Row 500 meters followed by 21-15-9 of – KB Swings / Double-Unders / Burpees
Tonight we got our row on! Before each of the rounds above, athletes were to row a full 500 meters. I asked before the workout for Carolyn and Clayton to try and keep the row times close to one another and not crash and burn. Much easier said than done… especially after 21 or 15 burpees! Great job though, guys.
We really pushed trying to do all exercises unbroken. Part of that means creating a space for Caro outside where she can jump rope without hitting the ceiling. We’ll make it work, CrossFitters are creative people.
Athlete Results:
Carolyn – Row Times – 2:07 / 2:15 / 2:09 – Overall WOD time – 16:24
Clayton – Row Times – 1:55 / 2:08 / 2:08 – Overall WOD time – 16:28
Last night one of you guys asked me a question that could potentially impact all of us, so I promised to open it up to the group on the blog. I have been given feedback that traffic on the way to the classes during the week has been tough to get through, so it was asked if the Monday and Wednesday classes could be pushed back to 7pm instead of 6:30pm.
Please comment on this post and share your thoughts on whether you want to push class back, or leave it where it is.
To make it fair, I will take the decision that the majority of you guys vote for, and if the vote is for a change, we’ll start the new times next week (with plenty of advanced warning through the blog).
I want to create a class schedule that works best for my athletes, so be honest, and reply quickly please.
This was the busiest Sunday we’ve had, and it was so much fun to have this many people in class!
The “Strength” portion of the workout was going so well, I actually decided to spend more time working on form and technique on the Thrusters, that I shortened the main WOD from 5 rounds to 3 rounds. No regrets, though… the Thrusters looked good!
Strength Results – (Thrusters 3 Rep Max):
Caro- 60lbs
Clayton- 105lbs
Renee- 25lbs
Boomer- 45lbs
Nichole- 45lbs
The workout that followed the Thrusters was a quick little lung burner! The 5/10/15/20 rep 3-rounder had the weight and number of reps short enough where we wanted to get through them all unbroken, but I decided to modify the exercises a little bit!
The Shoulder Presses were done standard.
The Walking Lunges had a medicine ball being held overhead.
The Squat Jumps were standing next to the wall, with a slight twist to touch the wall at the top. This was a good one. Especially for 15 of them.
Finally the Leg Lowers were to tapping your heels to the ground before starting the next rep.
Good depth, Caro. Now lock out those arms!
My goal during the round was to have everyone try to get through all of the reps unbroken. You guys pushed really hard to do that. Well done!
In teams of three, rotate through the following stations:
In 20 minutes, complete as many rounds of-
Run 150 meters, Rest, Complete the exercises listed for the entirety of the round, then complete the next one on the list the next round. See the picture below for the order!
The fun workout on 10/13/10
Today was also the first day some of the athletes had done Kettlebell Swings, and I was very impressed with the form. I believe in the philosophy of “Form first, then Consistency, then Intensity,” and with what I saw today, we’ll be able to increase weight in no time.
Nice Hip Extension, Andy!
This workout ended with a very close finish, with the winning team only having one more partial round completed than the other. Congrats on another great workout, everyone!
Proud of the ladies as always!
Athlete Results:
Team BOOMer- 7 Rounds + partial
Team Caro- 6 Rounds + partial
Two of my favorite moments from tonight are featured below:
The first, is watching Carolyn and Ashley Boomer BOTH increase their heights on box jumps. Carolyn is now at the highest box offered at the gym. For someone who broke her foot a few weeks ago, she’ll be doing tire jumps before we know it! And Boomer told me last time that when we box jumps next, she had to go up. And you did!
The other moment was watching Nichole and Ashley Guy push through those last few burpees. When you’re moving nonstop for 20 minutes, staying moving like this is a huge challenge. Such an awesome performance, and great encouragement from the team, too!
Can you believe that Halloween is already only 2.5 weeks away?! I realize that for many people in this world, the Holiday can be associated with some pretty intense ideas and concepts. For me…. it’s simply a reason to dress up in fun costumes and have a good time.
How do we incorporate that into CrossFit?…… You guessed it! This year we’ll be having the Halloween WOD-Off!
Sunday night, 10/31/10, the 5:30pm CrossFit class will be done in FULL costume!!! The person who shows up, and completes the WOD with the best costume, will win a prize!!
