CrossFit WOD, January 3, 2019

Jan 3rd

Skill
Metcon (AMRAP – Reps)
Double under Progression 2 Rounds: 1 min each:
Singles
Fast singles
High jumping singles
Rest
Single single double
Doubles
Backwards

*Max unbroken DU test at end of skill time

Metcon
Metcon (Time)
2 Rounds:
50 Double unders
25 Hang power cleans 95/65#
50 Double unders
25 S2OH
50 Double unders
25 Back squats
Metcon (Time)
2 Rounds:
100 SIngle unders
25 KBS
100 Single unders
25 Push ups
100 Single unders
25 Goblet squats

CrossFit WOD, January 2, 2018

Jan 2nd

Weightlifting
Deadlift (5-5-5-5-5)

Metcon
Metcon (AMRAP – Reps)
Fight gone bad clock: 3 rounds 1min each

GHDSU
Bike
DB snatch 50/35#
50 ft Farmer carry 53# kbs
Ring dips
Rest

Metcon (AMRAP – Reps)
Fight gone bad clock: 3 rounds 1min each

Sit ups
Row
DB snatch
50ft Farmer carry 35# kbs
Push press (empty barbell)
Rest

Goodbye, 2018!

Happy New Year!

…And what a year it has been! I love the new year. It brings a great energy to people and whether you do resolutions or not, the new year tends to draw our attention to evaluating the past and setting our sights for the future. When doing this, proceed with care and maybe a couple other things…

Be Realistic. My wife and I just had a baby! Frances is 3 and a half months old and if she has taught me anything, it’s been about patience and setting realistic goals. I’m talking about the kind of goals that help you get stuff done when you are working with 20-minute random windows of a baby napping!

So while I am deciding on what I want 2019 to look like, I am definitely going to remember to not bite off more than I can chew, but work on building balance in my life with my family, my profession, and my fitness.

Be a creature of habit. The most successful people we have in the gym are consistent. That’s what it takes. With whatever you are doing, you have to take daily action steps to get there. It has to be a priority and you have to have a plan. Make your plan, by writing out the end goal or resolution you have for this year….like what could you complete by the end of December and then work backwards drafting the steps it’ll take to get there. If you don’t know the steps, then step 1 is RESEARCH. I’ve heard google is great…

Prepare yourself for a fight. Whenever we make life changes, their is going to be a phase of adaptation. This adaptation can be rocky and tiring as you are choosing to use your time in a new way.  Plus, the bigger the goal, the bigger the shift in our time and energy. That said, know there will be struggles and their will be failures. Be okay with that. Everything great I have learned, if anything at all, has come from struggle. Struggle brings us closer to what we value and these moments provide us with an opportunity to practice becoming stronger.

Finally, I will ask you to do something I never do and that’s ask for help. Bring those around you into your new goal and let them know how they can be a part in helping you be successful. This can look like having a workout buddy that you meet for classes or planning a food prep date with friends. Seeking help from others isn’t just about motivating you to stay on track, but demonstrates that you care about yourself. Speaking from the coaches perspective, I know it’s always an honor when someone shares with me what’s important to them.

Thank you everyone for a tremendous year, and here’s to 2019!

CrossFit WOD, January 1, 2018

Jan 1st

Gymnastics
Metcon
3 sets:
10 Straight arm pull ups
10 Tight beat swings
30sec Hollow rocks then…

2 sets:
5 Strict
5 Kipping
5 Kipping C2B
5 Butterfly

Metcon
3 sets:
10 Straight arm pull ups
10 Tight beat swings
30sec Hollow hold then…

3 sets:
5 Banded strict
3 Negatives (jump up and lower over 5-8 seconds)

Metcon
Metcon (Time)
Partner rowing "Helen"
6 Rounds:
250m row
21 KBS 53/35#
12 Pull ups

*Partners alternate each movement
Metcon (Time)
Partner rowing "Helen"
6 Rounds:
250m row
21 KBS 35/26#
12 Jumping pull ups

*Partners alternate each movement

CrossFit WOD, December 28, 2018

Dec 28th

Metcon

Gymnastics
Metcon
5 sets:
6 Parallette shoot throughs
5-10 toes to bar

1 Shoot through= Push up + shoot + dip + shoot
Metcon (AMRAP – Reps)
1k row/ski while partner does amrap of Box jumps

500m row while partner does amrap of Pull ups

250m row while partner does amrap of sit ups

CrossFit WOD, December 27, 2018

Dec 27th

Metcon
Metcon (AMRAP – Reps)
15min EMOM: "Macho man" 135/95#
3 Power cleans
3 Front squats
3 Jerks

RX+ 185/125#
Metcon (AMRAP – Rounds and Reps)
15 min amrap:
3 Power cleans
3 Front squats
3 Shoulder to overhead

Aim for 15 rounds (EMOM) but if that isn’t realistic find a pace that you can keep moving at

CrossFit WOD, December 26, 2018

Dec 26th

Warm-up
Warm-up
4 Sets:
30 Jumping jacks
10 Scorpions
15 Squats
10 Sit ups

Metcon
Metcon (Time)
At home/travel wod

2 Rounds:
50 Burpees
75 Double unders (150 Single unders)
100 Lunges

CrossFit WOD, December 24, 2018

Dec 24th

Warm-up
Warm-up
Burpee amrap to the song "It’s beginning to look a lot like Christmas" then:
3 sets:
10 Scorpions
10 Lateral lunge with knee tuck
45sec Hollow hold

Metcon
Metcon (Time)
12 Days of Christmas at home version
1 min Wall sit
2 Inchwoms
3(0) sec high knees
4 Sprinter sit ups
5 Squat jumps
6 Burpees
7 V-ups
8 Lunges
9 Push ups
10 Double unders (2x single unders)
11 Jumping jacks
12 Mountain Climbers (&1&2…)

Merry Christmas Eve Iron Athletes!