WOD: A. Three sets of: Romanian Deadlift (just below knee) x 6-8 reps @ light-mod load 50-70% Rest 45 seconds Single Arm Press (KB/DB) x 8-10 reps each arm Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Complete as many Burpees as possible in 5 sets (10 min total) of: […]
WOD: ‘Cindy’ AMRAP 20 min: 5 pullup, 10 pushup, 15 air squat see previous results here or here
“When you have planned and worked for a long time towards one specific event it can be hard to maintain impetus for training when it is all finally over and done with. The following information should help you and your athletes to stay motivated and train hard when you are back to reality!” Maintaining Motivation
Sat. April 19. 10:30a-12p: Open Gym Sun. April 20. NO CLASSES or OPEN GYM- EASTER SUNDAY. ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of
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WOD: A. 3 sets of: Barbell floor press x 8-10 reps with light-moderate load, increasing each of the 3 rounds. Rest 30 seconds Dumbbell/KB Walking Lunge x 20 steps Rest 30 seconds Turkish Get-Up x 2 reps each arm Rest 30 seconds B. AMRAP 10 min: 1 strict pullup, 1 solid strict pushup (must start
“There are many things that motivate us. Are you trying to find a reason to workout in the morning? Goal setting is usually the best way to do it. Having a goal you want to reach is an example of an achievement-based reason to be motivated. For those who are finding it difficult to find
WOD: A. Three sets of: Back Squat x 1. 8-10 @ 50-60% 2. 6-8 @ 60-70% 3. 4-6 @ 70-80% Rest 30 seconds Dumbbell/KB Row x 8-10 reps Rest 30 seconds Russian Kettlebell Swings x 15-20 reps Rest 1 min B. Complete as many rounds and reps as possible in 8 minutes of: 10 burpees
“If CrossFit hasn’t taught us the power of communities, then I don’t know what will. What we know about communities is that they have the ability to make powerful changes in themselves and the world around them, and the fuel on which they burn is empathy.” Empathy: The Crossfit Glue That Sticks WOD: A. 3
“Never make excuses. Always wake up with a smile knowing that today you are going to have fun accomplishing what others are too afraid to do.” WOD: Option 1: This is for those who are beginner-newer/who will be doing the mini murph for re-test 400m. Run, 5 rounds of Cindy: 5 pull-ups, 10 pushups, 15
Sat. April 12 GYM CLOSED- Masters Comp 2014! Sun. April 13 4pm. Possible open gym.
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