WOD
CrossFit For Hope!
https://www.crossfit.com/hope-2022
Event on Saturday! It’s a great workout (see below) and the details for the fundraiser are on the link above. Check it out, if it calls to you to do something, please donate. If you donate monthly on a schedule, think of CrossFit for Hope next time.
April has been a whirlwind! I hope you guys enjoyed the ride! Remodeling, lots of serious training sessions, dang. MURPH is coming at the end of the month, the 28th. Get ready guys! The training at the end of last month and this month will include the things we as a staff think it’ll take to get you ready, but know that this workout is as good a reason as any to think about your nutrition for the next 26 days (i’m not saying starve!!!), is breakfast good? How many cheats are we getting each week? Are you getting enough protein daily? Water intake? These things matter. Think about it.
The Workouts:
Monday: “Mary” Max Rounds in 20 minutes of: 5 Handstand Push-Ups, 10 Pistols, 15 Pull-Ups
Tuesday: Row 500m All out, 4x rest as needed
Wednesday: 8 Rounds of: Alternating Tabata :20 Hang Power Cleans 75/55, :10 Rotate, :20 Broad Jumps (max meters), :10 rotate, :20 DB/KB Allen Lifts (35’s/25’s) total of 12 Minutes
Thursday: “Bull” LCF as Rx’d 1 Round for time: 200 Double Unders, 50 Overhead Squats 135/95, 50 Pull-Ups, 1 Mile Run
Friday: Press for Max 5
Saturday: CF FOR HOPE, we’re gonna use rowers instead of bikes, you’re welcome 🙂
Another Great Week!
I’m so stoked for you guys 🙂 I’m sounding like C.C.! Things to plan for: Saturday May 28th, MURPH is happening! Location TBD, but I’m trying to find a location that has a track and a legitimate pull-up bar. If you can think of a place, let me know ASAP. There will totally be a BBQ following the final heat, maybe concurrently happening, but at any rate, prepare to bring a tasty side, the gym will cover grilling, meat, brats, and La Croix. Be stoked, do some extra push-ups, trust me.
Workouts!
Monday: Filthy 50’s, but in reverse order! It really is way different.
Tuesday: 30 Ring Muscle-Ups for time, we did heavy dips and pull-ups last week, so come play with putting them together!
Wednesday: “Coe” 10 Rounds for Time: 10 Thrusters 95/65, 10 Ring Push-Ups
Thursday: For Time: 800m Run, 50 Deadlifts 185/135, 1000m Row
Friday: Max Rounds in 10 Minutes of: 15ft Handstand Walk, 15 DB Box Step Over 50/35, 15 GHD Sit-ups
Saturday: Buddy Buddy Bench Press 5 Sets of 5, 3x.
YES!! Things are happening, which is actually good 🙂
I figured a few things out! Always learning, that’s me 🙂
Here’s the workouts!
Monday: 10 Rounds for Time of: 7 Power Cleans 135/95, 5 Handstand Push-ups
Tuesday: Ring Dip for 1 RM and “Annie” 50/40/30/20/10 of Double Unders and Sit-ups For Time
Wednesday: Deadlift Max 3, and associated other nasty games 🙂
Thursday: Max Rounds in 20 Minutes of: 16 Alt. DB Snatches 50/35, 8/8 DB OH Lunges 50/35, 4 Wall Climbs (they’re baaaack)
Friday: Pull-up Max 1, Full GHD Run Down (if you know, you know)
Saturday: 28 Minute AMRAP of: 28 Pull-ups, 28 Cals on the Rower, 28 Overhead Squats 75/55, 28 Burpees
New Week! New You, New Gym!
Alright, it’s not that new, but there’s some things that are improved!! BIG BIG thanks to Terra and John, they CRUSHED the painting and Terra especially as being the Forewoman on the job keeping John and I focused on completing the work, and doing a good just instead of a half ass job. I hate painting and so I always look to cut corners, she’s amazing, as if you already didn’t know. Big shout out to Dulcie for major Friday help!! She came in strong AF and saved the day. Lastly, thanks to Mary for hooking up Friday breakast (eggies!) so I didn’t have to fast until lunch! I also saved the left overs and smashed them Saturday morning on the way to Seattle for the L1 we’re working this weekend! Thanks Mary!
