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Tuesday 042914

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Injured?  Try mobilityWOD.com for some solutions on fixing oneself. Most of my sore or injured body parts have been minor and easy to fix by applying simple mobility tricks that I found on mobilitywod.com.  Get to know your lacrosse ball and voodoo floss bands! they really work!  Only a few days left before May….got goals?? 

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Gray decided to join me for a WOD today. She has added her journal to the mix.

Warmup 

April Challenge

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Overhead Squat

4-4-4-4-4-4

WOD

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

 

Monday 042814

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Last week of April ! Let’s do our best to improve those April challenge scores. This week we have more rain and cold weather.  Mornings runs will be cold so make sure to bring the right gear.  Think about what skills you would like to see in May that we have not seen, or maybe just some more exposure to movements you are looking to improve on.  Make goals!!!!

Warmup

April Challenge

WOD (compare to 030314)

“Jackie”

1000m Row

50 Thrusters 20/15kg

30 Pull-ups

 

Friday 042514

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Join us tonight from 6pm to 8pm for Friday Night Lights. What is FNL??? It’s a social club CrossFit style with WOD and drinks. We will have rolling heats for everyone.  Kids, friends, and spouse’s are welcome.  Friday Night Lights is held every last Friday of the month.

The WOD is easy….60 year old women can do it! 🙂  By the way.. Best time for a 60+ year old lady = 8:20

Warmup

April Challenge

WOD

WOMEN 60+
30-calorie row
15 handstand push-ups with 4-in. riser
30 double-unders

Thursday 042414

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We had a great strength class last night. Those that did attend will be noticeably better just through practice and drilling on form.  Learning how to Olympic lifting is one the best parts of CrossFit.  It’s also the best and most efficient way to move large loads quickly!

Warmup

Tabata Pull-ups

WOD

AMRAP in 18 minutes:

50 pound dumbbell push jerk – 10 reps

7 box jumps – 30/24inches

 

 

Tuesday 042214

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It’s warming up and we have a new month approaching.  What would you like the May challenge to be?

Tomorrow night — Strength night 7pm.  We will do Clean & Jerks!

Warmup

April Challenge

WOD

Front Squat

2-2-2-2-2-2

-then-

Then For time:
400m Run

30 burpees

30 C2B Pull-ups

30 walking lunges with 20kg/15kg plates overhead.

Monday 042114

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Any time is a good time to practice hand stands and handstand walks. Practicing new or difficult skills is the quickest way to gain a few extra reps or faster time during WOD’s

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Warm up

April Challenge

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Push Press

1-1-1-1-1-1

WOD

3 rounds for time:

20 wallball shots 20#/14#

15 T2B

10 DB snatch (alternating arms) 40# / 30#

Friday 041814

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Time to get the OHS out of the closet.  These are not always easy to do when the squat movement is new or needs improvement.  Remember to warm up the squat during warm up.  Try squat holds for 2-3 minutes and familiarize yourself with the a stable and balance bottom position. Join Saturday for the Team WOD!  10AM!

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Warmup

April Challenge

WOD

5 rounds fro time:

15 O.H.S.

15 Burpees

Thursday 041714

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While everyone else is enjoying the sunshine and pina coladas, I know the rest  of us here at home will be getting stronger!  Enjoy your spring break!  Join us this Saturday for our team WOD’s.  Bring a friend or drag the spouse by for a fun WOD.

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Warmup 

Barbell Warmup

WOD  

DT

Five rounds for time of:
70kg Deadlift, 12 reps
70kg pound Hang power clean, 9 reps
70kg pound Push jerk, 6 reps

Post times to board and journal.

 

Wednesday 041614

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Those of you going traveling for spring break should drop into a nearby box while on vacation.  now that you are a “CrossFitter” it’s great to meet others in our global community and share your experiences with others.  Bring back some good warm up exercises or just a great story.  It’s always best to email the CrossFit Box owner a day before so they now you are coming.  Let them know who you are and what the name of your Box !    Remember tonight at 7pm is the Strength Class!  SNATCH!

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Warmup

April Challenge

WOD

Row 1000 meters

21 Thrusters 40/30kg
15 Pull-ups

Row 750 meters
18 Thrusters 40/30kg
12 Pull-ups

Row 500 meters
15 Thrusters 40/30kg
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to journal.