WOD

Hey! I know that for some of you it’s already impossible (improbable) to complete the 12 days because you’ll be out of town by the 21st or what have you, but that’s OK! Ge as many as you can, and have fun with it 🙂 It’s a fun way to help you make a reason for getting in, when it’s easy easy to skip because of so many other commitments we all have. Use this challenge as your reason for ducking out early, changing your schedule that 1 day this week, shifting a meeting to make the space, bowing out of that dinner that you’d really rather not go to, or to procrastinate on shopping even more. And if you don’t make it? Oh well, you smashed good workouts, and had a good time doing it.

Workouts:

Monday: Day 5: Badger LCF RX’d 3 Rounds for TIme, 30/20/10 Squat Cleans 95/65, 30/20/10 Pull-ups, 800m/600m/400m Run

Tuesday: Day 6: Push Press for Max 3

Wednesday: Day 7: Max Rounds in 7 Minutes of 7 Hang Power Cleans 115/75, 7 Burpees Over Bar

Thursday: Day 8: Jackie, 1000m Row, 50 Thrusters 45/33, 30 Pull-ups

Friday: Make-Up Day! Or Sumo Deadlift High Pull for Max 3

Saturday: Teams of 4: :45 on :15 to rotate Max Reps in 20 Minutes Musical “Chairs” Station 1: KB Swings 53/36 2: Handstand Push-ups 3: Side Plank Rotations Left 15/10 4: Side Plank Rotations Right 15/10

Big Week!

If you’ve signed up for a class time for the Level 4, awesome, thank you! NOW you CANNOT be late, must be early, you have to sign HQ’s wavier and other stuff like that. 5-10 minutes is plenty. THANKS!!

FIRST: schedule. Monday is normal. Tuesday, 5, 6, 7, 11am is normal. PM ONLY HAS A 4:30PM CLASS. That is a guest coach teaching and it’ll be rad. Wednesday is 5, 6, 7AM, and that’s it for regular classes. We have a 9am, 11am, 1PM and 4:30PM Level 4 testing class which are already filled up with those who’ve registered. There is still room in the 4:30PM if you wanna jump in, put your name on the board ON MONDAY. There is a limit for attendees, and you HAVE TO BE early.

Thanks guys, all these rules are not my rules, and truthfully what it’s about is setting up the person who’s testing for success. They’re getting graded on their ability to lead a class, and with people they don’t know, coming in late will make it just that much harder to stay on their groove and perform at their best. IT’S NOT EASY!!

12 Days! OMG. Days 1-4 are this week, you’ll get a sticker if you complete all 12, Friday is Make-Up day, and Saturday is still a team workout, be excited 🙂

Workouts:

This is a silent week 🙂 There’s load of workouts coming for the L4, but there’s a plan for classes that day, be cool, and Monday is Cindy. So get those hands trimmed up, and go ahead and stretch out your legs so you can squat low! Carolyn, don’t do that 🙂

Rock on you guys!

At the risk of sounding sappy, it’s been an honor to spend another year with you guys. Lots of ups and downs as always, loads of records, thousands of reps. Carrie and I have been here since 2006 building this gym, and then in 2007 working in it. 16 Years, most businesses don’t make it this long, I’m glad that we have, and that’s mostly to do with you guys wanting to come in and get after it, week in week out. Congrats and Bravo.

12 Days of Christmas are coming! Please remember that I’m not the guy who’s trying to exclude people by not using “Holidays” over Christmas, I’m just like a normal dude, and 12 days is fun because it fits really well, and I don’t know another way.

Starting the 4th – Next Monday – the first 4 workouts each week (Monday through Thursday) are workouts 1-4, 5-8, 9-12, Friday is make-up day or heavy day, and Saturday is still a team workout for happiness. We’ll have a Tally up in the Auxiliary Glass Boards in the gym, piece of cake.

ALSO!! Next week Dec 4th and 5th, we’re hosting the L4 for CrossFit again! Very big deal. Class sign-ups will be on the boards, we need people to sign up to allow the coaches testing to have real people to work with. Fear not about your ability level, THEY are being tested on their ability to teach and scale, NOT YOU on your athletic capacity. Deets in the gym as always 🙂

Workouts:

Monday: 7 Bench Presses, Row 400m, Rest 5 Minutes, 5 Rounds for total weight added up and total time of all the rows together

Tuesday: LET YOUR COACH REDUCE YOUR REPS. Otherwise this workout will take forever. DON’T BE A NO-SCALE SCOTT.

