Reminder: no classes Friday or Monday. I'll be away.
Skill: Snatch Form
BRING A PVC OR BROOMSTICK
WOD:
Mystery WOD aka cherry-picker proof
Since there is no Friday class this week we'll vote after the warmup on either a group WOD or individual for today's workout
Those runs yesterday were tough but everyone pushed through to the end.
Hero WOD: "Brenton"
5 Rounds for Time:
Bear Crawl 100ft
Standing Broad Jump 100ft
*Do 3 burpees after every 5 broad jumps
Wear body armor/ weight vest if you have it.
Since most of us dont have armor or a vest, if you're up for it, use a loaded up backpack (max 20 lbs). I'll check your weight before the WOD.
Today we're doing a benchmark WOD. If you've done this one before, it gives you a chance to see how much you've improved. If you haven't, it lets you create a baseline to track your future progress.
"Nicole"
20 min. Time Limit:
Run 400m
Max Pullups
Count total reps completed
Rest Day
It's time to recover and get ready for a tough week.
The Rest Day Question:
If you could be an olympic athlete, what would you want to compete in?
Post your opinion in the comments section and we can talk about it tomorrow.
Great job on the team WOD yesterday everyone. Team Aphrodite won with a come from behind victory. Team Icarus had to pay the price for losing.
At Home WOD:
AMRAP 8 Minutes:
5x Dips
10x Squats, bear-hugging weight
15x Situps
For the dips, you can position two sturdy chairs. For the squats with weight use whatever you can find that is roughly 45# men/ 25# women, scale that weight based on ability and what is available. A backpack could come in handy.
Remember to WARM UP!!!
The spartans were known for their courage and prowess on the battlefield. They were some of the most hardened warriors the world has ever seen. What made them so successful was their unity. A single warrior, no matter how great, was nothing in pitched battle. But by working together, in a single cohesive unit, they were quite formidable.
Today will be a team WOD, don't let youre teammates down.
Rest Day
Lets take a minute to talk about rest days. Crossfit's slogan is forging elite fitness. Now that doesn't mean we're elite but it DOES mean we're "in the forge," on the road to being the best version of ourselves. Now the road to becoming elite is a tough one. We must train with maximal intensity and focus. At the same time we have to take care of our bodies which means getting good sleep, eating right and RESTING.
Someone didn't just pull 3-days-on out of a hat, it took careful testing and evaluation to come up with that. Until you are at a competitive level, I would suggest taking it as a MAXIMUM. You're body needs time to recover, to grow stronger than it was before. You need to listen to your body, some soreness if's ok but if you're walking around like frankenstein you probably shouldn't show up for squats. Taking a rest day isn't being lazy, you aren't going to get weaker or slower, taking a rest day is just training smart.
So if you've worked out the last three days or are just really sore, rest today and use the time you'd be working out to do something you love.
We had a bunch of new faces yesterday, thanks for coming dan, matt, scott and nicole.
Skill: The Handstand
WOD:
15 min. Time Cap:
3 Rounds of:
50x Double Unders
10x Pullups
15x Squat Jumps
*With remaining time run as far as possible, score is distance ran
BRING YOUR JUMPROPES!!!
Sorry for the audible yesterday guys, for many of you it was you're first "date" with Diane!
"The Gap"
AMRAP 20 min:
10x Handrelease Pushups
Jump the gap
10x Ground-to-standing
Jump the gap
Rx'd Ground-to-standing will be no hands allowed
Let's put Friday's skill work to the test with Elizabeth
Strength:
5x3 Push Press
WOD: "Elizabeth"
21-15-9 Reps of:
Clean (135/95)
Ring Dips
REST DAY
Take it easy today and get ready for the week ahead. Following is the Rest Day Question, feel free to post your response in the contents section.
What does crossfit mean to you?
Good luck to our athletes competing today at sportsfest!!! And for those who came out yesterday to workout in the rain, great dedication.
At Home WOD:
AMRAP 15 min.
5x HSPUs
10x Situps
15x Air Squats
Post your results in the comments section
Be ready to "fight" today!
Skill: Squat Clean Drill #2
WOD:
3, 5 Minute Rounds for Max Reps:
Slamball(35#/20#)
Tuck Jumps
Kb Swings(2pood/25lbs)
10 yd Dashes
Pullups
REST DAY
No class today. Just take it easy. If you want to do a little something, grab a broomstick and look on youtube for "The Burgener Warmup" (sorry, I couldn't post the link). No one explains the burgener warmup better than Coach Burgener himself.
See you on Friday.
You guys rocked yesterday! That was a tough workout after hard sprints.
Skill: Pullups/HSPU/Muscle Ups (based on turnout) every minute on the minute for 10 minutes
WOD:
AMRAP 10 minutes:
8x Clapping Pushups
10x Ground to Overhead w/ Bumper
12x Four-count Flutter Kicks
