Archive for January, 2016

2.1.16- Nutrition Challenge Day 8!

ANNOUNCEMENTS:

  1. Our first annual IN-HOUSE Comp will be Saturday, February 6th. Sign up on the whiteboard at the gym! Workouts are guaranteed to challenge you, test you, push you, AND get you ready for the 2016 CrossFit Open.
  2. On Superbowl Sunday, please join us for a Paleo Potluck style Super Bowl party at 6PM! Please bring a favorite dish/treat/drink to share.
  3. The CrossFit Open begins February 25th and will run until March 28th. If you are unfamiliar with the CrossFit Open, this is the first stage of the CrossFit Games season. For 5 weeks, CrossFit HQ will test your capacity through 5+ grueling workouts. This is an awesome opportunity to gather our community and push each other to our limits- for some of us, we may find what those limits actually are, and for others, you may surpass all expectations and surprise yourself every week. It is an opportunity to see how far you have come in a year and to see what you may need to work on in the coming year. We will be running these workouts every Friday Night from 6:30PM-9PM aka FRIDAY NIGHT LIGHTS. After 5 weeks of representing your gym, region, age group, etc., only the top 20 male/female athletes from each region will advance to the Regional events. These events are 3 days of grueling workouts for a chance to move on to California for the CrossFit Games. At the Regionals, only the top 5 male/females will advance to the CrossFit Games. To learn more about the CrossFit Open/Regionals/Games, visit: games.crossfit.com for more information! Also use this link to register for the 2016 CrossFit Open. Choose CrossFit Speakeasy as your Affiliate and Team and lets have an awesome 2016 Season!

Today’s Workout

  • 0:00-15:00
    • Find a Heavy Thruster
  • 15:00-22:00
    • Burpees over the bar (lateral)
  • 22:00-24:00
    • REST
  • 24:00-26:00
    • Row for Calories

Score= Heaviest successful thruster, burpees, calories 

ANNOUNCEMENTS: Our first annual IN-HOUSE Comp will be Saturday, February 6th. Sign up on the whiteboard at the gym! Workouts are guaranteed to challenge you, test you, push you, AND get you ready for the 2016 CrossFit Open. On Superbowl
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Sunday Update + Announcements

ANNOUNCEMENTS:

  1. Today is the LAST DAY to sign up and register for our 2016 Open Prep Nutrition Challenge! 30 days of clean eating, lots of hydration, tons of working out, and plenty of sleep! Email: info@crossfitspeakeasy.com today to get involved!
  2. Our first annual IN-HOUSE Comp will be Saturday, February 6th. Sign up on the whiteboard at the gym! Workouts are guaranteed to challenge you, test you, push you, AND get you ready for the 2016 CrossFit Open. 
  3. On Superbowl Sunday, please join us for a Paleo Potluck style Super Bowl party at 6PM! Please bring a favorite dish/treat/drink to share. 
  4. The CrossFit Open begins February 25th and will run until March 28th. If you are unfamiliar with the CrossFit Open, this is the first stage of the CrossFit Games season. For 5 weeks, CrossFit HQ will test your capacity through 5+ grueling workouts. This is an awesome opportunity to gather our community and push each other to our limits- for some of us, we may find what those limits actually are, and for others, you may surpass all expectations and surprise yourself every week. It is an opportunity to see how far you have come in a year and to see what you may need to work on in the coming year. We will be running these workouts every Friday Night from 6:30PM-9PM aka FRIDAY NIGHT LIGHTS. After 5 weeks of representing your gym, region, age group, etc., only the top 20 male/female athletes from each region will advance to the Regional events. These events are 3 days of grueling workouts for a chance to move on to California for the CrossFit Games. At the Regionals, only the top 5 male/females will advance to the CrossFit Games. To learn more about the CrossFit Open/Regionals/Games, visit: games.crossfit.com for more information! Also use this link to register for the 2016 CrossFit Open. Choose CrossFit Speakeasy as your Affiliate and Team and lets have an awesome 2016 Season!

The Week Ahead:

Monday- Heavy Thruster + Heavy Breathing

Tuesday- Gymnastics, Gymnastics, Gymnastics

Wednesday- Back squats + EMOM

Thursday- Supersets and DT

Friday- Snatch/Clean and Jerk

Saturday- Endurance 8am, 9am WOD, 10:30 IN HOUSE COMP! 

