After an incredible weekend at Regionals, it was time to get back to the grind. First day back, and it was time to lift some heavy weights!
Workout of the Day: Strength
Deadlift
3×3 warm-up then 10 x 1 @ 85% or add 10# to last time done
If you do not know your weight on this we will establish a max
WOD
10-9-8-7-6-5-4-3-2-1
Power Snatch / Ball Slam
You’ve all seen posts where I talk about how strong CC is, but today I’m just going to show you the video. Yes, that really is 565 pounds on the bar. Amazing stuff.
Here’s the crew going through the workout of the day. Given that the snatch is a movement that is still very new to a lot of our athletes, I was very impressed with how solid form and technique were today!
SUNDAY FUNDAY!!!!! Sorry for yelling, but I get so excited knowing that my week gets to start off with the incredible crew we have on Sundays! Look at how much fun these people have together 🙂
Coach Chrissy even joined us today!
Ok, back to the important stuff. Heather Beck was our big winner the last time we had a “Dessert” challenge, and that meant she was able to choose the rep scheme for tonight’s workout. Her vote was a 3-Rounder with 15 reps of 3 different movements. Coach Tom went ahead and added a little 400m run after each round, too!
My favorite comment of the night came from Paige when, after I explained the workout, she said, “WHAT?! These things all require coordination!!!” Yes Paige… yes they do. Thankfully, CrossFit helps improve our coordination, so…. you’re welcome 🙂
The workout should have been called Med Ball Bonanza. Actually, it’s not too late to name it, so that’s what it IS called. Fist pump!
Workout of the Day: Med Ball Bonanza!
3 Rounds for Time
15 Med Ball Double-Claps / 15 Med Ball Burpees / 15 Med Ball Jumps / 400m Run
You may be wondering what some of those movements are (like most people in class wondered), but the videos below will explain them all!
Coach Chrissy joined us for her first Sunday Funday workout, and since I was so glad she came by, I let her use a 20lb. Med Ball. She made it look like a 10-pounder!
Chrissy making 20lbs look like 10!
Today we even had Lindsay check out a CrossFit class for the first time! Great job!
I love when it’s nice enough to workout outside, too. Even though it was a little warm out, hopefully you all enjoyed it as well.
Almost there, guys and gals!
Today, I had to post the Final Results. Why? Because I think it’s hilarious to see how people write when they have just been working out really hard for 20 minutes. I mean, I know you all track your training at home, and wanted to give you times!
Thursters are one of my least favorite movements. I think it’s because I’m not very good at them yet. It’s funny how that works, isn’t it? But, to take my own advice that I give to athletes, I turned it around in my head and said, “I’m excited for the opportunity to improve my skill at Thrusters!” Orion’s workout today closely resembled a Hero workout from CrossFit that we did together a few months back, but this one was shorter and sweeter, and you didn’t need to keep track of time between rounds.
I had to pull the class together after the workout today and have a conversation, though. I have never seen this many people in one class show as perfect form as you guys did tonight. It was INCREDIBLE. GREAT JOB to all of our athletes!!
Workout of the Day:
10 Rounds for Time
5 Thrusters
100m Sprint
Twenty minute workouts used to be nothing. Then I found CrossFit and now I feel like twenty minutes is about 15 minutes longer than any workout should be!
Today’s workout was pretty brutal for everyone who did it. Short run, KB Swings, then Ball Slams. Ball Slams are one of my least favorite movements, and the run was so short, there really wasn’t enough time to “recover” before needing to grab that KB again. Brutal, brutal, brutal.
Workout of the Day:
As Many Rounds as Possible in 20 Minutes
150m Run / 15 Kettlebell Swings / 15 Ball Slams
I don’t know about you guys… but athletes here are looking GOOOOOOD!
Ben gets his cast off tomorrow, but as you’ve seen, having it hasn’t slowed him down at ALL! Look at this young man doing ball slams…. FOR THE FIRST TIME EVER!? Rock. Star.
I’m coaching Sun-Tuesday this week given my schedule, so it was a ton of fun to coach the 6pm class today!
Strength for today was the Sumo Deadlift High-Pull. We worked up to heavy sets of 3 reps, and people are really producing a lot of power during this movement!
