3X10 Banded Flyes Side Cable Raises Monday – Feb 27 BN 5@65, 70, 75, 80,85% Test: 2k Row  4X8 Weighted GHD Hip Extensions 3X10 Front Banded Pull Downs Rev Cable Flyes Tuesday – Feb …

Workouts – Week of Feb 19th

Douglas Esposito Coach's Corner, WOD

Sunday – Feb 19 PR 3@65, 70, 75, 2@80, 85, 90, 95% A+B Partner Workout, 8 RFT: A) 10 DBSN B) 250m Row 3X12 Uni Lateral Leg Extensions Bilateral Leg Press BB Shrugs Monday – Feb 20 DL 3@65, 70, 75, 2@80, 85, 90, 95% For time: 21 Burpees 1:00 Rest 10 FRSQ @60% 14 Burpees 2:00 Rest 10 FRSQ …

Programming for the Week of Feb 12

Douglas Esposito WOD

Sunday – Feb 12 BN 3@65, 70, 75, 80, 85, AMrAP@90% 5 Sets on the 4:00 INT 5 OHSQ @55, 60, 65, 70, 75% 15 KBS (70/55#) 3X15 Front Banded Pull Downs Rev Cable Flyes Monday – Feb 13 PR 3@65, 70, 75, 80, 85, AMRAP@90% A+B Partner Workout, 5 RFT: 15 DBSN (50/35#) 500m Row  3X15 Uni Lateral Leg Extensions Bilateral Leg …

Workouts for the Week of Feb 5 – 11

Douglas Esposito Coach's Corner, WOD

Alright you SAVAGES! Hope you can get through a short article – videos will be back next week! Lots of people struggle with, talk about, and seek an effective work-life balance. I was reading a short article on the habits of people who have achieved a work-life balance recently that can be found HERE Its a great article and it …

Workouts for the Week of Jan 29 – Feb 4

Douglas Esposito WOD

Watch the Video to find out about: New Gear – How to Use/Abuse it Beyond The White Board Membership The Open – Why Do it? Get On Beyond The WhiteBoard HERE!  Register and Find Out more about the CrossFit Games HERE! Still Unsure about doing the Open?  Read This!   Quad-Phasic Training Cycle Week 3 Sunday January 29 BKSQ 7X2 …

Workouts For Jan 22-28

Douglas Esposito Coach's Corner, WOD

5X5’s are magical! The 5 W’s and H of 5X5’s What are 5X5’s? 5 sets of 5 reps. Who should do 5X5’s? Beginners, people coming off an injury or break from exercise, anybody not sure of their numbers or percentages. When should we do 5X5’s? On the basic compound movements such as the Squat (and SQ Variations), Deadlift, Bench, Press, …

Workouts for January 15 – 21

Douglas Esposito Coach's Corner, WOD

NEW CYCLE – Watch the video to learn; the purpose of the next training cycle; the difference between power, strength, hypertrophy, and muscular endurance; and for a pop quiz…. Oh, and there are some programming notes in there for you as well. SUNDAY JANUARY 15 Set Up two Bars and Share/Spot: On the 4 min Interval DL 5X5 @ 65, …