3 rounds
50 double unders
10 push presses
15 sit-ups or 10 ghd sit-ups
~All workout's are scaled to each individual's fitness level~
Nice knees-to-elbow's Phill!
The skill of the month for June is Double-unders. I know how you all love these. By the end of the month you will have them down. Compare your double-unders wod today to the double-unders wod we will do at the end of the month and you will see how much you have improved! Make sure to practice them in your warm-up.
Watch this demo video on Double-unders......[wmv][mov]
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23 comments:
This wod looks like it is going to be a good one. These workouts have been great. My pants are falling off my butt now from all the hard work. I need to buy me a belt now. Pretty soon I will be able to buy a smaller size. Crossfit ROCKS!!!!!
Way to go Melanie! I am so happy for you. :)
So Im finally back from California and cant wait to hit the gym! I have the hardest time eating good on a trip so im so scared for tomorrow! :) Cant wait to go!
Melanie...that's amazing! I am so impressed with how hard you work and how consistent you have been coming. All your hard work IS paying off. Keep it up Melanie! We are so proud of you and excited to see you get the results you work so hard for. We have some real inspirational women here at Viking Crossfit! A big Hoo rah for you! (Is that Hoo rah spelling right Kevin?) :) We should yell that after each wod.
Welcome back Deseree, I was wondering today where you and Blake have been???? You'll do great tomorrow! :)
Woo-hoo!! Dez and Blake are back!
I sure have missed working out the past two days..sadie was sick on Monday and today she had a swim lesson at 9:00 am,a birthday party in the afternoon and a birthday party in eagle mountain at 4:00 pm. Hopefully I can make it tomorrow. My summer is going to be CRAZY.
Angie
We miss you Angie...Summertime is hard we know. You're doing great though. Try to get in at least 3 times a week and your body will be happy. :)
The biggest expenditure since starting CrossFit has been buying new clothes. My advice buy cheap your gonna drop sizes faster than you can buy new clothes. I went from a size 46 to a size 34 waist in 7 months. It is hard to wear the big clothes so i have to buy new clothes that fit every month-month and a half.
Did the WOD this morning in 9:50something. WAs a real arm burner. It is sad when GHD's are actually a time to rest, lol. Good WOD.
That is so funny Rocky and true! I didn't do the GHD's but the regular sit ups with the ab mat was a "rest" for me as well. I can't wait to see my double unders at the end of the month. I just did regular jump ropes today and couldn't believe how well I did those since it has been like 10 years.
Loved the wod today, did it in 8:22 but modified. Great job everyone and have fun tonight!
i have gained 2 lbs since i started crossfit. my silver dress better fit by next friday!! :)
2nd day of crossfit and I am liking it! Looking forward to my pants not wanting to stay up without a belt!!!!
Tonia
Great Job Melanie, It's the minor successes that keep you coming back for more! I think it is great that you don't weigh yourself often. The only thing that matters is your self image.
We had a blast this morning!! Jenn and Kate are doing awesome. Kate opted for the much more difficult GHD's so I am not sure she rested during those.
Angie- 0600 is always open and I havn't been to a birthday party that early in a long time:)
Natalie-I would stick with the Hoo RAH spelling as that is the fearsome battle cry of the MARINES!!! the Army simply says hoooah. I didn't know this prior to my deployment with the army but hooah can actually be a noun,verb,adjective,adverb, pronoun and I believe a participle as well. I really believe they use that due to lack of intelligence and originality:)- Right Kevin!!
If we are going to stick with Hoo Rah we should yell KILLL! at the end of each round
Good luck tonight everybody
as Rx'd with 135# push Press in 11 and change
Erick
BTW - who's the guy in the video? he's super cute. hopefully he doesn't go to our gym and think i'll be stalking him now :)
ha ha ha ha these are the funniest post. And I will have to comment once again. This is the way it should be everyday. Kate, your two pounds you gained was is muscle!! I agree with Erick.... You will get your self discouraged like I did.
And Erick Marianes all the way!! Hoo Rah!!!
Gotta love the Marines. Sorry Kevin. lol
Tonia keep on coming back. Glad to have you as part of our crossfit family! You are going to soooooo love it.
I am so excited for this WOD today. Drinking lots of water. Woop! Woop!!
All of this talk about weight loss is inspiring! Can't wait until it's my turn!!
I echo what Eric said about weighing yourself...as long as you feel good and you notice positive results in how your clothes are fitting...you will succeed in reaching your goals. I just bought maternity pants, so as soon as I can live what I just said, I will be one happy camper!!
Sarah
I have found that you can become really fit without watching your diet. But, if you want to change your body composition eating healthy will really make a difference. It will also make a difference in your performance. It depends on your goals and what makes you happy. If you want to be super lean you probably should weigh and measure your food.
Also, today I have listed GHD sit-ups as an option. These are a very advanced movement. I would recommend that if you can do 30 abmat sit-ups with your hands by your ears and your feet not anchored then maybe we can start. Even then you should just go to parallel to the ground. It is a great ab movement though.
We had an awesome class this morning in our womens class. Learning the basic movements and incorporating band pull-ups and rowing. They all have great attitudes and are working very hard.
I can't wait for tonight we will probably have a lot of people in so it should be a great class.
oh, and Kate. The guy on the video is Brendan Gilliam. He is a trainer and owner at Crossfit North Santa Cruz, I believe. Google their website and there should be plenty of pics of him.
First of all....Great job to all the new ladies today in our Women's class, they did AWESOME! Friday will be just as fun. Keep up the good work.
Second- Kate, Brendan has been my virtual boyfriend since I started CF. (It's ok, Jason already knows. Besides- he get's to look at Eva and Nicole on vidoes. :) and...Jason is better looking anyway )
I will send you my favorite video with him in it. Muaahhhhh!
I'm loving all the comments today everyone...keep them coming!
Kate- most people notice a slight weight gain in the beginning as you are building muscle. But you will begin to lean out and lose weight, especially if you are watching what you eat. Don't get hung up on the weight, just focus on how your body is changing and feeling great! Even with the weight gain, your clothes may fit you differently. You're doing great. Hey, and what is the sexy silver dress for????? :)
I did the wod today with 65# and GHD situps= 6:12. I LOVE double-unders. :) Once you get the hang of them they are fun. Great wod.
Hoo RAH! That is our official Viking Battle Cry!
Okay this will be my third attempt posting because I am at Mels and keep losing internet connection. Natalie I wish I could do double unders like you. Jason made us do 150 single jumps. What happened to just doubling it? lol So I did the 150 single jumps, 65# push presses, and 15 abmat sit ups. Time 11:19. It was so hot in there with the big door shut. lol Dez sorry I had to go soon as you got there. I had to hurry fast home. My two boys decided it would be cool to egg the neighbors house that we don't get along with. Teenagers!!! Any advice??? So come tomorrow night Dez and lets talk about your trip after whatever awesome WOD they come up with. Woop! Woop! Great job today everyone!!
Thanks everyone for all the inspirational things you have said today. I will take a lot of that to heart. Today's wod was a great workout. I was the last one to finish like always but I did all three rounds and feel great. My time was 12:09.
Hoo RAH!!
Wow, lots going on in here tonight, that's good Hooah! I think tomorrow I'm going to take a rest day. I have 5 Virtual Crossfit Girlfriends ;)
Kevin...I bet I can name all 5...Eva, Nicole, Jolie G., Gillian, and that one weird chick with all the tatoo's you had me look up once. :) Am I right?
Great job everyone today!
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