The open is done…


Great job to all of you who competed in the CrossFit open. And thanks to those who came to cheer on those who competed.

The open is always bitter-sweet. We push ourselves to our limits, we work with an intensity greater than we normally do… Yet sometimes we wish we could have done better.

Why isn’t our best enough? We don’t tell others, “you totally could have got a better time if you just would have…” So why do we do that to ourselves?

Hold up your head. You don’t have to be the best, you just have to do your best and be happy with the performance you had that day. Comparison is the thief of joy.

So submit your scores, drink some extra water, eat a little more protein and go to sleep tonight proud that you had the courage to step up and compete.

Be better than you were yesterday!

Monday 033015


CrossFit Pella – CrossFit

Warm Up E (No Measure)

2-3 Rounds of:

10 Kettlebell Swings

10 ring rows

10 Burpees

Run 400m/Row 500m

Power Clean (6×3 at <70%, stay in contact with bar for 3 reps)

Metcon (Time)

All timed, including the cash in/out

Cash In: 50 DU

Then 4 Rounds

Run x 400m

Burpees x 10

Hang cleans (135/95, Rx Plus 105/75Rx, 85/53Sc) x 15

Cash Out: Pistols Rx x 25 (Sc Goblet squats)

Finish: 3×10 lightly loaded back extensions

Tomorrow Open 15.5 and potluck


Reminder the last Open is tomorrow about 2pm!

Come to cheer on those competing tomorrow, celebrate the hard work of the open competitors and celebrate the great community of CrossFit Pella.

A potluck will follow, so bring something to share, bring your family, maybe a couple lawn chairs and drinks if you want (we will have a large water cooler and table wear).

Go team CrossFit Pella