Little reminder that CrossFit Unwavering will be putting on a special event this Saturday titled “Abby’s WOD” to support this little fighter in battling Leukemia. Click on the pic to go to the Facebook event details.
#BeastModeAbby
WOD:
10 Rounds For Time:
10 Burpees
10 Ab Mat Sit Ups
10 Push Ups
10 Air Squats
10 Pull Ups
This one is a little longer and a lot of reps, so keep a steady rhythm throughout.
Videos courtesy of CrossFit HQ. Our Snatch variation for this cycle is fairly simple, good ol’ squat snatch. This will give us a good opportunity to focus on getting a violent ip extension and then a fast drop under the bar. Goal should be a good lockout OH right when you hit the bottom of the squat. Avoid catching high and riding the bar down.
WOD:
14 Min AMRAP:
40 KB Swing (53/35)
20 Power Snatches (95/65)
10 Burpee Over Bar
For the burpee over bar, you do not have to face the bar, nor do you have to stand all the way up before jumping. Just make sure when you jump, both feet come off the ground and land together.
Recovery is so important in what we do. But, it is one of the areas we frequently forget about. Luckily, there is a great resource right here at the Fitness Center. Our very own Heather Bradbury is a licensed Massage Therapist. Her contact info is listed above, our you can inquire at the Fitness Center Front Desk. Her rates are reasonable and she is one of us, so knows what we do and what best will help work out any trouble areas. If you haven;t booked a massage through her yet, what are you waiting for?!
WOD:
50/35 Cal Row
40 Double Unders
30 Cal Assault Bike
20 Box Jump Overs (24/20)
10 Bar Muscle Ups
20 Box Jump Overs (24/20)
30 Cal Assault Bike
40 Double Unders
50/35 Cal Row
45 Min Cap
Small up & down the mountain chipper for today. Goal is keep moving through each movement. Use your transition from one movement to the other be your very quick rest periods.
Scaling Options:
DU -> attempts through 60 rope contacts -> 40 Penguin jumps
Box height -> as needed
Bar Muscle Ups -> jumping bar MUs -> C2B pull ups -> chin above pull ups -> Buddha pull ups
Videos courtesy of CrossFit HQ. For our Squat movement this cycle, we will focus on Front Squat. Focus on high elbows throughout the movement. Again, with the 5X5 week, goal is an increase each set with the last set being very challenging.
WOD:
21-15-9
Double DB Front Rack Lunges (per leg) 50/35
HSPUs
Quick demo on the Front Rack Lunges. Do the required number of reps PER leg; meaning first round is 21 with right, 21 with left (42 steps total), then second round, 15 with right, 15 with left (30 steps total), then final round 9 with left, 9 with right (18 steps total). Don;t foret, just have the back knee kiss the ground. Slamming the knee down does you no good….and hurts…
Scaling Options:
DB weight -> as needed
HSPUs -> pike push ups
Video courtesy of Norcal CrossFit. Quick demo of Pike Push Ups.
Video courtesy of Rogue Fitness. For our pushing movement this cycle, we will focus on push press. Goal should be drive through the legs as you come out of the dip, and squeeze the legs to prevent a re-dip (no push jerks). Goal is to increase weight each set this week so the last set of 5 are pretty challenging.
pic courtesy of Holiday Calendars. Happy Labor Day. The gym will be on Holiday hours, but come in and do a special memorial WOD…
WOD:
pic courtesy of hotshots19.crossfit.com
“Hotshots 19”
6 Rounds For Time
-30 Air Squats
-19 Power Cleans at 135/95
-7 Strict Pullups
-Run 400m
Compare to 19Dec2014
video courtesy of CrossFit HQ
On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.
Hear what this event meant to the families, friends, and members of the community who came out to support the cause.
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. If you would like to donate to the cause, click the picture above to go to the HotShots1 website. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families
Any meters above or below 100 per round = the number of penalty moves
Rnd 1-5 – burpees
Rnd 5-10 – Toe2Bars
Videos courtesy of CrossFit HQ. Goal is to stop exactly at 10M each round. If you go over or under that, then do one rep of the penalty movement for every meter you went over or under. Finish your penalty reps before moving on to the next set. Since there are enough rowers, do each round as a class. See who can get the best (lowest number of penalty reps) score in the game.
WOD:
EMOM for 20
Odd min – 1 Rope Climb
Even min – 10 Box Jumps (24/20)
In today’s WOD, finishing fast is not the goal. Rather, focus on good form and efficiency in the movements:
Rope Climbing –
And Box jumps –
Scaling Options:
Rope Climb -> 3 rope walks or 1 successful leg raise/pinch and pull up, as seen in this video ..
Video courtesy of Rogue Fitness. Our pulling movement for this cycle will be the Sumo Deadlift. As stated in the video, get the hips lower than your shoulders before you begin the pull. As you wind up the hips do do this, put some tension on the bar so when you do initiate the pull, you won’t put a snap on the biceps.
WOD:
Partner WOD
18 Min AMRAP:
200m Run Together
20 Deadlifts (315/220), alternating every 2 reps
Scaling Options:
Run -> 250M row
Bar weight -> as needed. Goal is 80% of 1RM
Cool Down:
Hang from pull up rig – accumulate 3 min hang time
*Tabata = 8 rounds of 20 sec work, 10 sec rest. So, do all sets of Thrusters before going to Pull Ups, and all sets of pull ups before going to dubs, then all sets of dubs before going to ab mat sit ups.
As you will read in the Scaling section, there is no scaling on Double Unders today. For those who do not have DUs, the reason is, we want to take today to practice getting the technique down. So, you get eight 20-second working sets to attempt to get some DUs in. Go for it!
Compare results to 2Nov2015
Scaling Options:
Bar weight -> as needed. Should be the weight you use for Fran
Pull Ups -> Buddha Pull Ups
DUs -> no scale, if you do not have DUs, today you will get 8 rounds of 20 sec practice
Ab mat sit ups -> feet anchored
Cool Down:
2 min of alternating downward dog/cobra 20 sec holds
Joint Strike CrossFit 