by Olivia Morris | Jun 19, 2019 | Workout of the Day
WOD:
12 Minute AMRAP
20 Double unders
1 Bar complex
40 Double unders
2 Bar complex
60 Double unders
3 Bar complex
Etc…
*1 Bar complex equals 1 bar muscleup + 2 chest to bar pullups + 3 pullups*
Accessory work:
3 Rounds of:
50 Banded pull aparts
Max time banded plank hold
Post highest round completed to comments.
Lauren F. putting one hand over the other.
by Olivia Morris | Jun 18, 2019 | Workout of the Day
WOD:
“Oly Total”
3 Attempts at a 1 rep max
Snatch
Clean and jerk
Front squat
Post loads to comments.
Make up your mind, then stand it up.
by Olivia Morris | Jun 17, 2019 | Workout of the Day
WOD:
4 Rounds, each for time
400m Run
20 Box jump overs (24″/20″)
20/15 Calorie bike
*Rest 3:00 between each round*
Post times to comments.
One rep at a time!
by Olivia Morris | Jun 16, 2019 | Workout of the Day
WOD:
20 Minute AMRAP
1500m Row, then AMRAP:
20 DB Thrusters (35#/20#)
15 Toes to bar
2 Rope climbs
Post total number of rounds to comments.
Block it out and squat.
Don’t Think, Just Squat
If you have ever been here during a workout that involves a lot of squats and I happened to be coaching, you may have heard me shout this little bit of advice, “don’t think, just squat.” At its core, the air squat is a fairly simple movement. Sure, there are lots of points of performance to think about like: chest up, knees out, weight in the heels, hips below parallel, etc … but you still just lower your body down, raise it back up again.
In CrossFit as in life, we tend to make things overly complicated. When we make things more complicated than they need to be we stifle progress. For example, I attended a business summit for gym owners this past weekend. It was a great few days filled with meeting other passionate gym owners and listening to folks give inspirational and educational lectures on how to make our businesses run better. I left initially feeling really fired up and motivated. As I get a bit further removed from the summit, I am starting to realize that there are a lot of things to work on to continue to improve the business that is Kitsap CrossFit.
It can get overwhelming, to the point of losing sleep and being unnecessarily grumpy throughout the day. I have to remind myself, it doesn’t have to be this complicated. I just have to keep my eye on our goals as an organization and take the daily steps necessary to get us there … without a lot of thought.
It’s just like your fitness and nutrition. It doesn’t have to be super complicated to be effective.
So, the next time you find yourself slowly grinding through a “simple” movement like the squat (or stuck on a project at work), just say to yourself, “Don’t think, just squat.”
-Dan
by Olivia Morris | Jun 15, 2019 | Workout of the Day
WOD:
Rest Day.
Rest when the work is done.
