WOD

Halloween week! It’s on a Tuesday, that’s whack. But whatever, we’ll have some fun that day, I hope you can make it in, you’ll dig it. Details below. If you’re a costume person, cool rock it, I’m not particularly into it, I’ve tried many times in the past, and it doesn’t typically work so well. Example: I did a lumberjack one year, and people thought I was just wearing that, and didn’t even think it was halloween. HA.

No schedule changes dues to halloween. 5am classes on Wednesday (show up, y’all said you’d be there), and night classes on Tuesday. Thanks!

Workouts:

Monday: 3 Deficit Handstand Push-Ups, 6 Sumo Deadlift High Pulls 155/105, Accumulate 18 seconds in an L-Sit. Max Rounds in 6 minutes, two minutes rest, then again in 4 minutes, 2 minutes rest, then 2 minutes AMRAP again

Tuesday: Bring a deck of cards, NOT A PINOCHLE DECK, seriously. See below.

Wednesday: Annie

Thursday: The Chief

Friday: Ring Muscle-Up Day! WorkShop + Strength Training

Saturday: Buddy Buddy Push Press 3 Rounds of 5×5, 65/45, 95/65, 125/85, 155/105, 185/135

For Tuesday: Run through the deck by flipping one card at a time and doing what that card says:

E.g. An 8 of Spades means do 8 Deadlifts, a 5 of hearts means do 5 pull-ups, a four of diamonds means do 4 overhead squats, and a 6 of clubs means row 6 calories.

Spades -Deadlifts 185/135
Hearts -Pull-ups
Diamonds-Overhead Squats 115/75
Clubs -Rowing Cals
Jacks -20 Biceps Curls 45/33

Notable Alterations:
Ace of Spades Hold a Max Handstand Hold
Queen of Hearts Ski 15 Calories
“15’s” Skip Whatever Card made the “15”
Pairs Repeat as if prior suit was played

E.g. 3,2,1…GO! I flip over an 8 of Diamonds, I do 8 overhead squats, then I go to my deck and flip over a 5 of hearts, I go do 5 pull-ups, then I flip a 10 of clubs, I would be rowing 10 calories, but 5 + 10 makes “15” so I skip the cals!! So I flip again and get a 10 of Spades, a PAIR! So I act like it’s a 10 of clubs (prior suit) and go row my 10 calories anyway (ha), I come back and flip, I get the Ace of Spades, I go to the wall and do my handstand.

Get it? It’s the whole deck 52 cards for time. Have fun with it, at most is 63 (53 Pull-ups) reps of anything, so the transitions will slow it down, hopefully the ski won’t back up, and yes, Jacks are 20 biceps curls with an empty bar (get jacked.. get it?!)

Congratulations to the people who hit 20 WODs, or more, in August!! I know it’s late, but heck, better late than never!! All is means is that I finally dredged the bottom of my inbox!! WHOA! Great work you guys, that’s sooo many reps!!

LCF:
Carolyn
Catherine
Eileen
Clayton
Maria
Adam
Brent
Annie
Nic
Tim
Patrick
Pam
Tara
Rahul
Ryan R

Monday: White 5 Rounds For Time: 3 Rope Climbs (15 ft), 10 Toes-to-Bars, 21 Overhead Walking Lunges (45/35 lb plate), 400 meter Run

Tuesday: Push Press for Max 3

Wednesday: Stagger the start and BLAST through it. For Time: C2 Bike 1000m, 40 Burpees, 40 Step-ups 20″-50#, 16″-35#, 40 GHD Hip Extensions, 1000m Ski Erg

Thursday: 10 Rounds for Time of: 1 L-Pull-up, 3 Strict Pull-ups, 5 Kipping Pull-ups, or 1 Bar Muscle-up, 3 Chest to Bar Pull-ups, 5 GHD Sit-ups

Friday: Elizabeth 21-15-9 for time of: Cleans 135/95 and Ring Dips

Saturday: Max Wall Balls in 16 Minutes: Teams of 3: Run 200m, Partner Wall Ball Shots, before the 4th and the 7th rotations the team accumulates 2 minutes in an L-Hang

Background on “White”

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“White” was the first CrossFit female Hero WOD, first posted on the CrossFit Main Site as the workout of the day for Tuesday November 8, 2011 (111108).

NOTICE: 9AM Class is no more, sad, but OH well 🙂 Truthfully, I never understood how it worked as I figured that people worked sometime in the mornings! HA 🙂

Workouts!

Monday: Jerry – the only workout where Rahul can pass you going two directions!! HAHA 🙂
Tuesday: Grace
Wednesday: 20-18-16…4-2 of Push-ups, and 2-4-6…18-20 of Pistols (Alternating) For Time
Thursday: 7 Horizontal Ring Rows, 7 Ring Dips, 21 One DB Lateral Box Step Overs 50/35
Friday: Deadlift Max 3
Saturday: Buddy Buddy Front Squats 45/95/135/185/225/275 3 Rounds of 5×5

Did you file your extension yet?!

