Will it be nice enough today to take the ergs outside? Nope! Winter has finally returned! Are you going to do today's workout or go skiing?
Today's Workout The Ghost 6 rounds, 1 min per station, of: Row (calories) Burpee Double Under Rest 1 min
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Everyone loves burpees!
Tonight at 6:30pm Coach Noah is leading a self-defense class. This class is a donation class in support of Haven. A $25 donation is requested. Coach Noah holds a second degree black belt in Danzan Ryu Jujitsu, and brown belts in Judo and Karate. He is experienced at teaching self defense classes and enjoys teaching people the basics in striking, deflecting and releases. Join us tonight at 6:30pm. Today's Workout Gymnastics Progression 50 Burpees for time then Death by Pull-ups Bridget showing good landing position on the box jump. To complete the movement she will stand up tall to open her hips.
The CrossFit Games Open starts in one week. The Open is a worldwide CrossFit competition lasting 5 weeks. The competition workout is released every Wednesday and competitors have until the following Monday to post a score. We will be doing the Open workouts every Friday in the gym, so even if you don't compete, you'll get a feel for the competition. This year there will be a scaled division of competition. This is a very exciting addition, it means the CrossFit Open is truly open to everyone. Registration is only $10. We will be joining other CrossFit gyms in Bozeman on Friday nights to compete. Won't you join us? Today's Workout Deadlift 5 x 5 Two Rounds for time 15 Supine Ring Rows 50 Double Unders 15 Clapping pushups 50 Double Unders 15 Box Jumps 24/20# 50 Double Unders Becky demonstrates a strong punch to the sky at the top of her kettlebell snatch.
This week's Whole Life Challenge lifestyle challenge is to do something you love for 10 minutes every day. Sounds simple, and wonderful doesn't it? I was surprised at how difficult it was for me to think of something I truly love doing, that I could do for 10 minutes a day. I had no problem thinking of all of my physical pursuits, CrossFit, yoga, skiing, climbing, cycling, etc. But I found it more difficult to think of one simple, non-adrenaline charged thing that I love to do. As I pondered this, I realized I wanted to incorporate simplicity into my life. Most of the things I love to do are complex, and perhaps complicated. I realized that there is value in enjoying simple pleasures. So, to incorporate this week's WLC lifestyle challenge, I have enjoyed a leisurely walk around a pond and a few moments of sitting quietly in the sun (sipping a wonderful wine). What are you doing for this week's challenge? What simple thing do you love to do? Today's Workout Overhead Squat 5 x 5 As many rounds and reps as possible in 12 min of 10 Kettleball Snatch (5/arm) 1.5/1 pood 15 Goblet Squats 1.5/1 pood 20 Kettlebell swings 1.5/1 pood |
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