working the muscle up

Worked through some muscle up transition today and saw some people who are pretty close. And congrats to Lexie who got her double unders today averaging 2 to 3 in a set, nice work.

WOD:
AMRAP in 15
3 muscle ups/5 muscle up attempts
9 wall balls 20#/12#
15 double unders

Great weather for running

Great day to be outside and a nice push from everyone.


WOD:
10-8-6-4-2 Thrusters
50-40-30-20-10 sit ups
100 M sprint

Working the core

Working some core today with our overhead squats and a plank ME.

WOD:
Overhead squat 5X1

3 attempts at a M.E. plank hold adding weight every attempt

Potluck and golfing

Thanks to everyone for joining us for Mikey's going away potluck and glow in the dark golf night. We had some amazing food and a show of some interesting golfing skills. Unfortunately I think more of us lost our ball than not and Larry was the only one who stuck it out and finished the entire course. Either way it was a lot of fun, something we may have to revisit.

B squats

WOD:
B. Squat 5X3

3 min. HSPU
1 min swings
2 min HSPU
2 min swings
1 min HSPU
3 min swings

loving the jerks

I know I've already mentioned it but, if you haven't already check out the nutrition blog Carleys going crazy with some pretty amazing recipes and ideas.

WOD:
Push Jerk 5X3
bench press 5X3

New equipment

We got some oversized rubberbands in today. For those of you working on that kip these are going to turn into your best friend. Give them a test drive next time you're in.

WOD:
3 rounds
3 jerks 155#/95#
10 CTB pull ups
400 M sprint

CHECK IT OUT!!!

We all know the nutrition blog exists, but unfortunately I have been slacking in keeping up with that blog and its been neglected. SO, Carley has graciously stepped up to take over. She's got some great ideas and a passion for food, check it out try some of the foods and make some comments. Definately worth a visit!

can you feel those thighs yet?

Working the pull and dynamics of the clean today.

WOD:
5X3
power cleans

3 set of 6
hold squat depth for 30 seconds jump onto box
90 sec rest between sets

Beautiful saturday morning

Enjoying a sunny day today at the gym and I'm thinking next saturday is workout in the park day (no not the city park it's ironman)!! Had a gym full of newbies today. Cammey finished her day 7 WOD with go dynamics on her jerk form, Jacs made great times on her day 3 WOD averaging 1:53/500 M WOW, and Jackie came to try us out and will be joining our next ramp up program starting June 29th.

Lifting

WOD:

Front squat 5X5

tabata sit ups

Fun run

We had a nice leisure 5K run today and got some new #s on the leaderboard check it out the next time you're in.
WOD:
5K run for time

quick little metcon

Had a pretty quick WOD today with a nice max effort, check out the times in the comments.
WOD:
push jerk 5X5

3 rounds for time:
15 pull ups
15 box jumps
15 burpees

Grace

Had a visit with grace today and had some wonderful times and nice effort by all.

WOD:
hang cleans 5 X 5

"Grace"
30 clean and jerks for time 135#/85#

Mindset

Found this web surfing this weekend and wanted to share. The author is Lisbeth Darsh of CrossFit Watertown. Enjoy.

The CrossFit Mindset

1) I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2) Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3) If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4) I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5) I may puke. I may cry. But I will not quit. Ever.

6) I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7) The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8) I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.

9) I will give everything I have. And then I will find more within myself.

10) I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will soldier on.

11) I will bite off challenges, spit out results, and beg for more. What are you going to do?

"The CrossFit Watertown Mindset" by Lisbeth Darsh, www.crossfitwatertown.com. Some elements adapted from "The Spartan Rules" by Captain Paul Linsay.

a short one before the weekend

Just a short one to send you on your way for the weekend check out the times in the comments

WOD
40 wall balls 20#/12#
30 wall ball sit ups 20#/12#
20 weighted burpees 35#/25#
10 overhead lunges 35#/25#

Rowin' and Thrustin'

Fun little WOD with two full body butt kickers.

WOD:
4 rounds for time:
400M row
10 thrusters 95/65