Word of the Day

4
Jun

Word of the Day

Anaerobic – With regards to exercise, this refers to anything that lasts less than 2 minutes. At CrossFit, going for a heavy deadlift would be anaerobic. Also, completing a 500m row would fall into the anaerobic category. Anaerobic training has many benefits, including: decreases body fat, increases cardiovascular function, improves power, speed and strength, and increases muscle mass. These sound like amazing things! Which is why we lift heavy and keep most workouts short and simple. #allthegains

Cleans – Heavy double

8 rounds
100m Run
8 Burpees

*15 min cap
**Option – 5 burpees

Compare to Oct.2/13

Helen doesn't know this, but she's an inspiration for many

Helen doesn’t know this, but she’s an inspiration for many

39 Responses

  1. I love Helen!! I love seeing you at the gym and pushin some serious weight. One strong lady!

    Push press 5×5 @55#
    Heavy cleans- doubles
    75-85-95-105-110-110#

    Wood: 8 rounds
    100m run
    8 burpees
    Time: 8:46
    3rd round I felt like puking. I’d like to do this one again! Sometime…

    Fun race Todd and nice to meet you!

  2. Crystal

    I really wanted to do this today as crazy as that sounds!
    Fingers crossed I get some time to be able to come in and if not, this may be a WOD to do in Open Gym.

    Good job everyone!

  3. Debbie

    Heavy Cleans – Doubles
    (55-75) 90-95-95-95-100#
    Thanks for the tips, Kevin!

    WOD: 8 Rounds
    100m run
    8 burpees
    Time: 11:32

  4. Kevin

    Clean Doubles
    135-185-195-205-215-225-235 (PR for reps)

    WOD
    7:27 (the EXACT same time as last before – but with more hills. So I’m calling this a PR)

  5. Mel G

    Mobility + WU + 10 laps of gym

    Clean – heavy double
    55-75-85-95-105(2sets)-115(2 sets)

    WOD
    Rx – 11:17

    Fun nooner! I love Nooners!!

  6. Rachel

    mobility
    wu x 1 + 100m row
    group wu
    strength – Cleans – Heavy Doubles
    20, 25, 30, 30, 35, 35

    WOD : 8 rounds
    100m row
    8 burpees

    Time = 10:16
    cash out – figure 4

  7. Amanda

    Cleans up to 135×2

    WOD: 10:29
    First crack at this one. The burpees were actually a welcome break from the damned hill in the parking lot!!

    Fun nooner!

  8. Ryan

    – Mob
    – WUx1
    – 10 laps of gym

    Cleans x2…
    95-125-135-145-155(F)-155-165 (PR for reps… Before today I’ve only managed to clean 165 twice ever, 2 consecutive reps felt great πŸ˜€ )

    WOD…
    8 rounds…
    – 100m run
    – 8 burpees
    = 10:46 … 5 seconds faster than last time, I’ll take it (but I feel like I need to run more) πŸ™‚

  9. Cleans – heavy double
    85-105-125-135-145-150#
    These were fun! PR for reps and for full squat (had power cleaned 150# once)

    WOD Rx:
    8:12

    I dare say I enjoyed this torture, even if I almost fell on my face in the first set of burpees and did the flailing arm run each round haha, I like short distance running πŸ™‚
    Fun 5pm class, rare to make it in at that time.
    Thanks Kevin!

  10. Janet

    Heavy Cleans – Doubles
    55-60-65-70-75-75-75

    WOD: 8 Rounds
    100m run
    8 burpees
    Time: 13:19

    Blah blah blah !!!!! Glad I went πŸ™‚ thanks Kevin

  11. Matt H

    Cleans up to a heavy double…worked up to 125, failed it, got it, then failed it, so stuck there to work on technique (keeping elbows up **)

    WOD: 8:08

    Good work 5pm!

  12. Gilles

    mob wux1 + 10 lap of the gym
    clean heavy double
    95×2 115×2 135×2 145×2
    155×2 165×2 170×2 175×2
    Anaerobic work
    8 round
    100m run
    8 burpees
    time 10:08

  13. Marcel

    – Mob
    – WUx1
    – 10 laps of gym

    Cleans x 2

    WU – 95# – 115#

    135# – 145# – 155# -155#

    WOD…

    8 rounds…
    – 100m run
    – 8 Burpees

    Time 10:10

  14. Heidi

    WU x 1

    Cleans x 2
    65-75-85-95-105-110

    8 Rounds of 100 m run + 8 burpees
    9:14

    Running the hill coming & going was tough. Who knew the burpees could be a rest?

  15. Annie

    WU x 1 + 10 sprints

    Cleans x 2
    55-60-65-70-75 ( X 1) New PR πŸ™‚

    8 Rounds of 100 m run + 8 burpees ( Scaled to 5 after first round since it took me 2 mins to do 1 round)
    10:45

  16. Mark D

    WU + MOB + 10 laps of gym

    Cleans – Heavy double
    55#, 65# working on form

    8 rounds – *15 min cap
    100m Run
    8 Burpees (5)
    Time: 11:38

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