Announcements - today we will meet in the '62 room and then move to up to Hayes Gym for the WOD if space is tight. I have a doctor's appointment off-post in the morning, so I will unfortunately miss out with the morning crew!!!!
***There is a chance we will be in CODE RED because of snow. Check out this link to see if we are. If CODE RED, then do the WOD when the gym opens if you can!!**
Equipment required - piece of paper and pen....and of course motivation!!
Warm-up and instruction - Matt will demo each of the movements and give everyone a chance to practice.
WOD -
Tabata fun!!
Push-ups
Air squats
Rowers (ab exercise)
Pull-ups
If you aren't familiar with the tabata format, you do 20 seconds of work (i.e. push-ups) and 10 seconds of rest for a total of 8 rounds. Once you've done all 8 rounds of push-ups (takes 4 mins.) then you move immediately to Tabata squats. Once again, 20 seconds of air squats, 10 seconds of rest, for 8 rounds.
Your score for each exercise is equal to the LOWEST number of reps that you achieved per exercise over the 8 rounds. For example, if over the 8 rounds of push-ups, if the fewest I do in 20 seconds is 12, then my score is 12.
Post score for each exercise to comments.
Thursday, 7 FEBRUARY 2013
Announcements - this morning we will meet in the 3rd floor weight room. Please try to arrive as early as possible so we can claim some space. It is also a partner WOD, so find someone of near equal size and strength.
Equipment required - barbell with appropriate weight & towel
Warm-up and instruction - immediately upon arrival start your personal warm-up. Matt and I will walk around and provide instruction and coaching for the thruster. Additionally, I will take folks on a quick jog of the running route.
WOD -
Partner Thruster Ladder
AMRAP 15
Person A - max reps of Thrusters (45 lbs.) until Person B returns
Person B - run 200 meters (3rd floor weight room to wall past Stairway to Heaven)
Switch roles and after each person has done both roles, add weight (10/5 lbs.) to each side.
NOTE: Keep a running total of thrusters complete.
NOTE2: Scale as needed - both men and women start out using the 45 lbs. bar and each round men will add a total of 20 lbs. and women add a total of 10 lbs.
Post partner's name, total reps completed, and number of rounds complete (add associated load).
Equipment required - barbell with appropriate weight & towel
Warm-up and instruction - immediately upon arrival start your personal warm-up. Matt and I will walk around and provide instruction and coaching for the thruster. Additionally, I will take folks on a quick jog of the running route.
WOD -
Partner Thruster Ladder
AMRAP 15
Person A - max reps of Thrusters (45 lbs.) until Person B returns
Person B - run 200 meters (3rd floor weight room to wall past Stairway to Heaven)
Switch roles and after each person has done both roles, add weight (10/5 lbs.) to each side.
NOTE: Keep a running total of thrusters complete.
NOTE2: Scale as needed - both men and women start out using the 45 lbs. bar and each round men will add a total of 20 lbs. and women add a total of 10 lbs.
Post partner's name, total reps completed, and number of rounds complete (add associated load).
Wednesday, 6 FEBRUARY 2013
Announcements - today we will meet in the '62 room.
Equipment required - Bring a your jump rope and TOWEL. When you arrive grab a kettlebell and medicine ball per person.
Warm-up and instruction - Matt will discuss kettlebell swings and give everyone a chance to practice. Adam will discuss strict pull-ups and weighted sit-ups.
WOD -
For time:
15 x strict pull-ups
30 x kettlebell swings (53/35 lbs.)
60 x weighed sit-ups (20/14 lbs. med ball)
Ride 5 miles on stationary bike
Cash-out: 100 double-unders for time (3:1 single-under substitution)
Post time to comments.
Tuesday, 5 FEBRUARY 2013
Announcements - today we will meet in the '62 room for individual warm-up and then movement to Hayes Gym for the WOD.
Equipment required - motivation and a watch!
Warm-up and instruction - we will briefly discuss each of the events and then give everyone a chance to practice each event.
WOD -
AMRAP 15
Cross the horizontal ladder (AKA 'monkey bars')
Climb the rope (make sure you reach the 15' mark)
Run 2.5 laps (approx. 400 meters)
Rest 1 minute as you walk back to the start point
NOTE: Scale as needed - use the cargo net in lieu of the rope if needed
NOTE2: the 'rest' is just enough time for you to walk down the stairs and back to the start point!
NOTE3: We did a similar WOD (only 12 minutes) back on 13 NOV
Post number of rounds complete to comments.
Equipment required - motivation and a watch!
Warm-up and instruction - we will briefly discuss each of the events and then give everyone a chance to practice each event.
WOD -
AMRAP 15
Cross the horizontal ladder (AKA 'monkey bars')
Climb the rope (make sure you reach the 15' mark)
Run 2.5 laps (approx. 400 meters)
Rest 1 minute as you walk back to the start point
NOTE: Scale as needed - use the cargo net in lieu of the rope if needed
NOTE2: the 'rest' is just enough time for you to walk down the stairs and back to the start point!
NOTE3: We did a similar WOD (only 12 minutes) back on 13 NOV
Post number of rounds complete to comments.
Monday, 4 FEBRUARY 2013
Announcements - we will meet in the 3rd floor weight room - please try to arrive as early as possible so we can claim some of the lifting platforms! Today's WOD is strength focused, so join up with a person or two of similar size and strength.
Equipment required - Grab a lifting platform with barbell, also bring a towel!!
Warm-up and instruction - Once you arrive, start your individual warm-up. Matt and I will go person to person to discuss points of performance and help coach on form.
WOD:
GWEN
15-12-9 reps of:
Clean and Jerk for load
NOTE: There is NO time component for this WOD, focus on proper form. Rest as needed between sets.
NOTE2: To be considered RX'd, all reps each set should be unbroken (i.e. 'touch and go') and if you need to rest, then you must rest with the barbell off the ground in either the front rack position, bar held in the crease of your hips, etc.
NOTE3: Check out a good demo video for GWEN posted by CrossFit HQ
NOTE4: Scale as needed - if you need to put the barbell down to rest or regrip for safety reasons, then by all means do it!!! This isn't the CrossFit Games...so do the smart thing!
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