4 Rounds:
200 m run or row
25 Back extensions
25 Sit-ups
~All workouts are scaled to each individual's skill level~
**Bonus day- 0600,0830, 0930 and 5pm classes only**
Welcome Matt and Jill to the gym!
Welcome to all our new clients this month! Matt and Lori G. , Jill C. and Jim H. are all new to our am classes, and Preston C. has joined our 6am crew. Welcome all of you and keep up your hard work....it only gets better!
"Great works are performed not by strength but by perseverance." - Samuel Johnson
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6 comments:
I want to see some posting today! Tell us your thoughts, comments on your workouts, diet, progress, results, etc. POST, POST, POST!!!!
That workout was fun. I finished in 15:59. The running is still killing me but hey that's something to overcome. Erick, Dave and Blake did the main site WOD. It looked like a killer but they all did great and had great times way to go guys. Crossfit rocks.
I really wanted to do the main Site WOD, but was counseled against such foolishness. Regardless, my back is going to be sore from the back extensions. Loved the work out this morning. Thanks for pushing me Preston and Erick!
Hey that is great Clark. I love the main site WODs too. The reason why we don't do them at our gym is because their schedule doesn't match ours. They to 3 days on one off. If we followed that we would be doing WODs on Sunday. Also we don't have enough equipment for everyone to do the WODs at the same time i.e. rowers, climbing ropes. Lastly, if we have thrusters tomorrow or row then you probably won't want to do the same thing two days in a row. We will occasionally throw main site WODs in during our week of programming along with a benchmark.
With the amount new people coming into the gym there is definitely a method to the programming. I couldn't do 30 muscle-ups for time because only five people could do it. So we try an program so everyone can do the WOD close to prescribed.
Today for example if you feel like you need harder WOD you could to 25 GHD sit-ups and 25 hip-back extensions, or back extensions. Another example is yesterday instead of kipping pull-ups I did strict pull-ups which made the WOD more difficult. Everything will be based on individual skill level.
I really want to thank everyone that has come in the past little while. You all come into the gym with a great attitude and have been working really hard. Hopefully you have been seeing benefit. I know most have. It has been really fun having full classes.
Jason, Today's workout was great for me. I am seeing and feeling the benefits. I love me some Crossfit!
I am going to need people to ask me how my Zone diet has been. I went on a Birthday eating binge and I'm not liking it now. It was great while I was off the wagon but after you get back on your not very impressed with your self.
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