WOD 9272- Monday
Eddie banging out situps.
As many rounds as possible in 12 minutes of:
20 One-Arm Dumb bell Snatch (10 each arm)
(25-30% of bodyweight. Scale accordingly.)
20 Jumping Lunges (10 each leg)
40 Double Unders
Post number of completed rounds to comments.
Handstand progressions, part 3 CrossFit Norcal
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Maura warming up. Happy belated B-day Maura!
WOD 9271- Sunday
Front Squat 3 X 3 then Back Squat 12-20
Accesssory WOD:
10-8-6-4-2 Power Cleans
50-40-30-20-10 Sit Ups Alternating Power Cleans and Sit Ups.
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WOD 9263- Saturday
Billy post WOD.
Press 3 X3; 12-20 @ 75 % 5RM
Accessory WOD for Time:
15 ring push ups, 20 pull ups, 10 box jumps
11 ring push ups, 16 pull ups, 10 box jumps
7 ring push ups, 8 pull ups, 10 box jumps
3 ring push ups, 4 pull ups, 10 b0x jumps
Reminder: Hand in, email, fax, copy your journals to your coaches for the Goals Challenge this weekend, or pay in burpess.
The Benefits of Intermittent Fasting Fitness Spotlight
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Rest day – Friday
Andy’s making progress on his double under goal. Are you?
Go for a run before the snow comes, again. Try a 1/2 “Griff“, 400m run, 200m backwards, 400m run, 200m backwards for time.
Week 3 of the Goals Challenge is done. If you’re in on the challenge and we haven’t seen your journal yet, this is the last chance to check in. Take some time to reflect back over the last few weeks and make your adjustments going forward. What are you changing and why? Post to comments.
Reintroduce, Rotate and Reflect Fitness Spotlight
Fitness As A Fulltime Pursuit Wall Street Journal
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WOD 9269- Thursday
Mikey violently shrugs during power cleans.
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
Scale accordingly.
Destress Your Life Modern Farager
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Rest Day – Wednesday
Brandy and Naz "We're watching you!"
Go play in the snow.
We’re almost done with week 3 of the Goals Challenge. Time to pony up journals. Email, scan or hand in your journals to us so we can check up on your progress. Have you noticed changes? If so, what are they? What do you attribute the changes to? Have you cleaned up your diet? Have you been coming more consistently? Post to comments.
The “11 Best Foods You Aren’t Eating” NY Times
Finding Quality Food Fitness Spotlight
Healthy Eating Out Fitness Spotlight
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WOD 9268- Tuesday
Nazly fights to get an extra round during the WOD.
3 rounds of 1 min of max reps at the following stations:
Knees to Elbows
Wall ball
Box Jumps
Med Ball Cleans
Push Press
2 min rest in between rounds. Post total reps as your score.
Personal Goal Setting Modern Forager
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9267-Monday
Erin hard at work on Sumo Deadlift High Pulls.
WOD
Deadlift
3×3
Acessory WOD:
3 Rounds for time of:
7 Deadlifts M 225lbs/ W 185 lbs Scale as needed.
10 Burpees
Big Benefits From Eating Less Salt NY Times
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WOD 9266- Sunday
Mobility work is essential.
100 Sumo Deadlift High Pulls 45lbs M/30 lbs W
Take bar from mid shin to under your chin.
50 Thrusters 45lbs
30 Pullups
Skill Work: Snatch
The World of Coconut Products Mark’s Daily Apple
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WOD 9265 Saturday
Wil catches his breath after killing Monday's WOD.
Back Squat 3 X 3
Acessory WOD 3 rounds:
16 Dumb bell Swings
3 Bear Crawl across width of room forward then backward
6 Dumb bell Push Jerks
Skill Work: L-Sit total 2:00
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