WOD: 5/14/16
"Hope"
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20" box
75/55 pound Thruster
Chest to bar Pull-ups
*"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises.
WOD: 5/13/16
WOD: 5/12/16
Deadlift 5-5-5-5-5 reps
3 rounds for time:
400-m run
40 Ab-mat sit-ups
7 deadlifts 315/225
CrossFit CEO: We can help your grandma as much as we can help an Olympian
(taken from cnbc.com)
Greg Glassman, founder and CEO of CrossFit, believes his exercise program works for everyone. CrossFit workouts are the same for every person who walks into a gym. The only differences are the amount of weight used and the intensity.
"Our understanding is that the needs of Olympic athletes and our grandparents differ by degree, not kind," Glassman told CNBC. "One needs functional competence to stay out of the nursing home. The other one wants functional dominance to win medals."
This approach has been a magnet for criticism. Some are skeptical of a single approach to training all clients. There are concerns that the competitive nature of the workouts might lead to injuries, and others call out the culture and label CrossFit a "cult." That'd be enough for most people to second guess themselves, but Glassman has never wavered.
"I'm more comfortable arguing than I am being told how wonderful my program is," the 59-year-old founder said. "You're not going to do anything significant in this world without having people hating you for it."
Glassman intended CrossFit to be a departure from what he didn't like in the "big box gyms." He was working as a personal trainer at franchises like Gold's Gym when he began developing his program. Glassman's methods were visibly different than other trainers and were often met with a raised eyebrow.
According to Glassman, the fitness industry "couldn't have been more wrong" before CrossFit.
"I mean you sit on this thing, you put the pin in the hole, there's only one way you can move it, and that's not really what people need," he said. "It was devoid of functional movement that is naturally occurring, these movements that are built into your DNA like standing up from a chair and picking something up off the ground," Glassman said.
"Those are two essential movements. They're essential for your functional independence. They're essential to your health," he said. Glassman communicates his passion and absolute belief in his program at every opportunity, but he also respects the opinion of the CrossFit community.
"I'm a leader solely by virtue of the fact that the community allows me to lead. I don't question that. When they're done with me, they'll let me know. I'll be talking and no one will be listening," he said.
Brought to you by Caitlin Brennan
WOD: 5/11/16
Establish a 1RM Turkish Get-up
Complete as many rounds as possible in 12 minutes of:
75/55 pound Shoulder Press, 4 reps
75/55 pound Sumo Deadlift High Pull, 8 reps
75/55 pound Front squat, 12 reps
Regionals is Heating Up!
In two short weeks we are going to get to watch Joey and Hayley kick some ass in the West Regional, but remember that Regionals are getting underway this weekend! California, South, and Pacific Regions will be kicking off this weekend so if you are curious to see how some of the events are going to play out, or just want to see some amazing athletes get after it then make sure you tune in! You’ll be able to catch the live stream right on the Crossfit Games site so be sure to check it out!
Brought to you by Sean Mackey
WOD: 5/10/16
Push Jerk 3-3-3-3-3 reps
3 rounds for time of:
15 Burpees, over the bar
15 Push Jerks 135/95
WOD: 5/09/16
2016 CrossFit Games Regionals Events 3 and 4
For time:
104 wall-ball shots 20/14-lb. ball
52 pull-ups
*Time cap at 6:00
At 7:00
4 rounds for time:
28 one-legged squats, alternating
15 power cleans 115/75-lbs.
*Time cap at 17:00
You may have noticed a small tube of metal connected to the end of the rig, that is one of our Rogue Fitness Landmines!
This demo video with Games Athlete Matt Chan, shows one of many exercises that can be done with this cool little piece of Rogue steel.
Rowing is another great exercise that the Landmines can be used for.
And pressing too!
Feel free to give one of our LANDMINES a try before or after class or during Open Gym!
WOD: 5/08/16
3 rounds for time of:
Run 400m
30 Squats
20 Push press 115/75-lbs.
10 Burpees
WOD: 5/07/16
“Jackie”, “Annie”, “Karen”
For time:
1000 meter row
45/33 pound Thruster, 50 reps
30 pull-ups
Then,
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Then,
150 Wall-ball shots 20/14
*With a partner or partners, share reps as needed.
WOD: 5/06/16
Establish a 1RM
Clean + Front Squat + Jerk
4 round for time of:
4 Power Cleans 205/145
4 Front Squats 205/145
4 Shoulder to Overhead 205/145
WOD: 5/05/16
10 rounds for time of:
12 Med-ball Cleans 20/14
10 Push-ups
8 Toes to Bar
Some sad news to bring you from the affiliate community. On May 2, Anthony ‘T.J.’ Antell Jr was shot and killed in Arlington, Texas after trying to stop a gunman who opened fire inside a Walgreens. T.J. was a Marine and the owner and head coach of CrossFit Abattoir in Arlington, Texas.
According to NBCDFW, the shooting happened at about 11:50 a.m. outside a Walgreens store on Green Oaks Boulevard at New York Avenue in Arlington. “Police identified the suspect as 22-year-old Ricci Chambless Bradden, currently a U.S. Army soldier at Fort Hood, according to an arrest warrant affidavit. The affidavit said Bradden’s wife, Quinisha Shermon Johnson, 22, is an employee at the Walgreens. Police said Bradden went to see the woman at work, got into an argument with her and shot her in the ankle. Anthony Antell Jr., 35, saw the confrontation in the parking lot as his wife sat in their vehicle. Police said Antell, a former Marine, got his gun out of his vehicle and tried to stop Bradden from leaving.”
Bradden then turned and shot Antell, who died at the scene. Bradden later turned himself in; he is currently facing murder charges.
T.J. is survived by his wife Crystal, and their three children; the oldest Hayden, followed by Rilee and Liam. To honor the memory of T.J. and support his family, you can donate a monetary sum on this gofundme page. “The money will be used to help with any memorial needs the family may have, as well as any help needed at the gym.”
From the gofundme page:
“The CrossFit community is very tight knit, and I would like for everyone to take this opportunity to be able to give back to someone who did so much for his members on a daily basis. If we rally together, we can show others just how thankful we are for T.J.”
Source: Boxlife Magazine
Brought to you by Caitlin Brennan
