Category: WOD

For Time:

Alternate each exercise per round in an ascending/descending ladder format.  

10 and 1, then 9 and 2, then 8 and 3, etc. For lawnmowers perform number of reps per arm.

Judging by your Lawnmowers most of you must hire someone to do your yard work! Seriously this movement is awkward and takes some practice.  This tests your balance, agility and coordination along with your strength. How was that second 400m run?  Anyone have jello legs?

7 Rds for time:

Today was progress for all of you.  Bridget and Sherry both completed their second Elements session. Everyone drastically learned and improved their form with the medicine ball clean.  After instruction and practice, the reps mounted as the WOD wore on and helped cement the technique. Michelle was also happy to get a boost from working out with the late crew.

Curtis, Jim and Travis all mentioned something similar today. They each commented that coming to CrossFit brings butterflies.  The nervous energy, the anxious feeling, the partial dread and the feeling that they each had before a game or meet back when they played competitive sports.  It’s a common feeling.  The “gnawing in the pit of your stomach” feeling is almost universal to those who go to a CrossFit gym to do the workout of the day.  I get it every time I am about to do a WOD, either here or at another box.  Michelle does too. Wondering just what is going to be on the whiteboard becomes a recurring theme for many.  

That anticipation is one of the draws for many about CrossFit.  You get that butterfly feeling because you know it will be hard. You know it will require you to push, to work, to feel discomfort and pain, and that it is the key to results. Nothing comes easy. When you are finished however, you know that you earned it. No matter how you finish, you finished. You competed only against yourself. Sure you can try to beat others, but really you competed against your own body, against your own mind.  You will stand taller the next day or feel good about yourself going home. You know that you are one day fitter.

Notes:

We regretfully will need to charge sales tax.  Please help us remember when you pay your dues! 

Shirts are ordered and will be in soon.  We also have another design that rocks and will be adding a slogan on the back (“Brutal Fun” is the leading contender). For women we will also get tank tops. Design posted below. Post your comments and let us know what you think of it.

30 reps each for time of the following:

Max Rounds in 3 Min. of:

Welcome Sherry and Neil who joined us today and started Elements!  They both learned three of the foundational movements quickly; the air squat, front squat, and overhead squat as well as abMat sit-ups, push-ups and pull-ups. Then they pushed each other through their first workout at the end of the session. 

They each did the standard first time WOD for SnoRidge CF: 

2 rounds of Row or Run, then 40, 30, 20, 10 of Squats, Sit-ups, Push-ups and Pull-ups.  Jim came in and did yesterday’s WOD and despite meeting for the first time today it was great to see them all cheer each other on. We look forward to seeing them learn the overhead press movements in their next session.

 

Today was our first day back from California and we borrowed this WOD from our visit to CrossFit Centurion.

Rest Day or if you are so inclined here’s a WOD:

4 Rounds for time:

400m Run

50 Squats

Read “Dangerous” by Patrick Cummings of Again Faster.  This quote comes to mind: “There is no substitute for hard work and high intensity.”

Curtis recently shared with us this email:

“This afternoon I forgot to tell you that my general fitness was tested this weekend while I spent close to 14 hours doing heavy yard work – lifting, digging, pulling, punching, stabbing, cursing, etc.  I noticed that my body awareness (form), strength and endurance were all at higher levels than I can remember.  I am very excited about my early results with your leadership through CrossFit.”

There is no magic pill to losing weight or to becoming functionally fit.  You cannot put half the work in and expect more than half the results. It takes discipline, consistency, and hard work.

For those of you who have started with us recently, what observations or results have you seen?  Or have you seen none?  Please post your thoughts to comments.

We are wrapping up our vacation and heading home.  We look forward to seeing all of you back in the gym.  Once again we were reminded of the incredible community of CrossFit.  We were fortunate enough to visit Ian and Allison of CF Centurion twice this weekend in their very spacious, new box.  They have a first class gym with first class people.  Everyone went out of their way to welcome us and we made some new friends.  Toby, who we had met before at CF Sacramento also dropped in for the WOD today. The community and brotherhood/sisterhood aspect of CrossFit is something you just don’t find too often.  Once you do you’re hooked.

For Time:

5k Run

 

“Burpee Time”