Thursday April 2nd

Warm Up:

3 min DU/TU Practice

3 rounds:

10 Push Ups

10 Scap Pull Ups

10 Jumping Squats

PreWOD:

15min to Establish a Max Height Box Jump

WOD:

EMOM 21

Min 1: 5 Ground to Overhead (135/95)

Min 2: 3 Muscle Ups/8 C2B Pull Ups/12 Pull Ups

Min 3: 40 DU’s

PostWOD:

50 K2E

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Wednesday March 1st

IMG_6497

Dave Cook with a proper setup for a snatch.

 

Warm Up:

Run 2 min

25 Squats

25 Push Ups

25 Abmat Sit Ups

20 Arm Circles (Each Direction)

20 Phelps

PreWOD:

Wendler Cycle 3.1

Strict Press

65% x 5

75% x 5

85% x 5+

Add 10# to your PR then get 90%. Take workout %’s off the new 90%.

WOD:

4 Rounds For Time:

400m Run

50 Squats

PostWOD:

3 x 10-12

GHD Hip Extension (weighted)

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Tuesday March 31st

Warm Up:

Group 8

WOD:

Bear Complex 7-7-7-7-7-7-7

Use the heaviest weight you can for each set.

Rest as needed between sets.

This counts as one set: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press

Complete seven sets for one round. Do 5 rounds total working up to your max.

Do not let go of the bar. If you do, you must restart the round.

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Monday March 30th

Warm Up:

Run 3min

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Clamshells

10 Wall Squats

PreWOD:

Wendler Cycle 3.1

Back Squat

65% x 5

75% x 5

85% x 5+

(Add 20# to your PR and take 90% of that number, then take %’s off the new PR)

WOD:

CrossFit Open 14.1

AMRAP 10

30 DU’s

15 Snatches (75/55)

*Snatches can be squat or power. Every rep must start from the ground. No hang snatches.*

*Compare to 2/27/14*

PostWOD:

5 x (5-10)

Ring Ball Ups

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The Only WOD You’ll Regret

Getting into an exercise rut happens to even the most elite athletes. A couple of nights of not enough sleep or a couple of really stressful days at the office is about all it takes for your brain to encourage your body to skip a workout. We’ve all experienced that little voice that can talk us into doing almost anything except for the thing we ought to be doing. The time when we most need to exercise and eat well is usually the time when our lives are most complicated and we least want to give 100%.

Both stress and lack of sleep can cause an increase in cortisol production in the body, which can lead to carbohydrate cravings and weight gain. And thus begins the vicious cycle of getting into a workout rut. The more days you skip at the box, the easier it becomes to fall into bad habits that don’t serve your mind or body. A good workout improves sleep, creates more efficiency in your immune system, reduces stress and creates a higher level of fitness. When you skip a WOD, you didn’t just skip a workout – you skipped giving your brain, immune system, muscles and digestive system fuel that they need to function at their very best.

The only WOD you’ll ever regret is the one you didn’t do.

Showing up is the difference between making progress and getting into an exercise rut. You won’t make progress if you don’t show up – it’s that simple. Putting on your game face, getting to the box and giving everything you have that day is what separates you from the other 99%. You don’t have to be on your A-game every single day. You just have to give what you have and, more often than not, you’ve got a lot more in the tank than you think you do. And on the days when getting there is all you have, a whole CrossFit family of athletes and coaches awaits you to provide support and encouragement.

Be mindful of what your body is telling you. There are times when we’ve pushed ourselves too hard and we have uncharacteristic aches or pains. There are times when we’ve worked out day after day and our muscles simply need a break. Taking a rest day because your body needs it is completely different than skipping a workout because the chatter in your brain convinces you that the couch sounds better.

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Friday March 27th

Warm Up:

400m Run (or 2:00, if it’s dark)

2 Rounds:

10 Burpees

10 Wall Balls

10 Med Ball Cleans

PreWOD:

Wendler Cycle 2.4

Deadlift

40% x 5

50% x 5

60% x 5

(add 10# to your PR and take 90% of that number, then take %’s off the new PR)

WOD:

CrossFit Open 15.5

RX’d

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

SCALED

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

PostWOD:

High Fives All Around!!

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