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.