FRIDAY
Before you come to gym, we would like for you to watch the videos posted for the workout. Side note: We need to know who will be playing this Sunday in our softball games. Post to comments.
Workout of the Day
CrossFit Sectional Workout 11.2
15 AMRAP
-9 Deadlifts (155/100)
-12 Push-ups (hand release at bottom, lock out on top)
-15 Box jumps
THURSDAY
Homework for the W.O.D is to watch this video! Let’s get these double-unders down and get some more Rx’s on the board.
Workout of the Day
Press 5-5-5
Then
4 Rounds for Time”
-25 Meter Lunge
-25 Double Unders
-15 Box Jumps
WEDNESDAY
Here is Robb Wolf’s Shopping list for Paleo. Hope this can help simplify your shopping trips!
Workout of the Day
Dead Lift - 5 (Work up to ONE heavy set of 5 reps)
Then
-10 Clean and Jerks (135/95)
-50 Pull Ups
-100 Push Ups
-150 Squats
-10 Clean and Jerks
TUESDAY
Over the weekend we had our first softball games of the season. We had a great time and ended the day 1-1. For those of you who signed up for the team, we need a heads up if you will not be attending and we would prefer it to at least be by Friday. Also the uniforms are in so bring 10 dollars cash if you have not collected your shirt yet.
Row, Row, Row your rower…
Workout of the Day
6 1 Minute Planks- All on Front
Then
5 rounds for Time:
-10 Burpees
-10 KB Swings
-10 Finger to Toes Sit Ups
MONDAY
When shopping for vegetables and fruit, it is important to shop for them in season. With it being Spring, there are great options to add into your diet. When deciding between organic or conventional, remember, if you don’t eat the peel, you don’t have to go organic. Some fruits to consider buying right now are strawberries, oranges, and mangoes. Some vegetables to consider are asparagus, collard greens, spinach, and broccoli. Keep up the good work everyone and lets stay on top of our nutrition logs!
Ryan and his bar.
Workout of the Day
Front Squat 5-5-5
Then
“Weaver”
Four rounds for time (half of all pull ups if you are new):
-10 L Pull Ups
-15 Push Ups
-15 Chest to Bar Pull Ups
-15 Push Ups
-20 Pull Ups
-15 Push Ups
SATURDAY
Tomorrow is bring a friend day, so feel free to bring any of your friends who might be curious about the program. We will also have a softball practice on the 26th. We will meet at 11:45 at the gym and head over there or you can go straight to the park. We will be meeting at the Drusilla, Brec park at 12:01, it is near Old Hammond.
Boom.
Workout of the Day
“You Serious BRO?”
For Time:
-100 Kettle Bell Swings (light weight work on form)
-90 Sit Ups
-80 Squats
-70 Back Extensions
-60 Push ups
-50 Lunges
-40 Double Unders (200 Singles)
-30 Slam Balls
-20 Knees to Elbows
-10 Dips
-200m Run
FRIDAY
Not only is the video entertaining, it is also very informative! Knowledge is POWER! Side note: BRING YOUR FRIENDS SATURDAY AND DON’T FORGET ABOUT SOFTBALL THIS WEEKEND!
Workout of the Day
3-3-3 Bench Press
Then
3 Rounds for Time:
-400 Meter Run
-40 Push Ups
-20 KB Swings
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