X-L-R-8
Accelerate! This video is as much for entertainment as it is for learning. But he does say some good stuff.
Workout
5-4-3-2-1
Over head squat
Sprint (full Speet)
Go up in weight each set
“DT”
Sundays class getting ready
Expecting an easy sunday workout, think again todays was brutal. Great work by the class today, you all made some form improvements and put up some solid times
WOD
“DT”
5 rounds for time
12 Deadlifts
9 hang power cleans
6 push jerks
Mens Rx:155, Womens Rx:100
Holliday Specials
Got some deals for you guys
1 year membership ONLY $300 if you purchase buy January 31,2010
3 month unlimited crossfit classes for new crossfitters after completing intro sessions for ONLY $255! Purchased before January 31st
Now thats cheap folks! Get on this ASAP because the deals won’t last!
Happy Thanksgiving
Some of the 831 staff
We hope you all had a great thanksgiving. Sorry for the delay, i meant to post this on thanksgiving, but something happened stopping that… Anyway, I hope you all had a good time pigging out because its time to get back on the wagon. I sure had a good time pigging out, but then I got sick. Coincidence?
Wednesday’s WOD
7 push press(115/85)3x
7 pull up3x
400m run
5 push press 3x
5 pull up 3x
400m run
3 push press 3x
3 pull up 3x
400m run
Fridays WOD
Dead lift
1-1-1-1-1
then:
AMRAP 15min
15 GHD sit up
15 Back Ext
15 Double under
More freak show
I know I say this every new video, but this is crazy. This one may be the most impressive yet. That thing he does at the beginning I saw in Zoolander but thought it was fake. I guess its possible…
WOD:
AMRAP 20min
25 burpies
15 Body weight back squats
Excuses excuses
For most women being pregnant is a pretty good excuse not to workout. Not for Heather, she is still coming in and has been kickin some serious you know what. She pushes the high school athletes at the 6am class, oh and she got her first pull up after she got pregnant! So what is your excuse? It better be a good one.
“Nate”
AMRAP 20 min
2 Muscle ups
4 hand stand push up
8 kettle bell swing
Random
Sparky showed me this video today, its pretty awesome.
Anyway, its the end of week two of the zone challenge. By this point I am sure you have all come up with some recipes and tricky ways of getting through a day in the Zone. My application of the Zone can be summed up in one word, “simplicity”. Here is a very common and simple meal in my diet.
4oz leftover chicken breast (cold hot I don’t care)
1 apple
1 cup of grapes
12 almonds
Sure i’ll make something interesting now and then but for the most part I keep it simple. Some may call it boring, but it works for me. Please share your favorite recipes, maybe something with a little more flavor.
Fridays WOD
3 rounds for time
10 dead lift (275/185)
400m run
15 parallette pass through
Sundays WOD
5×5 Press
then:
AMRAP 10min
7 Kettle bell swing
50m sprint
7 kettle bell swing
50m sprint
*One kettle bell on one end of building, one on the other end. When you run back to start, count a round
Wow
Derrick's back lever
This is a serious display of midline stabilization. Although not everybody in the gym can get into this position, it is important to get on the rings new skills. Part of being fit, is being adaptable and being able to quickly learn new skills. The rings help us develop that ability. An easy modification to what Derick is doing is to pull your legs to your chest and practice control in different positions.
Wednesday’s WOD
AMRAP 20 minutes
12 hang power snatch’s
10 push ups
Todays WOD
5 rounds for time
7 Overhead Squats (115/85)
14 pull ups
7 weighted tall box jumps
Practice makes perfect
One day we will have double unders in a workout and nobody will ask “how many singles count for a double”. Until then we need to practice practice practice!
5×5 Front squat
then:
40 double unders
40 sit ups
1 rope climb
30 double unders
30 sit ups
1 rope climb
20 double unders
20 sit ups
rope climb
10 double unders
10 sit ups
A roll of the dice
Ever wonder how us trainers come up with the workouts… Todays workout was totally random decided by a couple rolls of dice. What the hell?!?! Crossfit prepares you for the unknown and the unknowable. And by throwing in a workout that is totally random it prepares you to be ready for anything life throws at you. Also it can help to identify your weaknesses. If we drew movements out of a hat for a workout, you all would immediately think of a few movements you would hate to draw. The ironic thing is, the best thing you probably do for your fitness is draw those movements. Point being: Work on your weaknesses!
15-12-9-6-3
clean and jerk(95/65)
kettle bell swing
30-24-18-12-6
Squat
sit up
100m run
831 in Action
