Rest.
Roll out and/or use that Lacrosse ball to break up those tight areas. We've all got them somewhere. Follow it up with a little ice if those areas get too hot.
We're seeing more stretch-band work post WODs. It's all productive. Keep it up everyone.
Memorial Day weekend! If the "Intro to Summer" weather is any indicator, it's going to be an awesome season. Start getting your WOD schedule dialed in. A few heavies and a boyweight piece on the weekend maybe? Let your body be the guide.
Good job by all getting your sweat on today, and the prize? It was movie tickets for best reps and form. Nice work Steph and Edgar!
Enjoy the fight night.
Friday fun day! Handstand antics not mandatory. Please WATCH this video of Brendan doing some O.G. reps of wall balls during a WOD. Mirror those movements and keep the ball up in front of you! It really helps your upward momentum for that target height.
Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball
Fair winds and following seas Chief Bill. This WOD and this holiday weekend are dedicated to the memory of your service.
Brian
Three rounds for time of:
5 Rope climbs
25 Back Squats
Some of you may have heard of the Low Carb Cruise in previous posts. Here's a short recap of this year's event from Dr. W. Davis with some great resource links and information. And some info on next year's cruise.
Slow lifts and skill work. Take your time and work up on those OHS's. No rush, just PR.
Overhead Squat 1-1-1-1-1-1-1 reps
Speaking of worthwhile causes lately, here's a novel way to raise funds for a bitchen (worthwhile and overdue) project. You might want to send a few bucks their way.
Remember, no 6:15 PM workout, tonight only! See you manana!
RIP Senior Airman Forester. We are in your debt. Watch the HQ demo vid on this for more detail on the KB C & J. We'll have mods! No one can pop their noggin with a wild KB.
Jag 28
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
We're coming up on the CrossFit for Hope Fundraiser in on the 9th of June. Please sign up to join us on that day and raise a little to support the tremendous work done by the folks at St. Jude on childhood cancers and other diseases. The WOD will be an FGB time format but with some fun and different movements.
The cut off for this is 17 minutes. Nail as many reps as you can in that time. Safely. If you want to try and burn through the whole enchilada go lighter on the weights and see what you can do, in 17.
Catch that partial eclipse, or better yet, the reflection yesterday?
Heads up: Wednesday only, there will be no 6:15 pm workout. Come in and sweat early!
