Challenge

Anyone wanting to do a spring challenge, bring your drive and $10 to Friday morning's workout.  Shauna will have papers and instructions!

Wednesday, May 1

Four rounds for time

run 500 m
rest 90 seconds

**aim for a two minute or less time on each round

Tuesday, April 30

Three rounds, 15-12-and 9 reps, for time of:

135/95 pound Thrusters
45/25 pound weighted Pull-ups

For weighted pull-ups, placing a dumbbell between the legs above crossed ankles works great.

Monday, April 29

Ten rounds for time of:

135/95 pound deadlift, 15 reps
15 push-ups

10 Shoulder press 105/75#(for all reps)
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Thursday, April 25

3 rounds for time:

400m run
15 burpees
20 toes 2 rings

Wednesday, April 24

Crossfit Football WOD

One Minute On…One Minute Off…for 10 minutes.

30 KB Swings – 55/35

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.

*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*If you count a penalty, perform a single 800 meter run for each penalty.

Tuesday, April 23

5 minute amrap of:

5 thrusters 65/45
5 T2B

*rest 3 min

10 minute amrap of:

30 double unders UB
15 squats
10 push ups

Monday, April 22

For time:

100 Double Unders
100 m Farmers Carry- heavy as possible.
30 Pull-ups
100 m Farmers Carry
30 Pull-ups
100 m Farmers Carry
100 Double Unders

Run 1000 meters

then

3 rounds

10 Thrusters 95/65
20 pull ups

then

run 400 meters

I stole this off another blog, but thought it was fitting for us.  These are 10 things learned from the Crossfit Games.

1.) You can’t just want it really bad. You have to train really freakin’ hard all year too. Duh.

2.) You can always do more than you think you can. And if you can’t? Then you needed that blow to your ego anyhow …

3.) Your friends at the box want you to do well almost more than you do.

4.) If you didn’t nod your head to #3, then you might need a new box or you might be a jerk with no friends. Either way, you should probably look to make some changes …

5.) Dave Castro must not have been hugged enough as a small child.

6.) If you call any workout “easy” then you’d better be at the top of the leaderboard.

7.) In your gym, the bravest person might not be at the top of the leaderboard — the bravest person might actually be at the bottom.

8.) “Pain” spelled backwards is close to “nap” … and, yeah, you earned it.

9.) After 150 wallball, double-unders will leave the casually committed faster than a pissed-off girlfriend. You’re sweating and stumbling and blowing snot, and your dubs are walking away, one hand up, not wanting to put up with your half-hearted effort anymore.

10.) Air is delicious

Friday, April 19th

10-5-5-3-3-3-3 reps of:
power clean
Your goal is to have the final set of 3 power cleans be as heavy as you can perform correctly.
Then 4 attempts of: deadlift
Don't mess around with building up slowly on these 4 singles.
Your posterior chain will already be very warmed up by the power cleans.
Your final deadlift attempt should be for a new max.

80 air squats
80 push ups
80 sit ups
Run 400 meters carrying 25# plate
80 kettlebell swings 53/35
80 burpees
80 box jumps 24/20
Run 400 meters carrying 25# plate

This is a partner workout.  Get through the 80 reps however you and your partner wish.   Whoever is not working must be holding a 25# plate.  The plate can not touch the ground.  If the plate touches the ground during the workout, there is an immediate 25 burpee penalty for BOTH partners.  Both partners must run the  400 meters.

Wednesday, April 17th

2 rounds for time

800 m run
20 clapping push ups
30 kettlebell swings 50/25

Tuesday, April 16th

30 thrusters @ 115/75
40 burpee box jumps 24/20″
50 double unders

“The Bear Complex”


5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will complete 7 repetitions per round.  Increase weight for each of the five rounds.  This is not a timed workout, the objective is maximum weight.  Rest as needed between rounds, but the barbell cannot be released during the seven repetitions within the round.

