Today’s workout was a 2-parter. Walk in the door, do a light warm-up and Row 2000m as fast as you can. Boom. Welcome to class. Oh, and now it’s time for the workout!
WOD #1
Row 2k
WOD #2
As Many Rounds as Possible in 10 Minutes
Sumo Deadlift High Pull (115# for men, 95# for women. aka: Heavy!) / Ball Slam
Christian is a monster who makes heavy weights for “normal” people look like children’s weights. Example below!
Then there’s Casey. Some people think that at a certain point, progress is going to slow in CrossFit. False. I remember when Casey couldn’t even do a Ball Slam properly. Look at how awesome these are. AND she’s catching them on the bounce. BOOM!
The first few days of this week, Orion took some recent Main-Site CrossFit workouts that he really liked. They were brutal!
Workout of the Day:
As Many Rounds as Possible in 20 Minutes
5 Pull-ups, Chest to Bar / 10 Wall Balls / 15 Kettle Bell Swings
This workout is one where a lot of people come out swinging, and then when the 7th minute hits, they gas completely! Pacing was the key to success on this one. Do any of you agree?
Ok, fine… he miscounted a FEW reps… but anyone who saw Alon workout today knows that he is NOT messing around. This guy is a beast, and once he has more experience in CrossFit, look out! For reals.
Workout of the Day:
800m Run / 35 Ball Slams / 35 Sit-ups
600m Run / 25 Ball Slams / 25 Sit-ups
400m Run / 15 Ball Slams / 15 Sit-ups
200m Run / 5 Ball Slams / 5 Sit-ups
I’ll leave you today with a video of the support we have here at CrossFit Lakewood. I’m sure other gyms have this, but knowing and truly caring about the people who walk through our doors like I do, it’s so cool to see how much they also care about and support each other!
The start of another awesome week at CrossFit Lakewood! The 6:00 class had 15 people show up, which is becoming a normal thing now. Way to roll in with big numbers, ladies and gents!
For strength today, we hit Squat Cleans. I spent my time working on technique with the newer CrossFitters, but I heard from both Alon and Casey that they hit big Personal Records (PR’s) on their lifts. Great job, everyone!
Workout of the Day: Strength
Squat Clean 10×1
WOD
5 Rounds for Time
10 Over Head Squats (95#/65#) / 100ft Bear crawl / 10 Pull-ups
So it turns out Sunday Funday workouts are so fun, I take more videos during those classes. The warm-up, the workout and the post-workout fun, everything!
The movements today were simple: Run. Jump. Throw. Push. That’s what’s so cool about CrossFit, the simplest movements can still produce incredible results when paired with intensity!
First things first… as the weather is starting to get nicer outside, we’re going to get better at running. To me, running is one of the most fundamental human skills to have, and being a more proficient runner can produce a lot of power and increase endurance significantly! What? You want to do some sprinting drills? Ok.
Men, go!
Now the women!
Relay time!
Now that the legs are warmed up, let’s get the arms warmed up, too!
Workout of the Day:
4 Rounds for Time
400m Run / 15 Squat Jumps / 15 Ball Slams / 15 Push-Ups (Hand Release)
I said Thumbs Up if you’re having fun…. not too many thumbs?! 🙂
First run done, now let’s do some squat jumps.
What about Ball Slams? It was the first time some people had done these, yet people were still catching them on the bounce. THAT is impressive!
Towards the end of the workout fatigue starts to set in. Great finish though, everyone!
So my friends at CrossFit LoDo have something they call “Dessert”. When the main workout is done, sometimes there will be some “Extra Fun” to be had. I TRIED to have the Sunday Funday say “We Love Dessert” when the fun started…. as you can see, we need to work on our performance! 🙂 Either way, CF LoDo, that’s for you guys!
What WAS this dessert, you ask? It was a max plank-hold!
Tight Cores!
The person who was able to hold themselves in a plank position the longest won a pretty sweet prize…. to pick one of the three movements that will be featured in NEXT WEEK’S Sunday Funday Workout. Quite the honor, I know! And the winner is…..
