19.5 comes out at 7:00 P.M.!!! Any predictions?
I just want to tell all of you how amazing you are! The improvements on OHS yesterday were great. Remember PR’s can take place in numerous ways. Improvements in form and technique are also forms of personal records. It is not always about the weight, it is about how you are improving as an athlete. Keep continuing to work hard and striving to be a better athlete. Time and effort will produce results! The Crew is extremely proud of all of you!!!
15’ Handstand Walk
35 Abmat Sit ups
2 Rope Climbs (6 K2E/Pullups)
20 Alternating DB Snatch
3 x 1 minute
1 minute rest between!
How much is a year of your life worth? It's hard to get a grasp on time that you haven't lived yet... but what if the year you save is this year? The next?
The heart needs it's own blood supply. It is not simply pulling blood from it's interior plumbing. Healthy blood flow ensures that your entire heart gets the blood and oxygen it needs, and it keeps the nerves that tell your heart to work healthy and pulsing along like they should. An unhealthy heart often has limited ability to contract, or limited blood to sections of the heart that need specific chemicals to operate. A block to these areas eventually cause tissue damage (heart attack) and once dead, that tissue never repairs. Physical activity has been shown to add 1.2 to 3.5 years to your total life. Keep in mind that this time is often disease free because you'll be actively maintaining your body, which leads to an overall increase in life quality. The younger you are, the more of an effect it will have over your lifetime, but starting physical activity after age 50 still has a tremendous impact in your heath and life quality.
What helps get you the longest life? Aerobic, unfortunately. So get out there and get the miles in. METCON fitness gives you the ability to resist injury and move yourself. Cardio gives your interior the maintenance it needs to remain a clean well operating machine.
5 Burpee Over MB
10 MB Sit ups
15 KB Swings
OHS (Overhead Squat)
E3MO3M (Every 3 minutes) up to 1RM
E3MO3M work up to 5RM
800m Cool down Jog
Do more cardio. It keeps your heart healthy.
Let’s talk about death! Since I have your attention for about 10 seconds, here we go:
You gonna die. Can’t prevent it. BUT we can help prevent some of the causes, and give you some better quality time before you are worm food. There is a direct benefit from exercise and a positive social atmosphere. We're here to give people a better quality of life... looking good in a swimsuit is just a bonus.
If you have a family member, friend, or someone you just don't mind that much and they are at risk for any of this, you need to get them off their ass and get to work. I don't care where they go or what they do (although I'd recommend CrossFit Granbury) as long as they are active.
Let's look at some stats. There is a link next to each topic with some info on how fitness helps. So here we go:
According to the CDC, 2016 death rates:
Heart disease: 635,260 - We help prevent this.
Cancer: 598,038 - We are a support group that help people through this.
Accidents (unintentional injuries): 161,374 - Fitness directly impacts accident survivability
Chronic lower respiratory diseases: 154,596 - Yup. We help with this.
Stroke (cerebrovascular diseases): 142,142 - Again. Fitness is proven to help.
Alzheimer’s disease: 116,103 - Yes.
Diabetes: 80,058 - Pretty obvious.
Influenza and pneumonia: 51,537 – Fitness fights the flu.
Nephritis, nephrotic syndrome, and nephrosis: 50,046 - Yup. Talk to a doc.
Intentional self-harm (suicide): 44,965 - Absolutely. Community social activity directly impacts emotional and mental health.
5 Rounds (90 second rounds to complete)
5 DL (Moderate Weight – you can add each round)
WOD: (Try to meet the time goals, but if unable to complete it, just use a 20 minute time cap for as far as you can get!)
