WOD

Let’s goo!

Monday: TEAM Lumberjack 20 For Time, 20 Deadlifts (275/185 lb), 200/200 meter Run, 20 Kettlebell Swings (2/1.5 pood), 200/200 meter Run, 20 Overhead Squats (115/75 lb), 200/200 meter Run, 20 Burpees, 200/200 meter Run, 20 Chest-to-Bar Pull-Ups, 200/200 meter Run 20 Box Jumps (24/20 in) 200/200 meter Run 20 Dumbbell Squat Cleans (45/35 lb) 200/200 meter Run

Tuesday: Max Rounds in 10 Minutes of: 1 Muscle-up, 3 Bench Presses 185/135, 5 KB Swings 70/53

Wednesday: Every 2 Minutes for 20 Minutes: 3 Squat Cleans, 3 Hang-Clusters, 3 Thrusters 135/95

Thursday: For Time: 100 Double Unders, 40 GHD Sit-ups, 50 Double Unders, 40 Toe to Bars, 25 Double Unders, 40 V-Ups

Friday: Diane 21-15-9 For Time of: Deadlifts 225/155, and Handstand Push-ups

Saturday: 4 5-Minute “Segments”, take a minute break between each to rotate and get scores #1: Max Burpees, #2: Max Rounds of: 7 Med Ball Cleans, 7 Pull-ups, #3: Max Rowing Calories #4: Max Rounds of 7 Strict Knee Raises to L-Hang Reps and 14 Hollow Rocks

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