Friday, 30 March Group WOD

In response to the HUGE outcry for a long, gruelling metcon (CrossFit's term for metabolic conditioning, or, "cardio) I am looking forward to seeing how this one goes tomorrow.  I got this from my friend and former coach Don, who programmed this WOD this week.  I haven't done it yet so, good luck.  haha!

AMRAP 30

400m run

10 L-pullups (or whatever kind of pullup you have at this point!)

15 back extensions with 25# plate

20 sit ups with 25# plate

Remember: the load is scale-able.  

Drink water, and see you in the morning!

CrossFit: The Foundation is Nutrition

Have you lost your motivation or drive to eat healthy?  

Here is a little 5 minute reminder to remotivate you to eat clean. 

It IS worth it, and you WILL see results!!

Give it a chance!

Love you all!!

Wednesday, 28 March Group WOD

STRENGTH DAY!

Overhead Squat

3-3-3-1-1-1

followed by:

AMRAP 8

10 Kettlebell Swings

15 Double Unders (no double unders? sub tuck jumps)

the Overhead Squat targets your core (abs, back and shoulders) strength and stability.
It is a prerequisite for the Snatch, and will improve your Jerk as well.  

some notes...

Awesome job this morning, friends!  Sorry for the quick change in plans, but I wanted us to have the right amount of time.  Thankfully that has not happened too many times up until now!  Med ball cleans looking right on, and fast!!

I wanted you to remember that Heather is willing to do make-up/one-on-ones for the girls who can't make it at 0550, and her garage is fully stocked!!  Take her up on it.

Additionally, I just came back from the CF Olympic Lifting certification.  I am now a lot more knowledgeable on the Snatch, as well as the Clean and Jerk.  If anyone is interested in a quick familiarization on these movements, please let me know!! I don't have time to teach that stuff in the mornings, so we will have to do it in the afternoon sometime.  Comment/email/text me if you are interested!  We will not use them in the morning WODs until everyone has a foundational intro to them.  :)

See you WEDNESDAY!

Leigh

Friday 23 March Group WOD

This is the CrossFit Open WOD 12.3  

AMRAP 18

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes to Bar

Wednesday 21 March Group WOD

6 Rounds for Time:

25 burpees

400 m run

:)

Monday, 19 March Group WOD

Can't believe that Spring Break is over! I hope you had a glorious time and that you had an opportunity to workout here and there.  

Tomorrow we will start with one I attempted yesterday:

DT

5 Rounds for Time:

12 Deadlifts

9 Hang Power Clean

6 Push Jerk

(155#)

See  you in the morning!!!  Can't wait to see you!

Spring Break Week!!

So, we won't meet this week...gym hours are unpredictable, and everyone is in and out.  

Let me give you a few of my favorite WOD ideas that use little or no gym equipment.  

6 rounds:

run 400

25 burpees

4 rounds:

run 800m

25 situps

25 good mornings/back extensions

AMRAP 15

30 double unders

30 situps

JT

21-15-9

Handstand Pushups

Ring Dips

Pushups

(focus on FULL ROM!!)

Revisit Cindy!

AMRAP 20

5 pullups

10 pushups

15 air squats

Revisit Barbara

5 Rounds:

20 pullups

30 pushups

40 situps

50 squats

1 mile:

sprint 1 minute

lunge 1 minute

until complete!

G.I. Jane:

100 burpee pullups

Get the TABATA app, and attack 4 of your goats!

(a goat is something you suck at!)

Get Creative!!  Use your time away from the group to do what you LOVE to do...and get better in the areas that need improvement!  No childcare is no excuse anymore!!  

Love you all and have a happy Spring Break!!

Friday, 9 March Group WOD

We will hit up a hero WOD tomorrow, and the cadets have a compressed schedule, so we will have a little more time to set up and complete this workout.  Its going to be AWESOME.

"Wood"

5 Rounds for Time

Run 400m 

10 x Burpee box jumps, 24" box

10 x Sumo-deadlit high-pull (95/65)

10 x Thrusters (95/65)

Rest 1 minute after each round 

See you in the morning!

Wednesday, 7 March 2012

21-15-9

Wall Ball (20/14)

Deadlift (250/150)

This is for time so speed is important.

Not more important than your good form!  

See you girls in the morning!

Monday, 5 March Group WOD

10 minutes of Clean and Jerk
30 reps @ 45#

30 reps @ 65#

30 reps @ 75#

reps @ 85# until complete

-then-

Tabata:

Squats

Pushups

Friday, 2 March Group WOD

It's Friday Again!

"Helen"

3 Rounds for Time:

Run 400m

21 KBS

12 Pullups