Thursday

MAX EFFORT
Shoulder press 3,3,3+



WOD
Row 1000m
3 rounds of
21 kettlebell swings 55/35lb
16 push ups (alternating with one hand elevated during the repetition)*

*one hand will be on a "45lb bumper" while the other is flat on the floor, you then have to lower your chest even with bumper. (Honesty to yourself plays a part in this exercise) Then you will switch sides by walking with your hands to opposite side of bumper and begin next repetition, only the first rep may be started without walking to the other side. All reps after beginning the round must have a 'walk over'.... Full explanation to be demonstrated.

Wednesday

Marilyn has been doing CrossFit for a little over a year. She is a 63y.o. mother and grandmother and never "worked out" before CrossFit. She comes everyday with a can do attitude and leaves every day with a sense of accomplishment. Never complains, and works on the exercises and movements she knows she needs to work on.

We all have to start somewhere and excuses do not bring success.

MAX EFFORT
Deadlift 3,3,3+


WOD
As many rounds as possible in 20 minutes of
run 200m
10 pull ups
10 burpees


Post number of rounds and fractions of rounds to comments....

Tuesday

MAX EFFORT
Squat Clean 3,3,3+


WOD
For time:
10,8,6,4,2 of squat cleans 135/95lb
50,40,30,20,10 of sit ups

Monday

The difference between the two photos, other than the obvious, is the woman in the top photo is/or has taken drugs to get her body to look that way. The bottom photo is a woman who has a good diet and is 'natural' or drug free.

MAX EFFORTS
Back Squats 3,3,3+


WOD
For time complete the following:
21 overhead squats 95/65
21 pull ups
run 400m
15 overhead squats 95/65
15 pull ups
run 400m
9 overhead squats 95/65
9 pull ups
run 400m

Post loads and times to comments.....

Saturday

REST DAY.,.....


REST DAY.......


If you feel the need to do something...
5 rounds of:
20 grasshoppers
20 sit ups...

or go for a run.

Friday POST TURKEY WOD

HOURS TODAY ARE 1pm 2pm and 3pm.


WOD
3 rounds of
run 800m
21 kettlebell swings
21 box jumps
21 pull ups

Post thoughts and the amount of calories you believe you consumed to comments...


......

Wednesday

The gym will be closed on Thursday for Thanksgiving, and will have classes on Friday at the following times: 1pm 2pm and 3pm.

MAX EFFORT
Deadlift 5,5,5+


WOD
20-15-10-5 reps of dumbbell thrusters 40/25lb
5-10-15-20 reps of burpees!!

Post loads and times to comments......

...

Tuesday

The gym will be closed on Thursday for Thanksgiving, and will have classes on Friday at the following times: 1pm 2pm and 3pm.

MAX EFFORT
Shoulder press 5,5,5+


WOD

3 rounds for time of
15 Hang power cleans 135/95lb
15 knees to elbows
15 push ups


Post loads and times to comments....

Monday

I have posted this before, but it just does not get old.



MAX EFFORT
Back Squat 5,5,5+


WOD
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups



post loads and times to comments.....

SATURDAY

TEAM WOD 10am!!!!!!!!!!!



TEAM WOD 10am!!!!!!!!!


TEAM WOD 10am!!!!!!!!!!!



TEAM WOD 10am!!!!!!!!!

Friday

Those who have walked in hard places immediately have a kinship with others who have walked there also. They do not need to explain; they merely look at one another with mutual respect and admiration for their common experience



Skill development...
We can work on any skill you would like.

Or you may make up a MAX EFFORT or a WOD you missed.


Or MOBILITY and stretching. (everyone should consider this)

WOD
Tabata ROW

Thursday

MAX EFFORT
As Many Reps As Possible in 10 minutes of:
Double Unders



WOD
21-15-9 rep rounds for time of:
Pull ups
Sumo Deadlift high pull 70/55lb Kettlebell
Kettlebell Swing 70/55lb


Post loads and times to comments.....

Wednesday

Skill development
Dumbbell snatch



WOD
3 rounds
20 Dumbbell squat snatches 40/25lb (alternating right and left)
20 Wall balls 20/16lb
run 400m


post times and loads to comments.....


....

Tuesday

MAX EFFORT
Plank... How long can you hold the plank?

We have two birthdays to celebrate!!!