The workout today was a 5-Rounder that included Power Cleans and Box Jumps. A lot of firsts in the workout, too! Mike jumped up to a 24″ box for the first time ever! Several athletes increased their weight for using Power Cleans, too. Finally, it was the very first time for one of our newest athletes, Nicole, to perform a Power Clean in a workout! So much development is going on in the gym, and it’s a lot of fun to watch!
Workout of the Day: Strength
Sumo Deadlift High-Pull 3 / 3 / 3 / 3 / 3
WOD
5 Rounds for Time
5 Power Cleans / 15 Box Jumps
Tonight I was given the opportunity to work out WITH the athletes in the 6:00pm class, so I jumped on it! That means there is no video from the class. Just trust me…. it was awesome.
Strength work for today was Overhead Squats. I always tell the class that I think this is one of (if not the) hardest lifts to complete because it requires flexibility in the hamstrings AND the shoulder… as well as a super strong core. Go figure, people were PR-ing all over the place. YOU GUYS RULE!
Today’s main workout came from the 2011 Regionals Competition that will be happening in a few weeks. Run far, do handstand push-ups then row far. Ready… go! 🙂
Workout of the Day: Strength
Overhead Squat 5 / 3 / 3 / 3 / 1 / 1 / 1
WOD
Run 1000m / 30 Handstand Push-Ups / Row 1000m
Please post your Overhead Squat Weights to the comments section!
This rainy weather the last few weeks has kept some people out of the gym, but not all!! Tonight’s workout was a 15 minute AMRAP (as many rounds as possible), and was a burner. Great job, team!
As Many Rounds as Possible in 15 minutes:
5 Pull-ups / 10 Kettle Bell Snatches / 15 Doulbe unders (mod = 45 Single unders)
Alon and Dan learning the KB Snatch for the first time ever, AND Melissa doing Chest-To-Bar pull-ups?! AWESOME night!
The strength portion of the workout today was Weighted Lunges. I wish I would have video-taped CC doing these, but I was busy spotting him. He didn’t need help. Oh, but he DID take 20 total steps with the bar…. with 285 pounds on the bar! What a monster!
Workout of the Day:
Strength
Weighted Lunge 20-20-20-20
WOD
5 Rounds for Time
150m Run / 10 Stick Jumps / 20 Wall Balls
It was the first time many people had done stick jumps! I know it can be very scary jumping over something v/s jumping “on” something safe like a box, but you all did a great job!
For the Wall Balls, we’re starting to see people going up in weight, and hit higher targets. So fun!
We’re running out of room to toss wall balls!
The stick jumps were some of the most impressive movements I’ve seen lately.
SQUAT CLEANS! My favorite lift was the “Strength” portion of class today. There were some HUGE increases in weight, all due to an improvement in form. We LOVE that.
Today’s workout was pretty straight forward, though. And by straight forward… I mean it was a leg crusher 🙂
Workout of the Day: Strength
Squat Cleans
WOD
5 Rounds for Time
30 Squats / 7 Burpee Box Jumps
Will has been going BIG lately, tossing the weight vest into quite a few workouts again. Great job, Will!
Just another epic “day at the office” for Sunday Funday! We were 12 strong this evening and even had a few newbies walk through the door!
Annie won the “Dessert” contest last week, so she got to choose the “Maximum Number of Reps/Rounds” for today’s workout. With that, here’s what we did!
Workout of the Day:
10 Rounds for Time
10 Burpee Pull-Ups
10 Sotts Presses 10 Knuckles to Toes
This workout was not easy at all, with a total of 100 of each of the movements, but the team did an amazing job!
As if I couldn’t be any more impressed with the Sunday Funday Crew… look at what they did MID-Workout! The. Best. Folks. Out. There.
After the main workout was over, it was time for today’s “Dessert”. Today we tried to see who could keep continuously moving through “Bicycle Sit-Ups” the longest.
And the winner…. HEATHER!!! Check out how long these ladies kept moving. So awesome, and such amazing support from the other athletes!
Results from the main workout!
Great job on a challenging workout, everyone!
The fun continues with another full house for Sunday Funday!
Smashby's Training Blog 