ALSO: We’re going to shut down the 9am Class as of this coming Monday. October 16th moving forward. I sincerely hope that this change doesn’t impact anyone too harshly, but it’s been lowly attended for far too long to keep it going. Sorry/Thanks! Hopefully 7am or 11am work well for you. If you have questions, please let me know.

Workouts!

Monday: Bench Press 5 sets of 5

Tuesday: Filthy 50’s

Wednesday: Max Rounds in 8 Minutes of: HandStand Walk 20ft, 3 Snatches 155/105

Thursday: “Helen” 3 Rounds for Time of: 400m Run, 21 KB Swings 53/35, 12 Pull-ups

Friday: 5 Rounds of: Max Rounds in 3 Minutes then rest 1 Minute: 3 L-Pull-ups, 6 GHD Sit-ups, 9 Front Squats 185/135

Saturday: Max Hollow Rocks in 15 Minutes while your buddy does: 1 Rope Climb 20′, and 35 Double Unders

Check this out: https://app.truemed.com/crossfit/qualify/tm_qual_gf18rljy3j

You can use your Health Saving Account (HSA) or your Flexible Spending Account (FSA) to pay for your membership! ALSO: anything related to maintaining and gaining a healthy metabolic state, like meal services, nutrition support, belts, wraps, shoes, personal training, seminars, entry fees, et hoc genus omne!

Here’s the cliff notes on how it works: 1) you need a doctors note saying that basically you’re a human, 2) they have a 5 question survey and then a doctor who writes that note, 3) it costs $30 (which you can use your HSA for), and then you’re good to go!

The survery asks about family history and current health issues, but here’s the crux: the medical community has unanimously agreed that exercise is good for your health, and to PREVENT metabolic disease which is now recognized as the precursor to all the nasty nasty (cancer, heart disease, stroke, type 2 diabetes, etc) diseases, which means that your pre-tax money set aside for your health can and should be used for anything that will prevent, stave off, or delay the onset of these diseases. Voila!

If you have any questions, please reach out to me! My hope is that this makes it just a bit easier to pay for your membership and with any luck you can get some matching contribution bonus thing from your employer and basically get a free membership! And then maybe you can take some other healthy steps, like a meal service, or nutrition guidance, or massages, lets go!!

Workouts!

Monday: 2k Row Time Trial and other strangeness

Tuesday: 3 Rounds for Time of: 3 Bar Muscle-Ups, 3 Chest to Bar Pull-ups, 3 L-Pull-Ups, 33 Ab Mat Sit-ups, 33 Hollow Rocks, 33 Hang Power Cleans 75/55

Wednesday: For Time: 21-15-9 Handstand Push-ups, Box Jumps 24/20, Deadlifts 185/135

Thursday: Turkish Get-Up 1 RM, L-Sit Fun House

Friday: “Jenny” AMRAP in 20 minutes, 20 Overhead Squats (45/35 lb bar), 20 Back Squats (45/35 lb bar), 400 meter Run

Saturday: Three Rounds, add your Bikes together, ski’s together and row’s together. E.g. 2312/772/806 Bike 1 Minute :20 Second Rotate, Ski 1 Minute, :20 Second Rotate, Row 1 Minute, : 20 Second Rotate, 1 Minute Side Plank Right, :20 Seconds Rotate, 1 Minute Side Plank Left :20 Second Rotate, Rest 6:40

And by pretty chill what I mean is training is taking place! This is a good thing, I know you guys like events, but hear me out. Events are great, we come together and smash on stuff and have a good time. We do do this all the time as is 🙂 However, there should be good decently long periods where there aren’t any events like this so we can dig in to basics, root out inefficiencies, focus on our nutrition without any looming fitness dates. Our next event event is going to be the Cornucopia on Thanksgiving, and then the 12 days of Christmas after that in December. So let’s train hard hard for the next 8 weeks so we’re solid for Cornucopia (there’s gonna be some motivating challenges there for returners) and then we’ll be heading smoothly into the Open in the new year. Very excited for this next block of training. Brava team!

Workouts:

Monday: Press for Max 1 and 1 Rep Max Strict Pull-up
Tuesday: 5 Rounds for Time of: Row 650m, Acculmulate 40 Seconds on an L-Sit, 20 Push-ups
Wednesday: “Yeti” For Time: 25 Pull-Ups, 10 Muscle-Ups, 1.5 mile Run, 10 Muscle-Ups, 25 Pull-Ups
Thursday: “Fight Gone Bad” 3 Rounds for Reps: 1 Minute at each station: Wall Ball Shots 20-10/14-9, Sumo Deadlift High Pull 75/55, Box Jump 24/20, Push Press 75/55, Row for Calories
Friday: TIL Farmers Walk Day! How Heavy can you go across the gym with?
Saturday: Max Rounds in 20 Minutes of: 15 Double Unders, 5 Burpees and 1 Power Clean 185/135, trade rounds with your buddy for Max Rounds!