Em is all smiles as she works through her Cleans!
__
“Adderall” [BENCHMARK]
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)
__
“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.”
~Mario Andretti
the 8amers working through their Power Cleans!
__
Part 1: Bench Press
On the 3:00 x 5 Rounds: 3 Bench Press (Same Weight Across)
Part 2: “Bundle Up”
AMRAP 10:
5 Pull-Ups
30 Double-Unders
10 Push-Ups
__
“Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.”
~Lee Haney
Laura wants to remind you to get your Zone 2 training in this weekend!
__
Run 2-3 Miles
Cardio Respiratory Endurance
Cardiovascular Endurance training is often referred to as Long Slow Distance (LSD) or Zone 2 (Z2) training. It is performed at low intensity – essentially the point where you can still comfortably hold a conversation. This lower intensity allows for great volume of work, which increases capillary and mitochondrial densities in your muscles, increases in the strength and size of your heart muscle, increases blood plasma volume, improves endurance (you can go longer before getting tired), burns fat, and increases your ability to recover.
It is easy to push zone 2 training sessions a little too fast. It is better to be on the too slow side as opposed to too fast. These runs shouldn’t lead to high levels of local muscle fatigue and/or soreness, but more of a general overall fatigue. The longer runs should leave you a little sleepy and hungry, but not beat you up.
We choose to do our Cardio Endurance training once per week on Sundays, and we choose running because of the carry over to real life – self-powered, bi-pedal movement across the earth (but you can use a bike or rower if you prefer).
If you have 30 minutes to train you will do a 2-3 mile run. If you have 1-2 hours to train on a Sunday you will climb in distance for three weeks, then reset back one week. This “wave progression” allows you to add volume without physically or psychologically overloading.
__
“A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.”
~George Bernard Shaw
Julie and Brandon are looking strong as they work through their Rope Climbs!
__
“ShipShape”
[TEAMS OF 2]
On the 5:00 x 5 Rounds:
30/24 Calorie Row
6 Rope Climbs (15′)
Max Calorie Bike
* You-go-I-go style
__
“Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.”
~Denis Waitley
Nick is looking festive as he works through his Halloween Deadlifts!
__
Part 1: Power Clean
On the 3:00 x 5 Rounds: 5 Power Cleans (Same Weight Across)
Part 2: “Achoo”
AMRAP 8:
30 Double-Unders
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell: (135/95)
__
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”
~Lou Holtz
Baylie is 80’s fit as she comes in from her run!
__
“Run it Back”
On the 4:00 x 6 Rounds:
12 Pull-Ups
21 Kettlebell Swings (53/35)
400 Meter Run
*Score = Enter times for all rounds. The score is the slowest round.
__
“Silent gratitude isn’t much use to anyone.”
~Gertrude Stein
More fun Halloween costumes!
__
Part 1: Bench Press
On the 3:00 x 5 Rounds: 5 Bench Press (Same Weight Across)
Part 2: Rahoi
AMRAP 8:
12 Box Jumps (24″/20″)
6 Thrusters (95/65)
6 Bar-Facing Burpees 🙂
Inspired by the Hero Workout, Rahoi which is typically an AMRAP 12.
__
“Perfection is not attainable, but if we chase perfection we can catch excellence.”
~Vince Lombardi
Some of Saturdays awesome costumes! Happy Halloween!
__
Reminder: There will be NO evening WODs tonight due to Halloween! We hope you all have a happy and safe holiday! Feel free to wear your Halloween costume to the WOD today!
__
RABBIT’S FOOT
5 Rounds For Time:
200 Meter Run
21-18-15-12-9 Toes to Bar
200 Meter Run
21-18-15-12-9 Deadlifts (185/135)
Time Cap: 30 Minutes
__
“You are what you do, not what you say you’ll do”.
~C.G. Jung
With the advent of social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.
Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.
“I can’t hear what you’re saying, because your actions speak so loudly.”
When was the last time you said you were going to do something, but didn’t actually follow through? What stopped you from taking action?
Matt is looking strong as he works through his Kettlebell Swings!
__
Attention: There will be NO evening WOD’s this Tuesday (Halloween), thanks for understanding!
__
Part 1: Overhead Squat
On the 3:00 x 5 Rounds: 5 Overhead Squats (Same Weight Across)
Part 2: “Overhead Costs”
AMRAP 10
10-20-30…
Overhead Squats (95/65)
15-25-35…
Calorie Row
*Increase by 10 squat and 10 calories each time until time expires.
__
Don’t forget to get your weekend mobility on!
__
Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
__
“Chest Bump”
4 Rounds For Time:
400 Meter Run
20 Dumbbell Bench Press
100 Meter Farmers Carry
Dumbbells: (50/35)’s
Time Cap: 30 Minutes
__
“The opposite of play is not work. The opposite of play is depression.”
~Brene Brown
Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.
Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”
When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.
Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.
What did your first day of CrossFit look like? What made you come back? What made you have the desire to compete?