Sunday- Barbell + Open Gym + Superbowl Party 6PM

ANNOUNCEMENTS: Today is the LAST DAY to sign up and register for our 2016 Open Prep Nutrition Challenge! 30 days of clean eating, lots of hydration, tons of working out, and plenty of sleep! Email: info@crossfitspeakeasy.com today to get involved! Our
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NC Day 7 – Sunday 1.31.16

2016 Open Prep Nutrition Challenge Day 7!

You can still get in on the action!

Details:

When: January 25th- February 23rd (30 day challenge)
What: Paleo/Modified Paleo Options
ONLY ONE Male/Female winner. 
Pictures, Benchmarks, and $30 Buy-in must completed this week!

The CrossFit Open begins February 25th and will run until March 28th. If you are unfamiliar with the CrossFit Open, this is the first stage of the CrossFit Games season. For 5 weeks, CrossFit HQ will test your capacity through 5+ grueling workouts. This is an awesome opportunity to gather our community and push each other to our limits- for some of us, we may find what those limits actually are, and for others, you may surpass all expectations and surprise yourself every week. It is an opportunity to see how far you have come in a year and to see what you may need to work on in the coming year. We will be running these workouts every Friday Night from 6:30PM-9PM aka FRIDAY NIGHT LIGHTS.

After 5 weeks of representing your gym, region, age group, etc., only the top 20 male/female athletes from each region will advance to the Regional events. These events are 3 days of grueling workouts for a chance to move on to California for the CrossFit Games. At the Regionals, only the top 5 male/females will advance to the CrossFit Games. To learn more about the CrossFit Open/Regionals/Games, visit: games.crossfit.com for more information! Also use this link to register for the 2016 CrossFit Open. Choose CrossFit Speakeasy as your Affiliate and Team and lets have an awesome 2016 Season!

 

Barbell Club 9am

  • Warm up
    • 3 Rounds
      • 3 Muscle Snatch
      • 3 Tall Snatch
      • 3 OH Squats
  • Build to a heavy single of the following complex and then do 95%, 90%
    • Segment Snatch + OH Squat

Open Gym 10am-12pm

2016 Open Prep Nutrition Challenge Day 7! You can still get in on the action! Details: When: January 25th- February 23rd (30 day challenge)What: Paleo/Modified Paleo OptionsONLY ONE Male/Female winner. Pictures, Benchmarks, and $30 Buy-in must completed this week! The CrossFit
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NC Day 6- Saturday 1.30.16

2016 Open Prep Nutrition Challenge Day 6!

You can still get in on the action!

Details:

When: January 25th- February 23rd (30 day challenge)
What: Paleo/Modified Paleo Options
ONLY ONE Male/Female winner.
Pictures, Benchmarks, and $30 Buy-in must completed this week!

The CrossFit Open begins February 25th and will run until March 28th. If you are unfamiliar with the CrossFit Open, this is the first stage of the CrossFit Games season. For 5 weeks, CrossFit HQ will test your capacity through 5+ grueling workouts. This is an awesome opportunity to gather our community and push each other to our limits- for some of us, we may find what those limits actually are, and for others, you may surpass all expectations and surprise yourself every week. It is an opportunity to see how far you have come in a year and to see what you may need to work on in the coming year. We will be running these workouts every Friday Night from 6:30PM-9PM aka FRIDAY NIGHT LIGHTS.

After 5 weeks of representing your gym, region, age group, etc., only the top 20 male/female athletes from each region will advance to the Regional events. These events are 3 days of grueling workouts for a chance to move on to California for the CrossFit Games. At the Regionals, only the top 5 male/females will advance to the CrossFit Games. To learn more about the CrossFit Open/Regionals/Games, visit: games.crossfit.com for more information! Also use this link to register for the 2016 CrossFit Open. Choose CrossFit Speakeasy as your Affiliate and Team and lets have an awesome 2016 Season!

 

Endurance- 8AM

  • Conditioning
    • 8x400m Repeats w/ 200m recovery run.

*Score= Total time. You are continuously running for the entire time. Each 400m should be a max effort, each 200m should be a recovery run. 

