Heidi was kind enough to draw us a detailed picture for each of the movements in the Dynamic Warm-up. Thanks Heidi…
Warm up = Row 500 meters, Dynamic Warm up
3 Rounds 5 reps: Mountain Climbers, Slamball, Shoulder Triplet, Squat Jumps
The WOD
Metcon for time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Rep Rounds of:
Burpees
KTEs
Skill Work:
Pull-ups, Leg Raises, L-Holds
Michelle 8:58
Sir 9:00
Heidi 7:43
Jeff P 11:46
Duffy 7:13
Joan 7:43
Make up 11/10 WOD:
Craig 11:13
Agnes 13:13
Jess 10:26
Georgie 9:06 Box Jumps & GHD sit-ups 10 - 1 reps
Warm up = 3 Rounds 5-15 reps:
OH Squat (PVC or Unload bar), Sit-ups, Superman or Back Extensions, Pull-ups, Dips
The WOD
7 Rounds of:
15 Slam Ball
10 Jumping Squats
5 Push-ups
This is how Jeff does it!
Agnes Press Skill Work
Sir 9:31 No Press
Kate 11:33
Kenny 13:01
Hillery 7:55
Heidi 8:05
Joan 8:10
Jeff P 15:12
Georgie Start & end with 400m Run, 4 Rounds of: 20 Abmat Sit-ups, 30 Jumping Jacks, 50 Step-ups…25:53
Duffy Lynn: 5 Rounds for max reps - 135Lb Bench Press & Pull-ups ….Did 10 reps.
Jenn Active Rest
AWESOME job with the Double Unders today!
Everyone is at different levels with their Double Unders and it can be super frustrating especially when they show up in a WOD. So I went looking for some help online and watched a bunch of videos. This one seemed to really break down the movements the best. Share your hints and tips…is there a trick to how you are getting them?
Warm up = 3 Rounds of:
5-10 Push-ups, 10 Shoulder Triplet, 10 Russian Lunges, 5-10 KTEs, 20 Jumping Jacks
The WOD
400 m Farmers Walk - Dumbbells 15-50lbs pair
4 Rounds of:
50 Double Unders or 200 Jump Rope
50 Step-ups
400 m Farmers Walk - Dumbbells 15-50lbs pair
Mindy 31:46 25 lbs
Agnes 34:17 20 lbs
Kate 32:50 15 lbs
Kenny 46:32 25 lbs
Hillery 33:39 20 lbs
Scott 52:48 35 lbs
Michelle (Spanky) 32:25 25lbs / Double Unders!
Heidi 35:22 25lbs / Double Unders!
Joan 36:35 25 lbs
Jenn 40:38 25lbs / sub 50 Abmat sit-ups with 16lb Med Ball for 50 Double Unders
*********************************************************************************
Craig 13:57 5 Rounds of: 15 Push-ups, 10 KTEs, 5 Press 75lb
Please let me know if anyone else did Double Unders for today’s WOD, I wasn’t sure with the AM classes.
We hope you had a wonderful day filled with Birthday surprises and lots of cake! And we also expect to see you sporting a new pair of Vibram Five Fingers in the very near future…
Warm up = Row 500 meters, Dynamic Warm up
3 Rounds: 5 Shoulder Triplet, 5 Squat Jumps, 20 Jumping Jacks
The WOD not for time
Bear
7 Rounds 5 Reps of:
Power Clean
Front Squat
Push Press
Back Squat
Back Push Press
Jennifer 50 lbs
Duffy 85lbs
Nate 95 lbs
Michelle 50 lbs
Newbie Warm-up:
10 Squats
10 Press
10 Deadlift
20 Jumping Jacks
10 Front Squats
10 Push Press
10 SDLHP
20 Jumping Jacks
Newbie WOD:
250 m Row
15 - 12 - 9
Ring Row
Squat
Push-up
250 m Row
Carla 11:10………Nice job!!!
Warm up =
3 Rounds of:
5-10 Push -ups, 10 Shoulder Triplet, 10 Russian Lunges, 5-10 KTE, 20 Jumping Jacks
The WODs
1. 1000 meter Row for time
2. Metcon 5 Rounds for time:
10 Pull-ups
30 Squats
10 Double Unders or 50 Jump Rope
Mindy 4:30.8 Row
Jess 5:24.3 Row
Sir 4:11.8 Row
Scott 4:41.9 Row
Kate 4:52.4 Row
Kenny 4:23.9 Row
Heidi 4:19 Row 14:47 WOD
Jeff S 4:05 Row NFT WOD
Michelle 4:00 Row 11:48 WOD
Tory 3:46.3 Row 20:23 WOD
Duffy 3:38.9 Row 12:48 WOD
Craig 3:50 Row 15:40 WOD
Joan 5:11.2 Row
NEW PR’s on the Rowing for Heidi, Duffy, Tory and Craig!!!
My picture of the White board was a little blurry so let me know if I wasn’t accurate on the times, I tried my best to figure them out.
Jenn 16:20 5 Rounds = 20 Abmat sit-ups w/ 16lb Med Ball, 10 Front Squats 100 lbs, 10 Back Squats 100 lbs
Happy Birthday Georgie!
Warm up = Row 500 meters, Dynamic Warm up
3 Rounds 5 reps: Mountain Climbers, Slamball, Shoulder Triplet, Squat Jumps
The WOD
Metcon for time:
30 - 20 - 10 Rep Rounds of
Wall Balls
Push-ups
KTE
Box Jumps
Mindy 15:57 16 lbs
Jess 19:14 16 lbs (sub step-ups)
Sir 13:15 20 lbs
Kate 19:11 12 lbs
Kenny 24:15 16 lbs
Scott H
Hillery 12:18 16 lbs
Jeff P 15:20 16 lbs (Scaled 20-10-5)
Jeff S 14:23 12 lbs (Scaled no KTE)
Duffy 14:17 20 lbs
Deavon 15:21 20 lbs
Tory 23:29 20 lbs
Joan 16:20 16 lbs
Make up WOD from 11/4 :
Jenn 8:20 55 lbs
Caitlin 7:36 55 lbs
Do you have a friend or family member that wants to try Crossfit? This Saturday at 10 a.m. we are going to do an open session for members and non-members! Let us know if you have someone or a bunch of people that would like to come.
So far we have a handful of newbies that want to see what CrossFit is all about…it’s free and fun! And of course everything is scalable as you all already know.
As most of you know I am a huge fan of Mark Sission his website and book. Here is a link to his most recent and very informative post on why grains are just plain bad for you.
Grain Relapse
I find that grain bashing makes for a tasty, but ultimately unsatisfying meal.
Keep reading at Mark’s Daily Apple.com
