WOD

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!!

Fri-yay!

Today is the 27th!  The gym, per the latest edict from the Governor, is to remain as is until (or after) April 6th.  So mark your calendars for that date 🙂 More details certainly to follow.

NOW, a note on hope from James Stockdale.  He wrote a great book (in a few others opinion as well as mine) called “Thoughts of a Philosophical Fighter Pilot” after spending 7+ years as a POW in Vietnam.  There are many great nuggets in that book that make it worth reading, one of them is his general denigration of “optimists.”  The way he saw it (and I figure he saw it plenty) was that new guys would come into the POW camp, and have “news” that the 101st, or the 82nd or the whoever were gonna come “any day” and save them, and then they’d be crushed when all their hopes we dashed because their date came and went and the troops didn’t come free them.  These men Stockdale illustrated  through numerous examples were the ones that cracked.

Stockdale devoted his efforts to living in the moment and making the best of right now with little hope for the future, so that if anything actually did turn out to go his way, the more sweet it would be.  Him and his men learned to communicate using a tapping system (talking was murderously outlawed in the camp) based of an Ancient Greek’s system (Polybius’ Square), learned complex math from other prisoners (all this being passed by tapping down the cells, it sounds like it would take years, I’m sure it did) like truly why it is impossible to divide by zero, et hoc genus omne.

My point is basically, “yeah yeah the gub’ment says 10 more days.”  Put the date on your calendar, pack your gym back, but in the mean time, kick ass on these home workouts, get your space set aside for training, GET TO THE ZOOM sessions, they’re actually really fun and are working great.  If the times just can’t work, let me know what’s better and I’m sure I’ll capitulate and add or change session times 🙂

 

Zoom Times!  Remember guys, the more the merrier, (invite friends and spouses!!) get the app, and show up!!

Topic: 6:00AM Class
Time: Mar 27, 2020 06:00 AM Pacific Time (US and Canada)

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

Meeting ID: 543 692 6158

4:00PM Kids Class

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

Topic: 5:30pm Class
Time: Mar 26, 2020 11:00 AM Pacific Time (US and Canada)

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

Meeting ID: 543 692 6158

 

Workout for Friday:

For Time: Again, always a bit of a misnomer (maldirection?) for workouts like this because the Sumo Wall Squats aren’t a super fast drill, so be smart there and go for the quality, rather than the speed.  The burn will happen!

120 – 80 – 40 Russian Twists

120 – 80 – 40 Bicycle Abs

45 – 30 – 15 Sumo Wall Squats

 

 

 

 

Warm-up:

”Non-Helen”

Run in place for 40 seconds

21 Air KB Swings

12 Air Pull-ups

3 Rounds for good feelings 🙂

 

Cool-down:

Lateral Hip Stretch, both knees on floor, shift over so that one (left or right) gets really heavy, and the outside of the hip takes the stretch.  Arch and hollow your back to get more stretch.

 

Cobra Pose (I think), squeeze and unsqueeze the butt to get the stretch in the abs.

T-hurts-Day!!

Workout:

20-16-12-8-4-8-12-16-20 Mountain Climbers

4-8-12-16-20-16-12-8-4 Squats – Loaded

40 Seconds of Reps!  Lying Shoulder Drills

 

Zoom Times!

6am Session

Time: Mar 26, 2020 06:00 AM Pacific Time (US and Canada)

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

Meeting ID: 543 692 6158

 

5:30pm Session

Time: Mar 26, 2020 05:30 PM Pacific Time (US and Canada)

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

Meeting ID: 543 692 6158

 

 

 

 

 

Warm-up:

Squat Therapy – 25 reps, each should be a slow grind to the best of your abilities.

 

Arm Circles

Samson Stretches

 

Wednesday is the rest day?!

  1. So crazy!  We’re doing 3 days on and 1 day off while we’re doing home style.  It’s the original prescription from CrossFit.com, and we’ve never really been able to do it, so we’re giving it a go!  What it means is that today is your way out to be able to be focused and train hard on the three days we do get to train.  If you missed one you can certainly make it up as well.

We’ve set up a meeting with Terra to do a big stretch class on Zoom!  You’re gonna love the name, if you love the name half as much as I do, you’ll love it three-thousand.

Bendy Tendy Terra Time!!

Here’s the Zoom Meeting IDs:

8am Class 847 410 131

5:30PM Class 174 228 717

 

So the meeting time let us go long this morning for some reason, they might be feeling altruistic given their current BOOM in popularity (I wonder why?) as an online meeting platform.  My directive to Terra was to go as long as you can until you get cut off.  Which might very well be an hour, it could also be merely 40 minutes, we’ll see!  I’ll see you guys there!!  Lord knows I could use a stretch!!

 

Here’s some food help from your favorite demo girl!!

 

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

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