February 2014

Sunday, February 9th

 

Strength

Push Press

5 x 5

 

Metcon

10 Rds

250M row with 1 min rest between rounds

Post total reps to comments.

 

RESOURCES/ARTICLES

Mobility WOD - looking for mobility drills? Look no further

What's in your Fish Oil Supplements via NYT

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Saturday, February 8th

ROW!

 

Partner WOD "Chelsea"

20 Min Amrap

5 Pull Ups

10 Push Ups

15 Air Squats

 

Partner A does one round while Partner B rests.  As soon as A is done B does one round.

 

Post total rounds and reps to comments.

 

RESOURCES/ARTICLES

 The Case for Continuous Progression in CrossFit and Life via Tabata Times

Stretching for Strength via Mark's Daily Apple 

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Friday, February 7th

Joe going overhead

 

REMINDERS

  • Comment Posting Contest: Keep leaving comments on the blog to win some prizes and keep you accountable! Also a great way to see how everyone else is doing. Contest runs thru 3/31
  • Jump Rope Orders: If you're interested, a clip board can be found by the entrance to downstairs.
  • Upcoming Clinics: Kettlebells (2/16), Nutrition (3/2) and Squats (3/23). Sign up sheet is also by the entrance to the downstairs. 

 

Strength

Deadlifts 3 reps for 5 Sets Rest 90 sec between set

Strict Ring Dips 5-6 reps for 5 Sets Rest 90 sec between set

 

 

Metcon

AFAP (As fast as possible)

100 Burpees 

Post load and time to comments.

 

RESOURCES/ARTICLES

The Health Hazards of Sitting via Washington Post

Ankle Mobility Secrets via Breaking Muscle

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BRING A FRIEND WOD - THURSDAY AND SATURDAY

 

Pay it forward and introduce your friends (or try it with a buddy) in your first CrossFit Class.

Bring a friend to our classes Thursday at 9:30AM or Saturday at 10:30AM. It's open to everyone and if you're a member, you're welcome to join them.

 

If you're new to CrossFit and are looking to try it out, this session is perfect for you!

Sign up here or by emailing us at info@crossfit06830.com.

 

Here's a video from class

 

 

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Thursday, February 6th

96 year old Paul Randall's 2014 Championship Indoor Rowing 

 

Strength

Hang Cleans

5x5

 

 

Metcon

"Freeze Over"

5 rounds for time

15 Wall Balls

15 KB Swings

15 Push Ups

Post load and time to comments.

 

RESOURCES/ARTICLES

8 Reasons why Women Should be Lifting Heavier Weights via LBEB

How Long to Nap for the Biggest Brain Benefits

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Wednesday, February 5th

 EVENING CLASSES ARE STILL ON. STAY SAFE EVERYONE.

 

Strength

Bench Press

5 x 3

 

Metcon

10 min OTM (On the Minute)

  • Odd Minute: 8 Thrusters
  • Even Minute: 15 Sit Ups

 

RESOURCES/ARTICLES

How Inactivity Changes the Brain via NYT

 7 Reasons Why Fat is Great for You via Tabata Times

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Tuesday, February 4th

I am an athlete.

 

Strength

Front Squat 5-6 reps for 4 Sets Rest 2 Mins

DB Renegade Rows 5-6 Reps for 4 Sets Rest for 2 Mins

 

 

Metcon

3 Sets of Max UB KB Swings rest as needed

*Pick a weight that will allow you to get between 20 - 30 reps.

 

Post load and reps to comments.

 

RESOURCES/ARTICLES

Nobody Says It, But Its the Best Weightlifting Lesson Ever via Huffington Post

20 Ways to Know You're a CrossFitter via BuzzFeed

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Monday, February 3rd

 

Holly, Kit and Steph

Mobility Monday : Hips

PM CLASSES ARE STILL ON - if you can, please bring your sneakers to the gym to keep from tracking snow and salt into main floor.

Metcon

"Graveyard Slayer"

5 Min AMRAP

150 Meter Row

10 Goblet Squats

5 Push Ups

 

Rest 3 Mins

 

5 Min AMRAP

15 Cal Ride on the Airdyne

10 TTB

5 Burpees

 

Rest 3 Mins

 

5 Min AMRAP

Row 200 M

10 Box Jumps Step Downs

 

Rest 3 Mins

 

5 Min AMRAP

15 Cal Ride on the Airdyne

10 KB Swings

10 DB Push Press

 

Post rounds and reps to comments.

 

RESOURCES/ARTICLES

Gluten Glutton: How Gluten Affects your Digestive Health

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Sunday, February 2nd

 

Skill

L Sit Hold

 

Metcon

 "Bring it On"

21-15-9

Pull Ups

Ring Dips

 

Post time to comments.

RESOURCES/ARTICLES

Change it Up via Mentality WOD

16 Healthy High Fiber Foods via Greatist

 

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Saturday, February 1st

Who's the sickest squatter?

 

Team WOD

"Kelly in a Boat"

5 RFT:

500M Row

30 Wallballs (20#14#)

30 Box Jumps ( 24"/20")

In teams of 2, complete the above in total. Segment any way you like.

 

Post time to comments.

 

RESOURCES/ARTICLES

Everybody Poops, Part 2 via Breaking Muscle

Grip Strength: Get your Crush On via Tabata Times

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