WOD: 3/05/17
Burpee + 115-lb. front-squat ladder
Rest as needed.
Burpee + 95-lb. shoulder-press ladder
Rest as needed.
Burpee + 225-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Don't forget to submit your 17.2 scores!!!
WOD: 3/04/17
WOD: 3/03/17
Workout 17.2
There will be an alternate WOD for those who are not signed up, if you are not needed to Judge.
If you come to class this morning you may be asked to Judge and do the Open WOD even if you are not signed up!
Who is excited for our second Friday Night Lights!!!!!!!!!
From 3:30pm to 7:30pm we will be running heats of 17.2
Let's pack the gym again and make it crazy!
Come anytime this Friday after 3:30pm and be an Athlete, a Judge, and a Spectator.
Don't forget to get your raffle tickets for the Weekly and Grand Prizes.
Our Secons Weekly Prize "Crazy Coffee Lovers" will be drawn this Friday at the end of Friday Night Lights. (You do not have to be present to win!)
WOD: 3/02/17
3 rounds of Max Reps at each station:
2 minutes of Rowing
2 minutes of HSPU
2 minutes of Burpees
2 minutes of Sit-ups
2 minutes of Box Jumps 24”/20”
*Remember that tomorrow is 17.2, be reasonable today!
Congrats If you made it through or at least changed some habits for a month and made some progress.
So what is next!?
Here is a simple guide to help you move forward:
1. Write down and remember what you learned. What worked, what was a struggle, and what didn't work when it came to eliminating alcohol and changing your eating habits.
2. Try to maintain at least a couple of the habits or lessons that developed during Fit February. Maybe it's not putting sugar in your coffee or not drinking except for once a week. Little changes that become habitual can lead to bigger and better changes.
3. Don't just turn around and do the opposite of Fit February and make it Messy March. Maybe you've had a day or two to eat and drink some banned foods, but you were doing great during February so why not at least try to keep it up!
4. Keep your eyes out for future nutrition and lifestyle challenges, advice, and help. Read articles, try recipes, and stay on top of it!
Superman and Superman disguised as Derec and Drew.
And of course Captain America!
WOD: 3/01/17
Yeti
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
If flexibility is an issue for you? As with anything in life, “too much of a good thing” can happen in CrossFit too. As you build muscle mass, your body can become less flexible and more susceptible to injury. To balance this out, yoga helps lengthen and relax muscles while increasing mobility. The added bonus is that you’ll notice a difference in your performance back in the box!
Yoga is so much more than just stretching. When you finally nail crow pose or wheel, you become aware of potential in your body that you didn’t know existed. Yoga, just like CrossFit, is a constant mind and body challenge. Pushing through difficult poses on your mat can help you to realize your full potential during a tough workout as well.
Yoga helps strengthen your body awareness. It’s all too easy to get caught up in ego. Whether you’re competing with a personal record or the CrossFitter next to you, body awareness can become an afterthought. This is how injuries happen. In yoga we presence the mind through breath and drishti (gaze). Incorporating the strategies that you learn in yoga into your WOD will help you to know your limits (you may even realize you can push further than you thought!)
We have fun! We don’t take ourselves too seriously. Sometimes people worry because they think, “I’ve never done yoga. I’m not flexible. I’ll just embarrass myself when I don’t know what to do.” I can set you straight on this one. When I first started practicing yoga a couple of years ago I had every embarrassing experience you can have in a yoga class. If you can think of it, it’s probably already happened during yoga at the box. Yoga is not about already being flexible, it’s about developing strength and flexibility through a series of poses over time. We have a fun group and I promise that you will fit right in no matter what your experience level is.
It’s free to you! My yoga class is included in your CrossFit membership. Join us every Sunday at 10am!
(And one bonus reason would be to loosen and limber up after a tough Open Workout!)
WOD: 2/28/17
Push jerk 10-8-6-4-2 reps
3 Rounds for time of:
15 Power Cleans 115/80
45 Double-unders
15 Push Jerks 115/80
45 Double-unders
17.1 was awesome!
Great job to everybody who threw down, that workout was tough and you all kicked ass!
Now let's do it again for 17.2
Friday Night Lights will start at 3:30pm and run until 7/7:30pm again this week.
WOD: 2/27/17
Back Squat 10-8-6-4-2 reps
15 minute AMRAP of:
1 Rope Climb
12 Front Squats 95/65-lbs.
15 Push-ups
Open Raffle Week #2:
Get your hands on a caffeinated box of:
Bombardier Blend from Tried and True
A $25 Tried and True gift card
And much much more!
Tickets are $2 each or $5 for 3!
Check this basket out in the back of the gym.
WOD: 2/26/17
Complete as many rounds as possible in 15 minutes of:
30 Abmat sit-ups
20 Turkish get-ups with a 50/35-lb. dumbbell
30 Abmat sit-ups
40 single-arm overhead squats with a 50/35-lb. dumbbell
WOD:2/25/17
Tiff
On a 25-minute clock,
Run 1.5 miles
Then AMRAP of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.
*With a Partner, run the 1.5 miles in 400m relays. Share reps as needed.
Watch the Open Announcement from Paris and Montreal at https://games.crossfit.com/
WOD: 2/24/17
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
There will be an alternate WOD for those who are not signed up, if you are not needed to Judge.
If you come to class this morning you may be asked to Judge and do the Open WOD even if you are not signed up!
Who is excited for Friday Night Lights!!!!!!!!!
From 3:30pm to 6:30/7pm we will be running heats of 17.1
The Gym will be packet and it is going to be crazy!
Come anytime this Friday after 3:30pm and be an Athlete, a Judge, and a Spectator.
Don't forget to get your raffle tickets for the Weekly and Grand Prizes.
Our First Weekly Prize "More Muscle" will be drawn this Friday at the end of Friday Night Lights. (You do not have to be present to win!)
