Today featured a brutal 7-rounder that turned into quite the lung-burner. Run a short distance, do ball slams, do burpees… repeat.
The advice I gave to the classes tonight was to keep moving! It didn’t matter if you did “CrossFit Games” speed burpees, just to try to not lose momentum during the workout. You folks all did an amazing job!
Workout Of the Day:
7 Rounds for Time
150m Run / 10 Ball Slams / 10 Burpees
Great job, everyone!
CrossFit Benchmark workouts are awesome! Tonight’s workout was one entitled Helen. It’s a classic WOD for all CrossFitters, and today was the first time that many in our CrossFit Lakewood family where able to give her a whirl. Not only that, TONS of people did it with prescribed weight. THAT is awesome!
Kettlebell Swinging Machines!
Workout of the Day:
Strength
Front Squat 3×3 warm-up, 10×1 @ 85% or add 5-10# from last effort.
WOD
Helen
3 Rounds for Time
400m Run / 21 Kettle Bell Swings (24kg/16kg) / 12 Pull-ups
How many of you did this workout AS PRESCRIBED for the first time ever!? Let the world hear you 🙂
SUNDAY FUNDAY IS BACK!! We had two full weeks off from our incredible Sunday Funday Classes, and let me tell you…. I missed you guys! 🙂
It was so great to see how strong the crew came back to start the week!
I promised it would be a great day. How do you guys think I did?
We started off by getting right into it after the group warm-up. Introducing the concept of “POSE” running hopefully has some of you starting to think about running more “forwards” instead of doing the classic “heel-strike” running. Don’t worry, we’ll be spending a little bit of time here and there improving technique, but I just wanted to show you guys so you had an idea of what I was talking about.
Once we ran a little it was time for something we’ll be doing every now and again… a TIME TRIAL!
Today’s event: 400 Meter Sprint Run
GREAT job, everyone!
Then, since it was our first day back for two weeks, I decided to open up what the WOD would be for today to the group. The options were whether to do a TEAM Workout, or keep it down to the individual level. I knew what you guys were going to pick! 🙂
The workout we did tonight was similar to one I did at my Level 1 Certification, and I really liked how it worked. In teams of 5 Athletes, each person works at one of the different stations (running, swinging, push-ups, wall balls and rest). Since one of the stops is a 200 meter run, that person is the one that sets the pace for that particular “round”. Whenever their 200 meters are up, they tag their partner and the entire group rotates. The faster you run, the less work your teammates have to do. That is the part of the workout that is simply “as fast as possible.” Now is the catch… not only do we want to work FAST, but we also want to get in as many reps of the middle three stations as possible. Therefore, the goal today was to get the entire workout’s 3 rounds done as QUICKLY as possible… but also complete as many reps as a team as possible!
The one thing I had the two teams do before we started was create team names. I give you the workout and results for:
Team GET SOME!!
and
Team RAMROD
You guys are hilarious and did an awesome job! I hope you had fun.
Workout of the Day:
3 Rounds for Time
Run 200 Meters / Kettlebell Swings / Hand-Release Push-Ups / Wall Balls / Rest
You guys all looked so strong! Note how Megan is using the GREEN Kettlebell now…. BEAST MODE!!
Then, after the workout was done and the score was written on the board, our very own numbers man (Ben Sappey) decided that having “Total Time” and “Total Reps” on the board wasn’t enough. He wanted to know “WHO WON?” Well, it’s pretty obvious to any half-way intelligent human being that the clear way to answer that is to equate the “Total Reps Per Second” between the two teams. Therefore, the team with the highest “Reps Per Second” was clearly the winner.
Go ahead and check out the results below. Ben, you’re awesome!
Who won in YOUR opinion?!
The top team finished the workout FIRST, but in turn, completed fewer reps. So, is Ben right in saying that the team who scored more reps PER SECOND is the true winner?
Let me know what you think!
No strength training today. After our warm-up, we just got right to a Tabata workout with two different movements. That wasn’t it, though. You did both movements TWICE! Brutal.
Great job fighting through this one, you guys.
Workout Of the Day:
2 Rounds for time of Tabata
– Row for calories
– Wall Ball for reps
Tabata Rowing machines
And then of course the Wall Balls. GREAT JOB to Mike for using a 20-pounder today!
