Don’t Bail! Scale.

SATURDAY  

Sometimes doing less is more. Scaling a movement back in reps or skill will allow you to attack the workout without holding back. If you find that you lack endurance in our workouts, try scaling more often to increase the intensity of your workouts. Even if you are a “Rx” athlete, you can benefit from modifying workouts.

Sometimes you need the scaling for mental purposes. Have you ever approached a workout exhausted so your efforts lacked? What if you "watered" down the workout to where you could move with fluidity without having to think so much? You'd finish the workout with a great sweat and wouldn't feel defeated. Knowing that you can take it easy will also keep you from dreading the gym or skipping all together. We’re here to live a fit, healthy life and that looks different for every single one of us. 

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Workout of the Day

7 rounds: 

1 lap

7 Chest to Bar  

7 Push Press  (135/95)

7 KBS (53/35) 

How Do you Make Holy Water?

6/30/18

Workout of the Day

"Candy"
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

"Maggie"
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Scaling
Candy and Maggie are the less frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.

Intermediate Option
4 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats


"Someday" is A Disease

6/29/18

Workout of the Day

500m Row x 6, rest 2 minutes

*Add 15-20 seconds to your fastest recorded 500m row time. We did this at the beginning of the month. 

his should be hard but something you can push to sustain.

****the photo from our 500m row sprint at the beginning of the month is on the blog****

HERO WOD: Deputy U.S Marshal Josie Wells

6/23/18

Workout of the Day

"Josie" (35min Time cap)

For time: (with a vest (20/14)
1-mile run
Then, 3 rounds of:
  30 burpees
  4 power cleans (155/105)
  6 front squats
Then, 1-mile run

Intermediate Option
For time (without a vest):
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans (105/55)
6 front squats
Then, 1-mile run

Beginner Option
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans (75/55)
6 front squats
Then, 800-m run