CrossFit Willow Glen

Did you get farther than last time?  By how much??

Great article from My Athletic Life today on Sugar and Sweeteners…

http://myathleticlife.com/?p=633&utm_source=rss&utm_medium=rss&utm_campaign=the-dish-on-sugar-sweeteners

Today’s WOD:

Back Squat 3x10
then
Run 400M
20-15-10-5 Pullups
5-10-15-20 Wall Balls

You will run 400M, do 20 Pullups, 5 Wall Balls, Run 400M, 15 Pullups, 10 Wall Balls, etc….

Push Press - Heavy Single

Then -

“Annie”

50-40-30-20-10
Double Unders
Situps

Usually we request that you count “attempts” at your double unders if you have a minute of singles - you can only get good at double unders by doing them right!?!?  But today we just want you to get a good little cardio WOD to finish you off so if you can’t quite do 10 double unders in a row then triple the double under amount and do singles (150, 120, 90, 60, 30)....

Don’t forget - classes are scheduled for 1 hour - if we finish a bit early work on “suck work”!!!!  A few minutes a day can really make a difference!!!

Checking up on the 31 Heroes T-Shirts!  They should be here any day! 

WOD From CrossFit Alaska!

10 Push Press (135#/95#)
15 T2B
20 Single Arm OH Lunge - Medium Heavy
x3

Then Max Double Unders in 10 Min!

This past weekend 13 members of CFWG trekked to Tahoe to do Tough Mudder….everyone going had some amount of fear, nervousness, anticipation, excitement, and probably a few other adjectives as well.  They could have easily never signed up, backed out, or not finished but they did AND THEY ALL SURVIVED!!!  A later poll said that they all loved it, most would do it again, and that it probably wasn’t as scary as they had initially thought it would be…

I have found that all of the scary things I have done in the past have turned out to be some of my best memories!!!  What scares you?  What do you want to do but are too scared to try?  I truly live by the simple question when faced with an adventure:  “What are the odds of serious injury or dying?”  By serious I mean changes my life forever injury, not broken limb/stitches injury….

If you ask yourself that question and the answer is “odds are low” then why not push the boundary a little and go for it?!?!

So, I challenge all of you to post to Comments something you want to do that scares you and maybe some other people at the gym want to do the same challenge (or already have) and will face the challenge with you!!!  In the next 2 months everyone should get out there and do SOMETHING that gets your blood pumping and adrenaline going!

Today’s WOD:

15 SDLHP (75#/53#)
10 Ring Row
200M Run w/ Sandbag (45#/25#)
20 Situps
x5

Today’s WOD:

5 Power Snatch (115#/75#)
100M DB Farmer Carry (45#/25#)
15 Abmat Situps
X4

Don’t Forget:  Backpacking Trip to Pt. Reyes Oct. 21/22!!!!  We will leave Friday morning around 9am and head home on Sunday morning…

Deadlift 5 sets of 3 reps at 85% Max DL

Go to http://www.facebook.com/#!/groups/98765643984/ to check out more pictures of the CFWG “Dirty Little Freaks” Tough Mudder weekend!!  We expect to double the team next year!!!! 

“Fight Gone Bad!”
“FIGHT GONE BAD”

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

AMRAP in 15 Minutes:

10 Wall Ball
10 4 Ct. Burpee
10 DB Row
8 TGU’s (4 each side)

Weighted Lunges 4x5

then

12 Pullups
10 Pushups + 2 Kickups
16 Cross Chops (8/side)
x3

21-15-9

Deadlift 225/185
HSPU

For Time

The 31 people that you spent a few minutes remembering….too many smiles lost…

We had 30 people come out for the 31 Heroes WOD!!!!  We raised approx. $1300 for Navy SEAL Foundation and had a GREAT time!!!!  Thanks to everyone for showing up and doing a tough WOD with smiles and teamwork!  I LOVE OUR BOX!

In the afternoon Cherry and Keith hosted us for a BBQ and Poker Party!  Thanks to Nick’s endless patience some of us finally figured out (almost) how to play Texas Hold’em!  Emily said she was learning but smoked us all and took the Title!!!  Woooo!!

Picture below is those of us left over after the WOD - Robin posted some great pictures to CFWG Facebook too!!  Check them out!

Going Curves on ya today!

1 Minute of each:

Jump Rope
Crunches
Squats
Burpees
Plank
x5

REMINDER:  NO 7,8,9AM CLASSES THIS SATURDAY!!!  31HEROES WOD AT 10AM!!!  $20 BUY-IN AT THE DOOR - EMAIL ME AT .(JavaScript must be enabled to view this email address) IF YOU PLAN TO COME TO THE WORKOUT!  http://WWW.31HEROES.COM

3x8 Weighted Lunges
then
12 Half Moons
30 Mountain Climbers
10 Thrusters
200M Run
x4

REMINDER:  NO 7,8,9AM CLASSES THIS SATURDAY!!!  31HEROES WOD AT 10AM!!!  $20 BUY-IN AT THE DOOR - EMAIL ME AT .(JavaScript must be enabled to view this email address) IF YOU PLAN TO COME TO THE WORKOUT!  http://WWW.31HEROES.COM

There is a new blog called “My Athletic Life” that already has a ton of great postings - definitely something here for everyone!!!  http://myathleticlife.com/ 

Today’s WOD:

AMRAP in 12 Minutes of:

5 Power Snatch (115/75)
10 KB Swings (53/35)
15 Box Jumps (24/20)

DON’T FORGET TO TELL YOUR FRIENDS AND FAMILY TO COME DOWN ON SATURDAY TO DO THE 31 HEROES WORKOUT!  IF THEY DON’T SIGNUP BEFOREHAND THEY CAN PAY $20 THAT DAY AND ALL PROCEEDS WILL GO TO 31HEROES!  THE MORE THE MERRIER!!  FYI:  WE WILL HAVE EXTRA PARKING AT STROUSS BROTHERS IN THEIR YARD!!!