WOD

The Workouts:

Bike: 50/40/30/20/10 Cals and 5/10/15/20/25 Toe to Bar.

Rower: Max Rounds in 15 Minutes of 10/8 Cals, 8 Toes to Bars

These workouts aren’t terrible different, but depending on what’s up and how you are we’ve got options. Of course scaling outside of these options will be done to take care of you guys and guide your training, but here’s the template!

The Workout:

“Fran”
For time:

21-15-9 of:

Thrusters 95/65
Pull ups

This should realistically be about as hard as it gets. Top times in the world are two minutes (2:00), and so if you’re anything under 10:00, scaled in any way that’s reasonable you’re doing great, and should consider yourself fit. If you can complete it as prescribed in any time you’re in the top 1% of people on the planet for sure. 9 billion peeps, 1% means that there are 90 million people on earth who can crank 45 Thrusters at 95/65 and 45 Pull-ups. I’m not sure if that’s real. But with 15,000 CF Gyms, say average of 100 members per gym (some affiliate are garages, and some are like CF Rejkyavik with like 1000 members), that’s 1.5 million CrossFitters, of the 90 million, and I know our gym, where most can’t yet to 95/65 and Pull-up Pull-ups. I bet it’s top 1% of humans. LETS GO.

The Workout:

5 Rounds for Quality:

1 Minute Handstand Hold
1 Minute Hollow Rock
1 Minute Top of Hip Extension on GHD Hold
1 Minute L-Sit Hold

In a workout like this, there’s technically no “work” being down, so it’s just an “out” really, but I think you’ll feel like you applied force and struggled to resist gravity’s ineluctable pull for nearly 20 minutes long. No doubt leaving you/us a sweaty mess writhing in agony, and ready for more 🙂

The Workout:

5 Rounds for Quality:

1 Minute Handstand Hold
1 Minute Hollow Rock
1 Minute Top of Hip Extension on GHD Hold
1 Minute L-Sit Hold

I know it’s not a proper phone number, but it makes me happy. I hope you had a good weekend! Ours was awesome, row PR’s and good snowy times!

The Workout:

Deadlifts for Max 3

PLUS: games, and skills, and exercises to address the specific weaknesses that you show when you lift heavy weights. Often times this looks like a general weakness that the gym has that must be rooted out, from time to time something shows itself that piques the interest of the coach, and this poor athlete then has something more diabolical to endure to increase their strength. Why not come play and find out what’s up?

Saturday’s 5k Row is at the Sunset School Park. Remember, we’re gonna START rowing at the appointed times, so be a little early to move around and get ready! We’ve got over 30 people signed up!!! Way to be guys!

Sunday’s Snowshoeing, we’re gonna meet up at the Steven’s Pass Nordic Center at 10:00am. Leave whenever you think is good, bring whatever you need, the gym is supplying nothing except friendship and accompaniment, like a good guitarist does for a band. See you up there!!