The Saturday morning warmup. Something must have frozen over if Dan is leading a warmup that includes yoga.
Workout: (from Friday)
3 x 5 bench press @ 85% 1RM
3 x 5 weighted pull ups
then Tabata Row for calories
count total calories rowed for score
As funny as that video is, it perfectly demonstrates the importance of consistency. After watching the video we now know that he does not lift very heavy on a consistent basis if at all. Consistency is the most important factor in progress. Sometimes it may seem like we just did a certain exercise not too long ago and there is definitely something to be gained from variety. However variety must take a back seat to consistency when training.
Workout: AMRAP 20 minutes
10 - weighted lunges
12 - wall balls
01 - rope climb
14 - abmat sit ups
Sometimes you find your Happy Place mid wod, other times it’s not until the workout is over when you can envision nirvana. Well upon 2nd look Craig may just be delirious.
Workout: For Time
5 rounds
7 - push presses (135/93)
9 - bar dips
15 - box jumps
Sometimes it’s the difference between a good time and a DNF. Jan knows hers and visits often during her workouts,
Workout: for time
3 rounds of
row 500
9 - DL’s @ 225/133
15 - @ 62/44
Stephen C. was has always been a hard charger and somehow he seems to keep improving. It doesn’t matter what the WOD he attacks it with aggression and pushes everyone around him.
Workout: 5 x 3 back squats @ 80% 1RM
then
3 sets of max rep pull ups
(dead hang preferred)
Not just the workout. For some reason I can’t find the photos I uploaded to post them for the workout. I’ll give it another shot in the morning at the gym.
Great job everybody.
Workout: for total reps
“Tabata- Fight Gone Bad”
Do a full 8 rounds of Tabata intervals before moving onto the next exercise.
Mitzi P. goes way back in CrossFit, we actually attended the same Certification Seminar 5 years ago. You would think that she would at least slow down a little. Even when battling through injuries she is always putting forth her very best and insipring those around her.
Workout: 5 x 3 weighted dips
then
using a weight 85% of your 1RM clean, do 2 power cleans on the minute for 15 minutes
Sometimes the most undaunting exercises can become a complete mess when coupled together. The 6pm class enjoying the benefits of not so random couplets.
Workout
Tues: 7 DL singles @ 95% 1RM rest 2 minutes between pulls
then
5 rounds of 15 KBS/30 double unders
Wed:
For Time
“Ode to Amundson”
7 - heavy thrusters, 7 - c2b pull ups x 3
run 400
5 - heavy thrusters, 5 - c2b pull ups x 3
run 800
3 - heavy thrusters, 3 - c2b pull ups x 3
run 400
I know it’s his first day back and all, but if Hector can smile during the whole WOD then we must be going to easy on him.
Workout:
On the minute for 15 minutes complete 1 round of the sequence
1 - push jerk from behind the head
2 - OHS
3 - C2B pull ups
He hides it really well most of the time but apparently Craig can row so fast he becomes transparent. I also heard a rumor that he is so fast he can dodge rain drops.
Workout:
5 x 3 back squats
then
8 - 40 yard sprints
(sprint 40 then walk back to the starting point and repeat until all 8 sprints arecompleted)