WU: Stretch, do 15 partner pull-ups, 15 partner squats, 15 leg raises with a partner
WOD: Team Races
first team to finish 10 rounds wins.
Partners will alternate between rounds.
Run 50 meters (first marker)
15 push-ups
run 50 meters (second marker)
25 squats
run 50 meters (back to first marker)
15 kettlebell swings
run 50 meters ( tag your partner)
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11. Make peace with your past so it won’t screw up your present.
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8:30 am class is moved to 8 am next week.
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If you are running in the Mercedes, let me know ASAP so I can try and figure out teams and what not.
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WU: Stretch out; play on the rings: do or attempt pull-ups; jumping PU; K2E, L-Sits, etc.
WOD: AMRAP in 20 mins of:
20 Push-ups
20 Lunges;
20 Knees to Elbows (K2E)
200m run
Post rounds completed to comments.
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The 8:30 am class will be moved to 8 am next week.
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10. When it comes to chocolate resistance is futile.
WU: Stretch and run 400 m; practice which type of modification you would like to do for the WOD;
WOD: “Angie”
rx’d- 100 pull-ups; 100 push-ups; 100 sit-ups; 100 squats;
1st Scale- 100 rows/ band PU; 100 PU; 100 SU; 100 Sq
2nd scale- 75 of each
3rd scale- 50 of each
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8. It’s OK to get angry with God. He can take it.
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New shirts are in. $25 while they last.
WU: Stretch; drink water; plank for 1 min; practice box jumps;
WOD: “Tabata Something Else”
tabata protocol (20 secs on 10 secs off) for 8 rds each of pull-up (row), Push-up, sit-up; squat for a total of 32 intervals.
Post score to comments
Finisher: planks for 1 min and hollow rock for 1 min
Run Bob Run
WU: Stretch; work on squat technique with the med ball to help with depth; Do 20 Butterfly abmat SU; Try doing some negative Pull-ups;
Skill: Negative Pull-up
WOD: 100 perfect push-ups for time;
Everytime you rest or form breaks down- run 200 m.
A perfect push-up is chest only touches the ground with full extension at the top. You can do them from your knees but must have your hips extended with full ROM.
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18 days to go on the nutritional challenge! keep it up everyone. Send in your journals to make sure you are dialed in for your best workout performance and longevity.
Happy Birthday Abel
WU: Stretch; find a partner and do 2 rds of 10 partner pull-ups each; finish with 50 sets of mountain climbers (R+L= 1)
WOD: Pick your WOD
“Abel” Courtesy of CrossFit FAST (slightly modified)
4 rds of
400m run
20 OHS 95/65#
30 Push-ups
40 Sit-ups
For time. (Happy Birthday Abel)
or
“Wende’s Birthday WOD”
4 rds of
Happy Birthday Wende!
400 m run
20 KB swings
15 burpees
10 power cleans 95/65#
For time
Post your choice and time to comments
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20 days to go. Keep the journals coming in. We will send the feedback to those who turned in their journals shortly.
WU: Stretch out; Do the one minute burpee push-up ladder after you are warm; (I’ll explain the ladder)
SKILL: Jumping Pull-ups – is it a pull assisted jump or a jump assisted pull?
WOD: “Cindy”
AMRAP in 20 mins of:
5 pull-ups
10 push-ups
15 squats
post rounds completed to comments, post pull-up mods to comments as well.
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29 days to go in the nutrition challenge. If you have any questions that you didn’t ask in person, please feel free to post in the comments. We will try to answer as soon as we can.
Also some people wanted to get weighed in for the challenge. We will do an optional weigh-in on WED and THURS.
One other note to the challenge is – you are not allowed to weigh yourself at all until the end of the month.
WU: Stretch out; adjust rings to your chest height; Go through full range of motions on push-ups; rows; and squats – 10x for 3 rds;
SKILL: Row and row mods
WOD: Do the hardest modification of each exercise you can-
10-9-8-7-6-5-4-3-2-1 of:
Row- Foot position will modifiy difficulty
Push-up- knees; toes; decline; HSPU
Sit-up- crunch; basic; abmat;
Squat- Full Range of motion; PVC OHS;
Post time and exercises to comments;
Post WOD: Lecture on health and fitness through CrossFit
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31 Days to go in the nutrition challenge!
$0 in the pot
Happy Birthday Bill
WU: Stretch; go through 5-10 reps of each position:
PVC Shoulder ROM Stretch
Standard OHS
Legs wide; hands close
Hands wide; legs close
hands close; legs close
WOD: Max Rows or Pull-ups in 1 min; rest 1 min
Max Push-up in 1 min; rest 1 min
Max squats in 1 min; rest 1 min
Max Sit-ups in 1 min; rest 1 min
Max Pull- ups or rows in 30 seconds; rest 30 secs
Max Push – ups in 30 sec; rest 30 secs
Max Squats in 30 sec; rest 30 sec
Max Sit-ups in 30 secs; rest 1 min
Max Pull-ups or rows in 15 secs
Max Push-ups in 15 secs
Max Squats in 15 secs
Max Sit-ups in 15 secs
Score by adding up total reps from all exercises
Post score to comments and file;
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Who is up for a nutritional challenge in JUNE!!!!????
Post interest level or ideas in comments
WU: Stretch; do 2 rds of 10 push-ups; 10 sit-ups; 10 squats;
WOD: start the l-sit for a total of 30 seconds;
Then do 4 rds of 20 KB swings; 20 Push-ups;
Finish with a farmers walk around the 3rd island;
For time
Post time and loads to comments.
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WU: Stretch, do 15 partner pull-ups, 15 partner squats, 15 leg raises with a partner
