Monthly Archives: December 2013

Workout of the Day (Monday December 30, 2013)

Technical:
5 x 3 Push Jerk

Metabolic:
Partition reps as necessary.
20 Shoulder to Overhead 185/115
40 Burpees over bar/Hurdle
**2009 Southwest Regional floater wod

Stabilization:
30 Strict Toes to Bar

Posted in WOD

Saturday child care

Sorry for the inconvenience, but our Saturday morning child care supervisor has come down with a stomach bug… We are looking, trying to get coverage, but follow the schedule, it may be canceled.

Sorry!

Posted in WOD

Workout of the Day (Friday December 27, 2013)

Technical:
7 x Clean Complex (Deadlift+Hang Clean+Front Squat)

Metabolic:
10 Cleans 185/135
20 KB Swings 32/53 kg
30 Wall Ball 30/20
40 Deadlifts 185/135
50 Burpees Over Bar

Stabilization:
100 Seated Russian Twists

Posted in WOD

Workout of the Day (Thursday December 26, 2013)

Technical:
5 x 2 Power Clean

Metabolic:
2 RFT:

25 Back Squats (135/95)

800m Run

Cash Out: 50 Pull Ups

Stabilization:
Max Prone Iso Hold

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Christmas Day open gym 0900-1200!!

Merry Christmas everyone, it’s ok to indulge and relax with your loved ones, not everything is Crossfit and perfect eating!!

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Workout of the Day (Monday December 23, 2013)

Technical:
Heavy Single Thruster

Metabolic:
100 DB Burpee Cleans

Once recovered, Row 750 m Sprint

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Chalk

Due to the disrespect of the gym, chalk privileges have been revoked. It’s time to learn how to count guys…

You don’t need to write talley marks on the floor for AMRAP’s or whatever, learn how to count.

You also do not need chalk for push press, back/front/oh squats, thrusters, rowing, Burpees, sit-ups, etc… You may laugh at the uses of chalk, but I have literally witnessed people chalking for each example noted. Guess what, gravity will be the chalk for those lifts…

Chalk also belongs in the bucket, not to be taken and placed on the floor to save time. Yet each person I have seen do that to save time also are the same ones that take water breaks mid wod. How about skip the hydration and walk to chalk bucket (btw, getting water because you’re thirsty during a 5 min wod WILL NOT ABSORB fast enough to help get you through).

Again, chalk stays in bucket and while one chalks their hands, do it over the bucket! Grabbing it and walking away to leave a trail to follow back in case you’re SO hypoxic you lose your way just doesn’t fly. Google map your way…

Lastly, leaning over the chalk bucket and gasping for breath is probably not the best thing to do… Believe it or not, when you’re breathing heavily, you actually expel a high pressure of air… Now, doing that directly over the chalk bowl? Nice! Now, you’ve not only made a mess, but you’re now sufficiently chalking your lungs! Glad you’re thinking about your alveoli for that next pull-up!!

I’m not sure how long the chalk will remain in custody, it is a gift for you guys, not a necessity. If we hear complaints and whining, it will remain hostage longer… When you gripe to each other, just remember how much new equipment we get on the regular… Over the past couple of years we have literally spent over $100 grand, the least you could do is learn to clean up after yourselves.

Thank you. The respect will go both ways!

Posted in WOD

Workout of the Day (Friday December 20, 2013)

Technical:
5 x 3 Snatch Balance

Metabolic:
21, 15, 9 of:
DB Power Snatch (heavy to where sets cannot be unbroken)
Row (Calories)
Run (800, 400, 250 m)

Stabilization:
5 x 12 secs L-Sits

Posted in WOD

Workout of the Day (Thursday December 19, 2013)

Technical:
5 x 3 Touch and Go Power Snatch

Metabolic:
“Last Man Standing”

Air Squat Progression: Starting with 16 the first minute, then, 17 the second, and so on until the athlete cannot perform all 0f the reps in allotted time. Once athlete is done, they will run 400s until last person is finished.

Stabilization:
100 Sit Ups for Time

38 Holiday Burpees

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Workout of the Day (Wednesday December 18, 2013)

Technical:
5 x 2 OHS

Metabolic:
“Nate”
20 min AMRAP of:
2 Muscle Ups
4 HSPU
8 KB Swings 32/24

Stabilization:
100 Seated KB Twists

Posted in WOD