31 January. This month is over. To everyone that's been killing it for the last month, GREAT JOB! You guys are fantastic. Today, for all my non-competitors, it'll be a Stretch and Skill day. For everyone that is competing, we have WODs to do.
3 Minutes KB Swing
2 Minutes KB Snatch
1 Minutes KB Pistol
The day has arrived! Registration for the games! Heck yeah. If that doesn't mean anything to you, the CrossFit games are to us what the Superbowl is to everyone else... except our fans are also athletes, and we support the same teams we play on.
Of each, in no particular order:
50 L Pullups
50 L Ring Dips
50 SDHP (95/65)
50 WB (20/16)
I love CrossFitter's. This is the only place where in the same day I'll see a group of moms, and a group of servicemen take themselves to the absolute limit. They all have the same look of determination and it's an awesome sight. You guys are great!
Tomorrow we register the team for the CrossFit Open. We've been prepping for months, and I think we have a very strong chance at getting to regionals. Keep training, don't let up, and lets see where it takes us.
12 MIN AMRAP
5 Weighted Ring Dip (35/15)
5 Weighted Pullup (35/15)
5 Weighted Box Jump (35/15)
5 Min Rest
Repeat highest number of rounds for time.
Holy junk! It's a step away from February. How are your goals coming along? Are you ready for this week? Put on that motivational shirt, and lets face off against this week.
Today is the CrossFit Total. 1RM of Deadlift, Military Press, and Squat. We add those numbers up and you improve over last time. Scream, grunt, get angry... whatever it takes.
New C2 rowers are in. That is awesome news for a lot of us. If you don't know what that means, then don't touch em. DON'T TOUCH EM! You'll kill yourself or worse...
I won't be in town tomorrow. Out doing Army stuff. Steph, our Lasting Crown Crossfit fearless leader will be heading up the WOD. Ya'll have fun, and I'll see everyone Monday!
10:45 AM at the gym. Do what Steph says.
Friday Fight Club Buddy Beat Down
Today is not the typical buddy WOD. Today is face off time. Pick your bro (or bra) pick your named WOD from the board or from CrossFit HQ (no hero wods) and get to it. I pick Chris, and we will be doing Franiane. Fran, and Diane, mushed together in terrific agony. 21-21-21-21-15-15-15-15-9-9-9-9.
If anyone doesn
How's the week? Are you taking time to rest and feed your body properly? Remember, diet and some form of cardio are just as important as making it into the gym. If you're feeling sick, sore, or hurt, take a look at what you're powering your body with, and how much rest you're getting. This is a super easy season to fall ill, so be healthy.
30 Clean and Jerk
Run to the top of the hill
20 Tire Flips
30 Overhead Lunge
Stretch and skill today. We've still got OLY lifting to do, but for everyone else, it's time to work on mobility. Go for a run, get on a bike, work on a lift. Recover!
Stretch and Skill
Today's WOD is in celebration of my 1st Granbury client, Ryan Benge. So blame him.
5 Minutes Bar TGU
26 Ring Dip
4 Minutes Burpees
3 Minutes Air Squat
26 Ring Dip
2 Minutes Situps
1 Minutes Box Jump
26 Ring Dips
Hello and hopefully a very happy Monday to everyone. Saturday's 20 mile run was a blast, Sunday was a great time to recover, and here we find ourselves rested and ready. We're almost done with January, how are those resolutions coming along? Well, we're here to help. Find a buddy, lets make it happen.
14 Minute AMRAP
5 DL (225/155)
10 1 Arm KB Snatch