Great job on Monday's WOD everyone. If you missed it, you missed quite an experience. Total arm failure at some point in the WOD for everyone. It was awesome to witness you all push beyond your comfort into that "magical" area.
WOD:
Deadlift 3-3-3-3-3-3 (70% of your 1 rep max, barbell must come to a complete stop just below the knee each rep)
Then:
4 rounds for time:
8 Walking Lunges with the weight in the back rack (135#/95#)
8 Toes to Bar
Showing posts with label CrossFit. Show all posts
Showing posts with label CrossFit. Show all posts
Monday, November 17, 2014
Sunday, November 16, 2014
Monday, November 17, 2014
Don't forget to register for the DEXA scan this Saturday Morning at the following link http://signup.body-comp.com/
Today's WOD:
6 Rounds
3 Shoulder Press (70% 1 rep max)
6 Push Press 6 (same barbell)
9 Ring Dips
12 Push-ups w/hands on stacks of plates
Today's WOD:
6 Rounds
3 Shoulder Press (70% 1 rep max)
6 Push Press 6 (same barbell)
9 Ring Dips
12 Push-ups w/hands on stacks of plates
DEXA Scan November 22, 2014
We are pleased to announce that Body-Comp Dexa Scan will be back at CrossFit Incinerator this upcoming Saturday, November 22. This is open to the public! You may reserve your spot online now by clicking http://signup.body-comp.com/Request/crossfitincinerator Some of you may be questioning whether or not you will get a scan, whether it be your first time ($75) or a second ($65). Here is why I believe you should.
First of all, get your mind in the right spot about what the scan is measuring. The DEXA scan is measuring your body fat %. It is not testing whether or not you are an awesome person, it is not testing whether or not you are working hard, it is not testing whether or not you are strictly adhering to a diet plan, it is not testing whether or not you want it bad enough, and it is not testing whether or not you are a bad ass mother... you get the idea.
The DEXA scan is a truthful, unbiased measurement of your body fat, lean muscle mass, and bone density, and is the most accurate way to test these three things on the market. A DEXA is a great way for you to get a data point to see if your plan is or isn't working for you. Some of you may have scanned last time and then implemented a plan that you took very seriously. Some of you may have scanned and implemented no plan, but rather made a commitment to make better choices. Some of you may have scanned and vowed to bulk up. Whatever your "strategy" you need to see if it is working! So get a scan!
With a DEXA scan you get to keep your clothes on, lie on a table, and relax for about 5 minutes. That's it! They print you out your results and take a moment to show you how to read the report. You will get a copy to take home, and we will be available to discuss a strategy to attain your goals based on the results.
First of all, get your mind in the right spot about what the scan is measuring. The DEXA scan is measuring your body fat %. It is not testing whether or not you are an awesome person, it is not testing whether or not you are working hard, it is not testing whether or not you are strictly adhering to a diet plan, it is not testing whether or not you want it bad enough, and it is not testing whether or not you are a bad ass mother... you get the idea.
The DEXA scan is a truthful, unbiased measurement of your body fat, lean muscle mass, and bone density, and is the most accurate way to test these three things on the market. A DEXA is a great way for you to get a data point to see if your plan is or isn't working for you. Some of you may have scanned last time and then implemented a plan that you took very seriously. Some of you may have scanned and implemented no plan, but rather made a commitment to make better choices. Some of you may have scanned and vowed to bulk up. Whatever your "strategy" you need to see if it is working! So get a scan!
With a DEXA scan you get to keep your clothes on, lie on a table, and relax for about 5 minutes. That's it! They print you out your results and take a moment to show you how to read the report. You will get a copy to take home, and we will be available to discuss a strategy to attain your goals based on the results.
Tuesday, November 11, 2014
Wednesday, November 12, 2014
Watch the videos I posted online in preparation or review:
4 Rounds for completion, not for time:
7 Front Squats (70%)
8 Snatch Pulls (100% 1 rep max snatch) we're working the first and second pull together
12 GHD Sit-ups
And here is another video with yours truly
4 Rounds for completion, not for time:
7 Front Squats (70%)
8 Snatch Pulls (100% 1 rep max snatch) we're working the first and second pull together
12 GHD Sit-ups
Sunday, November 2, 2014
Monday, November 3, 2014
From now until Christmas we will be collecting PRs! You will record your PR on a Christmas ornament, and those ornaments will help decorate our tree this year. We hope and encourage you to track everything so that you can find lots of reasons to decorate lots of ornaments!
Also, the date for our 1 year anniversary party, our 2nd annual "Friendsgiving" and a fall get together is Friday, November 14th. More details to follow, but make sure you block out that date and find sitters for the kiddos. Tell your kiddos that they will be a big part of our Christmas party in December!
Ok, the workout of the day is:
Find your 1 rep max Clean
Find your 1 rep max Bench
Find your 1 rep max Overhead Squat
Post your total to comments on the website...
Record your PRs on your ornaments and in your books.
See you at the box!
Also, the date for our 1 year anniversary party, our 2nd annual "Friendsgiving" and a fall get together is Friday, November 14th. More details to follow, but make sure you block out that date and find sitters for the kiddos. Tell your kiddos that they will be a big part of our Christmas party in December!
Ok, the workout of the day is:
Find your 1 rep max Clean
Find your 1 rep max Bench
Find your 1 rep max Overhead Squat
Post your total to comments on the website...
Record your PRs on your ornaments and in your books.
See you at the box!
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