CrossFit Willow Glen

MONDAY, JULY 5TH - 9AM CLASS ONLY!!!!!

FIGHT GONE BAD

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20” box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Our current On Ramp crew after their first “Fight Gone Bad”!  I don’t think I ever look this good after FGB!!!  What’s up?  They have 3 sessions left then you will be seeing them in classes - please remember to introduce yourself!!! Next On Ramp starts July 15th!!!   If you know of someone that would love CrossFit WG - send them our way!!!

Today’s WOD:

5x5 Front Squat (70%)
then
21 KB Swing (53/35)
21 K2E
200M Run
x4

One of the things that makes CFWG so special is that anyone that walks through our doors feels welcome.  This was something that I wanted to make sure we accomplished from day one and I think we have done a great job so far!!  As someone that is already a part of our family it is easy to forget the nervousness you probably felt the first time you came in and tried a WOD.  We are very blessed to be growing and there are constantly new faces in our classes - PLEASE make sure to introduce yourselves to anyone that you may not know - they will remember that kindness and will definitely feel more at ease. 

4th of July!!!  We will only have one class on Monday, July 5th at 9am!  It will be a Team WOD and sure to be fun!!!  Anyone & Everyone is welcome so feel free to invite family/friends!

Today’s WOD:

Run 400M
30 Box Jumps (High!)
15 DB Thrusters (Heavy!)
30 Abmat Situps
x 3

Today’s WOD:

“Karen”

150 Wall Balls for Time (M:20, W:14)
then

(not for time)
25 GHD Situps
25 Back Extensions
20 Half Moons
20 Supermans

Summer’s here!  Lot’s of vacations, day trips with the kids, lazy mornings….not exactly great for motivating you to get to your workouts!  It’s easy to let one day off turn into a week..or more!  Don’t let all of your hard work fall apart because your schedules have changed a bit - this might be a great opportunity to check out another class time and train with some new people!!!  Whatever - JUST GET TO CLASSES!!!

H20!!!!  It’s that time of year again - you gotta drink water!  We have a large fridge!  If you bring a water bottle you can refill it and then leave it in the fridge when you leave for next time!  Just take it home weekly to wash it!  We will save the Earth from a ton of plastic water bottles and cups!  PLEASE put your name/initials on your water bottle!

Today’s WOD:

For Time:

15 Deadlifts
30 Situps
Run to Fence

15 Deadlifts
30 Box Jumps (18”)
Run to Fence

15 Deadlifts
30 Wall Balls (M14#, W10#)
Run to Fence

15 Deadlifts
30 DB Push Press
Run to Fence

Today’s WOD:

“Kalsu”

Complete 5 burpees and perform max rep thrusters on the minute.

The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ‘68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

Physical fitness is not only
one of the most important keys to a healthy body;
it is the basis of dynamic and creative intellectual activity.
-John F. Kennedy

Tuesday night I got exactly 3.5 hours of sleep - went to sleep at a reasonable hour, gotten woken up and just couldn’t go back to sleep.  Got up at 5am to go to the gym, went home and slept a bit and woke up super tired!  I was dying to break down and have a Sugar Free Rockstar to get me moving but since that isn’t anything close to Paleo I just sucked it up and went to the gym without a lot of excitement or hope for a good workout….and guess what?!?!?  I felt GREAT the rest of the day!  Energy was high, attitude was good and since I didn’t put any weird chemical drink in my body I am guaranteed a great nights sleep tonight!!  It’s cliche, but sleep, nutrition and exercise is the key EVERYTHING!!!

Speaking of which - check out the following book (the library has copies of it!): 

Today’s WOD:

20 1 Armed KB Swings
20 1 Armed Split Push Press
20 Cross Chops
x3

WOD:

Jerk
5-5-5-5-5

Today’s WOD:

1000M Row
1 Mile Run
500M Row
800M Run
250M Row
400M Run
For Time

If your face doesn’t look like this you should be using a heavier kettlebell!!

Whew!  You all survived a tough WEEK!  I checked in the last couple of days with those that did CrossFit Total and am happy to report that everyone’s back felt great!!!  Give yourselves all a pat on the back for keeping perfect form throughout!! 

Austin from CrossFit Unlimited (http://www.crossfitunlimited.com) had an interesting posting about a food measurement system that might be helpful to those working on portion control.  Check out the site (http://www.staxsystem.com/).  The entire system is about $60.  Don’t know if you will find any value, but it is definitely worth mentioning as another tool.

Starting tonight I am going to post various websites once per week that I regularly find helpful or informative, whether it be nutrition, fitness, lifestyle, etc. - I hope it helps all of you! 

First up, our friends at Nutritionize:  http://www.nutritionize.net

Today’s WOD:

100M Walking Lunge
10 Burpee Box Jumps
90 Seconds of Plank**
x4

**Penalty: for each time you drop out of plank position you will receive a 5 Wall Ball penalty.  The Penalty will be completed after the WOD and won’t be included in your actual time.

Next time you use an excuse (any excuse): too hot, too tired, too stressed, etc. Remember that Lisa has been showing up to train consistently since before her pregnancy and now, 6 months later, is stilling killing the workouts!!!!!  And, knowing her we will see her training over the next 3 months until the “Big Day”!!!  Lisa - I know that thinking of you even makes me motivated to train!!

Today’s WOD:

Run 400M
10 Pullups
10 Supine Ring Rows
10 Abmat Situps
10 KB Swings (53/35#)
x4

Wow!  I don’t know about you but I had a GREAT day watching everyone really get after the CrossFit Total!!  I don’t think ANYONE didn’t actually go for their “true” max today! 

I would love it if you would post your thoughts on CrossFit Total today!!

Today’s WOD:

“CrossFit Total”
3 Attempts at Max:
Back Squat
Shoulder Press
Deadlift

Today’s WOD

Run 400M
then
5 Rounds of the Bear Complex: (M:75#/W:53#)
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press
then
20 Half Moons (10/12#)
x5

I need someone to help me with my website for CrossFit trade!  I need to make changes/additions to the site and my current webmaster is MIA.  Need some small site redesign and help setting up and sending out communications from our mailing list….any help would be appreciated!  If you’re interested, let me know!

Today’s WOD:

15 Rounds for Time:

5 Pullups
10 Pushups
15 Squats

Today’s WOD:

Run 1 Mile
Rest
Row 1000M
For Time