Archive for the ‘The WOD’ Category

Ron jumping rope

The word ‘aerobics’ came about when the gym instructors got together and said: If we’re going to charge $10 an hour, we can’t call it Jumping up and down.

-Rita Rudner

Stregth: Press

5-5-5

WOD: 21-15-9

Clean

Ring Dip

Post WOD: 8- 25 Yard Sprints

Dana lunging with the big plate...

You win a few, you lose a few.  Some get rained out.  But you got to dress for all of them.

-Leroy Satchel Paige

Skill:

10 Skin-the-Cats

100 Hollow Rocks

Posterior Chain Development

WOD: 3 Rounds for Time

30 Sec. Handstand Hold (Total Time)

20 Sec. L-Sit Hold (Total Time)

5 Front Squats @65%

15 Wall Balls

*Post time to comments.

The evening crew bringing it home after a brutal 400M run

Our new class schedule starts today… see you at 5:30 AM, Noon, 3:45 PM, 5:30 PM or 6:30 PM!

Work isn’t to make money; you work to justify life.

~Marc Chagall

Strength: Back Squat

5@ 65%

5@ 75%

5@85%****

Wendler 5-3-1 calls for max reps in last set..if it’s 5 it’s 5 if you can do 7 do 7.  Start your percentage work light and reset your 1RM to about 90%.  Use your log books and record your weights used..linear progression is all about adding weight each cycle.  I added a link about Wendler 5-3-1 to our facebook page…check it out!

WOD: (This is where it gets weird )

AMRAP 2:00

Handstand Push-ups

2 points for each unscaled

1 point for scaled

Rest 2:00

AMRAP 2:00

Burpee Pull up to Toes to Bar

Chest touches ground, chin over bar, toes to bar

2 Points for unscaled

1 point for scaled

Rest 2:00

AMRAP 2:00

Squat

1 Point for 5 squats

Rest 2:00

AMRAP 2:00

Push up

1 Point each

***Add up your total points for a final score.  Post your score to comments.

Coahes Jake, Mike, and Chris watching "Doc's" awesome form late in Bugaboo.

You can be sure that the more we undergo sufferings for Christ, the more He will shower us with His comfort and encouragement.

2 Corinthians 1: 5

Rest Day

We will be starting a new strength cycle tomorrow that will require some percentage work.  Everyone should start real low when guessing their 1 rep max. 85-90% is where Jim Wendler recommends starting the first cycle.  The way this 5-3-1 cycle works it shouldn’t bother you to start a little light…i promise you’ll get the work in

Amy!!!!

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.

-Mark Twain

Saturday Schedule:

9 AM Coach J’s Choice

10 AM Free Intro Class (open to the community)

11:15 Squat Clinic with Jerell

1:00 Coach Chandra’s Choice

*** Our new class schedule starts Monday!  5:30 AM, Noon, 3:45 PM, 5:30 PM, 6:30 PM

“The  harder you work, the harder it is to surrender”

Vince Lombardi

Skill

static handstand holds

WOD

3 rounds for time:

21 push press

21 kettlebell swing

400 m run

To anyone who is interested in being part of the CFLS family, please note:

Monday, September 6th will start our first On Ramp Class.  We will offer this class at the beginning of each month.  It is required for all new members of Crossfit Lee’s Summit to take these classes before joining in a group WOD.  They will run Monday, Wednesday and Friday at 7:30 PM for two weeks.  Email Chandra to reserve your spot in this program at chandra@crossfitls.com

Ladies at Cafe CrossFit Lee’s Summit we will be serving BEEFCAKE!!

TEAM WOD

With teams of 3 complete the following:

400 m run

120 wall balls

400 m run

150 push ups

400 m run

180 sit ups

400 m run

240 squats

Teams MUST run together.  Only one team member can perform the reps at a time.  Members can break up the reps among the team as they choose.  ENJOY!!!

A very focused and determined Kalie during the “bugaboo” workout.

Strength

5 x 5

Back Squat

(warm up 1×5 @ 40%, 1×5 @ 50%, 1×3 @ 60%)

WOD

For Time:

100 jump rope

50 knees to elbows

100 jump rope

40 knees to elbows

100 jump rope

30 knees to elbows

100 jump rope

20 knees to elbows

100 jump rope

10 knees to elbows

Whole Foods in Jalalabad, Afghanistan.  Yes, that is a poop ditch infront of the stand.

Skill

athlete’s choice

WOD

4 Rounds for time:

12 Burpee Pull Ups

9 Push Ups

6 Deadlifts (75%1RM)