Tell your friends, and bring them down to the gym for a super fun evening.
Need a good costume idea to get your creative mind flowing? Check THIS out!
Can’t wait to see you guys there. This one is going to be fun!
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.”
Hardly an easy workout. The only adjustment we made tonight was that the pull-ups were switched to jumping pull-ups.
Check out our two ladies, Carolyn and Kristin as they plow through the first round of push-ups. My requirement is that the chest touch the ground, and that the elbows are fully locked-out at the top of each rep. Very impressive ladies!
Tonight we had a guest in town, and Pilot Dan did an amazing job of keeping up, despite it being his first 24 hours at our elevation. Very impressive!
Since there was so many parts of the workout to keep track of, I will simply post an image of the results on the page. The numbers listed per person represent the fewest number of reps they had for each exercise.
Tonight, Carolyn was the lone soldier in attendance for what proved to be a brutal first-time workout. I called it the “Terrible Tens” (not to be confused with the Filthy Fifty).
Workout of the Day:
10 Rounds for time of-
10 calories on rower / 10 burpees / 10 overhead squats / 10 double-unders (30 single jumps) / 10 steps walking lunge (holding a kettlebell with both hands at chest level)
The first part of the workout every round would be to row for 10 calories on the rower. You can see Carolyn doing that below:
Instead of taking this workout to completion the first time out, we had a 30-minute cap on the time. Therefore, next time we do this, the goal will be to simply complete more of the rounds, in the same amount of time.
Don't worry if you missed this one. It will be back around!
Lately, I have been reading a lot of other CrossFit blogs from friends of mine across the country, and there is really some great material out there!
This installment of the Moment of Awesomeness features an article from a friend from here in town! Cherie and Matt Chan own and run CrossFit Verve, and are both very active in the CrossFit Community. They are a part of HQ’s Certification staff, they’re both incredible as athletes, and best yet… the two of them are amazing people!
Cherie wrote an article for their blog a few days ago, and I thought it was very well written. Many of you who CrossFit yourselves remember the feeling very well of when you realize your life would never be the same again because of the program, and the lifestyle that usually accompanies it.
It’s a very easy read, and I encourage you to take a few minutes to go through and check it out.
Today was an important day for me as a coach. While CrossFit has many workouts dedicated to our servicemen who have given the Ultimate Sacrifice to protect our freedoms, until tonight, all of the soldiers were just names to me. With tonight’s Hero Workout, “Jack”, it hit a little bit closer to home. Some of my friends in the Seattle area (CrossFit SnoRidge) actually knew this Hero in person, so I was honored to have my athletes complete this WOD last night.
Here is an excerpt with a little background on Jack from the CrossFit website:
“Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.” (http://www.crossfit.com/mt-archive2/007130.html)
Workout of the Day:
“Jack” ~ As Many Rounds as Possible in 20 Minutes of:
10 Push Press / 10 Kettlebell Swings / 10 Box Jumps
Box Jumping and Push Pressing. Great Lockout, Clayton!
Any time you’re doing a 20-minute workout, as hard as you can, it’s going to be a challenge, but the group tonight did an awesome job of maintaining proper form through fatigue! In the picture above you can see Ashley jumping up to the box. She actually decided mid-workout that she wanted to increase the height of where she was jumping. What a statement for her to make the workout even more difficult!
Fully extended arms, knees and hips fully open. BOOM!
Caro (45# Bar / 12kg Kettlebell) – 6 rounds + 10 Push Press + 10 Swings + 3 Box Jumps
Honoring Army Staff Sgt. Jack M. Martin III
Thank you guys so much for pushing through this workout today. I know our friends in Washington appreciate knowing that people around the world are honoring their close friend for everything he did for us. Rest in Peace, Jack.
If so, how did you react? Did you throw in the towel and give up? Or did you bounce back and use the experience and lessons learned to make you stronger than before? If you’re reading this blog, you’re most likely a fighter.
Just by participating in CrossFit, we often learn a lot about ourselves. My favorite part of coaching athletes is seeing that moment when they learn that they are both physically and mentally tougher than they ever thought possible.
Keep pushing, and continue taking those risks in life. You’ll lead a much more satisfying life when you become an active participant in your day to day experiences!
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