Category: WOD

For Time:

50 Sit-ups
50 Double-Unders
50 Sit-ups
50 Walking Lunges
50 Sit-ups
50 Burpees
50 Sit-ups

Results

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Emily AbMat Sit-up:

Time for some core work and a reason to show those AbMats some love. This main site WOD from June, 2008 is an oldie but goodie. Everything moves pretty quick until you run into the burpees. Yay burpees! I think the double-unders, lunges and burpees were all thrown in to get the heart rate going and sap your speed. If you missed this one then grab your rope and make this up! Use a towel for an AbMat and don’t anchor your feet. 

Movement standards:

AbMat Sit-up: Butterfly the feet, reach back and touch the floor and tap the front of the shoes or toes on each sit-up for full range of motion. 

Burpees: Chest to deck, Jump and clap overhead. Not the “typical CrossFit video touch your fingers behind your neck in a leaning tower of Pisa pose” that essentially qualifies as garbage in my book. 

Walking Lunge: Trailing knee ideally “kisses” the ground, lead knee stays behind the toebox.

Abs of Steel:

CrossFit teams up with USA Weightlifting to host the first ever CrossFit and Oly Lifting competition this fall. “Inaugural CrossFit / USA Weightlifting Open Comes to Colorado Springs”

Fran, Rona and The Compound Crew just went to the Nutrition Chat with Todd Widman at CrossFit Belltown. More people to share nutrition ideas, recipes, and perspective! 

Notes:

First wave of 10 people is full for 10am Class tomorrow! If you didn’t sign up please expect to wait until that group is done. The 11am is wide open so no excuse not to workout. Just get in and we will get you through!

Mark B. will be running the 10am class and I will run the 11am class. Michelle will be off at the CrossFit Kids cert all weekend.

JULY CLOSURE SCHEDULE:

• No 6am classes on Tues. 7/13, Thurs. 7/15 and Tues. 7/20
• Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
• On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park.

As Many Rounds As Possible in 15 Minutes of:

12 Push Press (75#/55#)
10 Box Jump (24″/20″)

Results

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Eric (above and below) from CF West Seattle dropped in today for a WOD and crushed it! Nice work! 

Here’s the aftermath:

Talk about CrossFit! Read about how a woman fought off an attacker and what she credited for being able to do it.  The Power of Fitness: Real Women Share Their Stories“

The weather is getting nicer. I think it’s a great excuse for some sandbag training real soon!

Notes:

It’s that time of year where vacations start piling up! 

JULY CLOSURE SCHEDULE:

• No 6am classes on Tues. 7/13, Thurs. 7/15 and Tues. 7/20
• Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
• On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park.

Strength WOD:

Back Squat
3/3/3/3/3

Checkout WOD “The Jorge” (named for his love of running):

For Time: 
30 Back Squats at Bodyweight
1 Mile Run

Results

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High Bar with Jim C.:

Low Bar with Ashley:

 

Quote of the Day: “Tom ruined a perfectly good WOD.” (since it had a mile run in it) ~ Jorge

High bar or low bar back squat? Which one do I use? Why? How do I do it safely? Well, we covered that today in class, but you can also read on about low and high bar position in the following links from Stronglifts.com:

How to Squat with Proper Technique Without Injuring Yourself

High Bar vs. Low Bar Placement on Squats

The back squat was new for most today since we finally have enough racks to use for class. It is a relatively easy lift to dial in but takes time to get stronger in. Prep for some sore butts tomorrow!

Notes:

Congrats Graham on reaching your 100th WOD and joining the club! You earned it. Also congrats on 3 weeks into your Whole 30 Challenge and drastically making improvements in your fitness level and health.

Speaking of Whole 30, tonight we had a delicious dinner with our guests Dallas and Melissa from Whole9 on their way back through town on their road trip. After dropping by the box they came over and cooked a delicious dinner. The recipe can be found here. That Sunshine Sauce is the bomb! Good times!

Bonnie sprinting in the last mile while Jana cheers:

Hope you enjoyed the fireworks!

Monday Schedule 7/5: Only one class at 10am! The rest of the day we will be closed!

Come one, come all it’s a 2 person team WOD Monday morning. We know you are sore from “Trevor”, so throw on your favorite socks and get in the gym to burn off those burgers and beers!

 “Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe to assure the survival and the success of liberty.” 

~ President John F. Kennedy

“If our country is worth dying for in time of war let us resolve that it is truly worth living for in time of peace.”  ~ Hamilton Fish

Happy 4th! Celebrate with loved ones, be safe, and honor our great country and the sacrifices by those who made it so.

Pick a WOD from the past week:

“Moe” (Sat.) 

Penalty Swing (Mon.)

Row/Pull-up/Run (Tue.)

Fight Gone Neill (Wed.)

Death By Clean and Jerk (Thur.)

Results

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Moe coaching Adriana on what load to use and how to improve the clean and jerk:

 

“If You’re A Woman, Go Harder and Put More Weight on the Bar” by LIsbeth Darsh of CrossFit Watertown

I read this post the other night and thought, “this is something I see all the time”. One of the biggest observations in the gym for me is the consistent difference between men and women in how they CrossFit. 

For the most part, men are often too quick to want to pile on the weight, try a complex lift, or skip the crucial step of mastering the basics on their way to an advanced movement. Whereas with women, it’s common to see a reluctance to try to go heavier, push harder, move off a band or try to RX a WOD. 

That is where coaching comes in. Besides things like programming workouts, teaching technique, correcting form, ensuring safety, or providing structure; the coach also must be willing and able to either hold someone back or push someone to take that leap. Done correctly it doesn’t limit but rather opens new doors for the CrossFitter. Whether it’s training weaknesses, pushing for a max lift or better time, or scaling things back to get the most out of a workout; a coach can help the athlete make the right call without truly holding them back. 

Today was a great example, where Adriana wanted to try a heavier clean and jerk but was unsure if she could because she might not get as many rounds (due to the clean being heavier than what she normally uses). After talking with Moe and Michelle, the cues were given, the weight was increased, and the timer started. She went for it. While she may not have hit her target for rounds and reps, she tried. That’s what is important. Even better was that she gained experience, confidence, and support that helped make her one day fitter and will surely pay off in time. That’s CrossFit.

Notes:

10am looks like the place to be! We are having a team WOD Saturday so this should work out fine! If you are unsure just come one and come all as there will be teams of 4!