The CrossFit Games Open workout #2 was released yesterday, so CrossFit Lakewood had that as the workout for the gym. Most of the folks on the Competition Team didn’t want to get the workout for the full duration yet, but some did. For the rest of the gym, it was the full 15 minute AMRAP.
Workout of the Day:
As Many Rounds as Possible in 15 Minutes
9 Deadlifts (155lbs/100lbs) / 12 Push-Ups (Hand-Release) / 15 Box Jumps (24″/20″)
Athlete Results:
Jamie- 5 Rounds Even – AND HIS FIRST WORKOUT AS PRESCRIBED with a barbell!!!!
Yep. Another day with 2 “Moments of Awesomeness” posts! Thanks to the guys at LifeAsRx again for sharing another gem.
This one I found fitting for two reasons:
1- I love kids.
2- I am convinced some of our conversations before, during or after our workouts sound like this. Either by one party being tired and speaking in tongues when they’re done, or when you’re exhausted and someone comes up to you right after a workout and tries to use big words or get more than a grunt out of you. This is what it sounds like to me, at least.
Sunday Funday was yesterday, and today is a wonderful way to continue to week! Nothing like some heavy Front Squats before a TON of Air Squats in the workout 🙂
Big props to Alon, one of our newest family members, for doing his first workout AS PRESCRIBED!!! In his FIRST full week, too! That’s a huge accomplishment.
Workout of the Day: Strength
Front Squat 15×1 @85% (every minute on the minute for 15 minutes)
WOD
5 Rounds for Time
15 Push-ups (Hand-Release) / 30 Sit-ups (Ab-Mat) / 45 Air Squats
Athlete Results: 85% Front Squat x 15 Reps
Jamie- 165! (he just keeps getting stronger)
Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.
Box Jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.
Do you guys have any strategies of how to go about this? Share some of yours, and I’ll do the same.
Many of you have seen a lot of posts lately on the “CrossFit Games”. If you’ve been at the gym, you’ve seen us talk about the CrossFit Games.
I just realized this morning, that some of you who check this blog may have absolutely no idea what the CrossFit Games even are, so I wanted to share a video from CrossFit HQ explaining a bit about the history of this incredible event.
Back in 2007, the event was held on “the Ranch”, and the Grand Prize was $500.
This year, the event is being held in the Home Depot Center, with $250,000 each to be awarded to the World’s Fittest Man and Woman.
Very interesting input from CrossFit Founder Greg Glassman on blogging, and it’s impact on “Daily Blogging.”
I’m trying to create this kind of community with this blog! All I need is involvement from you all 🙂
Don’t just sit back, become an active part of this blog “community”! We all talk about it for the one hour in the gym. Let’s keep the conversation going throughout the day, too.
What do you think about the impact of this blog to our “family”… Is there one at all?
Today was a tough one. We had 6 athletes roll in for Sunday Funday, and they definitely got their money’s worth this afternoon.
Instead of posting a standard “3-rounder” or a 21-15-9 style workout, today I decided to throw down a bunch of smaller workouts over the course of the full hour. Most events were done in teams of 2, and the final scores will be listed at the end of this post once the videos have all been uploaded.
Get ready: There are LOTS of videos from today’s workout!!
Workout of the Day: #1
Partner 1 – Row 1000 meters
Partner 2 – Max Push-Ups during their partner’s rowing Then switch and do it again
#2
Max Sit-Ups (Ab-Mat) in 1 minute 30 seconds rest
Max Sit-Ups (Ab-Mat) in 1 minute
#3
Partner 1 – Sprint back and forth through gym 7 total times
Partner 2 – Max Air Squats during their partner’s sprinting Then switch and do it again
#4
Broad Jumps down and back
Each team tried to make it from one end of the gym to the other, and then back again, in as few broad jumps as possible In the event that someone lost their footing, they would need to start that length over
Look at WES doing these! Wow.
#5
Max Hold of an Overhead Squat in the bottom position holding PVC overhead
Each athlete had 3 chances to stand and regroup, on the fourth, the clock stopped
Jamie could hold these alllll day.
#6
Sprint “Clean-Up”
While laying down on the ground, wait for explanation of the next sprint, go down and back in the gym collecting one chip each time Chips were left at the other end from WOD #3
Run Forwards!
Run Backwards!
Burpee and Run! (Andy… sorry about your hand!)
Crab Walk and Bear Crawl!
I just want to say great job to all of you! That was a lot of very explosive movements, and you all did an amazing job of keeping it together, and pushing through. Well done, team!
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