Monday, April 23 2018

 Matti.

Matti.

"Jumpin Jack Flash"
10 Rounds for total Time
200 M Run
5 Box Jumps (24"/20")
10 Calorie Row
5 Strict Handstand Push Ups
Rest 60 seconds

Link of the week:
Soda and Cancer - We Know it's not healthy but how bad is it?
""Initially our hypothesis was that drinking soft drinks would cause obesity which would then cause an association with obesity-related cancers but we found that there was more beyond the affect of obesity"..."our research found this risk existed for all participants, no matter their size." 

Thursday, April 19 2018

 A well-executed handstand begins with excellent shoulder and thoracic mobility and midline stability.

A well-executed handstand begins with excellent shoulder and thoracic mobility and midline stability.

Skill
The Handstand

"Switch Hitter"
For Time
1 Round
1000 M Row
15 Handstand Push Ups
25 Kettlebell Swings (53/35 lbs)
1 Round
800 M Run
15 Handstand Push Ups
25 Kettlebell Swings
1 Round
100 Double Unders
15 Handstand Push Ups
25 Kettlebell Swings

Thursday, April 12 2018

 Jason A. 

Jason A. 

"Mr. Poppers Penguin"
2 Rounds For Time
50 Dumbbell/Kettlebell Shoulder to Overhead (35/25 lbs)
50 Toes to Bar
800 M Run

Coaches Note: A workout like this calls for a specific mindset. The race horse wears blinders as to keep them on course and not get distracted. Be like the race horse and have blinders on to everything else besides the single rep that you are doing at the current moment.
You will accomplish all the reps and by focusing on one rep at a time you will be able to control your effort, stay focused and get the most out of the effort you put forth. 

Wednesday, April 11 2018

 Jen B. 

Jen B. 

Snatch
5 Sets
1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Snatch Pull + 1 Power Snatch 

Randy's Revenge
75 Power Snatches (75/55 lbs)
*EMOTM 35 Double Unders

Coaches Note: A twist on an old Hero WOD, "Randy". Hero WOD's were created, and are performed to honor first responders and military personnel who sacrificed their lives in the line of duty. Many people have heard of "Murph" as it has become one of the most popular and challenging workouts but there are many others and throughout the year we do Hero WODs as ways to honor those individuals and challenge ourselves to levels that we feel are difficult, but are no where near as difficult as those individuals faced.

Tuesday, April 10 2018

 Maureen.

Maureen.

Hang Squat Clean
5 x 3
Up to a heavy 3 reps

Coaches Note: The clean is not about pulling the bar up to your shoulders and feeling continuous "force" on the bar like you would in a deadlift where there's always the feeling of lifting and exertion. In the clean, JUMP and extend the hip fast and aggressively to make the bar move upward without pulling with the arms. Once you've jumped, immediately being to pull, not the bar up, but using the bar as leverage, your body DOWN under the bar into a sound front squat. Think of it as "JumpPullDownSquat" not "Jump...Pull...Squat"...or even more, "Jump...Pull Up...Squat"

"Punch Line"
AMRAP 9
Row 15/12 Calories
10 Front Squats (155/105 lbs)

Compare to 041717

Sunday, April 8 2018

 Will.

Will.

Goal Work
EMOTM 10
Pick a movement you want to work on and coaches will help you figure out the amount of reps/weight

Not Your Normal Row
4 Rounds
4 Minute Max Calorie Row
Every Minute stop and do:

@ 0:00 - 5 Burpees
@ 1:00 - 9 AbMat Sit Ups
@ 2:00 - 20 Mountain Climbers
@ 3:00 - 6 Jumping Lunges

Rest 1 Minute between rounds 

Saturday, April 7 2018

 Sarah...and the line!

Sarah...and the line!

"Nate"
AMRAP 20
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53 lbs)

Today we are aiding in fundraising for One Summit. One Summit's mission is to build resilience in kids battling cancer through exceptional learning with Navy SEALS, storytelling and community engagement, a cause we can definitely get behind. If you’d like to donate to their mission, click the link below.

Friday, April 6 2018

 Andy and Hadley

Andy and Hadley

"High Voltage"
5 Rounds For Time
7 Kettlebell Thrusters (53/35 lbs)
11 Burpees

Coaches Note: This is a CFCL benchmark workout and is on the Leaderboard! It was originally made for the CrossFit Sectionals competion in 2010. Sectionals was a qualifying step to the CrossFIt Games that no longer happens however, this is a workout that hasn't been forgotten! We called it High Voltage for a reason, bring your best and get after it today!

Tomorrow we are aiding in fundraising for One Summit. One Summit's mission is to build resilience in kids battling cancer through exceptional learning with Navy SEALS, storytelling and community engagement, a cause we can definitely get behind. If you’d like to donate to their mission, click the link below.

Wednesday, April 4 2018

 Mei, and a Chest to Bar Pull Up! During Open Even 18.3 Mei was worried about the pull ups, but she listened to the coaches and tried. And she got one. Then she got two. And 3. And then 21 more. It's amazing what happens when you try! Well done Mei!

Mei, and a Chest to Bar Pull Up! During Open Even 18.3 Mei was worried about the pull ups, but she listened to the coaches and tried. And she got one. Then she got two. And 3. And then 21 more. It's amazing what happens when you try! Well done Mei!

"Below Deck"
3 Rounds For Time
100 Double Unders
50 Walking Lunges
25 Kettlebell Swings 70/53lbs

We'll be posting links to articles about training, nutrition, health and wellness. 
Below, is a short read. We have all heard it before, but it's truth is still the same; you can't out exercise a poor diet. 

Study: Americans getting more exercise but increasingly obese
"A new federal report shows that more Americans are obese despite an overall increase in the rate of regular exercise."