Nope James isn’t dying, he’s just exercising!
__

It’s Benchmark Friday!

__

Benchmark WOD

“Nancy”
Compare to 04/22/16
5 rounds for time:
400 Meter Run
15 Overhead Squats 95/65

“Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with a high heart rate. Logging this workout and all benchmarks in an app or in a notebook will be useful to look back upon the next time we do “Nancy.”

“I like to listen. I have learned a great deal from listening carefully. Most people never listen.”

~Ernest Hemingway

img_8601

May 4, 2017

Friday May 5, 2017

Nope James isn’t dying, he’s just exercising! __ It’s Benchmark Friday! __ Benchmark WOD “Nancy” Compare to 04/22/16 5 rounds for time: 400 Meter Run 15 Overhead Squats 95/65 “Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with […]
May 3, 2017

Thursday May 4, 2017

Ian is making sure to take out all of his anger on the Deadlifts during last Thursday’s WOD! __ WOD Option 1: “Bumper Boats” 3 Rounds: 500 meter Row 25 Sit-Ups 20 Strict Presses (75/55) 15 Deadlifts (205/145) Option 2: Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on […]
May 2, 2017

Wednesday May 3, 2017

Kenzie is looking strong throughout her Kettlebell Swings! __ WOD “Make It Rain” For time: 21 – 15 – 9 Bike for Calories Kettlebell Swings (53/35) 21 – 15 – 9: Row for Calories Burpees 🙂 21 – 15 – 9: Medball Cleans (20/14) 200 Meter Run “I learned the value of hard work by working hard.” ~Margaret Mead
May 1, 2017

Tuesday May 2, 2017

Lisa is keeping great form throughout her Kettlebell Swings! __ WOD “Dip Stick” AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 Power Cleans (155/105) The reason we choose ring dips over stationary dips is the neurological factor. The instability of the rings requires more strength, accuracy, balance, and coordination. Even if we are tailoring today’s workout, jumping […]