WOD: 6/23/17
10 minutes to work up to
a heavy Power Clean
AMRAP 4:00:
400m Run
15 Box Jump Overs, 20”/24”
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run
12 Box Jump Overs, 20”/24”
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
9 Box Jump Overs, 20”/24”
Max Power Cleans (185/135)
Today's WOD is all about working hard and then resting hard!
Make sure that you move fast to leave yourself some time for the cleans!
WOD: 6/22/17
4 rounds for time of:
30 push-ups
115/75-lb. front squats, 20 reps
115/75-lb. push presses, 20 reps
30 sit-ups
Let’s talk about the importance of making sure we are taking in enough water! It is HOT out and about to stay hot out for a good couple of months.
Now, the “recommended” amount of water to consume is 8 to 10 (8oz) glasses of water a day. Of course we all know how much we can sweat in a WOD so we want to make sure we take in enough water because if we do not we can be facing some of the side effects of being mildly dehydrated such as fatigue, hunger, and headaches. These are some of the lesser signs of dehydration and can point to you needing to drink some more water! Now!
On top of fending of dehydration, increasing your water intake will help with fluid balance, refueling your muscles, help fight fatigue (so step away from that extra cup of coffee), help concentration and alertness, and boost your brain power! Those are some great benefits if you ask me, so everyone grab that water and drink it up!
WOD: 6/21/17
Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315/225 lb.
18 wall-ball shots, 20/14-lb. Ball
17 burpees, over the bar
Then,
5x8 RDLs
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
WOD: 6/20/17
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the fifteen reps.
For time:
Row 2k
Starting again Sunday July 9th!
I'm baaaack! That's right, it's time to get your yoga on. Can you believe it's already been two months? If you thought yoga was good before (or just imagined how good it might be if you've never been), just think of how much more you'll love it now that the weather is so nice! So now I say to you...
-Were you a regular at my yoga classes before? Awesome! I can't wait to see you and don't forget to bring a friend. If your friend isn't a CrossFit Train member, the class is only $5.
-Are you a regular at CrossFit classes but you've never tried my yoga class? Perfect! It's a great time to give it a try. You'll be surprised at how well it combines with your CrossFit routine and how well it helps with strength and flexibility. Not to mention how good the stretches will feel.
-Have you tried yoga somewhere else and weren't that into it? The style of yoga that I teach at the box is called Power Yoga. If you're into CrossFit then I really enocurage you to try my yoga class. I think you'll find it to be the perfect combination of a good challenge and a great counterpart to CrossFit.
The best part? You can still get your WOD in before yoga if you want to! Yoga starts on Sundays right after the workout. No worries if you need a few minutes to catch your breath, we always start in Child's Pose which is a nice slow start and a chance to transition from CrossFit to yoga.
I'm excited to see you all Sunday July 9th! Please don't hesitate to talk to me after class if you have any questions or concerns. I'm here for you and my goal is always to make this a yoga class that you will enjoy and look forward to :)
WOD: 6/19/17
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50/35-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50/35-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50/35-lb. dumbbell snatches
Then,
5x8 Strict T2B
It was a blast and great to celebrate with all of you!
Thank you for all the cards and well wishes that I received!
I also received an awesome graduation Gift!
A Rogue Y-2 Yoke.
Jamie and some other members from the gym chipped in to buy this bad-ass piece of equipment.
This thing is awesome, Thank You so much to everyone who helped make this gift possible!!!!!
Check out this video for the different things that the Yoke can be used for.
WOD: 6/18/17
3 rounds for time of:
600m Run
16 Deadlifts, 225/155-lbs.
60 Double-unders
WOD: 6/17/18
*Score is total reps!
WOD: 6/16/17
EMOTM for 15 minutes:
Squat Snatch, 2 reps
3 rounds for time of:
Run 200 meters
95/65-lb. Overhead Squat, 15 reps
21 push-ups
WOD: 6/15/17
Complete as many rounds as possible in 20 minutes of:
115/75-lb. push press, 10 reps
53/35-lb. kettlebell swing, 10 reps
24/20-inch box jump, 10 reps
rmy Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
WOD: 6/14/17
Work up to a heavy:
Deadlift, 2 reps
"Ryan"
Five rounds for time of:
7 Ring Muscle-ups
21 Burpees
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
