If you get a chance to watch this documentary it is definitely worth the time and effort. People everywhere doing just about anything will try to find a way to get an upper hand on the competition. The question is, “How far will you go?” to get an edge on the competition.
Workout: for time
30-20-10
row for calories
db cleans
box jumps
ropeclimbs (3-2-1)
burpees
Take a close look at this piece of equipment. You may be seeing a lot more of it.
Workout:
After Warm-Up, have them start with some Gymnastic Static Holds:
Alternating between the two:
HandStand Hold—-x90s, 60s, 30s
Air-Squat Hold——x90s, 60s, 30s
REST
WOD:
Then 4-Rounds For Time Of:
Farmer’s-Carry——–x100 ft. (50’s, 35’s, or heavier if they so choose)
GHD-SitUps————x25
Back-Extensions—–x25 (or reverse-back-extensions if they prefer, considering the dead-lifts the day prior)
Double-Unders——–x25
Sometimes the women of CrossFit get lost in the fray of some crazy guys who workout 4 times a day, but in all honesty if we look to the women who enjoy CrossFit, we can all learn something and garner some motivation.
This is a partner WOD…..
WOD:
Dead-Lift———————-x 20, 15, 10, 5
Resisted-Band-Run——-x 4, 3, 2, 1
Kettle-Bell-Swing———-x 10, 10, 10, 10 (Heavy-&-Fast!)
Rope-Climb——————x 1, 1, 1, 1 (no legs if they are able)
Lauren…that really is all you need to say. It’s hard to find an adjective that does her justice,the fact that she does everything rx’d (even the c2b) pull ups is telling on it’s own. At the rate she’s going, some of the guys better watch out because she may start passing some of us.
Workout: work to a 1RM Clean
then - for time ( use 65% of established 1RM for the WOD)
FOUR Rounds of;
3 Cleans
3 Front-Squats
6 Burpees
Then 15 C2B Pull-Ups
THREE Rounds of;
3 Cleans
3 Front-Squats
6 Burpees
Then 15 C2B Pull-Ups
TWO Rounds of;
3 Cleans
3 Front-Squats
6 Burpees
Then 15 C2B Pull-Ups
ONE Round of;
3 Cleans
3 Front-Squats
6 Burpees
Then 15 C2B Pull-Ups
It’s funny how when the sun is out and the air is warm there is a distinct change in attitude and motivation. The Saturday crew took full advantage of the warm weather and got the doors open to enjoy a little of the warm air.
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.
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.
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
