WORKOUT OF THE DAY
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

March 27

Skill Work:
Double-unders

Conditioning:
“Annie”
50-40-30-20-10, for time:
Double-unders
Sit-ups

March 26

Strength:
Strict Chin-ups: 3 x Max Effort

Conditioning:
Tabata Row
Tabata Push-ups
Tabata Pull-ups
Tabata Box Jumps (24″/20″)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.

New Class Times!

Athletes:

The gym is barely 2 months old, but we’ve grown faster than we ever could have imagined. Eleven weeks after we opened our doors, CrossFit Hierarchy has over 50 athletes with more joining our ranks each week.

As membership grows, we’ll be growing with it! Starting next week, we will offer a 7:00pm WOD every day and an 8:00pm WOD on Tuesdays, Thursdays and Fridays. You’ll also notice some other changes – new squat racks, more barbells and other equipment will arrive next week.

We couldn’t have asked for a better group of athletes, and we’re committed to helping all of you reach your goals, then push past them. We’ve got a lot of exciting stuff planned over the next few months — this is just the beginning. Stay tuned.

– Tyler

March 25

Strength:
Push Press: 5-4-3-2-1

Conditioning:
8 minute AMRAP
3 Hang Power Cleans (135/95)
4 Push Press
5 Handstand Pushups

March 24

Strength:
Backsquat: 3-3-3-3-3 @ 80%

Conditioning:
5 minute EMOTM:
10 Goblet Squats (24/20kg)

5 minute EMOTM:
10 Burpees

Upcoming Events!

We’ve got a few fun Hierarchy events coming up — mark your calendars!

Reebok FitHub Workout + Private Party
Saturday, March 29 at 11:00am
1251 Wisconsin Ave NW

Our friends at the Reebok FitHub are hosting a workout  and private party for CrossFit Hierarchy athletes.  We’re taking over the whole store starting at 11:00am — come get in a workout with Coach Tyler and stay for free food (and booze, duh) and 15% off all the brand new Reebok CrossFit gear.

Hierarchy Social at Carmines 
Saturday, April 5 at 7:00pm
425 7th St NW

You guys have given it your all on every workout, and we couldn’t be prouder. Come celebrate the end of the 2014 Open with the Hierarchy coaches and your fellow athletes! We’ve got a party room all to ourselves, so come enjoy great food and an open bar–you guys earned it!

March 22

REMINDER! Next weekend is our private workout + exclusive shopping event at the Reebok FitHub in Georgetown! We’re taking over the whole store starting at 11:00am — come get in a workout and stay for free food (and booze, duh) and awesome discounts off all the brand new Reebok CrossFit gear!

Skill Work:
Power Snatch

Conditioning:
21-15-9, for time:
Hang Power Snatches (95/65#)
Box Jumps (31″/24″)
**15 Burpees after each set**

14.4

14 minute AMRAP:

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

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