Since Andy won, the movement he chose: REST
Everyone laughed, but that’s fine! So, as part of the workout for next week, there will be “mandatory rest” worked into it. Congrats on the win, Andy!
The best Sunday Funday crew in the world continues to grow… 11 strong this week!!!
BOOM! 11 Strong for Sunday Funday!
Results for those of you interested:
Feel free to leave any Workout notes in the Comments section!
After Chrissy lead the group through an awesome warm-up, I wanted to get some heart rates up just a little bit. Below you can see the two CRASH AND BURN sprints I had them do. The goal was to literally run as fast as you could, rest about 30 seconds, then do it again. Great job, everyone!
Will is Fast.
Strength portion for today was Front Squats, and form all around the gym looks incredible. So cool! Once those were done, it was time to hit the Workout of the Day!
Workout of the Day:
Complete as many reps as possible in 7 minutes following the rep scheme below
3 Barbell Thrusters (100lbs / 45kg) / 3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg) / 6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg) / 9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg) / 12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg) / 15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg) / 18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg) / 21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Jamie did his FIRST EVER Workout with ALL unassisted pull-ups last week. This was a HUGE accomplishment for anyone (GREAT JOB, JAMIE!). But then what does he do today? He did the ENTIRE workout… with full CHEST TO BAR Pull-Ups. AMAZING!
It was a big day for Alon, too. Not only is he getting stronger by the day, but he had his first “Post-WOD Destruction” picture taken of him when the workout was done.
Happy Canadian Easter Monday!! No?….. ok, I tried.
This was a really fun workout today! I normally don’t particularly like Box Jumps OR Sumo Deadlift High Pulls, but I really enjoyed this WOD. The decreasing numbers per round, and the “relatively” light weight of the SDLHP made it easier for a lot more people to go “Prescribed” than usual and really push themselves!
As for the Strength Portion… people are starting to get STRONG! Watching the crew pull weight is getting more and more impressive. Hopefully you guys can feel the gains, and are as proud of yourselves as the coaches are of you!
Workout of the Day: Strength
Dead Lift 3-3-3-3-3-3-3-3-3, @ 80% 1RM
I took a LOT of videos today, and I’m going to post them all. Why? Because for the folks who were there, this will be a lot of fun to relive! I decided to make a hop-tastic Easter Sunday Funday workout, and today we did burpees, jumped rope, stick jumps, broad jumps… I mean, it was fun!
We also changed things up a bit and did a team workout today. I told you guys once the crew started to grow a bit that we’d be able to do this, and we had 9 people show up today! On Easter Sunday!
Orion and Greg did a workout yesterday, and took the idea right out of my head! I left their set-up for class today, and appropriately called it… THE HOPPER!
The workout today was three rounds, but after each round, we had a little “Intermission”. The first one was Wall-Sit Med Ball Passes… we started with 14lbs, and passed it back and forth three times.
After that I asked, “How heavy was that ball?” When I heard it was “only 14 pounds” we decided to up the weight and try it again. And we did this for every weight all the way up to the THIRTY POUND Ball! I was pretty impressed with the team holding that ball for 1-second each and making it down and back!
We had a few people absolutely crush the Burpees in the workout today! It was Mike’s first time ever doing them, Alon turned on a new gear of speed I had yet to see in him and Heather flew threw her 10, too!
Our second “Intermission” featured a little competition between teams. Everyone had to do a Wall Sit just holding their own med ball for as long as they could. The last person standing got their team out of a “Penalty Set” AND got to choose the movement that the other two teams needed to do 15 reps of before the final round of the workout.
Here’s the EPIC battle between Jamie and Kip at the end! By the way, Jamie chose for them to have to do Slam Balls 🙂
As tough as the workout was, I think everyone had a really good time today. Right, guys? Right? 🙂
One last look at “The Hopper!”
It was such a fun day with the growing Sunday Funday Crew! Thanks so much for everyone for making it a really fun Easter Sunday class!
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