WOD
Thursday Dec 22nd
NORMAL SCHEDULE 🙂
Yay, kudos to the road crews. It was pretty nuts out there, but it seems to have calmed down, with the sections I drove through being quite normal and the potentially bad spots I thought were handled well and clear!
See you for Mayhem!
Evenings ARE A GO!
WORD! Hooray for the solstice sun getting it done 🙂
Regular 4:15 and 5:15 pm classes are a go for today Wed 21st
I’ll see you there!
sNOw Show!!
SORRY GUYS!
This is not how I wanted to do this week for sure. What a drag. We’re gonna close LCF in the early AM and be open for the 9:00 and the 11:00. The jury is still out for the PM classes, although that’s leaning towards being open for sure.
I now empathize with the school superintendant who has to make the call on late start versus school closures. In our situation it’s rough because we’re all adults, and can do anything we really wanna do, but also, are adults and know that getting in any minor fender bender is a major headache for months with insurance BS and all that comes with that. I loathe the idea of sitting at the gym empty all morning, I also loathe the idea of you guys wanting to come smash weights and being denied! I hope you recognize the reason I’ve dedicated my life and took significant personal financial risk to open gyms was so that you guys could workout and kick ass, not to close them and stop you from being awesome, and I also loathe the idea of you getting messed up on your way to the gym because some rando’ NEP slides into your car and now you’ve got insurance to deal with. And soo. Here’s a home workout!!
Todays original workout is Push Press for Max 3. Tomorrow is quite the huge workout, but not super heavy on pressing.
SO home style, remember the good ole days?
Wall Walks (be kind to your walls) – be smart, know your limits! Be kind to your walls the gym has plywood, you have drywall!
Push-ups – Scale with knee push-ups if need be
Crunches (Old school for sure) – Squeeze your lower back to the floor, and jam your ribs downwards towards your pelvis, give a good squeeze at the top of each rep, they’ll burn like the dickens’. ‘Tis the season for that sort of reference 🙂
Max Rounds in 12 Minutes of:
3 Wall Walks
21 Push-ups
21 Crunches
Excuse the Delay!
Hey guys! We’re going to cancel tonights classes, Tuesday Dec 20th, no PM classes. Sorry/thanks. Stay safe. If we need to adjust the 12 Days into something else, we shall, don’t worry about it 🙂
We’ll let you know about tomorrow mornings classes, tomorrow morning, thanks, but it’s always something with conditions, so I feel it’s best to wait!
I’m not sure what happened there… Yay Snow! Regular operating schedule unless you read it HERE. Thanks!
The week before Christmas Guys! Final week of CrossMass! You can do it!
Workouts:
Monday: “Christine” 3 Rounds for Time: 500m Row, 12 Deadlifts BW, 21 Box Jumps 24/20
Tuesday: “Erin” 5 Rounds for Time: 15 DB Split Cleans 40/30, 21 Pull-Ups
Wednesday: Push Press x3
Thursday: “Nutts” For time: 10 Handstand Push-Ups, 15 Deadlifts 250/175, 25 Box Jumps 30/24, 50 Pull-Ups, 100 10′ Wall Ball Shots 20/14, 200 Double Unders, 400m Run 45/35
Friday: Make-up or Jerk for Max 1
Week 2!!! Way to go everyone for being awesome!
Friday worked out so well!! People were smashing all kinds of stuff, it was great, way to be awesome.
This week is MASSIVE guys. So let’s be super smart OK. Your coaches are going to be scaling things, and also thinking about how the whole week is going to “affect” you. So let them help you! It might seem weird as well, for example, heavier weight on “The Chief” will limit you from doing loads of rounds which will in effect reduce the reps from that workout, and help you recover better for Thursday. Smart huh?
Crush it this week guys, this week and next, then a week off to regroup and get our lives together, and then we’re back at it!
Monday: Jackie For time: 1000m Row, 50 Thrusters 45/35, 30 Pull-Ups
Tuesday: Diane For time; 21-15-9 Deadlifts 225/155, Handstand Push-Ups
There’s nothing wrong with going lighter and higher and getting a faster time!
Wednesday: The Chief Max rounds in 3 min for 5 cycles, rest 1 min between cycles: 3 Power Cleans 135/95, 6 Push-Ups, 9 Air Squats
Thursday: Mary AMRAP 20 min: 5 Handstand Push-Ups, 10 Alternating Pistols, 15 Pull-Ups
Yeah, see what I was talking about? HA!
Friday: Make-up Or Overhead Squat x5
Saturday: 3 Rounds for time: 800m Med Ball Run, Teams of 3, Row 54 Cals rotate every 6th calorie, 54 Wall Ball Shots (weave in and out every 6th shot), 54 Push-ups switch every 6th rep, finish with 800m med ball run
12 Days of CrossMass!
Hey guys! Here we go! The “12 Days of CrossMass” are a fun way to play a joke on an old song, and to get us motivated to hit the gym!
The way it works: 4 days each week for the next 3 weeks. 4×3=12!! Math!! If you make those 4 days, Monday through Thursday each week, you did the 12 days! FRIDAYS: are a make up day, so if you missed one of the workouts Monday-Thursday you can make it up on Friday. Saturday is Team Workouts, so no make-ups. Look at your schedule, prioritize, shift things around, and make it happen!
I know we have craziness happening all around this month, parties, shopping, wrapping, staring into the abyss, etc.etc. but I hope between 5th and the 23rd, we can get these 12 Workouts in. Most of them are repeats too! So you can measure progress, and compare year over year, what a gift!!
The Workouts:
Monday: Fran For time: 21-15-9 Thrusters 95/65, Pull-Ups
Think about scaling to get under 6 minutes!
Tuesday: AMRAP 12 min: 12 Box Jumps 24/20, 6 Power Cleans 115/75, 6 Bar Facing Burpees
Jam Out
Wednesday: Isabel For time:30 snatches 135/95
Think about scaling to get around 3 minutes!
Thursday: Lynne 5 rounds for reps: Bench press BW, pull-ups
Scaling to make 100 total reps or better!
Friday: Make-up or Deadlift x5’s
Yep!
Saturday: 200m Run Causes the rotation, teams of 2, Max Rounds in 15 minutes of: 1 Clean and Jerk 185/135, 2 Burpee Bar Muscle-ups, 3R/3L DB Pressing Snatch Balances 50/35