Wednesday 6/19/19
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.
Tuesday 6/18/19
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!
Monday 6/17/19
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
Sunday 6/16/19
WOD:
Rest Day.
Rest when the work is done.
Saturday 6/15/19
WOD:
18 Minute alternating EMOM
Minute 1: 15/12 calorie bike
Minute 2: 15 kettlebell swings (70#/53#)
Minute 3: 15 wall balls (20#/14#)
*Every 3 minutes, add 1 rep to each movement*
*Courtesy of Icon Athlete*
You’ll need to bring your game face today!
Friday 6/14/19
WOD:
FOR TIME
10 Ring muscleups
50 Overhead bumper plate situps (25#/15#)
150 Double unders
50 Overhead bumper plate situps
10 Ring muscleups
Power Hour:
Teams of 2
30 Minute AMRAP
800m Barbell front rack carry (135#/95#)*
Then, AMRAP:
4 Tire flips (AHAP)
6 Double KB shoulder to overhead (AHAP)
8 Back squats (AHAP)
*Every time you switch on front rack carry, perform 5 power cleans(135#/95#)
Post time and total number of rounds completed.
Megan L. keeping her knees high for another rope climb foot lock.