Wednesday 29 February Group WOD

Leap Day WOD!!  

Hope you are all recovered from the heavy deadlifts!  That was quite a workout!

10-9-8-7-6-5-4-3-2-1 Reps of

Push Press (105/75)

Burpees

Sit Ups (bring a towel for the small of your back!)

See you in the morning!

Monday, 27 February Group WOD

Sorry, this one is not super creative by me, but I am excited about this WOD which came from the main site this past weekend.  It is going to be awesome!  

(If by awesome you know I mean horrible!)

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:

11 Chest-to-bar pull-ups

2 Deadlifts  (315/220) pounds

10 Handstand push-ups

DO not freak out about the weight.  The load is high and it is supposed to be like 90 percent of your max.  I can tell you right now That 220 is 25 pounds above my max so I will probably be shooting around 175 to 180.

Can't wait to see you in the morning!

Friday, 24 February Group WOD

Yay!  Another weekend is here!  

This one should prep us for Fran rather well!!

3 rounds, rest 3 min between rounds:

40 total reps
-Thrusters (95/65) to failure or the bar goes to the ground
-Pull ups the remaining reps until a total of 40 is achieved

The three minutes of rest should help you gain a little muscle recovery so you can maintain intensity during the rounds.

Wednesday, 22 February Group WOD

Tomorrow we will meet another benchmark WOD...you are all ready to excel and conquer 

the Overhead Squat.

I know what you are thinking...OHS?  This is not a functional movement!  Well, it is true that you may not take a bag of dog food over your head then squat up and down over and over.  But, this movement is a paramount shoulder/midline stability exercise.  We will talk more about it in the morning.  

"Nancy"

5 rounds for time:

run 400m

15 Overhead Squats (95/65)

(you may need to mute the music if kids are present)

OHS demo:

Tuesday, 21 February Group WOD

I know we don't normally WOD on Tuesdays...but because its been so long since I have seen your beautiful faces, I am anxious to get back in the gym.  Let me know if you are going to be there so I can set up ahead of time.  

This is a WOD that got pretty notorious, one of the first ones we did as a group.  I would love to see/hear how you have improved, as well as your recovery experience, compared to when we did it before Christmas.  

Wall Ball Hell

3 rounds:

20 wallballs

20 medicine ball cleans

20 walking lunges

Who can come?  See you in the morning!

Permission to Fail

When you get to know me (Leigh) well enough, you will find out that Jon Gilson is one of my all-time favorite CrossFit Trainers.  He recently re-published this article which I want each of you to read and take to heart! 

Secondly, I want to hear from you!  

What is the best thing that CrossFit has done for you since you have started on this journey?

Post your answer to comments.  I can't wait to hear all your answers!

Friday 17 February Group WOD

Tomorrow morning , after we warm up, we will go over the overhead squat for your practice and familiarity.  I would like to start putting them in our programming, but we need to practice the skill first.  Then we will move into the 62 room and do the WOD.  

For Time:

7 Rounds:

10 Wall Ball (20/14#)

10 Box Jumps (24"/20")

10 Pullups

Keep the transition time between exercises short!!  

I did this WOD this morning as rx and it was intense.  My time was 14:00 flat.  

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

here is a quick technique video for you to refresh your memory about the OHS.

Wednesday, 15 February Group WOD

Front Squat 5-5-5-5-5

followed by

AMRAP 12 minutes

Partner 1: 10 pushups, 10 situps 

Parter 2: double unders for reps (or 4x single unders)

Switch when Partner 1 finishes their pushups and situps. The teams of 2 compete for total number of double or single unders. 

Monday, 13 February Group WOD

So, tomorrow neither Heather nor Leigh will be able to come to the gym in the morning.  But this will be a good personal opportunity to see where you are at with your endurance after all this hard work over the past few months! 

Run or Row 5k

If you go outside, the 5k route is from the Com's House to Lee Gate and back.  Or feel free to run on the ol'treadmill if you prefer.  I hope you are surprised at your speed and endurance in relation to how much time we have spent actually running.  Please post your results/observations to comments!  

We will see you Wednesday for a Strength day!!

Friday, 10 February Group WOD

Kettle Hell

(you can thank Elizabeth for this one!)

M:1.5 pood/W:1 pood

5 Rounds:

20 Kettlebell Swings 

20 Sumo Deadlift High Pulls

20 Right Arm KB Clean

20 Left Arm KB Clean

Is CrossFit a Cult?

is CrossFit a Cult?

I wanted each of you to read this awesome article written by Jon Gilson in response to the constant accusation that CrossFit is a cult.  This is pretty good.  And makes me pretty darn proud to be a part of it all.  

Wednesday 8 February Group WOD

3 Rounds for Time:

10 Deadlifts (270/190 #)

50 Double Unders (sub 4:1 singles or 1:1 tuck jumps)

Be ready to lift heavy tomorrow.  190 is pretty high but you need to be at about 80 percent of your max.

Bring your jumprope, water for cotton mouth, any "protection" 

and go ahead and put a TOWEL IN YOUR GYM BAG PERMANENTLY!

They are not going to gig us on anything!

Monday 6 February Group WOD

In the wake of the Super Bowl we will still meet!!!  I had like 4 texts tonight!  I am really glad everyone's interested!  

I think we will do this past Saturday's CrossFit main site WOD. 

"Rahoi" 

AMRAP 12

12 Box Jumps 24"/20"

6 Thrusters 95/65

6 Bar-Facing Burpees

This one is fast and intense!!  Come ready to give it your all!

See you in the morning!

Friday, 1 February Group WOD

Tomorrow I have the distinct pleasure of joining my man at the St. Barbara's Day Ball.

To honor the Field Artillery's highest hallowed day, I think this one is fitting.  This is another of the "Girls" named benchmark WODs. Bring a towel for the situps, as Arvin has no abmats, and you can roll the towel, and place it under the small of your back.

"Barbara"  

5 Rounds for Time:

20 Pullups

30 Pushups

40 Situps

50 Air Squats