WOD:   12/08/15

For time:
Row 1000m
50 Toes to bar
50 Burpees
Run 800m

We have got eight great rowers now! Have fun getting all fit and stuff on them!

In terms of training value for time spent, there is little that comes close to rowing. It is cardio and it is strengthening. Rowing, alone, taps into both energy pathways: Anaerobic and Aerobic. An energy pathway is the means by which the body delivers energy to the muscles, which can be converted into work by their contraction.

The major advantage of rowing over other types of training is the “whole body” nature of it. CrossFit endeavors to cover all major muscle groups in a multitude of strength-related and aerobic manners. Bringing a rowing machine into the circuit will enhance the intensity of both the strengthening aspects as well as the aerobic aspects of the session for almost the entire body. Also, by varying the speed and load of the machine, it is possible to activate all the energy pathways described above, giving you a more complete workout.

Brought to you by Caitlin Brennan

Source: http://www.tabatatimes.com/why-leaving-rowing-out-of-your-workout-is-a-big-mistake/2/

WOD:   12/07/15

Back Squat:
10 sets of 2 reps @ 85-90%

"Fran"
21-15-9 reps for time of:
95-lb. thrusters
Pull-ups

“If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.” - Greg Glassman

Leave Your Ego at the Door - By Coach Sean

Remember how important it is to do this guys. Sometimes we may need to be reminded but it is important to leave that ego at the door every time you walk into the box. Doing the workouts is about getting your intensity up, not writing “Rx” on the whiteboard. We want to keep that intensity high because that’s when we see the changes and adaptations take place with our fitness! It is all about getting a little fitter each day in the box, it doesn’t happen over night!

- By Coach Sean

When doing "Fran" today make sure that you scale for intensity!!!
This WOD should be hard and fast!!!
Not heavy and long!!!

WOD:   12/06/15

For time:
Have Fun

 

WOD:   12/05/15

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*With or without a partner!!????!!

WOD:   12/04/15

Complete as many rounds as possible in 12 minutes of:
35/25-lb. dumbbell thrusters, 9 reps
Rope climb, 1 ascent

New member Stacy P. getting after it on the ropes with Rhi!

Today is a great day to spend some time mastering the rope climb.

Make sure to bring something to protect your shins, or you won't be getting on the ropes!!!

WOD:   12/03/15

"Blake"
Four rounds for time of:
100 foot Walking lunge with 45/35lb plate held overhead
30 Box jump, 24/20 inch box
20 Wallball shots, 20/14 pound ball
10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Workout, picture, and description brought to you by CrossFit, Inc.

WOD:   12/02/15

Hang Power Clean 1RM

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps

Mikayla getting after some Push Jerks, with the 7am crew!

Make sure you get Warm!

If you haven’t noticed it is getting a little colder out these days, which means it is going to be colder in the box! All of our warm-ups are geared to get you ready for the WOD each and every day but everyone is also different so we want to make sure we stay safe and avoid injury as it starts to get cold this winter. When we are getting ready to do our 1 reps, 3 reps, 5 reps, or just move weight in general we want to make sure our bodies are primed and ready to do so. You hear us talk about doing a few reps with an empty bar then a lighter weight and build up to your attempts. With it being that much colder out now, it is the time to do a few more reps with that empty bar to get your body ready to move heavy weight and help not tweak anything once we get moving. Let’s be smart as we start to move into winter and keep moving some heavy weight!

Written by Sean Mackey

WOD:   12/01/15

7 rounds for time of:
95/65-lb. power cleans, 7 reps
95/65-lb. thrusters, 7 reps
7 bar-facing burpees

Cindy lifting heavy, setting PRs, accomplishing goals!

Tis the season, to make some goals!

A new month, a new week, or even a new year is the perfect opportunity to set a new goal.  We all have goals, and we all need goals. They give us hope, and they keep us going; especially with Crossfit.  However, sometimes ambition gets in the way by setting too many goals.

Having more than one goal has the potential to damage your focus.  It is almost impossible not to have multiple goals within Crossfit, because we are constantly developing. I believe in working through goals one at a time, periodization. Structure your programming around a primary goal, and accompany it with more randomized training.

When athletes have long lists of goals, they tend to pick the easiest option to work on, rather than the most important one.  For example, someone whose strength is lifting may have a goal to get stronger.  However, they may have another goal to increase speed in metabolic workouts.  Typically this athlete will choose what is comfortable and ignore the areas that they should be working on. 

Achieving goals requires breaking old habits.  If you are attempting to achieve multiple goals, you are also likely trying to break multiple habits at once.  Perfection in Crossfit is impossible. Don’t expect to achieve all your goals at once, or even in a year.  Narrowing down your goals will be far more useful.  We’re always trying to be efficient with our movements; we should apply that to our goals as well. 

“Work smarter, not harder.”

Written by Caitlin Brennan

WOD:   11/30/15

Deadlift EMOTM for 10 minutes:
5 reps at 75-80%

Open workout 11.3
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 105lbs)
12 Push-ups
15 Box jumps (24"/20”)

That is quite a few weights to put away, Don't mess it up!

Putting Weights Away

Ok guys, I know we are tired after workouts. However, there has been an increase in people putting weights where they do not go. Such as putting 15s in with the 10s and 35s down on the bottom row with the 45s. This is your friendly reminder to take a half a second, look at your weights, and put them back in the correct spot. Also, with this increase make sure you look at your weights before you load your bar to make sure you have what you are supposed to have. The last thing we want is someone getting hurt because they overload one side of their bar. It is a simple fix guys, so take a half a second and be aware of what you’re doing!

Public Service Announcement brought to you by Coach Sean!

WOD:   11/29/15

Two rounds each for time of:
Row 500m
150 Double-unders
50 Burpees