  • Strength
    • 3×15 GHD Sit-ups 

Today’s Workout- 9 and 10AM

  • Partner Relay, 5 Rounds EACH
    • 20 Wallballs (20/14#)
    • 15 Power Cleans (95/65#)
    • 10 Push Press
    • 5 OH Squats

For those of you doing the SteelFit Online qualifiers, come today at 11am to complete the workout. Contact Coach Dimitri if you are unable to attend. 

2016 Open Prep Nutrition Challenge Day 6! You can still get in on the action! Details: When: January 25th- February 23rd (30 day challenge)What: Paleo/Modified Paleo OptionsONLY ONE Male/Female winner. Pictures, Benchmarks, and $30 Buy-in must completed this week! The
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NC Day 5 – Friday 1.29.16

2016 Open Prep Nutrition Challenge Day 5!

You can still get in on the action! 

Details:

  • When: January 25th- February 23rd (30 day challenge)
  • What: Paleo/Modified Paleo Options
  • ONLY ONE Male/Female winner. 

Pictures, Benchmarks, and $30 Buy-in must completed this week! 

The CrossFit Open begins February 25th and will run until March 28th. If you are unfamiliar with the CrossFit Open, this is the first stage of the CrossFit Games season. For 5 weeks, CrossFit HQ will test your capacity through 5+ grueling workouts. This is an awesome opportunity to gather our community and push each other to our limits- for some of us, we may find what those limits actually are, and for others, you may surpass all expectations and surprise yourself every week. It is an opportunity to see how far you have come in a year and to see what you may need to work on in the coming year. We will be running these workouts every Friday Night from 6:30PM-9PM aka FRIDAY NIGHT LIGHTS. 

After 5 weeks of representing your gym, region, age group, etc., only the top 20 male/female athletes from each region will advance to the Regional events. These events are 3 days of grueling workouts for a chance to move on to California for the CrossFit Games. At the Regionals, only the top 5 male/females will advance to the CrossFit Games. To learn more about the CrossFit Open/Regionals/Games, visit: games.crossfit.com for more information! Also use this link to register for the 2016 CrossFit Open. Choose CrossFit Speakeasy as your Affiliate and Team and lets have an awesome 2016 Season!

Today’s Workout

Snatch15 minutes to build to a heavy single
 
Clean and Jerk15 minutes to build to a heavy single
 
 
2016 Open Prep Nutrition Challenge Day 5! You can still get in on the action!  Details: When: January 25th- February 23rd (30 day challenge) What: Paleo/Modified Paleo Options ONLY ONE Male/Female winner.  Pictures, Benchmarks, and $30 Buy-in must completed this
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NC Day 4 – Thursday 1.28.16

2016 Open Prep Nutrition Challenge Day 4!

You can still get in on the action! 

Details:

  • When: January 25th- February 23rd (30 day challenge)
  • What: Paleo/Modified Paleo Options
  • ONLY ONE Male/Female winner. 

Pictures, Benchmarks, and $30 Buy-in must completed this week! 

The CrossFit Open begins February 25th and will run until March 28th. If you are unfamiliar with the CrossFit Open, this is the first stage of the CrossFit Games season. For 5 weeks, CrossFit HQ will test your capacity through 5+ grueling workouts. This is an awesome opportunity to gather our community and push each other to our limits- for some of us, we may find what those limits actually are, and for others, you may surpass all expectations and surprise yourself every week. It is an opportunity to see how far you have come in a year and to see what you may need to work on in the coming year. We will be running these workouts every Friday Night from 6:30PM-9PM aka FRIDAY NIGHT LIGHTS. 

After 5 weeks of representing your gym, region, age group, etc., only the top 20 male/female athletes from each region will advance to the Regional events. These events are 3 days of grueling workouts for a chance to move on to California for the CrossFit Games. At the Regionals, only the top 5 male/females will advance to the CrossFit Games. To learn more about the CrossFit Open/Regionals/Games, visit: games.crossfit.com for more information! Also use this link to register for the 2016 CrossFit Open. Choose CrossFit Speakeasy as your Affiliate and Team and lets have an awesome 2016 Season!

