WOD
Don’t skip the days where we work on weaknesses!
Today is your day if you: haven’t gotten kipping pull-ups yet, don’t have a strict pull-up yet, don’t have a muscle-up yet, don’t have a bar muscle-up yet, don’t have a skin the cat yet, don’t have a horizontal ring row yet, if you don’t have a 100lb weighted pull-up yet. Hmmm, sound like everyone? Good 🙂 My point has been established.
The Workout:
Max Weighted Pull-up and GHD work
Gotta train it!
Hero Workout for a Thursday! Big day for making progress!
Here’s another installment of tough stuff, one more than one level. Thanks for being awesome everyone, and let’s get to this.
U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.
The “JBo” Hero WOD was first posted on the CrossFit main site as the workout of the day for Saturday, August 16, 2014 (140816).
The Workout:
LCF as Rx’d
“JBo” 18-min for Max Rounds of:
9 Overhead Squats (115/75)
1 Legless Rope Climb 20′
12 Push Presses (115/75)
The modification for the gym, is quite large. The original workout calls for 28 minutes as an example. Some of the changes are for class dynamics also, a notable substitution of the Push Press for the Bench Press. Of course scaling will be done additionally, and as always we’ll have rope climbing options, rock it!
Doesn’t look like much on paper! That’s how I trick you!
Joey said last week: “it never looks this bad when I just read it…” makes me happy every single time you guys! We’ve got a couple coming up like this, be happy, try hard, see how deep the rabbit hole goes!
The Workout:
Max Rounds in 10 Minutes of: 25 Double-Unders and 10 Push-ups
Once the push-ups dry up and your arms are harder to control, the doubles will totally improve! HA 🙂
Come get strong(er)! Working on barbell skills 🙂
We’re going to accomplish a few things today 1) give the other coaches a break because I’ll be taking a camping trip to the coast with my mom and kids and all that later in the week, so I’m teaching all the classes today (either rejoice, or skip!!) and 2) develop your barbell skills with complexes and increased loading!
The Workout:
Power Snatch, Squat Snatch, Power Snatch for Max
Like in a row, hit it, tap the ground, hit it, and then tap the ground and then hit it again! So it’s kinda like one overhead squat, Brent 🙂
Let’s see where it takes you!
Mondays are for Hand health! And for increasing your pull-up capability!
This workout is great. Super simple, super effective, and oh so scaleable! If you’ve got loads up kipping pull-ups, you’re gonna do strict pull-ups for this workout. If you’ve just gotten your kipping pull-ups, you’re gonna use those up for sure! If you’re in band-land, or on ring rows, expect difficulty increases there too to continue the process of building! Enjoy it 🙂
Strict Nicole!
Max Rounds and Reps in 20 minutes off: 400m Run and Strict Pull-ups
Saturdays Social Strength Session, with friends!!
Saturdays have been getting kind of chill fam. Get in here, pack the house for John, and help get the energy going! This workout is a killer on the Abs and Grip, both not the funnest part of fitness, but when your hands are strong, it helps everything in your hands, and when your core is endurant, it means you can hold the various shapes and positions we put you into in CrossFit for longer or with more weight for more reps! Always a smart call!
Teams of 2:
a) Farmers Carry some appropriate things to the danger shack and back, whilst
b) buddy holds a plank.
Rotate for max trips in 20 minutes!!