“Cooling Down” During the CrossFit Open

February 21st, 2019
You all know the anticipation of Open season – excitement, curiosity and a bit of anxiety. Plus, you’re out there living your best life outside of CrossFit; relationships, family obligations, work. All of this daily stress can take a toll on your health and performance. Here are some easy ways during the Open to help reduce

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18.5 Is Here and We Don’t Have a New Movement. Instead, We Have a Repeat, Repeat.

March 23rd, 2018
*WORKOUT 18.5 = 12.5 = 11.6* Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups *This is a timed workout. If you complete the

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18.4 Welcomes Diane and Another New Open Movement with Handstand Walks.

March 16th, 2018
*18.4 (9-minute time cap)* 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk As with all of the Open workouts this year,

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18.3 Is Here and It’s a Doozy!

March 9th, 2018
*18.3 (14-minute time cap)* 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB Snatches Whether you’re planning on completing this workout Rx or scaled, it will be important to focus on your shoulder mobility

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The 18.2 Is Here and It Has ANOTHER New Open Movement! Dumbbell squats.

March 2nd, 2018
*18.2 (12min Time Cap)* 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats Bar-facing Burpees *18.2a (in remaining time)* 1RM Clean While this is shorter than 18.1, it’s going to be intense on the legs! The suggested warm-up will be enough to activate quadriceps, glutes, andhamstrings without fatiguing them for the workout. It’s crucial to spend time with midline activation for core

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The 18.1 Has a New Open Movement! It’s the Dumbbell Clean and Jerk!

February 23rd, 2018
20min AMRAP 8 toes to bar 10 dumbbell clean and jerk 12/14 calorie row This is a long workout and very demanding on shoulders and midline. To adequately prepare, the following are great additions to your warm-up routine: Abdominal Series Lie on your back and bring one leg up at a time to tabletop position.

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Preparing for the CrossFit Open

February 5th, 2018

As CrossFitters around the globe eagerly await Dave Castro’s 18.1 announcement today, most of us are going about this week’s WODs in anticipation. What will the workout be and are we prepared?! At this stage of the game, it’s too late to give any tips for Open training, BUT, you CAN prep yourself with GIG’s

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CrossFit Open 17.2 Workout & Recommended Warm-Up

March 3rd, 2017

By: Dr. Elizabeth Racioppi, PT, DPT CrossFit Open 17.2 Workout & Recommended Warm-Up AMRAP 12 Minutes Two Rounds: 50ft Front-Rack Dumbbell Walking Lunges (35/50) 16 Toes To Bar 8 Dumbbell Power Cleans (35/50 Then Two Rounds: 50ft Front-Rack Dumbbell Walking Lunges (35/50) 16 Bar Muscle-Ups 8 Dumbbell Power Cleans (35/50) So what did Dave Castro

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