Bench Day
The Swim Wod is this Friday. We have a few more spots available, so get your name on the list.
Bench Press
Compare to Nov.23/11
It was not very nice of Denis to make Lacey lift more of the weight
Newsletter Day!
Check out the awesome article on Mat Youden in the May Newsletter!
Change for Change is today - Bring $5 to switch up your workout.
“The Other Two Minute Drill”
2 minutes at each station
Wall Balls
Burpees
Weighted Lunges (45/25#)
Ring Dips
Skill of the Week – L-pullups
Practicing headstands at the Gymnastics Seminar
Exciting new feature!
It gives me great pleasure to introduce a new feature on the website – The Stretching Section. On it, you will find helpful thumbnails of specific stretches, categorized by body part. To get to it, click More and then Stretch on the upper tab.
Have tight hips? Check out one of the seven different stretches that are useful in opening up that area. There are many other stretches for your entire body.
Hope this helps some of you in becoming flexible CrossFit Ninjas!
The Figure 4, one of the hip stretches
Bike WOD
3 rounds
10 Burpees
20 Thrusters (75/55#)
1 mile Bike
Kevin is back in full force
Friday’s QOD
I fear this WOD more than any other…
AMRAP in 2min
5 Pushups (hand release)
10 Double Unders
15 Box Jumps
Rest 30 seconds and repeat 6 cycles.
Score is total reps.
Compare to March 2/11
Elissa mid-dip in the jerk
Michael
This Saturday will be our first ever Bike WOD. If you have a bike, bring it! If not, we’ll have a running version of the workout.
Three rounds for time of:
Run 800 meters
50 Good mornings
50 Sit-ups
Compare to Aug.18/11
Kim makes that weight look easy
Scaled = harder?
For many people yesterday, they scaled the weight for thrusters and used bands for pullups. Not surprisingly, they also said the workout was harder. Why is that? Because the intensity was through the roof. When you spend the entire time moving (and less time staring at the bar), you get intensity. And higher intensity yields better results.
I hope you take yesterday’s lesson to heart and use it with future workouts.
“Tabata Row”
For 20 seconds, row as hard and as fast as you can.
Rest for 10 seconds.
Complete this cycle for 8 rounds.
Your score is your total calories.
Compare to Aug.11/11
Was one side heavier?
