CrossFit Open 14.5
This week is the last week for the open! Taking a look at these last four workouts gives us a good idea of the things that we must work on for next year. That means we must take the proper progressions on how to get there. For instance if gymnastic movements are giving us trouble like T2B, HSPU, Pull Ups, Air Squats or Muscle Up’s most of the time this is not only a skill that we must get better at, but body composition plays a big factor as well. If this is true we must look at our nutrition heavily for a season.
Some of us lack on the strength component for instance deadlifts in 14.3. Then we must concentrate on a strength building program as well as CrossFit.
Let us look at our weaknesses and get comfortable with the discomfort. Then look at the things that we must train and train them and practice the things that we need to practice.
If you need advice on what is the most important to the least important that you must work …….I am there to help!
RUN OR DYE
Are You Ready, Las Vegas? The World’s Most Colorful 5K Is Headed Your Way!**
Run or Dye, the world’s most colorful 5K, is headed to downtown Las Vegas on April 12! Bring all your friends and run a color-blasted 5K, where you get showered in safe, eco-friendly, plant-based cornstarch dye every kilometer. Then enjoy our world-famous Dye Festival afterward, where you can Tie-Dye the Sky (not to mention all your friends!) in this ultimate celebration of life, friendship, fitness, and fun.
Register under CrossFit 2 Serve ! Run or Dye
Hello CF2S members our CrossFit Endurance class will be on Tuesdays at 6am and will also be on Saturdays at 8am.
We teach our Athletes that endurance training is much more about going hard than it is about going far (LSD training is dead!). The phrase “Do it Right, Do it Faster, Do it Longer” serves as a mission statement of sorts for our endurance training program. Forget marathon training that translates into running 40 miles per week and feeling weak and/or injured throughout. Training for an endurance race doesn’t have to be a part-time job that negatively affects all other areas your life. We will work with you to become more efficient, stronger, and faster. We think you will even, gasp, enjoy the journey.
Attention Crossfit2Serve Members and Friends:
It’s time to get the plan for
Ragnar Las Vegas 2014! Race Date: November 7-8
Those of you that are interested in being on our team a deposit of $50 is due on April 5, 2014 and the remaining $65 is due in June!
- Ragnar is a 30-36 hour run performed by a 12 person relay team.
- Different length legs are available to suit the level of different runners.
- We will be training together throughout the year to build up to this.Come and find out how we can come together as a community and take this challenge on.
- This race will cover 198 miles that will be divided amongst 12 people in two days ! It is important to start training with our Endurance team on Tuesdays and Saturdays.
Split Jerk 3-2-2-2-1-1-1-1
5 rounds for time of:
15 Thrusters, 135/95 lbs
Run, 400 m