WOD

Sunday 2.15.15

Posted on 14. Feb, 2015 by in WOD2

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Rest Day

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Saturday 2.14.15

Posted on 13. Feb, 2015 by in WOD2

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Teams of 2 complete:

As many rounds and reps as possible in 20 minutes of:

75 Wallballs (20/14)
60 Box Jumps (24/20)
45 Toes to Bar
30 Power Snatches (135/95)
15 Muscle Ups

2015 Regional Venues Announced

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”~Bruce Lee

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Friday 2.13.15

Posted on 12. Feb, 2015 by in WOD2

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For time:

50 Power Clean and Jerks (155/105)

Rx’d + (185/125)

Compare to 10.13.14

1) Bench Press 10-5-10-5

2) 3 rounds not for time of:

3 Way Push Ups x 7-12 reps

Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.~Romans 12:2

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Thursday 2.12.15

Posted on 11. Feb, 2015 by in WOD2

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3 rounds of:

As many rounds and reps a possible in 4 minutes of:

7 Chest to Bar Pull Ups
9 Overhead Squats (95/65)
20 Double Unders
Rest 1 minute between rounds

Rx’d + (135/95)

1) Back Squat 3 x 7

2) 3 x 15 GHD Sit Ups

The CrossFit Games Open 101: From Signing Up To Submitting A Score Plus Everything Else You Need To Know

How To Succeed In Your First CrossFit Games Open

“Cherry picking”… From Wikipedia: The term is based on the perceived process of harvesting fruit, such as cherries. The picker would be expected to only select the ripest and healthiest fruits. (in CrossFit terms…it means checking the website for a desireable WOD before deciding if one should come in that day…!)

“Happiness is an attitude.  We either make ourselves miserable, or happy and strong.  The amount of work is the same.”~Francesca Reigler

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Wednesday 2.11.15

Posted on 10. Feb, 2015 by in WOD2

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Teams of 2 complete the following for time:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Compare to 8.20.14

The Sport Like Quality Of CrossFit-Video

“If you complain about the world moving too fast, slow down.”~Mike Dolan

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Tuesday 2.10.15

Posted on 09. Feb, 2015 by in WOD2

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As many rounds and reps as possible in 7 minutes of:

3 Power Cleans (185/125)
7 Box Jumps (24/20)

Rx’d + (225/155)

1) Deadlift 3-3-3-3-3

2) 5 rounds not for time of:

Max reps Strict Ring Dips
Max reps Strict Chin Ups

Fitness Lessons for the 40+ Athlete

Congratulations to Joe and Melissa Mariano on the birth of their new baby girl Kaitlyn Grace!!!!

No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.~1 John 4:12

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Monday 2.9.15

Posted on 08. Feb, 2015 by in WOD2

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As many rounds and reps as possible in 5 minutes of:

9 Thrusters (95/65)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 4 minutes of:

7 Thrusters (95/65)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 3 minutes of:

5 Thrusters (95/65)
5 Burpees

Rx’d + (115/80)

1) Teams of 2 alternate to complete as many rounds and reps as possible in 7 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

“It is a sublime thing to suffer and be stronger.”~Henry Wadsworth Longfellow

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Sunday 2.8.15

Posted on 07. Feb, 2015 by in WOD2

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Rest Day

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Saturday 2.7.15

Posted on 06. Feb, 2015 by in WOD2

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5 rounds of:

Every minute on the minute complete:

Minute 1-50 M Prowler Push (25 down/25 back)
Minute 2-10 Chest to Bar Pull Ups
Minute 3-10 Back Squats (185/125)
Minute 4-10 One Arm DB Snatches (70/50 alternating)

Rx’d + (225/155)

 “Excellence is the gradual result of always striving to do better.”

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Friday 2.6.15

Posted on 05. Feb, 2015 by in WOD2

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“Deck of Cards”

Diamonds-200 M Run
Spades-Power Cleans (155/105)
Hearts-Wall Balls (20/14)
Clubs-Burpees

Jokers-800 M Run (MMS) or 1000 M Row

Each team of 2 athletes will receive on complete deck of playing cards for time.  Each team member will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.  Face cards are worth 10 and Aces are worth 11.

“Without self discipline, success is impossible, period.”~Lou Holtz

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World Class Fitness

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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