Training - 02/17/2015

CrossFit Games Open Workout 14.3 AMRAP in 8 Minutes: 10 Deadlifts (135/95) 15 Box Jumps (24/20) 15 Deadlifts (185/135) 15 Box Jumps 20 Deadlifts (225/155) 15 Box Jumps 25 Deadlifts (275/185) 15 Box Jumps 30 Deadlifts (315/205) 15 Box Jumps 35 Deadlifts (365/225) 15 Box Jumps

If you did this workout last year, make sure and look back at your scores and compare!

Conquer Your Fears

Screen-Shot-2015-01-30-at-10-1.50.57-AM-1024x468 The Open is only two weeks away and I wanted to discuss the importance of doing things that may be scary to you.

In life, some of the toughest situations and most challenging scenarios we experience end up holding the most value. We tend to learn from these hardships, empowering us and allowing us to forge ahead with renewed strength. CrossFit is no different. Something as simple as a tough workout can make the remainder of our day feel easier.

We see members make amazing transformations that they thought impossible. They look at themselves and they see the culmination of their hard work. They think "wow, if I was able to do this, what else am I capable of?"

Competition brings about anxiety, nerves as we often call them, and we wonder if we will fail or succeed. Often times we shy away from competition not because we think we may let others down, but that we will let ourselves down. That we will fail at achieving some made up expectation in our own mind. The thought that the time and effort we've put in was still not enough seems devastating. These negative thoughts are what prevent us from experiencing truly amazing things in life.

It isn't about success or failure, it is about doing.

When the coaches at Deep encourage you to participate in the Open, it is because we want you to experience something that many of you haven't in a long time. We want you to remember what it feels like to get nervous, to do something scary, to walk away feeling accomplished and proud that you conquered a fear. Or even better, walk away realizing you are capable of so much more than you often give yourself credit for.

Team Deep isn't about success or failure, it is about doing. As a community we get to share the experience of competition. We get to motivate each other, support each other, and inspire each other. If you have any doubts about competing, tell those doubts to F*#@ off. You can do it.

Sign Up Here

Kelly Horn

Stepping into my first CrossFit gym in 2011, I was fully confident I could handle the workouts as a high school soccer player, an avid half marathoner, and self proclaimed "health nut". After only one class, my ego was quickly handed back to me.

CrossFit provided an sports experience that I had never encountered before. CrossFit built much more than just a foundation of strength for me physically, but also a fortitude of mental strength as a confident woman. After joining CrossFit, I quickly committed myself to the Paleo diet. Upon further research and self-experimentation with food, I uncovered a talent for understanding the science of proper nutrition for different lifestyles and created my own nutrition advisory company. My mentality had changed so drastically within my first year of CrossFit that I left my career with Moet Hennessy to pursue Sports Medicine and follow my desire for continued education within the realm wellness and athletic performance. In addition to coaching I also work for The National Pro Grid League as Director of Team Relations.

I have a special place in my heart for working with beginner CrossFitters. Having the opportunity to guide individuals along their own fitness journey has by far been my most gratifying milestone within Crossfit.

kelly

Barbell - 02/11/2015

Comp Day 2 - Week 3

Max 7/13 for the day 3 Position Snatch x 5 sets - starting at the hip for first position 3 position clean + Power jerk last rep x 5 sets - same as above start at hip first

Advanced Day 2 - Week 5

Work up to max power snatch (after 3 misses that is it) Then take that weight down to 85% and complete 3 x 3 sets

Work out to max power clean + Power Jerk (after 3 misses that is it) Then take that weight down to 85% and complete 2 x 3 sets

Training - 02/09/2015

A. EMOM 5 minutes:3 Push Press

Rest 2 Minutes

EMOM 5: 2 Push Jerks

Rest 2 Minutes

EMOM 5: 1 Split Jerk

*All EMOMs are building. Do not attempt a 1, 2, or 3RM. Choose movable weights.

B. "Changin' the Game" AMRAP 4 minutes: 6 Thrusters 6 Chest to Deck Pushups

Rest 2 Minutes

AMRAP 4 minutes: 8 Thrusters 8 Chest to Deck Pushups

Rest 2 Minutes

AMRAP 4 minutes: 10 Thrusters 10 Chest to Deck Pushups

*Score is total rounds

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