Friday 8/23/19

Friday 8/23/19

WOD:

FOR TIME
10-20-30-40-50-40-30-20-10
Unbroken double unders
*After each set, perform a 50ft handstand walk*

Accessory work:
3 Rounds of:
100ft Heavy suitcase carry (per arm)
Max time banded plank hold

Power Hour:

“Unstoppable Joy”

6 Minute AMRAP
3 Deadlifts(155#/105#)
3 Box jumps(24″/20″)
*Increase reps by 3 each round*

-Rest 1:00

6 Minute AMRAP
Max calorie row

-Rest 1:00

6 Minute AMRAP
3 Hang power cleans(115#/75#)
3 Lateral burpees over barbell
*Increase reps by 3 each round*

-Rest 1:00

6 Minute AMRAP
Max calorie echo bike

-Rest 1:00

6 Minute AMRAP
3 Thrusters(75#/55#)
3 Pullups
*Increase reps by 3 each round*

Post time and total number of rounds completed to comments.

This Power Hour is for you, Joy! Let’s do it big!

Wednesday 8/21/19

Wednesday 8/21/19

WOD:

“Rene”

7 Rounds for time
400m Run
21 Walking lunges
15 Pullups
9 Burpees
*If you have a 20lb vest or body armor, wear it*

Post time to comments.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Tuesday 8/20/19

Tuesday 8/20/19

WOD:

“Bear Complex”

5 Rounds for max load

7 Unbroken cycles of:
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press
*Rest as needed between each set*

Post load to comments.

 

Fitness is family friendly!

Monday 8/19/19

Monday 8/19/19

WOD:

4 Rounds for time
200m Row
15 Wall balls (20#/14#)
10/7 Calorie bike

-Rest 4:00, THEN:

FOR TIME
800m Row
60 Wall balls (20#/14#)
40/28 Calorie bike

Post time to comments.

Megan L. flying around a corner out back.

 

Convenient

by Mindi Martinez

Let’s talk about the words convenient/convenience. I was sitting at the kitchen table eating dinner and flipping through the new IKEA catalog. I stumbled upon a description of a bed that had drawers underneath and the catalog said something like – drawers below to stash many items or your computer so you don’t have to get out of bed. I actually went through a few more pages before those words actually set in and I flipped back to that particular page. I started thinking about the “convenience” of having somewhere to stow shit so I wouldn’t have to move. Then I realized that with my convenient tiny mobile phone I don’t have to get up and go answer the phone because most likely it’s right next to me. Same with the multiple remotes for the television/cable/dvd, I don’t have to get up and walk across the room to change the channel etc. It is incredibly easy to move as little as possible in our world. We are definitely moving towards WALL-E territory people. And that is incredibly scary.

The definition of convenient is: well-suited with respect to facility or ease in use; easy or comfortable for use. The definition of convenience is: something that increases comfort or saves work. I understand that some conveniences are important in order to save time (an entirely different discussion) but most of them are excuses to not do the work. Life is work and we need to do the work. Our health and all-around well-being depends on it. I’m not saying that we should never be comfortable or never take the easy route, but it shouldn’t be the only option. We have to think about the repercussions and results (or lack of) that come from embracing easy.

CrossFit is not convenient; it is not comfortable or easy. It is not convenient to be sore. It is not comfortable to have ripped and bloody hands or rope burns. It is definitely not easy to lift that heavy load, to sprint hard all 400 meters to the end, or stay steady through a 2K row. Sticking to the Zone or going Paleo is not convenient. For some of you the trek to the box is not convenient. What CrossFit is: incredibly hard work, lots of sweat, maybe some tears and above all commitment. So why do you do it?