It has been said many times that beer does makes people lazy or that if you drink beer you will be unproductive. And in some cases that may be true. But IMHO, beer can lead to some great accomplishments. I know it certainly plays a big part when it comes time to clean the gym and to be honest I don’t think cleaning would be half as fun without a beer. A big thanks to DG for recognizing the usefulness of beer as a motivating tool.
Workout: rest day
If you have been in the gym anytime Dee is working out, you know the first part of the post title is very fitting. In less than 2 months she has proven to be one of the hardest working people you will ever come across. No excuses or whining just hard work and a great attitude.
Check out the Chloe and Rory on the CrossFit main site today
Workout: For time
20 - 15 - 10 - 5
DL’s
dips
run 400 and do 1 rope climb between each round and at the end
So Nick (aka TC) got sold out by his wife and mother in law today. As it turns out it’s TC’s birthday, so happy birthday TC, we all hope you get a chance to visit the Jersey Shore soon.
Workout: 3 x 5 front squat @ 80% 1RM
then
for time -
row 1k
25 - pull ups
50 - push ups
75 - squats
In only her 2nd visit to CFNSC Lilly was watching the kids and making up workouts. She really is fun to watch as she works with the kids and creates exciting ways for them to stay active and challenge themselves.
Workout: 5 rounds for time
9 - pull ups
9 - burpee box jumps
18 - sit ups
250m - run
It’s funny how as we get older, things that we used to do so care free become more difficult. A better knowledge of the consequences tends to keep our go for it attitudes in check for the most part. Drew just grabs on and goes.
Workout: 3 x 3 power cleans @ 80% 1RM
then
21 - db push presses
21 - k2e
1 - rope climb
15 - db push presses
15 - k2e
1 - rope climb
9 - db push presses
9 - k2e
1 - rope climb
Yes, we are back squatting again. Instead of bore you with my summary of other peoples work like many others I will simply point you to a couple articles and let you decide for yourself. Both were found by searching Google. Once for the “health benefits of back squats” and the other for the “health risks of back squats”. read both and post your thoughts.
Workout: 5 X # back squats @ 80% 1RM
then
Tabata row for calories. total accumulated calories!
Nick (aka “TC”) getting some work done on some box jumps during the 10am class on Saturday.
Workout: Friday- 5 x 3 bench press
then
5 rounds of
06 - push presses
12 - kbs
18 - “matt nasty’s”
You just can’t become proficient with the Olympic lifts unless you are spending a fair amount of time with a bar and some weight while you’re in the gym. Brooke, Jean and Jody are proving that fact.
Workout: For time
3 rounds of
25 wall balls (20/14)
25 power snatches (75/53)
Troy,AC and Shari getting the morning started and setting the bar pretty high for everybody else that braved the weather today.
Workout: 4 x 2 DL’s @ 90%1RM
then
AMRAP 15 minutes
5 - hang cleans (155/88)
7 - K2E
9 - burpees
unless otherwise noted all cleans should be considered as squat cleans, on any workout!
Just when you think it’s safe to back off the frequency of your wods and maybe take a few days off. These 2 guys show up and start producing some legit times like they’ve been here forever.
Workout:
3 x 3 back squats 90% 1RM
then “Cindy”