Jennifer and Brandon

In any order you want complete the following, but it must have the repetition order of the 16 following the 35 or the 35 following the 16.....

Row 500m
35 grasshoppers
16 pull ups
35 box jumps
16 kettlebell swings 70/55
35 walking lunges
16 Knees to elbows
35 double unders
16 burpees
row 500m

Monday

MAX EFFORT
Broad jump.... how far can you jump?


WOD
For time:
run 800m
21 pull ups
21 burpees
15 pull ups
15 burpees
9 pull ups
9 burpees
run 800m

SATURDAY

TEAM WOD AT 10am


TEAM WOD AT 10am


TEAM WOD AT 10am


TEAM WOD AT 10am

Friday

THANK A VETERAN.




MAX EFFORT:
Olympic total

snatch 1 rep max

Clean and Jerk 1 rep max

Take the total of both 1 rep maxes for each lift and that is your score.

If you feel the need to do a WOD after the lifting I will have something special for you.

Thursday

Today we will not be touching any weights or stopwatches. We will be doing maintenance on the most important machine in our gym. That machine is YOU.

MOBILITY and Stretching

Skill Development and basic movements....



POST THOUGHTS AND CONCERNS TO COMMENTS...


....

Wednesday

I would like to say AWESOME job so far this week in the 1 rep max's! So far many people have put up some personal records. Lets be safe and continue this trend through out the week.


MAX EFFORT
Deadlift 1 rep max



WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of:
Pull ups
1,2,3,4,5,6,7,8,9,10 rep rounds of
Thrusters 95/65lb



Post loads and times to comments.......

Tuesday

MAX EFFORT
Shoulder press 1 rep max



WOD
5 rounds for time of
9 Kettlebell swings 70/55lb
9 box jumps 24/18





Post loads and times to comments....


...

Monday

One of these kids is not like the others....







MAX EFFORT
Back Squat 1 rep max....


WOD
For time:
row 500m
50 burpees
run 400m

SATURDAY

REST DAY.........



REST DAY...................

Friday

MAX EFFORT
Squat Clean 5,5,5...40% 50% 60%



WOD
for time:
Run 400m
30 squat cleans 95/65*
run 400m
20 squat cleans 95/65*
run 400m
10 squat cleans 95/65*
PLEASE READ BELOW----TWICE---!!!

* You have to do as many squat cleans as possible without putting the bar down. Reps must be touch and go. IF you 'fail' then for the amount of squat cleans that you did not finish you will have to do as many pull ups. Then come back to the bar and finish the round of squat cleans. The remaining squat cleans may be done as needed.

Example: The first round- Athlete completes 14 squat cleans without 'fail' on the 15th the athlete 'fails on the lift, The athlete will then have to do 16 pull ups before the athlete may continue with the 16 squat cleans. BUT, the next 16 squat cleans maybe broken up as much as needed.

Post times and amount of pull ups completed to comments....


....

Thursday

MAX EFFORT
Deadlift 5,5,5
Light week 40% 50% 60%


WOD
5 rounds for time of
10 tuck jumps (touch toes at height of jump)
15 burpees (bottom of feet must be 6" from ground)
20 Hollow rocks (shoulder blades must touch ground while feet are 6" off of surface)

Wednesday

And athletes cannot win the prize unless they follow the rules.
2 Timothy 2:5

The PRIZE in CrossFit is basically completing a goal. Which could be setting a PR on a lift, completing a long term goal like getting your first pull up, or 'winning' the WOD for that class or day.
The prize is not worth it if you do not follow the rules or have to cut corners. By letting pride get in the way, or simply not do the required work to finish the job- i.e. not doing all the repetitions in a WOD. Who cares if you win then, and trust me your peers know if you are 'cheating'...

Another rule to follow is ALWAYS use good form. This sounds pretty simple, and seems pretty basic, but I have seen to often where athletes sacrifice form just to finish the WOD. If you think that doing it wrong is easier when tired this is false by the way. Doing it wrong will actually fatigue you more by using other muscle groups or not enough to compensate for poor form. Sacrificing form is never an option.
Its OK to be competitive, but not at the expense of doing it right, whatever that may be.


MOBILITY

MOBILITY



WOD
5 rounds for time of:
70/55 lb 1 arm overhead walk 40 meters
30 wall balls 20/16lb ball
heavy farmers walk (both hands) 40 meters

Post loads and times to comments.....