WOD: 5/16/16
Regional Nate
10 rounds for time of:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches 70/53-lbs.
*Time Cap 20 minutes.
The Mural is amazing!!!!
Thank you so much Gavi Hahn!
And thank you Jon and Sean for helping to put it up!
WOD: 5/15/16
For time:
Row 20 calories
30 Burpees
45/30 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45/35lb plate held overhead
150 foot Sprint
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.
