Come workout with us Wednesday for a special tribute WOD to our vets. At 8am we will be training and performing the Olympic lifts and at 9am we will do one of the hero benchmark WODs. Come for one or both!
Feel free to invite friends and family to join us. I will make sure it’s a WOD that all comers can fully participate in.
CrossFit Total
Find 1 Rep Max for:
-Back Squat
-Shoulder Press
-Deadlift
Meet Jeff Ford. Jeff designed and fabricated our new pull-up bar. If you look around the web you can find lots of CrossFit gyms that have pull-ups bars pieced together with spare lumber and various pipe configurations. While these probably work, I don’t have a lot of confidence in a lot of what I see out there. The bar Jeff built for us isn’t something you can order from a website and it isn’t a one size fits all solution. Jeff custom designed our bar for our space and with consideration for the tolerances that will be demanded of it. Thank you Jeff for your great work. We will do our best to pull it down, but I don’t think we stand a chance.
The last bolt goes in…
A quick test run…
5 Rounds for time
-3 Snatch, 95lbs
-15 Overhead Squats, 95lbs
-Run 400m
Let me highlight one of our hardest working athletes today. Actually, two of them.
Right from the beginning I knew Elaine would love CrossFit. She just jumped at every new move, pushed hard in workouts, wanted to learn proper technique and frankly sometimes scares me with how willing she is to try new stuff and just give things a try. Elaine is a couple months from giving birth to her first child and continues to hit her workouts with husband Bret and the 6qm crew. Elaine is very in tune with her body and is an experienced CrossFitter so I give her some leeway in what she does but we scale movements that are difficult to perform due to pregnancy issues and have lightened her weights considerably and she just keeps going. Jumping, running and other high impact exercises are no longer a part of her program but there are still more exercises she can do than she does not do. That doesn’t stop her from doing handstands and our definition of “light” deadlifts differ by a plate or two but through good communication and keeping an eye on Elaine’s energy levels we have a healthy mom who makes our gym a better place and a baby that is awaited with great anticipation.
This Saturday Elaine rowed four 1000m intervals. Each time was faster than her previous best time.
I couldn’t be more proud of Elaine and I can’t wait to get that kid CrossFitting! J
Mama and baby on the box and pressing the barbell.
AMRAP – 12 min
1:5 – Clean:Front Squat, 75% BW
10 Chest-to-ground push-ups
15 Box Jumps, 24"
I’m so excited about this WOD I may have to do it with you!
You know how much I like to mock silly workout stuff. Well I am going to pick on the Ab Coaster today. For only 4 payments of $99.99 plus and initial trial payment of $14.95 you get The Ab Coaster, the usual DVD program, an exercise plan, a fast track meal plan and a 14-day express program. For only $420. Now if you are convinced that a single use machine aimed at giving you a six-pack is worth the money, you have not been paying attention to anything I have been saying about training and should go quit CrossFit and do Hip Hop Abs. Six packs are pretty. They are also mostly genetic, are nutrition dependent and aren’t particularly functional in and of themselves.
You do more (AND BETTER!) “ab work” every time you are in the gym. Hold a plank for two minutes (no slumping) or walk around the gym with 100# over your head. That’s real “ab work”, the kind that includes all the other muscles that stabilize you. Now quit eating all that crap I keep hounding you about and in a month or so your 6-pack will be really sexy.
A fool and his money are soon parted…
Complete for time
25-50-75
-Squats
-Push-ups
-Pull-ups
-Sit-ups
We regularly perform WODs that are named after fallen service members of our military, fire departments and police. This a simple thing we do to honor those that give their lives so that others may continue to live freely and safely. Each of the men that are honored this way were avid CrossFitters and many of them were in specialist groups that require not just good fitness but elite level, world class, fitness. These are not the people today’s article is talking about. With the trends seeming to be less and less healthy these days it’s not a shock that so many would be unfit to serve.
75 Percent of Young Americans Are Unfit for Military Duty
The latest Army statistics show a stunning 75 percent of military-age youth are ineligible to join the military because they are overweight, can’t pass entrance exams, have dropped out of high school or had run-ins with the law.
So many young people between the prime recruiting ages of 17 and 24 cannot meet minimum standards that a group of retired military leaders is calling for more investment in early childhood education to combat the insidious effects of junk food and inadequate education. [link]
Stephanie soars to the top of the 24” box.
“Annie”
50-40-30-20-10
-Double Unders
-Sit-ups
It happened again last night… Nice work Andy!
“Nate”
AMRAP-20
-2 Muscle-ups
-4 Handstand Push-ups
-8 Kettlebells swings, 70/53
Flags are starting to go up. I know a few are on the way, BYU goes up tomorrow and I have yet to hear about a Husky flag. Funny. About a dozen Cougs were ready to hang their colors. I’m just sayin.
Bret is happy we don’t have to lower the Iowa flag to half mast. What a 4th quarter for the Hawkeyes.