The Workouts!
Monday: Elizabeth For time: 21-15-9 Power Cleans 135/95, Ring dips
Tuesday: STONES DAY!
Wednesday: Nicole Max Rounds in 20 minutes of: 400m run, max reps pull-ups
Thursday: Push Jerk for Max 1
Friday: Karen For time: 150 Wall Ball Shots 20/14 – 10’/9′
Saturday: Row/Push-up team workout. Partner up. Row 250m, do 15 Push-Ups 8 Rounds for Time.
Big thanks for last week guys, it was a super grind (12-14 hour days Sun-Thur, TGIF if was like only 8!) but we got so much done. I hope you had a good time following along on IG it was fun posting, don’t get use to it 🙂 The next time we’ll be closing is for the week between Christmas and New Years. PLAN FOR IT. Take a trip, book that AirBnb right now, call you long lost cousin and start repairing your family so you can visit during that week. See? I’m here to help 🙂
Let’s CRUSH this week and get back to it! Murph is coming!
Home Workouts!!
It’s like we’re back in quarantine. Here we go!
All jokes aside: BIG THANKS you guys. Your support during the COVID times was really the springboard that has propelled us into so many new and powerful things. This weeks closure is in no small part to your hard work and support during that time. We thrived, we grew, we made progress while so many others went the wrong way, sadly. So this week I’m giving back to you, in the form of a really nice place to train in, instead of that old run down, been there 100 times gym, you’re getting a renewed and reinvigorated 2022 version of your gym that you love, ready for records, sweat, laughter, some tears for sure, callous rips, summer BBQ’s, fucking Murph, and all that comes in between. BIG THANKS to you guys, I’ll keep you up to date on Instagram!
Check out our YouTube Channel from Quarantine for exercise demos! https://www.youtube.com/channel/UCQsfG465VRh9DwzyLEWUFqQ
Monday:
Max Rounds in 15 Minutes of:
Mountain Climbers (30)
Candlesticks (8)
and
Kitchen Counter L-Sits (your best hold)
(read it out loud, it’s totally iambic pentameter!)
Tuesday:
Pistol Progression: Toes touching, tight rope, ankle on calf, box, 15 reps if each
-then-
For Time:
40/30/20/10 Push-ups
10/20/30/40 Odd Object Ground to Overhead (think like medball clean and push press with a suitcase full of stuff)
Wednesday:
Max Rounds in 20 minutes of:
20 Leg Raises
20 Sit-ups
20 Bicycle Crunches
20 Hollow Rocks (each side is a rock)
Thursday:
3 Rounds for Time of:
50 Stationary Lunges (hold onto something)
40 Kneeling Goodmornings
30 Rotating Jumps (only turn as far as feels safe and comfy!)
Friday:
What kinda cardio you got? Got a rower? Got shoes? Got a bike? GO USE ‘EM!!
Rower: 5k Time Trial
Bike: 10k Time Trial
Walking: Find a hilly route, and smash it for 30 minutes, wear a backpack!
Running: Find a rainy windy 5k and make it happen 🙂
Saturday:
The gyms should be pristine at this point, leave the awe and fascination for Monday morning 🙂
100 Burpees. Seriously, try it!
Can you get it done in 10 minutes? 10 each minute?
Scale it back, do 60 if you need to. If you get 60 done in right around 6 minutes though… You know what that means! Keep going!
March 28th through April 2nd!!
Hey guys! Super stoked about this weeks workouts 🙂 The net is coming down!!! Booyah
Workouts:
Monday: Back Squat for 10RM, Front Squat for 10RM, Overhead Squat for 10RM
Tuesday: Bench for Max 5, between the rounds do a set of your best L-Pull-ups
Wednesday: 100 KB Swings 53/35, 100 Push Ups, 100 Stationary Lunges, 100 Sit-ups
Thursday: Max Rounds in 12 Minutes of: 25 Double Unders, 6 Pull-ups
Friday: Drag Races: 5 Sumo Deadlift High Pulls “heavy”, 21 Calories on the Rower – Do 5 Rounds on the day, rest as needed within the time frame.
Saturday: Max in 2 minutes of 5 Thrusters 115/75 3 Burpee Over Bar, Buddy 2 Net Climbs and hold 4 Rounds each for 16 Minutes