As I write this post I can say with certainty that today’s workout was a lower back FRYER for me! First some heavy deadlifts with a twist (where instead of letting the weight down fast, you lowered the bar to the ground on a 6-second count each rep), followed by a Tabata Workout with deadlifts AND burpees. Wow. My lower back is already sore from the deadlifts, so tomorrow is going to feel great!
Some of the incredible highlights today came from the weight that some of our athletes were pulling off of the ground. Brooke Pendergraft pulling 295 for her deadlift and still lowering it down… made it look EASY. Are you all going to stop getting stronger? Or do I just need to get used to this? 🙂
Workout of the Day:
Strength
Dead Lift 3×3 Warm-up. Then 5×1 @ 85%, 5×1 @ 90%-100%+
6 Sec control on the way down
WOD
Tabata
Deadlift (185#/115#) / Burpee
8 Rounds each station of 20 sec on 10 off, alternating between deadlift and burpee. Score is total reps
You guys are the best.
We’re not caught up on past days yet, but I am getting back to Results post right now.
It was the first day back from a long Holiday Weekend, and I was very curious to see how people reacted to being back at the box! It felt like the first time seeing people from CrossFit Lakewood in a long time, so walking into the gym brought a huge smile to my face! (as usual)
The workout today started off with some Push Presses and the hit the WOD, which was Cindy today.
Workout of the Day
Strength:
Push-press 3×3 warm-up 5×1 @ 85% 5×1 @ 90%-95%
WOD:
“Cindy”
As Many Rounds as Possible in 20 minutes:
5 Pull-ups / 10 Push-ups / 15 Squats
I love it when we have a full house!
Today, we lifted for heavy 1-rep maxes on Squat Cleans as the strength portion of the class. Christian decided to pick up 275lbs off of the ground. It’s not a big deal… but it kind of is!
Orion said that over 85% of our athletes hit new PR’s today (including yours truly)!! Awesome job, team!
Workout of the Day:
Strength
Squat Clean 5×1 @ 85% then 5×1 establishing a new max.
WOD
As Many Rounds as Possible in 10 Minutes
5 Power Cleans / 7 Burpee Pull-ups
Nothing like tossing up 205lbs a bunch of times if you’re CC. So many athletes went big on the weight for their Power Cleans. Great job, everyone!
Then it was onto the Burpee Pull-Ups for 7 reps per round.
Now the highlight of the day for me. Annie has only been CrossFitting for a few months, but please do me a favor and look at this form on her Power Cleans!! SO awesome. 🙂 She is making so much progress in so little time. Great job, Annie!
Welcome to the Father’s Day Edition of Sunday Funday! Oh, I guess most people are still out celebrating the holiday, huh? It’s alright, our crew that showed up did an awesome job!
I decided to introduce the crew to a relatively simply LOOKING workout tonight, on of CrossFit.com’s “Girl” workouts, Barbara (and for the record, I did NOT pick that day’s Barbara posting because Nicole Carroll is in it….).
Workout of the Day:
“Barbara”
Five rounds, each for time
20 Pull-ups / 30 Push-ups / 40 Sit-ups / 50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds.
It looks simple enough on paper, huh? Well, in the interest of time, I only had the crew do THREE Rounds of Barbara. Before we even started, I cautioned and challenged everyone to not come out swinging, and to try to maintain the same
Results were AWESOME. You folks did an awesome job of really pushing hard at the end!
(Results picture coming soon!)
Workout of the Day:
Strength
Weighted Lunge 2×10 warm-up, then 4 x 10
WOD
5 Rounds
10 Toes 2 Bar / 20 Box Jumps (24″/20″) / 30 Sit-ups
Here we see Alon working on his Weighted Lunges. He gets stronger every time we lift, and today, he shows how safely he’s also learned how to bail in the event that weight gets too heavy. Strong work!
Today was an ab CRUSHER. By the time I got back onto the Toes to Bar after the first round, I was already cashed. Did anyone else feel that way, too?
Taking a barbell from the ground to over your head is probably one of favorite CrossFit movements, and tonight, we went heavy!
Also, the new Pull-Ups bars that were installed got put to some good use with some Chest-to-Bar pull-ups!
Workout Of the Day:
15-10-5
Clean and Jerk (155#/105#) / Chest to Bar Pull-ups / 600m Run
Check out Jake, running like a champion midworkout!train
Jake gutting it out in the heat!
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