WORKOUT OF THE DAY
April 7

Strength:
Chin-ups: 5 x Max Effort

Conditioning:
7 min AMRAP:
20 Overhead Walking Lunges (25/15#)
15 Air Squats
10 Pull-ups

Buy Out:
GHD Sit-ups: 2 x 10

“NANCY”

“Nancy”

5 Rounds, for time:
400m Run
15 Overhead squats (95/65#)

April 4

Strength:
Push Jerk: 3-3-3-3-3

Conditioning:
20 Ring Dips
30 Box Jumps (24/20″)
40 Burpees
50 Wallballs (20/14#)
40 Burpees
30 Box Jumps
20 Ring Dips

For time.

April 3

Strength:
Strict T2B: 3 x Max Effort

Conditioning:
15 minute AMRAP:
5 Deadlifts (255/175#)
15 Pullups
30 Double-unders

April 2

Strength:
Hang Power Clean: 5-5-3-3-3-1-1-1-1

Buy-Out: 
Row 1,000m

Paleo To-Go

Athletes:

We’re looking at getting prepared meal delivery to the gym for all us hours-starved folks who want to eat better and save some time.

Simple idea… order meals online, pick them up when you come for a class, get a break from the kitchen. The local company we’re talking to, Power Supply, offers a variety of gluten- and dairy-free options (from Paleo to Vegetarian) that are earning a committed following in the area.

Leave your name and email here if interested and we’ll let you know if we’ve got enough interest to become a delivery location.

April 1

Strength:
Back Squat: 2-2-2-2-2

Conditioning:
5 minute AMRAP:
5 KB Swings (32/24kg)
5 Goblet Squats

March 31

Strength:
Floor Press: 5-5-5-5-5

Conditioning:
10 minute EMOTM:
15 HR Pushups
Max L-Sit

2014 Open Wrap Up

The 2014 CrossFit Games Open is finally over. It’s been quite a ride.

When the Open began, CrossFit Hierarchy was barely one month old. The fact that our fledgling box was participating at all was exciting. That we registered 13 athletes – nearly half of our total members at the time – was nothing short of inspiring. Five weeks after it began, the Open represents half of Hierarchy’s lifespan, and it has heavily influenced our growth.

Spoiler alert: It had nothing to do with our scores.

When I look back on this year’s Open, I’m not going to remember how many rounds I got on 14.1 or how many deadlifts I did during 14.3. Here’s what I will remember: Getting to know Maddy by judging her through all five workouts. How Boom, who was on the verge of quitting halfway through 14.4, chose to fight instead. Ashtan getting his first muscle-up. The look on Tyler’s face when I finished the 14.4 power cleans at the buzzer. Scores are nothing compared to these moments.

Over the last five weeks, these moments have become part of our DNA. Our culture has been forged in the crucible of the Open, and reflects some of its best themes—camaraderie, achievement , perseverance, teamwork. This is who we are now, and you need only look at the whiteboard to see the effect it has had on performance.

We began the Open as a gym. We finish it as a community. Congratulations to all the CFH athletes that participated this year, officially or in class each week. You’ve inspired us all, and are the heart and soul of our box. To all our new members—welcome! We’re just getting started, and there’s only one one way to go but up.

Together we rise.

– Christine

14.5

CrossFit Games Open Workout 14.5:

For time*:
21-18-15-12-9-6-3 reps of:
Thrusters (95/65#)
Burpees

*Or die trying

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