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!