**No time for lollygagging…heading off to grab some lunch, but I wanted to get the WOD up on the site before I left!! I actually had a different idea for a WOD…BUT gonna save it for next week!! SO MUCH FUN…so instead you get this little delight for a Friday Fun Day!!
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Burpees
15 Kettlebell swings, 53/35 lbs.
**Have a great weekend & see you all next week for some more body obliteration!! ;0D
**Yes…at this point I am well aware that your lower bodies are hating on me right now!! ;-D I know that may have been overkill yesterday, but I knew you all could handle it!! I also knew that today would be a better day…heehee!!! A day to give those lower bodies a good stretch…get that lactic acid out of the muscles & aid in the recovery of them!! So, I give you…
“ENDURANCE TRAINING & A SIDE OF AB WORK“
Run 0r C2 Rower:
12×1 minute intervals, Rest 30 sec between intervals.
**Hold maximal Distance/Speed/Watts on each interval (ASK COACH NIKKI ABOUT ANY QUESTIONS YOU MIGHT HAVE)
**Then perform of the following twice:
1 min. Side Plank (left)
1 min. Boat Pose
1 min. Side Plank (right)
1 min. Heel Touches
**Rest 15 secs. in between each element. Keeping good form on the planks & boat pose!!
“Never say ‘I could have done that’ because you didn’t.”
~~Karim Rashid
**IT’S MID WEEK PEOPLE…We are on the downhill slide to the weekend!! YEA!! Feels kinda nice…not to obliterated thus far!! Outside of my lower back from the Travatore run & deadlift WOD!! But, it ain’t no thang!! Nothing some stretching & a heating pad won’t fix!! ;-D
**So, today I’m thinking of something we haven’t seen in a while…a much needed “Element Day!”
**Can always use a day to practice the SQUAT…
FRONT SQUAT:
2X2X2X2X2 reps
BACK SQUAT:
3x3x3x3 reps
**Really get yourself warmed up & practice a couple of the movements with lightweight & then begin to steadily increase your weight with each set!! ALWAYS practice FROM (FULL RANGE OF MOTION)…you only cheat yourself in the end!!
Cardio Cool Down:
Three rounds for time of:
Row 500 meters
72/55 lbs. Front Squat, 30 reps
15 Pull-ups
FRONT SQUAT:
**Good morning & a Happy Monday to ya!! Hope it is a great one…I know I’m looking forward to a great day & fantastic WOD to do!! ;-D Now, what to do…what to do??!!?? As usual, it just kind of depends on what I want the week to look like!! heeheee…**
**So, with that being said…maybe I will have you guys partake in the WOD I did over the weekend with the family!! ;-D It was a lot of fun & surprisingly more challenging than I initially intended!!
“La Familia“
**HAPPY FRIDAY!!! I am actually getting this posted before noon & before I am actually heading to the gym…Today is a good day!! ;-D What a week…WOW!!! Pretty glad it is over…maybe I’ll get a little relaxation this weekend (YEA RIGHT). Hope you enjoy this little slice of CrossFit heaven before you head into your weekend!!
“Holbrook“
Ten rounds, each for time of:
115/83 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint (50m out & back)
Rest 1 minute
**Keep track of each round & what your time is & at the end just post a starting & ending time, like so–:48-:59!! Ya feel me??? ;-P
PROPER THRUSTER:
“If you have nothing else to do, look about you and see if there isn’t something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy.”
~~George Matthew Adams (NEVER BE SEDENTARY)
**Let’s see if this is going to work this morning…that however wasn’t the problem yesterday (I don’t know for sure anyway), I actually didn’t even get to my computer until 3:00. Tax time again…lots to do around the office!! Which I of course wait until the last possible second to do (only way to work)…thus, NO LOLLIGAGGING!! ;-D
**I am still up in the air as to what I want to post today…I had a few ideas prior to today, but now re-thinking it…back to the collective CrossFit drawing board!! If anyone feels the same as me right now, they are having difficulty taking small steps this morning!! Hahaa…actually it is more the upper body at this point really!! ;-B
**Well here we have it…this is day three of not posting…SORRY!! Have the WOD in my hot little hand & will bring to gym!! See you soon!!
**Ah…here we are!! Good ‘ole Monday…my body is recovered & I am ready for the week!! I took a couple of days off to do wedding stuff over the weekend (which I feel very accomplished about, if you must know) & I am kind of glad I did!! My body is happy again for a least one more day!!
**Now, time to let the devastation train to come back!! Where to start…I have so many ideas on how to start off the week. They usually involve me wrecking everyone the first day, but I would like to maybe change that this week…SEE BELOW!! ;-D
Five rounds for time of:
12 Wallball shots, 20/14 lbs. ball
12 Toes-to-bar
& afterward
1k Row
TOES 2 BAR:
(Try to avoid any unnecessary swinging that takes the movement away from your abs)
**Good Friday morning everyone!! WOW…did anyone see a Train coming thru the gym this week??? Cuz my body feels like it was run over by one!! YIKES…I woke up this morning with every inch of my body screaming at me!! But, it was sooo worth it!! I love doing the Filthy Fifty & the feeling you get when you finish!! That accomplishment is GREAT & seeing you all do the same was so AWESOME!!
**So because we have exhausted every muscle in our bodies that past four days, I have decided to give ourselves a little break today & focus more on the stretching out of our bodies & not the continued obliteration
“RUN~ROW LADDER“
For time:
Run 100m
Row 200m
Run 200m
Row 300m
Run 300m
Row 400m
Run 400m
Row 500m
**Here are some pics from the “Filthy Fifty” devastation yesterday…
Roger post-burpee...BURP!!
Then gets right back to work...YOU'RE my HERO!!
**Also want to wish luck to the Champion Tough Mudders who are competing this weekend…Dan, Melissa Preston, Mike & Melissa & the many others who brave that ridiculous course for 13.5 miles!! GOOD LUCK!! Also, wishing luck to Tat for his two-week visit to a Monastery in Vegas!! We will miss you!!
**Just seems to be a recurring theme that if I don’t get the WOD posted in the morning before work it’s just not getting done before noon!!! SHEEESH…anyway I will keep it short, so I can get the WOD posted…it’s a DOOZY & A LITTLE FILTHY!! ;-P
**GOOD LUCK ONE & ALL…
“FILTHY FIFTY“
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/28 lbs.
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33 lbs.
50 45/33 lbs. Good Mornings
50 Wall ball shots, 20/14 lbs. ball
50 Burpees
50 Double unders
**So come on down & have some fun with us today!! You’ll be glad you did…well maybe not during…BUT you will feel VERY accomplished after finishing!!
**GOOD…HAPPY…HUMP DAY TO EVERYONE!! Thank goodness…I don’t know how much more my body could handle at this point!! Was supposed to take that day off yesterday…that didn’t go as planned!! 
But I will definitely be making sure I take Friday off…seeing as how I am always bordering on over-training & will most likely NEVER fully rehab my knee because of this…lol!!
**Now this shouldn’t be too devastating to complete today & it should leave minimal damage to the body for what lies for the rest of the week…it’s also a REALLY good WOD for practicing form whilst getting your heart rate going…;-P
Five rounds for time of:
135/95 pound Sumo Deadlift High Pull, 9 reps
135/95 pound Hang power snatch, 6 reps
135/95 pound Overhead squat, 3 reps
SDHP:
Hang Power Snatch:
O’Head Squat:
