Saturday

Main – CrossFit

View Public Whiteboard

Warm-up

15 mins

Coach’s Choice (No Measure)

Metcon

Pet Rock Partner WOD (Time)

KB cannot touch the floor, if KB touches the floor – 15 Burpee penalty

Partner 1 Works/Partner 2 Holds “Pet Rock”
50 Deadlifts (95/65)
50 Wallballs (20/14)
50 Cal Row
50 Box Jumps (24/20)
50 Pushups
50 T2B
200m Pet Rock Carry

Thursday

Main – CrossFit

View Public Whiteboard

Warm-up

12 mins

Snatch Bar Complex (No Measure)

Use Naked Bar
3 rounds
5 Snatch DL
5 Snatch Pulls from Pos 2
5 Muscle Snatch
5 OHS
5 Drop Snatch

Movement Prep

5 mins

Couch Stretch (No Measure)

Weightlifting

25 mins

Hang Power Snatch (5×3)

Metcon

Half Cindy (AMRAP – Rounds and Reps)

10 min AMRAP
5 Pull-ups
10 Pushups
15 Air Squats

Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

15 mins

5 min Jump Rope Practice (No Measure)

(No Measure)

3 rounds
Farmer’s Carry down & back
15 KBS
15 Reverse Hypers
100m run

Movement Prep

5 mins

Crawling (No Measure)

2×20 ft down & back

Foam Roll (No Measure)

Gymnastics

15 mins

Ground work – Hollow/Arch Holds & Rocks, Tuck Sits, Superman

Max Effort Active Hang on Bar (3 Rounds for time)

3 attempts – 1 min rest between each attempt

Metcon

Metcon (Weight)

4 rounds NFT
5 Cleans (65% of 1RM)
10 Unbroken Perfect Wallballs
300m run

*Pick a wallball weight that you will hit the target every time

Tuesday Pep Talk

It didn’t take me long to fall in love with CrossFit.  In the most recent years of my adult life I had really begun to love exercise, being fit & working out (ya know, as much as one can I guess).  So when I found CrossFit, I was hooked.

A few months in though, I still wasn’t quite sure why I loved it so much.  I couldn’t pin point it. But then it hit me, CrossFit isn’t about being “skinny”, it’s about being strong.  CrossFit isn’t about what your body looks like, it’s about what your body can do and what you’re physically & mentally capable of.

For a lot of people (including me!), that is very freeing!  I follow the group Women of CrossFit = Strong on Facebook & they shared this article today…

10+ Reasons I Love My Ugly Body from Andrea @ imperfectlife.net (If it doesn’t load right away, keep refreshing, it’s worth the read!)

Better-Stronger-Faster-Andrea-Matthes

It was too good not to share!  This is the kind of stuff worth celebrating & praising in my book!!  Props to Andrea for being so brave & putting herself out there like that.  This is what CrossFit is about, to me.

I may never look likes a games athlete or be as fit as them.  But that’s ok, because that’s not my goal in the first place.  And size & shape don’t dictate fitness.  We (as a society, as humans) become so focused on what our bodies look like…or don’t look like…that we forget how far we’ve come, how much we’ve accomplished & how much we’re CAPABLE of!!

So wether you’re just starting your journey, stuck in a rut, or have fallen off the bandwagon, remember…

You must!!  Change, growth, magic – they all happen outside of our comfort zone!  Do the hard things guys, and they won’t be hard anymore!!

Keep up the good work athletes, the best is yet to come!

photo-9 (1)

Tuesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

500 m Row (No Measure)

(No Measure)

3 rounds
10 PVC OHS
10 Pass Throughs
5 PVC Shoulder IR/ER each side

Movement Prep

8 mins

Banded Hip Flexor Stretch (No Measure)

Banded Deep Squat Stretch (No Measure)

Weightlifting

20 mins

Front Squat (5×5)

65% of 1RM

Metcon

Couplet (5.20.14) (Time)

800m run
40 Burpee Box Overs (24/20)