Monday March 30th

Warm Up:

Run 3min

12 Monster Walks

12 Lateral Walks

20 Banded Squats

12 Banded Clamshells

10 Wall Squats

PreWOD:

Wendler Cycle 3.1

Back Squat

65% x 5

75% x 5

85% x 5+

(Add 20# to your PR and take 90% of that number, then take %’s off the new PR)

WOD:

CrossFit Open 14.1

AMRAP 10

30 DU’s

15 Snatches (75/55)

*Snatches can be squat or power. Every rep must start from the ground. No hang snatches.*

*Compare to 2/27/14*

PostWOD:

5 x (5-10)

Ring Ball Ups

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The Only WOD You’ll Regret

Getting into an exercise rut happens to even the most elite athletes. A couple of nights of not enough sleep or a couple of really stressful days at the office is about all it takes for your brain to encourage your body to skip a workout. We’ve all experienced that little voice that can talk us into doing almost anything except for the thing we ought to be doing. The time when we most need to exercise and eat well is usually the time when our lives are most complicated and we least want to give 100%.

Both stress and lack of sleep can cause an increase in cortisol production in the body, which can lead to carbohydrate cravings and weight gain. And thus begins the vicious cycle of getting into a workout rut. The more days you skip at the box, the easier it becomes to fall into bad habits that don’t serve your mind or body. A good workout improves sleep, creates more efficiency in your immune system, reduces stress and creates a higher level of fitness. When you skip a WOD, you didn’t just skip a workout – you skipped giving your brain, immune system, muscles and digestive system fuel that they need to function at their very best.

The only WOD you’ll ever regret is the one you didn’t do.

Showing up is the difference between making progress and getting into an exercise rut. You won’t make progress if you don’t show up – it’s that simple. Putting on your game face, getting to the box and giving everything you have that day is what separates you from the other 99%. You don’t have to be on your A-game every single day. You just have to give what you have and, more often than not, you’ve got a lot more in the tank than you think you do. And on the days when getting there is all you have, a whole CrossFit family of athletes and coaches awaits you to provide support and encouragement.

Be mindful of what your body is telling you. There are times when we’ve pushed ourselves too hard and we have uncharacteristic aches or pains. There are times when we’ve worked out day after day and our muscles simply need a break. Taking a rest day because your body needs it is completely different than skipping a workout because the chatter in your brain convinces you that the couch sounds better.

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Friday March 27th

Warm Up:

400m Run (or 2:00, if it’s dark)

2 Rounds:

10 Burpees

10 Wall Balls

10 Med Ball Cleans

PreWOD:

Wendler Cycle 2.4

Deadlift

40% x 5

50% x 5

60% x 5

(add 10# to your PR and take 90% of that number, then take %’s off the new PR)

WOD:

CrossFit Open 15.5

RX’d

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

SCALED

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

PostWOD:

High Fives All Around!!

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Thursday March 26th

Warm Up:

5 min DU/TU Practice

2 Rounds:

10 OHS w/ PVC

10 Reverse Pass Throughs

10 Jumping Squats

PreWOD:

7 x 1

1 Snatch Balance + 2 OHS

WOD:

AMRAP 20

250m Row

25 Push Ups

PostWOD:

60sec/side LAX Ball to Pec

2min T-Spine Smash with FIRM Foam Roller

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Wednesday March 25th

Warm Up:

Run 2min

2 Rounds:

10 Burpees

15 Abmat Sit Ups

20 Windmill Toe Touches

30 Jumping Jacks

PreWOD:

Wendler Cycle 2.4

Press

40% x 5

50% x 5

60% x 5

(Add 5# to your PR and take 90%, then get your %’s off the new number)

*This is a reload week, DO NOT DEVIATE from the reps/weights!*

WOD:

Tabata Squats

Rest 2 min

Tabata DU’s

Rest 2 min

Tabata Abmat Sit Ups

Rest 2 min

Tabata Wall Ball (20/14) (10’/9′)

(This is a 22 minute wod, including rest times.)

PostWOD:

GHD Hip Extension

3 x 10

(add weight to achieve failure at 10 reps)

 

CRITICAL Safety Reminders

  • If you have questions regarding scaling, movements, modifications, etc., AC Coaches are the ONLY approved resource in the gym.
  • Open Gym athletes MUST check in with the Coach on duty prior to working out.
  • At the start of class, you are REQUIRED to tell the Coach about any injuries (including nagging pain) or illnesses, no matter how insignificant you feel they are, and no matter how many times you’ve reported it.
  • If you have had more than a 2 week layoff from CrossFit, you MUST tell the Coach before class (including Open Gym).

THESE ARE NON-NEGOTIABLE

  • If you have injured yourself, whether outside of AC or in class, please be smart in taking care of yourself. Foam rolling and LAX ball work doesn’t heal all that ails you. If you need recommendations for a Health Professional to see, ask your Coach.
  • Remember that, depending on the issue, you are still able to workout. Our Coaches are knowledgeable professionals who will aid you in giving you scaling options so you can still have the best workout possible. You can still squat with an upper body injury and you can still do pull ups and push ups with a lower body injury!
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Tuesday April 24

Warm Up:

Group 8

PreWOD:

2 Attempts

Max Effort Strict Pull-up

WOD:

“Wittman”

7 Rounds For Time:

15 KB Swings (24/16)

15 Power Cleans (95/65)

15 Box Jumps (24″/20″)

PostWOD:

65 Weighted Situps (45/25) or (40/20 Slams).. load up as desired beyond..

**Compare results to 12/5/13**

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

 

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