We hit Benchmark CrossFit workout today called Nancy. Run and Overhead Squat. That’s all. Sounds pretty easy, right? Well, like most CrossFit “Girl” WODs, this one can sneak up on you. Usually at around Round 3 or so… Agreed?
Either way, today was a HUGE day for the class. We had some athletes use more weight than they EVER have before for OHS’s, and others improved their form SIGNIFICANTLY! I’m so proud of you all!
Workout of the Day
“Nancy”
5 Rounds for Time
400m Run / 15 Overhead Squat (95#/65#)
Let me start this post by saying how much I LOVE having a full house at CrossFit Lakewood! Lovelovelove it!
Today we did one of the most effective Strength movements for increasing overall power: The Back Squat. For such a powerful movement, you’d think people would like it more. 🙂
The workout of the day had a heavy thruster and high box jumps for reps. We’re stepping up our fresh here at the gym. You are all doing an awesome job with it, too!
Workout of the Day
Strength:
Back Squat 3×3 warm-up, 5×2 working sets
WOD:
As Many Rounds As Possible in 10 minutes
8 Thrusters (115#/75#) / 16 Box Jumps (32″/24″)
Class was so full tonight we had to run two heats! Thank you all so much for remaining focused and helping this run so smoothly.
Finally, I want to show you guys one of our resident “Manimals”, Alon. For the few months he’s been at CrossFit Lakewood, there’s been no doubt about how INCREDIBLE his improvement has progressed. GREAT JOB, Alon!!
We got a little crazy today, I’m not going to lie to you. I told you guys that our time together on Sunday would be “constantly varied.” Tonight was definitely varied, wasn’t it? Either way, you all did an amazing job of pushing through!
Two workouts today. The first was a 10-minute AMRAP. The second, a 21-15-9 with a bit of a twist. Read below for what they were, specifically, and check out the first ever installment of “Video Results.”
What do you think?
Workout of the Day
WOD #1
As Many Rounds As Possible in 10 Minutes:
5 Squat Jumps / 10 Hand-Release Push-Ups / 15 Sit-Ups / 20 Jumping Jacks
WOD #2
21-15-9
Ball Slams / Overhead Walking Lunge Steps (each Leg)
After each round, carry Slam Ball 100m
Feel good moment of the day for me was watching Wes and Casey (father and daughter) finish the workout together. You guys are so awesome!
Aaaaaaaaand, here are your results! See you guys next Sunday!
Today’s strength portion of the workout introduced a new movement for many athletes: the one-legged deadlifts. Most of the work today was to learn balance and technique, but you all did an awesome job! We only lifted kettlebells in the afternoon, and everyone only used one, so balance was even more important!
After that we had a quick workout today. It’s a Benchmark CrossFit workout called Annie. The only two movements are Double-Unders and Ab-Mat Sit-Ups, and you go from 50 of each in decreasing intervals of 10, down to 10 of each. Pretty simple.
My favorite moment of the day happened in class tonight, so read below the first video to see what it was. SO awesome!
Check out Nicole LEARNING Double-Unders for the first time EVER tonight…. and then doing 150 of them in the workout! This was the highlight of my day. GREAT JOB, Nicole!
“Please start warming up on your own when you arrive. The Workout will be starting about 6 minutes after the hour.”
That’s what the sign said today at the gym. Oh man… that meant it was going to be a long one!
It’s so rare that we do REALLY LONG workouts, so today was a great time to remind our bodies (and our MINDS) that… even if you don’t like it, LIFE may need you to keep moving for an hour straight.
The two hours of classes I was lucky enough to watch today were nothing short of inspiring. I hope you guys all left tonight with your heads held high. Tonight’s session was epic.
I’m proud of all of you!
Workout of the Day
3 Rounds for Time:
5 Rounds of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Squats) / 1000m Row / 25 Burpees
Even without this video, everyone either tied their all-time PR’s, or established a new one today! GREAT JOB, team.
The workout was “only” 10 minutes long, so it was pretty easy, huh? No, I didn’t think so either! Somehow, whether the workouts we do take 3 minutes or 60 minutes, I still feel just as tired at the end. How about you guys? GOTTA love that intensity!
Workout of the Day
Strength:
Split Jerk
3×3 Warm-up, 5 sets of 1 establish a max
WOD:
As Many Reps As Possible in 10 Minutes
10 Sumo DL High Pull (95#/65#) / 20 Wall Balls (20#/14#)
This week started off with some heavy work right out of the gate! After working up to a new 1 rep max squat clean, we threw in some heavy squat cleans into the workout, too. Well played, Orion. Well played.
Today, every single person PR’d in their squat clean except for one. And by at least 10 pounds, too! The one person who didn’t PR, tied their PR. That was CC. He pulled 275 off of the ground. TWO HUNDRED and seventy-five pounds. Yeah. he’s strong.
The workout consisted of 135lb squat cleans, which is heavier than most people in class tonight have ever done a workout with 55 reps. It was intense, but a lot of athletes did their first Rx with that weight! GREAT JOB, everyone!
Workout of the Day
Strength:
Squat Clean: 3×3 warm-up then 5×1 establish new max
WOD:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135#/95#) / 150m Run
Back again for another great Monday at CrossFit Lakewood. Today we worked on Sumo Deadlifts for medium-to-heavy weights, then switched it back to regular deads for the workout of the day.
Workout of the Day
Strength:
Sumo Dead Lift 3×3 warm-up 10×1 @ 85-90%
As always, we try to keep it classy on Sundays, and today was no exception. During the week, we had a few people request some fun with tires. Well guess what, you got it!
It was the first time that some people had ever even worked with a tire, so that was fun, too!
First, some Tire Flips
Then, we continued the “Time Trial” test that we started last week. This week’s event… sledge swings! It was also the first time that some folks had ever used a sledgehammer. As usual, though, you are learn SO FAST and picked it up so well.
Swinging hammers like bauses!
Megan asked after the challenge… “Was that the WOD?” The best thing in the world happened right after that. Our very own Annie looked at Megan… and just started laughing. Thank you for making my day, Annie! 🙂
NOW it was time to head inside and get to the main WOD of the day.
Workout of the Day
12 Minutes – As Many Rounds as Possible:
6 Wall Balls / 12 Hand-Release Push-Ups / 24 Total Steps Walking Lunge
For only a 12 minute workout, people said they were pretty fried after this one. I was guessing the shoulders would be worked pretty well with THREE arm-intensive movements! Great job, everybody!
For the results today, we’ve got both the Max Sledge Swings AND the number of rounds each athlete was able to complete during the Workout.
Today we were able to work on technique and then some speed. Those are two pretty important aspects of fitness!
Turkish Get-Ups are a pretty challenging lift for most people, so spending a bit of time trying to improve shoulder stability, core strength, proper body alignment, among other things, is always fun!
Workout of the Day:
WOD #1
4 Rounds NOT for Time:
5 Turkish get-ups each arm
10 One Arm KB OHS
Megan’s a beast. I shouldn’t have ever doubted her. 🙂
WOD #2
6 Rounds of 500m Row 1:30 rest between efforts
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