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Clohan… looks easy on paper, but in reality… it was ridiculous. The weekend is finally here, and it’s a 3 day weekend. Thank goodness. Also, tomorrow is supposed to be a HI of 78 degrees with alot of wind… EXCITING. With that being said expect some running in the WOD. And Plz go hard.
Clohan... the aftermath. Nice work Andrew.
WOD “Daniel” 50 Pull ups FHS 21 Thrusters (95/65) 2 FHS 21 Thrusters (95/65) FHS 50 Pull ups for time rest 5′ then: 10e Sledge Hits 4 Tire Flips w/ jumps 1 Full Sled Drag 5 rounds for time
Well as most of you have been informed in person it was time to rewrite it in the post. We had continuously extended the end date for the paleo challenge so that everyone would be able to really crank it up, but it’s time for it all to come to an end. The end is the weekend of the 17th of September. So be sure those of you who got in the challenge get the end picture and measurements taken. That way the outside body judge can determine a winner. Well we got some cooler weather in the future, and they say that it’s here to stay. Awesomeness!!!
Deb on her way to the top score in Wednesday's WOD
WOD “Clohan”
30 Back Ext 1 Lap Bear Crawl 30 Ring Dips 1 Lap Bear Crawl 4 rounds for time
Yesterdays WOD, as Jake would say, was BRUTAL DUDE. Having an AMRAP with all weights, no body weight, is a bit tough; but we got through it. Womens highest round goes to Deb with 9+3 SDHP; Justin with 13. For those of you who wanted to compare your score to other athletes go to www.crossfit.comand scroll down to comments for yesterdays post and click that link.
There is no skill strength tomorrow. You can start the workout as soon as you are warmed up, no later than the normal start time. If you walk in and people are working out, STAY OUT OF THERE WAY. See you soon.
Skill/Strength None
WOD 20 Box Jumps (24”/20”)
20 Wall Ball (20/14) 20 Double Unders
20 Swings (53/35) 20 ABMat Situps
4 rounds for time
Caleb working on some 24 inch box jumps or should it be climbs.
7 Hang Power Cleans (95/65) 10 Sumo Deadlift Hi Pulls (95/65)
Monday’s WOD was brutal, I know. A fun little gut check. Tuesday is designed to be completely different. Fabricating some new equipment in the near future: weight pins for the bumpers to be suspended from on the Sorinex rig, and prowlers. Prowlers are push or pull sleds that are ridiculously tough. Imagine doing this up the hill (Oh I can’t WAIT)
Scary Intensity by Jake
Well we as always have some warm weather scheduled for tomorrow, so be sure to drink plenty of water. Don’t try eating just before you stop on over, that’s just plain dumb, and you’ll be paying for that later. Thank goodness for the invention of a roof to keep the sun off us. Be sure you get there with ample time to get stretched out before the start of our work. DO MORE WORK FASTER (quote from CrossFit Games)
WOD 3 rounds of: FHS 3(10 Ring Pushups, 10 Swings 54/35, 1 Rope Climb) for time
Remember there is no skill/strength work so be over at 5:15. We got a normal ridiculous weekend planned, so bring your “A” Game.
Justin back squatting during the Friday WOD.
WOD “Justin” 25 Wallball (20/14)
25 Back Ext. 25 Push Jerks (135/85)
25 Hang Power Cleans (135/85) 3 rounds for time rest 5′ then: 20 Box Jumps @ 20″ 20 GHD Situps 20 Dips 4 rounds for time then immediately complete a 400m row sprint
Monday we did the first WOD at the 2010 DV/MD/VA sectionals, Thursday we did the 2nd WOD from the 2010 Superfit Games. Everyone did surprisingly well and we weren’t in a true competition environment with tons of different athletes from different affiliates. When the competition is like that man does adrenal give you a bust. You will be nervous before the judges say GO, but once they do the butterflies will disappear immediately. SO go sign up for the Charlottesville games January 22-23 (link)
- Parker lying down on the job like always. HA
WOD max rounds in 10′ of:
10 Back Squats (135/85)
20e Russ Twists (14/10) then immediately complet: 1 FHS 100 AB Mat situps for time
New machinery to make new equipment arrives today. Very excited about using the knowledge attained through years of school (before changing majors) in creating alot of new toys for the gym. Best part is the majority of things aren’t difficult to fabricate, and weekends look like a great time to do the fabricating. There is one change to the schedule that doesn’t really affect anyone. It came to my attention that alot of you are die hard Redskin fans (don’t ask me why), and that would mean Sunday WODs are out with the time change. With that being said we are changing that WODs time back to 9AM. Remember there is no skill strength on Sundays so you don’t have to be over until 8:45. Also, bear in mind that as it gets colder the gym will get colder, so that early Sunday morning in the winter will be like a large barrel of coffee for you. In conclusion, dress appropriately.
Here is an awesome video from Ross Training, that I will say everyone did just as good as w/ the DUs.
Deceptively tough, is all I really need to say in regards to Tuesday’s WOD. Burpee lateral hurdle jumps I have a strange feeling everyone if going to be putting on that list of movements they “HATE”. In the meantime let’s talk about pre-WOD and post-WOD activities. You should all be doing the Catalyst Athletics Dynamic warmup if you are unsure what to do. Your body needs to be ready to perform at the start of the clock, NOT warming up as you complete the WOD. This will only hurt your scores and lead to injuries. So, stop making excuses saying you don’t have time to. Start doing the warmup movements at home when you’re doing dishes, while talking on the phone at the office, or wherever you are.
An appropriate warm up will result in an:
- Increased speed of contraction and relaxation of warmed muscles
- Dynamic exercises reduce muscle stiffness
- Greater economy of movement because of lowered viscous resistance within warmed muscles
- Facilitated oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures
- Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
- Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
- Allows the heart rate get to a workable rate for beginning exercise
- Mentally focused on the training or competition
Post WOD (colldown) is just as important. This is the time you do your classic static stretches. Here you can work on that flexibility, and really get your body back on the right track before you take the hill walk of shame back to the cars.
An Appropriate coold down will:
- aid in the dissipation of waste products – including lactic acid
- reduce the potential for DOMS
- reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities
- reduce the level of adrenaline in the blood
- allows the heart rate to return to its resting rate
Parker rocking our new shirt while completing a modified Cindy type WOD.
FHS 3 rounds for time
