Registration for the 2015 CrossFit Game Open is now open! The Open is a great test of your fitness. It's a worldwide event where you compete against people just like you. This is even more true for this year's Open with the introduction of the scaled division. Most of us who do the Open achieve some fitness milestone, your first double under, a max snatch, linked toes to bar or pull-ups, etc. Let's be honest, only a handful of folks will be competitive on a regional or international scale. The rest of us do the Open to have fun, satisfy our competitive drive, and see what we're capable of. Join our team and have some fun. Go here to register.
Today's Workout CrossFit Games Open Workout 13.4 As many reps in 7 mins as you can of 3 Clean & Jerks, 135/95 lbs 3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9 Clean & Jerks, 135/95 lbs 9 Toes To Bars 12 Clean & Jerks, 135/95 lbs 12 Toes To Bars 15 Clean & Jerks, 135/95 lbs 15 Toes To Bars 18 Clean & Jerks, 135/95 lbs 18 Toes To Bars If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.
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Happy birthday Zak! We're so glad you're a part of our community. We wish you a day full of laughter, good food and good times!
Today's Workout Row'd Royalty #3 Workout 500m Row 30 Burpees - OVER THE ERG! (Jump or step over the erg) 2000m Row This workout has two scores. Your first score is the time it takes you to complete the 500m row and 30 burpees. Your second score is the time it takes you to complete the entire workout. You have a two minute interval between each row to complete the 30 burpees. If it takes you longer to complete the burpees, your additional time will be added to your 2000m time. If it takes you less than two minutes, rest for whatever time remains. Click here for full details of this workout. Everyone was happy to be done with their initial challenge workout on Saturday!
We have 58 people on our 2015 New Year Whole Life Challenge! Incredible! What a phenomenal experience to be on a team with over 50 other people who are motivated to make significant and lasting changes to their lifestyle. All of us on the challenge are making better decisions about nutrition, hydration, exercise, mobility, vitamin and mineral supplements, lifestyle choices and daily reflection. Each week during the 8 week challenge there is a new lifestyle challenge. This week, the challenge is to be mindful for 10 minutes every day. The can be accomplished through silent prayer, meditation, and journaling. Mindfulness can be as simple as focusing on breath. We will try this in class with box breathing. Box breathing is a technique used by Zen monks and Navy Seals alike. It allows you to develop razor sharp focus for a task. Before you begin your WOD, take three breaths where you inhale for a count of 3, hold the breath for a count of 3, exhale for a count of 3, and pause for a count of 3 before you inhale again. This technique allows your brain to focus on the present moment. It's a great technique to use when you feel your thoughts are running in a million directions. Take it back to the breath, and you will gain perspective. That's mindfulness. Want to hear more about box breathing? Listen to this. Today's Workout Front Squat Wendler Week 2 5 reps at 50% 1RM using 3 2 1 Tempo 5 reps at 60% 1RM using 3 2 1 Tempo 3 reps at 70% 1RM 3 reps at 80% 1RM Max reps at 90% 1RM then For Time 500m row 40 air squats 30 sit ups 20 push ups 20 pull ups 20 push ups 30 sit ups 40 air squats 500m row For this of you who have a muscle up, today's workout is a classic CrossFit test piece. If you don't have a muscle-up, you'll be working your dips and pull-ups today. Check out this CrossFit video on properly executed ring dips. We are looking for movement of your ENTIRE body, not just your torso. This is true for bar dips (on the matador) and ring dips.
Today's Workout Front Squat Wendler Week 2 5 reps at 50% 1RM using 3 2 1 Tempo 5 reps at 60% 1RM using 3 2 1 Tempo 3 reps at 70% 1RM 3 reps at 80% 1RM Max reps at 90% 1RM then 30 muscle-ups for time scaled version 3 rounds for time of 20 pull ups 20 dips Mind, body, spirit book club meeting tonight sat 5:30pm at the Bozeman Wellness Center |
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