SugarWOD

WORKOUT OF THE DAY

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WOD: 6-28-14

Team WOD 1: Tabata style for time:

150 Push Ups
100 Hang Power Cleans (95/65)
200 Double Unders or 200 Kick Outs

Team WOD 2: Tabata style for time:

150 Push Ups
100 Hang Power Cleans (135/95)
400 Double Unders

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Writing Tabata style…

Gotta get as many words in before.  There is an unnecessary pause in my.  Sentence.  If you and your partner are not capable of doing a lot of Push.  Ups, this workout will definitely start.  Out with some difficulty, but at least you will be.  Fresh.  The Hang Power Clean portion should be.  A breeze between two people, especially.  If they are efficient.  Lastly, if you do not have Double Unders but.  Your partner does, you will have to do Kick.  Outs to contribute towards your score.  Now just make sure that you.  Pick a partner who has great Double.

Unders,

CG

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WOD: 6-27-14

WOD: EMOTM for 24 minutes:

Odd: 20 Double Unders or 15 Kick Outs
Even: 2 Front Squats into 1 Thruster

Increase weights after every round

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Play with your fitness…

I do CrossFit because I enjoy it and I want to get better at it.  Running 5Ks are not necessarily my thing.  Most blind people can probably beat me at basketball.  I can swim/roller blade/tan pretty well as well.  What I am trying to say is that, the clear improvements in your health and fitness that come through CrossFit can better your capacity to enjoy other things.  It is all fine and dandy to do WODs in order to be healthier, but why make all of these deposits into your health bank account if you are never going to make any withdrawals?  Get yourself out there and play with your fitness to further enjoy (and encourage) your newfound powers.

Get out and play,

CG

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Après-Crossfit

Hey Everyone,

You are not your past.  You are better than that.  Don’t let yesterday’s events or today’s fears keep you from being the person you know you can be.  Your biography is not your destiny.

Most of society believes that we are our past.  They believe who we are, and who we will become, has already been decided by our past.  For example, if you had a troubled past you are destined for a troubled future; if you have been successful in your youth you are destined for greatness.  Or in terms of CrossFit, if you’ve struggled with running, Olympic lifting, or dialing in your nutrition in the past, these will be your shortcomings for years to come.

But in reality we know this isn’t true.  All of us know examples that counter this; the blessed kid with nothing but sunshine and rainbows in front of him that somehow ends up in rehab.  Or the girl with nothing going for her, against all odds, ends up the CEO of a Fortune 500 company.  Or in terms of CrossFit,  The fat guy that looses 80 lbs and goes on to win a 5k.  Or it’s the weak and un-athletic soccer mom that can now dead lift twice her bodyweight and do 30 pull ups.

The truth is your past does not dictate your future.  As humans beings we have been given the ultimate power…The power of decision and choice.  You control who you are and who you will become, by the DECISIONS and ACTIONS you take TODAY.

 Decide to be better at running, Olympic lifting or eating clean, and then ACT on those decisions.  You can be anything you chose to be, but you must believe in your decisions, and act upon those decisions with conviction.  Don’t fail into the trap of the many, that your past failures will predict future faults.  At CrossFit we know better.  We can be anything we decide, as long as we act.   Biography is not Destiny, your Destiny is up to YOU.

On Friday at 7pm at 209 Columbus Ave on of the WODs will be….

Gary Coleman

100 Burpees

EMOM 3 Toes to Bar

15 min time cap

– Bern K. Prince

This is a video on mental toughness but there is some adult language so if you have kids please use discretion… Here’s the link

For time:
100 Burpees
EMOM 3 toes to bar
15 minute cap
For time:
100 Burpees
EMOM 3 toes to bar
15 minute cap
For time:
100 Burpees
EMOM 3 toes to bar
15 minute cap
For time:
100 Burpees
EMOM 3 toes to bar
15 minute cap
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WOD: 6-26-14

Skill: 3 rounds of:

Straight Leg Raises (pike or straddle)
Hollow Hold
Hanging L-Sit

WOD 1: For total time:

15 Burpees
20 Pull Ups
20 Wall Balls (20/14)

Rest 2 minutes

15 Burpees
15 Pull Ups
15 Wall Balls (20/14)

Rest 2 minutes

15 Burpees
10 Pull Ups
10 Wall Balls (20/14)

Rest 2 minutes

15 Burpees
5 Pull Ups
5 Wall Balls (20/14)

WOD 2: For total time:

25 Burpees
25 Pull Ups
25 Wall Balls (20/14)

Rest 2 minutes

15 Burpees
15 Pull Ups
15 Wall Balls (20/14)

Rest 2 minutes

10 Burpees
10 Pull Ups
10 Wall Balls (20/14)

Rest 2 minutes

5 Burpees
5 Pull Ups
5 Wall Balls (20/14)

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Do drop ins…

If you have been doing CrossFit for any reasonable amount of time and have yet to be in a different gym, I STRONGLY encourage you to try it out.  Going to another gym can give you a lot of perspective of what you consider to be your normal CrossFit experience.  Having a fresh pair of eyes can highlight certain faults that we may have missed here.  Having a fresh point of view can give you that final cue to help you through a movement.  Having the spotlight amongst strangers and strange coaches alike can give you the surge to push past your normal comfort levels. Putting yourself in an unfamiliar place and out of your comfort zone can remove any distractions of apprehensions that you may have when exercising here.  Or you could just realize just how sweet home really is.  Just make sure they don’t give you a 55 lb. vest with which to do Thrusters,

That part can suck,

CG

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