WOD

Rest Day!

Remember guys!  Here’s what rest day is for:

TO MAXIMIZE THE VOLUME OF HIGH INTENSITY WORK

by taking today as a rest day, and knowing that in 4 more days you’ll get another, should free you up to set aside the time to train, and to train really hard each day you get to.

Never taking a rest day, typically means that you’ll start to “coast” through some workouts, or try to find easier stuff to do, which I cannot abide.

Stretching sessions are today and cheat meal/hangout session at 6:30pm!  See you all there!

 

Topic: 8am Bendy Tendy Terra Time!
Time: Apr 2, 2020 08:00 AM Pacific Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

 

Topic: 5:30pm Bendy Tendy Terra Time!
Time: Apr 2, 2020 05:30 PM Pacific Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Wednesday April 1st!

Remember guys, no jokes here!  Regularly scheduled beatdowns and tough workouts, that’s us 🙂

Topic: 6am, 4:00pm Kids, and 5:30pm Zoom Classes
Date: Apr 1st,  2020

Join Zoom Classes:
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

The Workout: I know workouts like this are weird, but the timed parts are for max reps, and the reps part is the reps, so watch the clock and go for it, try to keep resting to a minimum, and then you’ve got the spirit of the workout!

5 Rounds for Time

1:15 of work at Crawl Planks

15 Clapping Push-ups

1:15 of work at Hollow Arch or Bird Dogs

 

Warm-up:

Hollow Rocks

Arm Swings

Knee Push-ups

Cat Cows

 

 

Cool-Down:

Stretch the chest, and do some Child’s pose to ease out the back!

Tuesday the 31st!

Just a prediction: there’s gonna be super dumb April Fools’ stuff, so be ready for that, not from me, I loathe April Fools, because I fall for everything, everytime.  I’m the worst.

Topic: 6am, 4:00pm Kids, and 5:30pm Zoom Classes
Date: Mar 31, 2020

Join Zoom Classes:
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

The Workout:

3 Rounds for Max Reps of:

Right Handed, Right Sided and Turning Right (Clockwise):

:45 Seconds of Overhead Squats

:45 Seconds of Side Plank Hip Circles

:45 Seconds of Rotating Jumps (you pick your level, watch the video!)

Left Handed, Left Sided and Turning Left (Anti-Clockwise):

:45 Seconds of Overhead Squats

:45 Seconds of Side Plank Hip Circles

:45 Seconds of Rotating Jumps (pick your level, be smart here)

 

 

Warm-up:

Stationary Qi Gong (hug knee to chest, grab ankle and knee pull to chest, straight leg toe touches, pull foot back, over baby gate/under tree branch, lunge with a stretch)

Squatty Holds and Reaches (Hold bottom of squat, one hand to floor, other hand as high to the ceiling as possible, rotate a bunch, stretch!!)

Hops and Twists, just little hops and twist around

 

Cool-Down:

Stretch Calves, and shoulders.

Monday! The 30th of March

Here we go guys!  In anticipation of the lengthened time period that we’ll be on “lockdown” we’re going to be adding more Zoom classes each day in an attempt to rope more of you guys in to the fun!  Please email me, or text with when you’d like to see a class.  We’ll be getting the rest of the coaches involved here as well!  So be excited to see your old faves back in action 🙂

Here’s how they work: we start the meeting, you log in using the app and the code that’s here on the site, then we have more fun doing the workout, do a better workout because group suffering is totally a thing, and then stretch a bit and talk about recent developments, best of Netflix, hobby update, something fun, and then we’re off to the rest of your day/night.

Planning:  Zoom Cheat Meal Hangout Session Thursday 4/2 6:30pm.  Get your best/worst, and then let’s all “hang out” and eat and drink and be merry!  We’ll play a little game Carrie and I know too, it’s dorky but eff it, what else are we supposed to do?!  Just stay on after the 5:30 Zoom, or join up around that time!

Zoom Classes!

Topic: 6am Zoom Monday 3/30
Time: Mar 30, 2020 06:00 AM Pacific Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Topic: 5:30pm Zoom Class Monday 3/30
Time: Mar 30, 2020 05:30 PM Pacific Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Kids CrossFit at 4:00pm!!

Topic: Kids Class!
Time: Mar 30, 2020 04:00 PM Pacific Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

 

The Workout:

Max Rounds in 15 Minutes of:

22 Side Lunges

11 Stationary Inchworms w/ Push-up

50 Goodmornings or 22 KB Swings

 

 

 

 

 

Warm-up:

Leg Swings forward and backward, and side to side

Wide Legged Around the worlds

Push-up Pluses and Chest Circles

Sunday Sunday Sunday!!

Is rest day 🙂

 

We’re doing Bendy Tendy Terra Time at high noon!!

Topic: Bendy Tendy Terra Time
Time: Mar 29, 2020 12:00 PM Pacific Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

 

 

Join in and get your stretch on. I got sore from what we did last time, so if you’re thinking that maybe you’d rather “get a workout” think again!!!

 

 

Saturdays are for bizzness!

Zoom Sessions!

Topic: 7am Crushers
Time: Mar 28, 2020 07:00 AM Pacific Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Topic: 5:30pm Session
Time: Mar 28, 2020 05:30 PM Pacific Time (US and Canada)

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Workout:

Tabata is 8 Rounds of 20 seconds on 10 seconds off doing as many reps as you can each round.  They typically will fall apart as though get through the rounds, expect it, enjoy it and embrace the nasty!  There’s no break in between the Tabata’s.  12 minutes straight.  There should be really no setting up of stuff to get in the way 🙂 Yay!

 

Tabata Jumping Squats

Tabata Burpee

Tabata Push-ups

 

 

 

Warm-up:

30 Minutes of SLIPS:

S is for “Scales”

L is for “L-Sits”

I is for “inversions”

P is for “planks”

 

the final s is because it’s plural 🙂

Spend about 7 minutes on each element, and BAM you’ll be warmed up and spent 30 minutes on it.

 

For Cool down, stretch the chest, and the thighs, they’ll need it!!

You aren’t going to get the butt you want by sitting on the one you have

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