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2013 April

30Apr13

Strength/Skill:
Ring Dips
Beginner – 3×5 w/bands
Experienced – 3×10 strict to kipping

Conditioning:
3 Power Cleans (155/105)
9 Burpee Pull-Ups
6 Power Cleans
9 Burpee Pull-Ups
9 Power Cleans
9 Burpee Pull-Ups

Cool Down:
Team Tire Flips

Coaches Note:

Are you making sure treat yourself every once in a while?  We use so much discipline to get up in the morning, get the family going, get ourselves to work, stay productive at work, get to the box for a WOD after work and eat right through all of this that it’s amazing we can still stand at the end of the day!  Of course, the rewards are great! We look good, we feel good, we’re stronger, faster and able to move better.  Just don’t forget to enjoy those little splurges every now and again.  For some, it’s food. For me, it’s sitting down for a movie on the weekends.  For others it may be a warm bath and a glass of wine.  Whatever it is, know that you’ve earned it!

29Apr13

Strength:
OH Squat – 5@75%, 3@85%, 1+@95%

Conditioning:

7 Min. AMRAP
5 Push Press (95/65)
50M Sprint

Cool Down: 2 Min. Push-Ups for Reps.

Coaches Note:

We’ve got a lot of new faces in the gym here lately, have you introduced yourself to anyone new lately?  If not, think back to your first day in the box,,, were you a little nervous that day?  I bet you remember the first person who introduced themselves to you and maybe helped you feel just a bit less intimidated!

Remember, CrossFit is nothing without the inclusive community, and it’s up to each of us to ensure that all feel welcome.  Taking those first life changing steps into the box are hard enough, let’s all just help make it that much easier!

 

24Apr13

Strength:
Push Jerk – 3@70%,  3@80%, 3+@90%

Conditioning:
AMRAP 12 Minutes
5 Squat Clean Thrusters (95/65)
25 Double Unders
400m Run

Cool Down:
Coaches Choice

23Apr13

23-Apr

Strength/ Skill:
Ring Dips
Beginner – 3×5 w/bands
Experienced – 3×10 strict to kipping

Conditioning:
5 RFT
8 Deadlift (225/135)
12 Box Jumps
16 T2B

Cool Down:
200M KB Farmers Carry

Coaches Note:

Anyone underestimate this WOD today?

22Apr13

Strength:
OH Squat – 3@70%,  3@80%, 3+@90%

Conditioning:
For Time
800M Run
<then>
5 Rds
5 Pull-Ups
10 HR Push-Up
20 Squats
<then>
800M

Coaches Note:

Glad to see a lot of folks get after our “Intensity” week last week?  3 “Named”  benchmark WODs! Were there any PR’s out there?  Yes? Keep up the work! No? Again, keep up the work!

It’s important that as athletes we don’t focus too much on a single workout or result to gauge improvement, consider the whole body of work.  You may have missed a PR last week in spite of consistently being in the gym, but how have all of your workouts been lately? Have you been finishing further and further up the board?  Have you been feeling great and hitting small victories like pull-ups without a band, Rx weights in the WODs, good depth on your squats that you weren’t able to hit before?

Remember, there are lot’s of ways to measure progress, just don’t get two caught up in the singular data points if the whole of the data collection is pointing towards improvement.

Conditioning:
“Filthy Fifty”
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 KB Swings (53/35)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Ball Shots (20/14)
50 Burpees
50 Double Unders

Coaches Note:

I think it was this very workout that got me into CrossFit way back when.  I remember thinking at the time how impossible it looked, I think it even took me the better part of an hour!

We’ve had a couple of “named” WODs this week, I hope that you’ve logged them.  For progress to be proven it must be measured which means it must have first been recorded.  Grab a notebook or your smartphone and record your times, scores and weights.  Don’t like recording every daily WOD?  At least record any max effort lifts and certainly any WOD we perform with a name attached to it.  Believe me, you’ll enjoy revisiting those scores years from now and reflecting on how far you’ve come!

http://pearlandcrossfit.com/5093/

18Apr13

Skill:
Power Snatch – 5@65%, 5@75%, 5+@85%

Conditioning:
3 Rounds
20 Front Squats (135/95)
20 Hand Release Push-Ups

Coaches Note:

Feeling the effects of a high volume, high intensity training week?  When I’m feeling sore, achy and generally banged up, I always find that a 30 minute soak in an Epsom Salt bath does the trick.

What’s your secret remedy?

17Apr13

Strength:
Push Jerk – 5@65%, 5@75%, 5+@85%

Conditioning:
“Griff”
Run 800M
Run 400M Backwards
Run 800M
Run 400M Backwards

Coaches Note:

One of the biggest excuses I get from men I’m talking to about giving CrossFit a try is that there is too much “Cardio.”  Hearing that makes me want to bleed from my ears for two reasons:

1) Don’t confuse “intensity” for “cardio.”  I’m sorry, but you just aren’t going to get any kind of fit doing bicep isolation curls and tricep pull-downs.  Intensity breeds the physical improvements required to achieve top flight fitness.

2) If it’s good enough for the soldiers, Marines and special operators protection our livelihoods, it should certainly be good enough for you.

In the end, I guess it’s all a question of what your goals are.  You want big arms, skinny legs and a weak motor, keep doing what your doing.  You want to strive for warrior level fitness, I’ll see you in the box.

“Run for Boston” 4/17 “Griff”

Well if you havent already liked the Facebook Page “Run For Boston” please do so.  We participated today, they posted that they wanted people to run and post a pic of your city state and we already had Griff programmed so it worked out perfectly.  Plus we wanted to support!  And we did!!! Check your pictures out on our FB page Pearland CorssFit

Lots of PR’s today.Great job everyone!  If your not good at journaling you can search on here under WODS tab and type in Griff.  Previous pics are there.

Here is a Pic of Board

Griff 4-17-13

 

 

 

 

 

 

 

Strength

Push Jerk

5 @ 65%

5 @ 75%

5 @ 85%

 

 

 

16Apr13

Strength/  Skill:
Ring Dips
Beginner – 3×5 w/bands
Experienced – 3×10 strict to kipping

Conditioning:
15 Min. AMRAP
5 Hand Stand Push Ups
15 Sumo Deadlift High-Pull (75/55)
30 Sit-Ups

Coaches Note:

Coming out of the CF Open, we’ve got a lot of motivated people in the gym right now.  That fire is great right now, but remember that CrossFit, like most things, is an equity sport that rewards consistency over time.  Always keep it in your mind that there are going to be personal highs and lows in the gym, people will come and go, things will change, life will change.  One of the most important things you can do is make sure that today’s fire doesn’t turn into tomorrow’s cold pile of ashes.


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