Friday April 12

"Diane"
21-15-9
deadlifts 225/185
handstand push ups

04-Thu-13

7 pull ups
21 burpees

20 minute AMRAP

04-Wed-13

20 pistols (10 each side)
10 sit ups
400 m run

4 rounds

04-Tue-13

50 m walking lunges
50 m farmer carry 35/25
10 deficit push ups
50 m farmer carry 35/25
10 deficit push ups

3 rounds for time

04-Mon-13

WOD

AMRAP 20 minutes

200m Run

10 Pull-Ups

15 Overhead Squats 95/65

04-Fri-13

3 minute amrap of:

25 hr push-ups
25 KB snatch 55/35 – alternating hands
25 KB SDHP 55/35
25 burpee box jump 20/16″
150 double unders

-rest 2 min

then 5 minute amrap

(same movements and same order)

-rest 2 min

then- for time- finish 1 time through the whole thing.
(same movements and same order)

Those doing 13.5 tonight: rest day!

This is CrossFit

An inspiring write up from Chris Spealler:
It’s almost over, tomorrow is the announcement of the last Open Workout of the 2013 CrossFit Games Season. Keep your head in it. We have all had ups hand downs in the Open. You may have had some performances that have left you feeling like you could have done better, maybe even after multiple attempts. Others you may have surprised yourself and have gotten a glimpse at how far you have come which is really what it is all about. Leaderboarding aside tomorrow is a new day. The last workout is just as new as the first. Here are some things that I have learned that may help you keep your head in it as you get after the last WOD. Most of which I have learned from others, and some on my own.
- The past doesn’t define you TODAY: This is a new workout that sits before you and NONE of your past performances dictate what you can do on this workout and what you WILL do if you set out to do it.
-Set small goals, and I mean small: When it gets tough, like it does for all of us, set micro goals. Ben had me working on this the week I visited him and it’s tremendously helpful. It may be just getting your hands on a bar again, keeping your hands off your knees, turing to face the next exercise. You have to do all of these things before the next rep and you are one step closer to it when you do it.
-EVERYONE is nervous: We all think that we are the only ones that get the jitters and that everyone else is super confident and comfortable with the workout. No one is, some just manage it better than others, and hopefully all of these things help you out with that.
-Your performance has NO impact on your identity: If CrossFit is the ONLY thing you have you may think otherwise, but it’s still not WHO you are. It’s what you do. I think the only failure is not attempting to get after it at all.
-Before you start the workout remind yourself WHY you are thankful that you can do this: It may be personal growth, realizing that you have abilities that some may never have, being grateful for a community that you are part of, etc. Either way, take a look at the bigger pic and make sure you have a reality check before the 3,2,1 go.
-Give yourself a grounding point: When things get nasty, along with those micro goals get back to a phrase or word that grounds you in confidence. I often find myself saying “Calm and Strong”, or “We’ve got this”. I’m not alone in it and I won’t phrase things like that (make sense?).
-Walk away having left it all out there: No matter what, I really believe that no one will judge you based on your performance. We all may want to see someone or another do well. But the reality is that we are all so incredibly motivated by ANYONE that pours their heart out and lays it all on the line. Regardless of the outcome walk away knowing it was all you had.
Hopefully you can take a couple of these with you before attacking the last WOD. Remember, CrossFit is not the Games. The community of people that throw down every day is CrossFit. As Rx’d or not, a regional or games contender or not. Soccer mom to elite athlete, we make up the community. The overwhelming majority of the community may never walk on the Games stadium floor but will have far more impact on their local community and possibly even farther by their daily efforts in the gym. THAT is CrossFit.

04-Thu-13

15 minutes to complete:

40 kettlebell swings
40 knees to elbow
400 m run

 2 rounds

then

double unders for remaining time

Score is number of double unders

04-Wed-13

20 minute amrap of:
10 pull ups
20 double unders
200m run
10 push ups
20 double unders
400m run

04-Tue-13

5 push press 95/65
8 weighted step ups 95/65 & 24/20

4 rounds for time

See you all at 5 am!