 Marsha, Marsha, Marsha! Wait...what about "Cindy?"
Weeeeellllll, how about Cindy's little sister, anyway... 15 min. AMRAP 5 Pull-Ups 10 Push-Ups 15 Squats HAVE FUN, EVERYONE!  Check out this good-looking group of people who just graduated from CrossFit 101! Congratulations to Darlene, David, Leigh Ann & Jason, Erica, Emilie, Tressa, Sue & Troy, and Jason (from left to right). Be sure to say hello, show them the ropes, and welcome them into the group classes over the coming days.
LIFT: Push Jerk (5-5-5+) MetCon: 5 Rounds 10 Front Squats (95/65#) 10 Dips 10 KB Swings (55/35#)  Bring your tall socks - today is a deadlift day!
LIFT: Deadlift (5-5-5+) MetCon: 3 Rounds 10 Thrusters (95/65#) 10 Pull-Ups  What better way to welcome Amanda and Brandon back from their Hawaiian vacation than with a ton of Snatch lifts! Really focus on your form during the lift tonight, and be sure to keep those good habits throughout the MetCon when you're only able to use one arm at a time.
LIFT: Snatch (5-5-5+) MetCon: 3 Rounds 10 Right-Arm DB Snatch 10 Left-Arm DB Snatch 10 Back Extensions  It's another opportunity to get comfortable with being uncomfortable. Let's spend some time upside down tonight! We're going to work on form, technique, and efficiency so you can improve, improve, improve.
LIFT: Front Squat (5-5-5+) Skill Work: 5 Rounds (NOT FOR TIME) 5 HSPU without kipping Row 400 m at 60% effort  What a great list of rules! Start your Monday the right way by reading through this list and getting in the zone - that necessary frame of mind to tackle your day, your week, your workout, and more. Look for the challenges and find ways to overcome...that's what makes you better!
LIFT: Power Clean (5-5-5+) MetCon: 10 Rounds 1 Clean & Jerk *add 1 C&J each round* 5 Pull-Ups 5 Push Ups 5 Squats  This is it - CrossFit Games 12.5! The last of the Open workouts. Good luck to everyone doing today's workout.
It's an ascending ladder, which is pretty rare, so take this opportunity to get your strategy down, set your pace for the workout, and learn how your body reacts to this type of rep scheme. You only have 7 minutes to get through this, so be sure to make them all count! Remember, we always have scaled options on the whiteboard for those of you not competing in the Open. 7 minutes to complete as much of this ascending ladder as possible: (M-100# / W-65#) 3 Thrusters 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-Ups 9 Thrusters 9 Chest-to-Bar Pull-Ups 12 Thrusters 12 Chest-to-Bar Pull-Ups 15 Thrusters 15 Chest-to-Bar Pull-Ups 18 Thrusters 18 Chest-to-Bar Pull-Ups 21 Thrusters 21 Chest-to-Bar Pull-Ups 24 Thrusters 24 Chest-to-Bar Pull-Ups ...etc  LIFT: Snatch (5-5-5)
MetCon: 5 Rounds 10 Burpees 15 Alternating Jump Lunges 50 Singles 5 5-yard Shuttle Runs
 We started another CrossFit 101 class last night - great group of people! Be sure to say hello as you pass in the lobby Thursday night.
LIFT: Weighted Pull-Ups (5-5-5) MetCon: 5 Rounds 10 Wall Ball (20/14#) 10 Parallette Pass-Throughs 20 Double-Unders As always, the scaled versions are on the whiteboard.  LIFT: Bulgarian Split Squat (5-5-5)
MetCon: 10 min AMRAP (use heavy weight) 7 KB Swings 6 KB SDHP 5 Goblet Squats As always, scaled options are on the whiteboard.  A huge CONGRATS goes to Sandy Bell (on the left) for finishing 3rd in her age group at the St. Patty's Day Kegs & Eggs 5K Run/Walk on Saturday! Be sure to dole out an extra pat on the back during tonight's WOD.
LIFT: Turkish Get Up MetCon: 12 min AMRAP 12 Box Jumps (24/20") 6 Thrusters (95/65#) 6 Burpees  HAPPY ST. PATTY'S DAY! Don't forget to wear green in for today's workout...and make it fun...rock it out with socks, headbands, beads, a shamrock hat, whatever!
*BURPEE PENALTY APPLIES* We're tackling the CrossFit Games Open WOD 12.4 today, but as always, there are scaled versions on the whiteboard for those of you not competing in the Open. 12 min AMRAP 150 Wall Ball (20/14#) (10/9' targets) 90 Double-Unders 30 Muscle Ups  DON'T FORGET TO WEAR YOUR GREEN GARB TOMORROW, and be sure to rock it out with socks, headbands, beads, a shamrock hat, whatever...it'll be a FUN WOD!
*BURPEE PENALTY APPLIES* TODAY'S LIFT: Clean (5-3-1+) MetCon: 21-15-9 Weighted Sit-ups (25#) Back Extensions Pull Ups  CrossFit Games WOD 12.4 was announced last night. It's a 12 min AMRAP, but for most people this challenge will be about completing one full round in the timeframe given. This WOD is actually just "Karen" with a few extra movements at the end. Focus on getting through the wall ball; you'll have a few minutes to get your double-unders; and then you can attack the muscle ups with any time you have left.
LIFT: Squat Snatch (5-3-1+) MetCon: 5 min AMRAP 5 HSPU 5 KB Swings (55/35#) 5 Sit-Ups  LIFT: Deadlift (5-3-1+)
MetCon: 3 rounds (:60 on / :30 off) Wall Ball (20/14#) Ground to Overhead (with WB) Box Jumps (24/20") “He who has health, has hope. And he who has hope, has everything.” -Arabian Proverb  Ok folks, we have one more "congratulations" to dole out for our last graduate of this CrossFit 101 class. John Hairr is ready to join you guys in the group class, so be sure to say 'hello' soon!
LIFT: Push Press (5-3-1+) MetCon: 8 min AMRAP 10 Push Press (95/65#) 20 Weighted Lunges  An oldie, but a goodie...at one point, we all knew how to squat properly. Listen to your coaches, make the right adjustments, and you'll be back to 'proper' in no time!
LIFT: Front Squat (5-3-1+) MetCon: 5 Rounds 10 KB or DB Sumo Deadlift 30 Double-Unders 10 Pull-Ups  It's time for CrossFit Games WOD 12.3! Visit this page to get a few efficiency tips before you hit the box this morning. Good luck to all!
18 min AMRAP: 15 Box Jumps (24/20") 12 Push Press (115/75#) 9 Toes-to-Bar Scaled options for those of you not competing in the Open are on the whiteboard.  ...and here he is folks, our latest graduate of CrossFit 101, Mr. Jason Jenks! CONGRATULATIONS! You guys better watch out; he's coming into the group class at full speed - beautiful front squats last night!
LIFT: Deadlift (3-3-3+) MetCon: 3 rounds 10 KB Swings (44/35#) 10 KB Weighted Lunges (44/35#) |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
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