5:00 minutes to complete:
5 Pull ups
10 Push Ups
15 Air Squats
Another 5:00 to complete:
10 Pull ups
20 Push ups
30 Air Squats
Another 5:00 to complete:
20 Pull ups
40 Push ups
60 Air Squats
Another 5:00 to complete:
40 Pull ups
80 Push ups
120 Air Squats
10 Box Sit ups
10 Glute Bridges
20 Russian Twists
If you haven't been to this gym before, stop reading and start typing. Send us a text. Help us fight laziness, weakness, obesity, disease and malaise. I wish we could help you through the magic of the internet, but it's going to take a little bit of faith, sweat, and motivation to bridge the gap between you and us. Get off your duff, and get to the gym. 781-462-7147
Happy Day After St Paddy's! I hope you're still hungover, and in my class. It's go time, you green beer chugging machine... and it's my sole intent in life to give you the best whoopin' in your hour that I can give just shy of actually fighting you. So let's work off that beer weight!
Hips and Shoulders
Work up to a heavy Power Clean
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
WOD: (30 minute time cap)
1 Power Clean (225/155)
Do you or someone you know suffer from chronic meh? Lack of motivation? General or specific laziness and can't get off the couchitis? Please call this toll free help line and we can help. 781-462-7147
It’s that time again. 19.4 is here!! Come join the fun at our Friday Night Lights event starting at 5:30pm. Wear your super hero attire. Come to workout or just to cheer. The more the merrier.
For total time:
3 rounds of:
10 snatches (95/65)(65/45)
12 bar-facing burpees (two foot jump)(Step overs)
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups (scaled: chin over bar pull-ups)
12 bar-facing burpees (2 foot jump)(step overs)
Time cap: 12 minutes
Any predictions on 19.4? Whatever it is I am sure it will be a killer workout.
How have you been taking care of yourself? Remember fitness is not just about the physical....but also the mental aspect. Inside and outside of the gym needs to be a balanced way of life. Take care of yourself...in and outside of the gym!
Work Hard. Stay Humble.
15 Cleans @ bodyweight
10 Single Arm DB Row per side
1000 m Row
21 Ab Mat Situps
Good read, The future of CrossFit by Greg Classman https://boxpromag.com/greg-glassman-on-crossfits-new-direction-%EF%BB%BF/
A: 200 m row
B: 10 burpees
(every round switch roles, each buddy should row and burpee 3 times)
Teams of 2-3
Max Weight in 20 minutes using presses, squats, DL’s, G2O, etc – each person on the team lifts at least 12,500#’s each. Optional: every 5 min do a 400 meter row
100 Buddy Plank High 5’s
Introducing fitness is one of the best things you can do for your children. At an early age kids learn to mimic, grow and overcome by watching others. At CrossFit Kids we like to teach the kids new skills and drills they will use not only in class but also in life and sport. The meaning of Health is: Fitness over a lifetime. If you want to be healthy forever, start early and never stop moving. Speaking of moving, let’s work our vestibular system a little today and get upside down =) see you at the gym!
5 Rounds for time of :
1 minute HS Hold
Strict MU’s (Progressions)
1000m Row for time
10 DB Snatch/side
10 DB Side Bends/Side
5 Rounds for time of:
21 Back Squats (135/95)(115/75)(95/65)
1 Legless Rope Climb
Foam Roll Glutes and lats
It's the 4th week of the Open! We hope ya'll had an awesome weekend! This week is going to be interesting with so many people traveling during Spring Break. If you're out of town, stay safe, have fun, and go find a gym to drop in to!
Thursday was a pretty epic day for running!
Friday Night Lights is here again! Hello 19.3!!!
Remember the theme tonight is "NEON/80's" - check your teams FB page tomorrow for our weekly challenge! Clue... You may want to study up on your 80's trivia... movies, music, events, etc...
Keep scrolling down for the official 19.3. If you are going to do one of our regularly scheduled classes, (remember, no 5:30pm today... FNL starts at 5:30!) you can do 19.3 as is, or you can turn this into a 20 minute AMRAP.
Shoulder mobility, go over movements
20 minute AMRAP
20ft Dumbbell Overhead Lunges
10 Dumbbell Step-ups
5 HSPU (Pikes Push ups)
20ft Bear Crawl
Abs with Shawndi :)
Official 19.3For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Tiebreaks: After final box step-up
and final handstand push-up
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54)
*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15:
*Boys use 35-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Girls use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Scaled Masters 55+:
*Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl *Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl