WOD's for the week

MONDAY 7-30-12
21-15-9
Box Jumps (24, 20)
Kettlebell Swings (53, 35)
Sumo Deadlift High Pulls (75, 55)

TUESDAY 7-31-12
AMRAP in 20 minutes:
15 Overhead Squats (you pick a weight)
10 Knees to Elbows*
5 Handstand Push-ups**
* try to get knees to actually touch elbows by pulling down on the bar until elbows bend
** go all the way down to an abmat or an abmat with a plate or do kick ups and hold for 3 seconds

WEDNESDAY 8-1-12
Push Press
7-7-7
Additional warm up:
    (to follow)
Mini WOD:
     (to follow)

THURSDAY 8-2-12
"Tabata Something Else"
4 consecutive Tabatas of:
Pull-ups
Push-ups
Sit-ups
Squats
Score is total of all reps in 16 minutes

FRIDAY 8-3-12
3 Rounds for time of:
40 Push Press (65, 45)
30 Squats
20 Ring Dips
10 Double Unders

SATURDAY 8-4-12
Nutrition talk with Dylan at 9am
Sign up, show up and think of questions.

A New Culture

Now that much of the gym is painted and most of the equipment is put where it goes I would like to introduce a new culture of cleanliness. We have all done a good job of putting equipment away after we use it. Now I would like to add wiping it off with our new disinfecting wipes before we put things away. These wipes are in a bucket by the posts in the middle of the room. Please take one and wipe down your bar before putting it away. If you need another one to wipe down your abmat and another to wipe down your spot at the pull-up bar feel free to use however many it takes to clean up after yourself. If we decide that these wipes are inefficient and a spray bottle with paper towels would be better we can change later on. You may also use your dry wipes to wipe off your chalk marks but we still have the sponges for that too.

I would also like to address the issue of damage to the boards/platforms. There are several chinks in the wood that I think could be avoided in the future. This is not a plush gym with beautiful hardwood floors that need to be protected. Damage will happen just in some use of the facilities. I'm not talking about that. The chinks that are appearing in the platforms, I think, are from taking weights off the bar and letting the bar land on the wood. This does not happen when you drop the bar with the weights on in the wod. Dropping the end of the bar is not good for the wood obviously, but it is not good for the bar either. The bars are not meant to be dropped without weights on them. When you remove the collars from the bar, lift the end of the bar you want to remove the weights from first. Push the weights off that side and hold the bar off the floor. Then you can lift the bar over the weights on the other side of the bar and pull the bar out. This removes the weights without ever letting the naked ends of the bar touch the floor. Let's all try this for a while and see if it makes a difference. We will repair the floor and hopefully prevent new damage from occurring.

WOD's for the week

David and I visited Crossfit Unstoppable in Jefferson City last Wednesday. Since I am still a little bit sore from that workout I decided to wait another week before I put that WOD on our board.

MONDAY 7-23-12
"Elizabeth"
21-15-9
Clean (135, 95)*
Ring Dips
* full Squat in this one

TUESDAY 7-24-12
For Time:
30 GHD Sit-ups
30 Deadlift (225, 155)
30 Double Unders
30 Overhead Squats (95, 65)
30 Pull-ups

WEDNESDAY 7-25-12
For Time:
50' Farmer's Walk (53, 35) in each hand
5 Burpees
50' Farmer's Walk back
5 Burpees
50' Sandbag Carry (50, 35)
5 Burpees
50' Sandbag Carry back
5 Burpees
50' Farmer's Walk and Sandbag Carry (53, 35 and 50, 35)
5 Burpees
50' Farmer's Walk and Sandbag Carry back, change hands
5 Burpees
50' Sandbag Carry (50, 35)
5 Burpees
50' Sandbag Carry back
5 Burpees
50' Farmer's Walk (53, 35) in each hand
5 Burpees
50' Farmer's Walk back
5 Burpees

THURSDAY 7-26-12
Front Squat
2-2-2-2-2-2
mini wod:
25 Rounds of:
5 Mountain Climbers*
1 Burpee
*1 L and 1 R = 1 Mountain Climber

FRIDAY 7-27-12
For Time:
50 Wall Ball Shots (20, 14)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
20 Wall Ball Shots
10 Toes to Bar
10 Wall Ball Shots
5 Toes to Bar

Sign up for next Saturday, August 4 Nutrition Talk with Dylan

WOD's for the week

Lydia and Dylan helped me write the WOD's for this week as you will be able to tell right away. Dylan is offering another Nutrition Talk on August 4 at 9:00am. If you are interested please sign on the board under Saturday. Maybe with more advance notice people can plan to come more easily. Also include topics you have questions about so Dylan can give us information that we want to use.

MONDAY 7-16-12
21-15-9
Box Pull Through*
Lunge Steps x2
V-ups (25, 15)**
*between two boxes do a push-up, jump through, do a dip with straight legs, jump back through=1
**lay on back on floor with arms extended overhead holding a plate, raise straight legs to straight arms with plate and touch together

TUESDAY 7-17-12
after the regular warm up additional warm up for this WOD is:
-Shoulders on the wall with armpits against the wall to stretch shoulder in the right way
-Lunge position with back foot on wall or box with hips pushed forward to stretch forward hip and back quads
Overhead Squat
3-3-3-3-3
Mini wod following
AMRAP in 9 minutes:
5 Pull-up
10 Double Unders

WEDNESDAY 7-18-12
3 Rounds for time of:
25 Wall Ball Shots (20, 14)
20 Sit-ups
15 Box Jumps (24, 20)

THURSDAY 7-19-12
AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols
(this is Mary minus the pull-ups, that will be tomorrow)

FRIDAY 7-20-12
AMRAP
1 Pull-up each minute increasing by 1 each round
i.e. 1 Pull-up the first minute,2 Pull-ups the second minute... until you can't complete the round.
score is number of minutes plus pull-ups done in the uncompleted round.

WOD'sfor the week

Phillip leaves to go back to Alaska this Monday and wanted to leave you with his last set of WOD's. Actually, I asked him to help me make these up. Now we can all think about him all week.

MONDAY 7-9-12
Deadlift
1-1-1-1-1-1-1*
*must set a new PR or keep going
mini WOD following:
50-40-30-20-10 for time:
Abmat Sit-ups
Air Squats

TUESDAY 7-10-12
"Randy"
75 Power Snatch (75, 55) for time

WEDNESDAY 7-11-12
"Helen"
3 Rounds for time:
400 Meter Run
21 Kettle Bell Swings (53, 35)
12 Pull-ups

THURSDAY 7-12-12
For Time:
21-15-9
Dumbbell Thrusters (35, 25) in each hand
Double Unders

FRIDAY 7-13-12
2 K Row for time

WOD's for the week

MONDAY 7-2-12
5 Rounds for time of:
15 Knees to Elbows
15 Hip Extensions
15 Push-ups
15 Box Jumps (24, 20)

TUESDAY 7-3-12
"Brenton"
5 Rounds for time of:
100' Bear Crawl (there and back)
100' Standing Broad Jump*
*after every 5 jumps do 3 Burpees, do not start counting from 1 again when you get to the wall.

WEDNESDAY 7-4-12
CLOSED for the HOLIDAY

THURSDAY 7-5-12
AMRAP in 12 minutes:
12 Push Press (115, 75)
12 Chest to Bar Pull-ups
12 Pistols
Nathan's birthday is today and he will be 22. We could celebrate by doing 22 of each movement for 22 minutes, or not.

FRIDAY 7-6-12
"SQT"
3 Rounds for time of:
10 Ground to Overhead (95, 65)
200' Shuttle Sprint (there and back twice)