 

Today’s Workout

Weightlifting
Turkish Get Up (5-3-3-1-1-1)
 
Metcon
For Time:
50-40-30-20-10
Pistols
Situps
*200m Run after every round*
2016 Open Prep Nutrition Challenge Day 4! You can still get in on the action!  Details: When: January 25th- February 23rd (30 day challenge) What: Paleo/Modified Paleo Options ONLY ONE Male/Female winner.  Pictures, Benchmarks, and $30 Buy-in must completed this
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NC Day 3 – Wednesday 1.27.16

2016 Open Prep Nutrition Challenge Day 3!

You can still get in on the action! 

Details:

  • When: January 25th- February 23rd (30 day challenge)
  • What: Paleo/Modified Paleo Options
  • ONLY ONE Male/Female winner. 

Pictures, Benchmarks, and $30 Buy-in must completed this week! 

 
 Metcon1

AMRAP8
8 Burpees Over Bar
4 Deadlifts (185#/125#)
2 Clean and Jerks

*rest 4 minutes, then:

 
Metcon2
AMRAP8
6 Burpees Over Bar
3 Power Snatches (135#/95#)
1 Rope Climb (15′)
 
*rest 4 minutes, then:
 
After Party:
Assault Bike – 1 Minute Max Cal
 
 
2016 Open Prep Nutrition Challenge Day 3! You can still get in on the action!  Details: When: January 25th- February 23rd (30 day challenge) What: Paleo/Modified Paleo Options ONLY ONE Male/Female winner.  Pictures, Benchmarks, and $30 Buy-in must completed this
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NC Day 2 – Tuesday 1.26.16

2016 Open Prep Nutrition Challenge Day 2!
 
There is still time to get involved if you’re not already.
Details:
  • When: January 25th- February 23rd (30 day challenge)
  • What: Paleo/Modified Paleo Options
  • ONLY ONE Male/Female winner. 

Pictures, Benchmarks, and $30 Buy-in must completed this week! 

 
Gymnastics:
 
4 Rounds (not for time)
20 Shoulder Touches
:15 L-Sit
10 Hip/Back Extensions
 
Metcon:
4 Rounds (each for time)
40 Double Unders
20 Kettlebell S2OH (53#/35#)
10 T2B
5 C2B Pullups
3 Bar Muscle Ups (CRX) 
1 Arm KB Shoulder to Overhead – 10 right, 10 left. Challenge yourself to not break between t2b and pullups.
2016 Open Prep Nutrition Challenge Day 2!   There is still time to get involved if you’re not already. Details: When: January 25th- February 23rd (30 day challenge) What: Paleo/Modified Paleo Options ONLY ONE Male/Female winner.  Pictures, Benchmarks, and $30
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Nutrition Challenge Benchmarks -1.25.16

 2016 Open Prep Nutrition Challenge kicks off today!

Details:

  • When: January 25th- February 23rd (30 day challenge)
  • What: Paleo/Modified Paleo Options
  • ONLY ONE Male/Female winner. 

Pictures, Benchmarks, and $30 Buy-in must completed this week! 

 
Strength:
Back Squat (2 Rep Max)
15 minutes to build to a heavy double
 – rest 5 minutes then:
AMRAP1
Back Squats @65% of 2RM

Complete as reps as possible in 1 minute at 65% of 2RM
 
Metcon:
10 Minutes – Max Effort Row
 2016 Open Prep Nutrition Challenge kicks off today! Details: When: January 25th- February 23rd (30 day challenge) What: Paleo/Modified Paleo Options ONLY ONE Male/Female winner.  Pictures, Benchmarks, and $30 Buy-in must completed this week!    Strength: Back Squat (2 Rep Max)
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Sunday 1.24.16- We are OPEN

There will be no Barbell Club today. Open Gym will be held 12pm-2pm. 

If you’d like to lend a hand digging out the gym, meet us there at 10am… BYOS. 

2016 Open Prep Nutrition Challenge!

Details:

When: Monday, January 25th- February 23rd (30 day challenge)
What: Paleo/Modified Paleo Options (list of accepted grains/supplements for MODIFIED paleo will be posted)
ONLY ONE Male/Female winner.

There will be no Barbell Club today. Open Gym will be held 12pm-2pm.  If you’d like to lend a hand digging out the gym, meet us there at 10am… BYOS.  2016 Open Prep Nutrition Challenge! Details: When: Monday, January 25th-
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