02192018- A Note on the Weekly Schedule

This Saturday is the official start of the CrossFit Open! Hopefully you already knew that. But if not, make sure to read the post with information here. Here is how you should be planning your week for the next 5 weeks of the Open.

  • If you are doing the Open come to class Monday-Thursday as normal. Take Friday off as a rest day and then come to the Saturday Main Event at 10:30am
  • If you cannot make the event on Saturdays we will be doing the Open as a Friday class workout. However, this will operate as a normal class. So, there will be no judges or heats and you will not have an official score to submit
  • There will still be a Saturday partner workout at 930am. However, if you are able to make the 1030am workout you are highly encouraged to come to the Saturday Main Event at 1030am. The Open workouts are a great way to gauge your ability level and get outside your comfort zone a bit. It usually ends up being a highlight of the CrossFit year!


Hang Power Clean- 5 x 5

Workout of the Day:

Tabata Row/Airdyne/Ski

rest 2 minutes

Tabata Toes to Bar

rest 2 minutes

Tabata Burpees

rest 2 minutes

Tabata Air Squats

02172018- Partner Saturday


Don't forget that next Saturday is the start of Saturday Main Event for the CrossFit Open. Check the post here and clear your schedule for the next 5 Saturday mornings. 


Rotate through:

Dumbbell Floor Press x 10-15 reps

Supine Grip Strict Pull Up x 3-5 reps (add weight)

Hollow Body Bounce x 20-30 reps

Workout of the Day:

With a partner, for time:

2000 meter Row

20 Rounds Dumbbell Complex (3 Hang Power Cleans, 3 Front Squats, 3 Push Press)

15 Rounds of Cindy

02142018- All About Protein

Deadlifts, Toes to Bar and Dubs to start the week #CrossFit #cf414

A post shared by CrossFit 414 (@cf414) on

All About Protein from YTB Nutrition

I talked a little bit about protein in my macronutrients post awhile back, but wanted to do a deep dive into it today. Our organs, tissues, muscles and hormones are all made from proteins. The protein found in foods are used by every part of the body to develop, grow and function properly. Eating an adequate amount of protein daily can prevent protein deficiency, which can wreak havoc on the body.

High-protein diets help you maintain and lose weight, stabilize your blood sugar levels, boost your energy levels, support your muscles and bones, and support the absorption of important nutrients. Proteins are the most satiating of the macronutrients and they keep your metabolism revving.

A question that I often get about protein is ‘How much should I eat?’. Unfortunately, the answer to that is it depends on who you are. Your goals, your age, your activity levels, your size, and your health status all impact how much protein you need.

As a general guideline, if you’re an active individual, I’d recommend .8g protein/lb bodyweight. So for example, a 150lb person would need to consume 120g protein/day. That’s about 40g/meal if you’re eating three meals a day. If that sounds like too much, start with 100g/day and see how you feel. Just to put that into context, a 4 oz. chicken breast has about 30g protein. Other high protein sources include: beef, dairy (I’d opt for full-fat), eggs, seafood, spinach, oats, beans, and nuts/seeds.

Some signs that you need to consume more protein include: you’re always hungry, you’re a vegetarian (animal proteins are more efficient than plant proteins), you’re craving meat, you’ve got achy joints, or you’re not recovering well from workouts.


Complete 6-8 sets of:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Workout of the Day:

Complete 3 rounds of:

2:00 Max Calories of Choice

1:30 Max Clean and Jerks (135/95 lbs)

1:00 Max Chest to Bar Pull Ups

*rest 2 minutes between rounds*

The 2018 CrossFit Open: Saturday Main Event


The 2018 CrossFit Open is quickly approaching. Those who have done the CrossFit Open in the past know that it is one of the most fun, inspiring and motivating times of the year. If you are yet to experience it, I want you to know that it is a great community event that will challenge you and show how much you are capable of. Logistically, we will be doing it a bit different this year. So, even if you have done the Open in years past make sure to read this entire post for all of the details. 

What is the CrossFit Open?

The CrossFit Open is a 5 week test of fitness that is the initial stages in qualifying for the CrossFit Games. In practice it is the largest collective test of fitness the world has ever seen. Hundreds of thousands of people participate in it each year. It is a great way to see how your fitness level improves year over year. All of the workout have as prescribed and scaled options just like a normal class workout. The workouts will challenge you to get outside of your comfort zone a bit and push past perceived expectations of what you are capable of. 

When is the CrossFit Open?

The CrossFit Open officially starts on Thursday February 22nd. The workouts are announced with a fun kick off show each Thursday evening for 5 weeks. From there you have until the next Monday to finish the workout. 

When are we doing it at CrossFit 414?

This is where we are making the change this year. We will be doing all of the workouts on Saturday mornings. Which means the workouts will take place on the following days/times:

  • Saturday, February 24th at 1030am
  • Saturday, March 3rd at 1030am
  • Saturday, March 10th at 1030am
  • Saturday March 17th at 1030am
  • Saturday, March 24th at 1030am

Do I need to be able to make all 5 weeks to participate?

Nope. Come to as many weeks as you can and don't stress if you miss a week. There will also be some other times available to make up the workouts. 

How do I sign up?

Simply visit this link and follow all of the instructions. There is a 20 dollar fee which CrossFit HQ uses to run the CrossFit Open.

Do I need to officially sign up?

If you just want to come in on Saturdays and get in a workout you are more than welcome to and you do not need to officially register. But, if you want to be able to compare your scores on a global level you do need to sign up. I think signing up is a great idea as it gives you a good way to track your fitness year over year. 

If you have any other questions about the Open shoot me an e-mail (marcus@crossfit414.com). Or, just ask a coach at your next class. There will be more details coming as well once we get closer to the first workout.