“Filthy Intervals” 50 box Jumps 24/20, 50 Jumping Pull-ups Rest 2 Minutes 50 KB Swings 35/26, 50 Walking Lunges, Rest 2 Minutes 50 Knees-to-Elbows, 50 Push Presses 45/35, Rest 2 Minutes 50 Back Extensions, 50 Wall Ball Shots 20/14, Rest 2 Minutes 50 Burpees, 50 Double Unders, rest.

Wednesday: 3 Times Through Makes “1 Round:” Snatch Deadlift, Snatch High Pull, Power Snatch, Overhead Squat, Heaving Snatch Balance – Do it 5 Rounds with increasing weight

Thursday: Back Squat 1-10-1-20-1-30

Friday: Max Rounds in 12 Minutes of: 6 L-Pull-ups, and 25 Double Unders

Saturday: Team Abatte For Time, 1 mile Run (In 400m Relays), 21 Clean-and-Jerks (155/105 lb), 800 Meter Run (in 200m Relays), 21 Clean-and-Jerks (155/105 lb), 1 mile Run (in 400m Run Relays)

The team has to do 21 CnJ’s, they can break them up however they like, e.g. Brent does 11, Stephen does 10, that finishes the first round.

Big Week!

***NOTICE: The Gym will be closed after the Cornucopia is over around 10:00am, then also closed Friday and Saturday. Reopening Monday as per usual***

CORNUCOPIA: Please remember guys!!! It’s fun to bring extra/new/friendly people around on this day, I get it, BUUUTTT the workout is super hard, long, and complicated. We’ve had a few issues over the years with emergency medical from this workout and visiting folks specificially. Bring them, it’ll be cool, but PREPARE THEM TO LISTEN TO ME AND DO WHAT I SAY, or else 🙂

Monday: “Mary” Max Rounds in 20 Minutes of: 5 Handstand Push-ups, 10 Alternating Pistols, 15 Pull-ups

Tuesday: “Kevin” 3 Rounds for Time 32 Deadlifts (185/135 lb), 32 Hanging Hip Touches (alternating arms), 800 meter Running Farmer Carry (15 lb dumbbells)

Wednesday: Jerk For 1 Rep Max

Thursday: Cornucopia As a team of 3-4 split up the following in order however you like for time:

200 KB Snatches 35/26
200 Deadlifts 95/65
200 Wall Ball Shots 20/12
200 Medicine Ball Cleans 20/12
200 Burpees
200 Pull-Ups
200 Thrusters 45/33
200 Calories on the Rower

Remember this one guys!? Super fun times, gym is rocking, all is well 🙂 Teams of 3 or 4 this year, let’s get it. Heats will be STARTING at 8:00am and 9:00am. We’ll have sign-ups in the gym coming soon enough, so get with your peeps and make some teams (it’s cooler to buddy up with people you don’t know as well) and reserve your spot!

Remember: We scale this workout, but it’s LONG, so be ready for soreness, and a darn good stimulus!

DATE: Thanksgiving Day, the actual Thursday Morning
TIMES: 7:50am and 9:00am, the workout takes about an hour, so plan to be a little early to warm-up, and the the second class, get ready to show up to a little bit of crazy 🙂
WHO: You
WHY: Because you want to eat pie(s).

Workouts:

Monday: 5 Rounds for Time: 3 Push Press 185/135, 3 L-Pull-ups, 3 Double KB Swings 140/106

Tuesday: Back Squat 1 Rep Max

Wednesday: Row 500m x4 Rest as needed

Thursday: Waterfall this chipper: 30/20 Cals on the ski, 30 Box Jumps 24/20, 30 Wall Ball Shots 20-10’/14-9′, 30/20 Bike Calories, 30 DB Hang Power Cleans 35/25, 30 V-Ups, 30 Mountain Climbers, 30 Burpees

Friday: “Fran” 21-15-9 for Time of Thrusters 95/65 and Pull-ups

Saturday: Run 200m, Max DB Snatches 50/35, Max Burpees in 15 Minutes, Run Causes the stations to rotate.

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