The Tuesday 6:00pm WOD getting their Row on!
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“I’m Burying You”
In Teams Of Two, Complete The Following For Time:
100/70 Calorie Bike
100 Deadlifts (225/155)
100/70 Calorie Bike
50 Wall Walks
100/70 Calorie Bike
100 Deadlifts (225/155)
100/70 calorie Bike
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“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”
-James Clear
Mike F. is pushing through the Floor Presses During Tuesdays WOD!
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“OPEN TEST”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees 🙂
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatches (145/100)
10 Ring Muscle-Ups
*Score = Rounds + Reps
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CONNECT
Human beings are social animals. One individual, no matter how powerful, how clever, cannot survive without other human beings. So the best way to fulfill your wishes, to reach your goals, is to help others, to make more friends.
How do we create more friends? Trust. How do you develop trust? It’s simple: You show your genuine sense of concern for their well-being. Then trust will come. Without trust, there is no friendship.
Valentines Day Fran!
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“STICKWITU”
5 Rounds:
1 Minute Max Calorie Row
1 Minute Max AbMat Sit Ups
1 Minute Max Kettlebell Swings (53/35)
1 Minute of Rest
*Score = Sum Total Reps
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THINK
“The five most dangerous words in business are: Everybody else is doing it.”
-Warren Buffett
Just because so many people are doing something, doesn’t mean it is the right thing to do. Listen to your instincts. Follow your heart and blaze your own trail.
-Sarah Gardner (Daily JAM)
Ellen and Casey are getting pretty intense with their “Booty Sprout” workouts!
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“Y Tú?”
Every 2:00 x 10 Rounds:
2 Rope Climbs
Max Meter Bike
*Score = Sum Total Meters
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TRAIN
Assessing Health by Measuring Fitness || Chasing Excellence with Ben Bergeron
Justin is powering through last weeks Lunges!
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“TWO SEATER”
For Time:
500m, 750m, 1,000m, 1,500m Row
*After every Row, 25 Double Dumbbell Floor Press (50/35)
*Score = Time it takes to complete the workout
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SLEEP
February Sleep Challenge!
-Quantity
-Quality
-Consistency
Ben Talks About February Sleep Challenge
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The 2022 NOBULL CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. And the best part…it all happens here at CFD!
Join hundreds of thousands of participants for the Open on February 24 and let’s see where you stack up! Registration is live, click here to get started.
PART 1: THRUSTER
7-5-3:
Thrusters
*Score = Heaviest Load
PART 2: “FRAN”
21-15-9:
Thrusters (95/65)
Pull-Ups
*Score = Time it takes to complete the workout
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EAT
A Day of Eating | Chasing Excellence
Don’t forget to spend some time on your mobility this weekend!
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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
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“1/2 GOAT DAY”
On the Minute x 20:
Odd Minute: Machine Calories
Even Minute: “Goat” Movement of Choice
*”Goat” is a word used in CrossFit to describe a movement that is challenging for us
*Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
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SUNDAY REGENERATION
For Total Reps:
1:00 Max Hollow Body Rocks
1:00 Max AbMat Sit Ups
1:00 Max Bodyweight Glute Bridges
1:00 Max High Plank Shoulder Taps
1:00 Rest
Let’s get our run on!
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“CAITLIN”
For Time:
2,000 Meter Row
120 Calorie Bike
1,600 Meter Run
*Score = Time it takes to complete the workout
[Time Cap = 30 Minutes]
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Well done is better than well said.
-Benjamin Franklin
Talk is cheap.
Anyone can talk.
Not everyone chooses to do.
Christy is making a strong comeback as she works through her Ring Dips!
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PART 1: OVERHEAD SQUATS
On the 2:00 x 5 Rounds:
3 Overhead Squats
*Score = Heaviest Load
PART 2: “ENCORE”
For Time:
21-15-9:
Overhead Squats (135/95)
Chest to Bar Pull-Ups
Directly Into…
45 Bar-Facing Burpees 🙂
*Score = Time it takes to complete the workout
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CONNECT
Connect with ourself and our breath is a key part to our overall health.
Why we breathe Regulated by the autonomic nervous system, inhaling oxygen is an unconscious process. Fortunately it’s an unconscious praxis, otherwise we simply wouldn’t have a break, as we’d have to deal with it incessantly. The amount of oxygen that we inhale through our breathing, influences the amount of energy that is released into our body cells. On a molecular level, this progresses via various chemical and physiological processes. Breathing is the easiest and most instrumental part of the autonomic nervous system to control and navigate. In fact, the way you breathe strongly affects the chemical and physiological activities in your body. Throughout the years, Wim Hof has developed special breathing exertions that keep his body in optimal condition and in complete control in the most extreme conditions. The breathing technique is first and foremost premised on inhaling deeply and exhaling without any use of force!
https://www.wimhofmethod.com/breathing-exercises
Gina and Erik are killing it as they work through their Push Jerks!
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“S(CORE)BOARD”
For Time
50-40-30-20-10:
Front Rack Reverse Lunges (45/35)
AbMat Sit-Ups
Calorie Row
*Score = Time it takes to complete the workout
[35 Minute Time Cap]
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THINK
“Seek not goof from without; seek it within yourselves, or you will never find it.”
-Epictetus
When something goes well, it’s easy to recount the actions we took to make it happen. When something doesn’t we may do the opposite and place the blame on external factors, not ourselves.
A core tenant of mental toughness is responsibility.
We must accept that we played a role in all of our successes AND failures.
