Tune ups
Every car has a maintenance schedule. Every 8000km, I have to perform the recommended maintenance, whether it be something as simple as changing the oil and filter, or a little more in-depth, like inspecting the exhaust and suspension system.
If I don’t perform the maintenance when it’s scheduled and keep putting it off, then trouble will be coming my way. If I don’t replace the oil for 50,000km, my engine might seize and I’ll be shit of out luck – and money.
Your body is a machine, and it needs some basic maintenance on a regular basis as well.
Daily maintenance includes – properly warming up, stretching, lacrosse ball work, foam rolling, staying hydrated, eating well, sleeping well, etc.
Monthly maintenance includes – massage therapy, physiotherapy, chiropractic care, etc.
Annual maintenance includes – body composition tests, blood work (to check progress), etc.
I would much rather spend the extra time and money keeping my body tuned up, than waiting for an injury to happen. If I keep putting off the maintenance, it will end up costing me twice as much anyway.
These friendly health professionals are here to help
Saturday WOD
“Partner Overboard”
You’ll see when you get here.
Planks - does a body good
Friday’s QOD
Do you have a pre-workout ritual or routine?
Death by Thrusters with a twist (95/65#)
On the first minute perform 1 thruster, on the second minute perform 2 thrusters, 3 on the third and so on until you cannot finish the thrusters in the minute. Once you fail to complete the number of thrusters on that minute, begin the next minute again at 1 thruster and so on for the duration until the 20th minute. The workout lasts 20 minutes for everyone.
Score is total thrusters completed.
Tim gets set for another lift
Hold it in
AMRAP in 12 min
10 Bar-facing Burpees
20 SDHP
30 sec Ring Support Hold
Elba making great progress
Another reminder…
5 rounds
9 Deadlifts (135/95#)
6 Hang Power Snatch
3 OHS
Be careful…
ABC Wod
Skill of the Week – Ring Dips
Lots of new folks at the gym may not know yet…Don’t drop the 10# plates (VIDEO)
AMRAP in 10 min
20 Doubles
2 Thrusters (95/65#)
20 Doubles
4 Thrusters
20 Doubles
6 Thrusters
Etc.
Continue for a total of 10 min
Score is total reps of thrusters.
Great extension on the split snatch
CrossFit Games are coming
We are 31 days away from the first workout of the CrossFit Open (Sectionals).
Registration will be open on Feb.1 with the first workout announced on Feb.22.
Are you in?
2011 Highlight Video
Are you resting or not?
6 Rounds
2 Power Clean (155/100#)
2 Push Jerk
2 Squat Clean
75 Double unders
Max time 2:30 per round. Time left over from each round is your score and amount of rest until next round. If you go over 2:30 in a round, keep going to finish the round but subtract that from total.
Gilles going for a big lift
Friday’s QOD
CrossFitters come from all walks of life. Easy question today – what’s your day job?
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
Compare to May 10/11
Sebastian and Denis working hard
