WOD

Hey guys, Monday the 29th is “Murph” it’s a big deal for our community and CrossFit in general.

The Workout as Prescribed is:

Wearing a 20/14lb Weight Vest For Time:

Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

*Partition Reps as needed*

Yoiks. Some of for lack of a better term are already wearing our weight vests! Some of us shouldn’t be running, some of us aren’t yet able to make 200 push-ups in a workout! Yes I totally get it guys. 1/2 and 1/4 options are available. Modified bike/ring row etc. etc. Versions are available. AS ALWAYS come, have fun, train hard with what you can do so you can get better. And there isn’t like a time when all the bad asses come so you won’t fit in, I don’t even know where this stuff comes from, but you heard it here from the horses mouth 🙂

TIME:
4:00pm With BBQ to follow! ***Depending on the number of people we have for the workout, we may run two heats staggered. Don’t worry as always I’ve got a plan 🙂

Workouts for this week:

Monday: Press Max 3 -then- Annie

Tuesday: 3 Rounds for Time of: 800m Run, 21 KB Swings 53/36, 12 Pull-ups

Wednesday: Fran

Thursday: 21-18-15-12-9-6-3 Deadlift 135/95/ 7-6-5-4-3-2-1 Overhead Squat 135/95 For Time

Friday: The Chief

Saturday: Teams of 3: 200 Ab Mat Sit-ups, 200 KB/DB Push Presses 45/25, 100 GHD Sit-ups, 100 Handstand Push-ups, 200 Hanging Knee Raises, 200ft Handstand Walking (Bear Crawling) For Time

Also the time has come to generally plan for all cool summer stuff!

We’ve got a Row 10k (at CC’s house like last year), a Helen Challenge (on a new rig, that’s gonna be sick), obvs Murph, a 5k Run 4th of July, sounds kinda awesome! Who’s in?

Workouts:

Monday: Elizabeth: For Time: 21-15-9 Cleans 135/95, and Ring Dips

Tuesday: 3 Rounds for Time of: Run 400m, 21 Burpees, Row 500m

Wednesday: For Quality: 1 Minute Bottom Overhead Squat Hold, 1 Minute Side Plank Right Hold, 1 Minute Handstand Hold, 1 Minute Side Plank Left Hold, 1 Minute L-Hang 4 Rounds for Beauty and Happiness

Thursday: Overhead Squat Max 5

Friday: Lynne: 5 Rounds for Reps of Bench Press(BW/.7BW) and Pull-ups

Saturday: 5k Row, this will be more awesome than not awesome.

Here we go! Into late spring we head, I don’t know about you, but I’m super stoked for some sun, summer and hot weather! I’ve been cold all winter man 🙂

Get your calendars ready for Murph Monday the 29th! We’ll be having two sessions a Noon and a proper PM session (time TBD), with a BBQ following the PM Session at the gym! Clear your schedules, it’s a CrossFit Hangout Day!

Workouts:

Monday: Drag Races: 25 KB Swings 53/36 400m Run, rest plenty 5 rounds.
Tuesday: 1 Strict Pull-up, 1 Chest to Bar, 1 Chin over Bar, 1 Toes to Bar, 10ft Handstand Walk, 15 Wall Ball Shots, Max Rounds in 12 Minutes
Wednesday: Clean and Jerk Max 5
Thursday: 5 Rounds Row 500m/400m/300m/200m/100m, 15 Bench Presses 135/95
Friday: Bull “LCF RX’d” 1 Round For Time 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile Run
Saturday: Buddy Buddy Front Squats, with 4 sets of 10 though, 3 rounds. 95/65, 125/85, 155/105, 185/135

Closer to summer then I guess!!?

Workouts:

Monday: Team Row Fest! 5000m trade each 250m until complete 🙂 AND Bench Pressing – simple sets and reps, 5 Good heavy sets, either before or after the rowing extravaganza. Coaches choice 🙂

Tuesday: 5 Rounds for Time of: 30 Double Unders, 12 Alternating Pistols, 20 GHD Sit-ups

Wednesday: “Isabel” 30 Snatches for Time 135/95

Thursday: “Coe” 10 Rounds 10 Thrusters 95/65, 10 Ring Push-ups For Time

Friday: Max Rounds in 12 Minutes of: 7 Deadlifts 225/155, 10 Shuttle Runs, 3 Bar Muscle-ups

Saturday: Max Reps/Climbs in 15 Minutes: DB/KB Max Push Presses 45/35, 20′ Rope Climbs, Completing 4 (2R, 2L) Turkish Get-ups 53/35 Causes Rotation

Workouts:

Monday: Push Press x5

Tuesday: For Time: 70 Burpees, 50 KB Swings 53/36, 30 Chest to Bar Pull-ups

Wednesday: For Time: 800m Run, 50 Lateral 20″ Step-Overs with 35’s/25’s, 30 Wall Ball Shots 20-10’/14-9′, 400m Run, 25 Lateral 20″ Step-Overs with 35’s/25’s, 15 Wall Ball Shots 20-10’/14-9’

Thursday: 1 Minute at each station, 3 Rounds for Reps: Bike Cals, Hand Release Push-ups, Ski Cals, Plank Reaches, Jump Throughs on P-Lets, Rest

Friday: Power Snatch x2 -then- Jackie!

Saturday: CrossFit Total: Max Squat, Press and Deadlift. In an hour! Good luck 🙂
For Saturday, budget 1:15 minutes for timing here. You guys will want to take forever, and I’m gonna push you through it as quickly as I can. Remember, this isn’t about your true maxes, it’s about your TOTAL in the class session. Plan accordingly Jake.

Big thanks for last week guys. I know full well how much of a disruption it is for us to close down, but thanks for being so cool about it. AND we got so much done! When you come in go with the “oooh aahhh” approach instead of the look around quickly and ask “what did you guys even do?” In the end, the gym is clean (ish), the gear is maintained which is safer for you and more effective, and it gets your coaches a chance to breathe and feel really good about the gym the train out of again.

Look forward to meeting Ed Mao if you haven’t yet! He’s going to be coming around more and helping coaching while he’s in between vastly more lucrative gigs. He’s a bull of a man, wrapped in sheer joy for all things bro. I love him like a brother I should have had when I was 26.

Saturday: be thinking about scaling options, bring it up to your coaches. Chelsea is 30 rounds of Cindy on the minute. It’s a long time to not fall off. I personally have done it at 2,4,8 and 3,6,9. And felt entirely good about it each time 🙂 I’ve never managed all 30 rounds even at 4,8,12, even though reps of calisthenics really aren’t my jam! Ha!

Workouts:

Monday: Every 5 Minutes for 30 Minutes: 5 Back Squats 315/225, 10 Box Jumps 24/20, 15 Push-Ups

Tuesday: 5 Rounds for Time
400 meter Run
15 Hang Clean and Jerk 95/65
12 Toes to Bars
9 Burpees

Wednesday: 10/20/30/40/50 for Time of: Cross Over Singles/ V-Ups / Air Squats

Thursday: Nicole – Strict Only

Friday: Bench Press x5

Saturday: Chelsea Event!