Renee: “I hate Wall-Balls”
Justin: “Too Bad, suck it up”
I must say I enjoy every single session we run. It’s always fun, and something crazy always happens. Be it someone flipping off a GHD, another person doubling the workout by accident, or someone forgetting the movement they are working on completely. It’s good to see you all relax and have not a care in the world. I wonder what’s in store for tomorrow with the craziness.
Skill/Strength “Annie” Double Unders Situps 50-40-30-20-10 of each for time WOD 25 Back Extensions Bear Crawl Lap 25 Ring Pushups 4 rounds for timeEveryone destroyed Grace on Tuesday. Pretty impressive times with everyone utilizing their hips pretty effectively and efficiently. Keep it Up.
Skill/Strength Wendler: Deadlift recovery of 5e bottoms up KB Clean into a Press WOD 750m Row50 Pullins
50 Wallballs (20/14)
FHS w/ sandbag (record weight)
for time
Sunday’s first WOD of Football Gone Bad… AWESOMENESS. Finally getting through that tough initial phase of the Paleo Diet with Crystal where all you want is sugar. Amazing how I had forgotten how bad it hurt cutting out all grains and dairy, but we finally saw an improvement on our performances during WODs without intaking the sugar. So there’s hope. Remember we are posting lower prescribed weights, so that we will individually tell certain people to go heavier than the posted weight. This will bring everyone to a level playing field, and see the real contest begin.
Skill/Strength Wendler: Overhead Squat recovery of 10e uni leg KB Deadlifts & SnatchesWOD 30 (15e) Overhead Lunges (45/25) 15 Ring Dips AMRAP in 12′
Tomorrow AMs forecast says it’s going to be 85 degrees. That is good news for the fun planned. The exercises we shall be attempting are going to be listed down below, so be sure you dress appropriately. (no they are not in order) Also, I am going to start changing the prescribed weights for WODs (except the named WODs). The weights posted will be lower that normal, but this will allow the more advanced people to increase the weight. This will keep everyone on an even playing field, and allow everybody to compete more equally. CrossFit Front Range in Denver, Colorado does this, and I figured it’d be a good idea to try.
WOD (exercises) Rower Dumbbell Thrusters Rope Climb Deadlift Double Unders Ab Mat Situps Pushups Box Jumps Rope Climb Burpees Hill SprintThis is going to be a fun one. If you haven’t watched any of the live feed from the 2010 Games, I advise you to. It has the same effect as drinking a Redbull in terms of preparing for the WOD.
Skill/Strength Wendler: Overhead Squat 30e Russian Twists (8lb,4lb)WOD “Pyramid Double Helen” 3 Full Hill Sprints
63 Kettlebell Swings (53/35)
36 Pull-Ups
2 Full Hill Sprints
42 Kettlebell Swings (53/35)
24 Pull-Ups
1 Full Hill Sprint
21 Kettlebell Swings (53/35)
12 Pull-Ups for time (35 min cap)
I know I can’t wait until the fall and cooler weather. The humidity really takes its toll on the body, but imagine when it’s gone. WOD times will go down, and strength numbers will go up… Can’t Wait.
Skill/Strength work on Levers and/or Ring Handstand Pushups 5 Heavy Turkish Getups each armWOD 10 Box Jumps (24″/20″) 10 Burpees 10 Ring Dips AMRAP in 20′




















