WOD: "Jeremy" & Dead lift ladder to 1RM
Skill: Dead lift 5x5
21 - 15 - 9
OH Squat (95#/63#)
Burpees
Tip of the Day: It takes 21 days to establish a new habit. Keep focused on your nutrition, training, sleeping, and stretching for at least a month to really elicit lifestyle changes.
Rich - 425#/6:39 Rx
Casey - 275#/6:51
Jenn - 173#/5:58
Jenna - 255#
Tom S. - 315#/6:07
Nicole H. - 153#/6:20
Kenia - 11:31
Jessyka - 103#/8:36
Jason P. - 210#/4:00
Miles - 210#/4:00
Fernando - 365#/5:13
Natalie - 63#/4:53
Jeff - 205#/4:50
Vanessa Ch. - 63#/5:42
Sean O. - 255#/5:02
Sergio - 115#/5:23
Mitch - 235#/4:10
Mark - 315#/11:31 Rx
Stephanie - 123#/6:50
Tom D. - 295#/5:17
Ronak - 153#/5:20
Lindsay Z. - 118#/5:00
Nick - 425#/8:39 Rx
Judith - 35#/5:04
Jones - 5:10
Sean L. - 305#/7:41
Vanessa Ce. - 70#/5:22
Cynthia - 65#/4:30
Naomi - 25#/6:35
Yvonne - 153#/5:20
Jason G. - 300#/7:32
Elisa - 243#/6:53
Tim - 300#/5:20
Kaela - 138#/6:21
Take time this weekend for some solid recovery (i.e. stretch, ice, eat, and sleep)! Great job everyone!
WOD: "Hold Fast" Clean Ladder to 1 Rep Max
Skill: Cleans 3x8 - Focusing on foot position, grip position, dead lift, Pull 1, Pull 2, and Rack.
Max Pull Ups unbroken or Holds for as long as you can!
4 Rounds for time
20 Bar Rows
20 Side Plank Reaches (10 per side)
20 One Arm KB High Pulls (20kg/12kg) (10 per side)
Tip of the day: What you eat is more important then what you lift. Put as much energy into your nutrition as you do into your work outs to maximize results.
Abby - 113#/1 PU/7:55 Rx
Rich - 205#/28 PU/8:26 Rx
Jeff - 7 PU/11:10
Bryce - 7 PU/13:20
Jenn - 88#/1 PU/8:50 Rx
Sergio - 10 PU/9:36 Rx
Vanessa - 10:29
Jessyka - 9:53
Kenia - 11:48
Amy - 11:06
Victoria - 11:20
Tim - 175#/8:20
Corretta - 11:04
Kendal - 11 Sec Hold/11:43
Marika - 45 Sec Hold/11:29
Matt - 8 PU
Vanessa Ce. - 2 min Hold/ 10:51
Eric Sr. - 12 PU/13:33
Fernando - 155#/7:18 Rx
Natalie - 45#/9:36
Jake - 13:12
Briann - 13:45
Angie - 14:00
Nicole H. - 63#/1 PU/11:31 Rx
Stephanie - 53#/1 PU/12:50 Rx
Mark - 195#/15 PU/11:30 Rx
Tom D. - 185#/15 PU/8:34 Rx
Mitch - 115#/14 PU/11:39 Rx
Sean O. - 160#/6:57 Rx
Judith - 10:15 (3 Rds)
Justen - 10 PU/7:25 Rx
Nicole D. - 7:58
Jason P. - 85#/20 PU/6:32
Yvonne - 63#/38 Sec Hold/8:59
Cindy - 25#/2:07 Hold/6:47
Lindsay Z. - 83#/23 Sec Hold/6:19
Nick - 275#/1 PU/ 8:10 Rx
Jason G. - 185#/21 PU/7:02 Rx
Miles - 14 PU/7:59
Excellent job today! Keep up the consistency this week!
WOD: The Kelley (Mod)
Skill: Push Jerk ladder to 1RM / Max Sit Ups Unbroken
3 Rounds for time
1 Lap Outside
30 Box Jumps (24"/18")
30 Bar Thrusters (45#/35#)
Tip of the Day: Attempt to continually increase range of motion in all your lifts. This will open up more usable muscle and improve your max lifts.
Tim - 185#/210 SU/14:28 Rx
Kaela - 73#/320 SU/ 16:51 Rx
Abby - 103#/53 SU/ 14:40 Rx
Rich - 245#/250 SU/ 15:49 Rx
Bryce - --/64 SU/ 14:37
Kenia - 60#/30 SU/ 16:07
Jenna - 135#/ 501 SU
Ronak - 80#/ 708 SU
Mark - 185#/ 304 SU/ 9:17
Fernando - 215#/506 SU
Nicole H.- 83#/ 150 SU/ 16:30 Rx
Nick - 255#/ 54 SU/ 17:12 Rx
Lindsay Z. - 70#/ 740 SU
Stephanie - 88#/315 SU/13:36
Lindsay D. - 70#/204 SU/16:40
Jones - 15#/316 SU/ 15:58 Rx
Tom D. - 185#/ 301 SU/ 13:32 Rx
Tom S. - 175#/ 122 SU/ 14:52 Rx
Jeff - 110#/117 SU/17:47
Victoria - 15:08
Nicole D. - 11:27
Justen - 13:17 Rx
Amy - 15:06
Vanessa Ce. - 15#/ 286 SU/ 11:52
Cindy - 15#/ 301 SU/ 11:42
Jenn - 103#/ 151 SU
Great job with the Push Jerks!
The proper shoe can make a big difference! There are many shoes on the
market that are designed to help improve your workouts.
Running shoes like the one's above have great cushioning and are great for walking, running, and endurance training. On the other hand, they are not ideal in CrossFit for a couple of reasons. The first being that the cushioning does not allow a direct transfer of force from the ground, this can lead to instability in the knee and ankle while performing power movements. Also, when doing rope climbs the bottom of the shoe can easily deteriorate while sliding back down during a descend. Good for all around general fitness, however, we do believe you can see improvements in lifts with a flatter soled shoe.
A hybrid CrossFit shoe like the Reebok Nano are great for working out because they provide a flatter, thinner sole than most running shoes. This allows for a more direct transfer of force while doing Olympic lifts. It also has the flexibility needed to complete varying WODs. A great all around shoe that can be used in all workouts. The bottoms are durable enough to last through rope climbs!
The last shoe to consider is an Olympic Lifting shoe. These are ideal for Olympic lifting as the soles are rigid and flat. The force you create is transferred directly to the ground and your feet will feel locked in place. These types of shoes are not the best for completing WODs with running or rope climbs, but a must have if you are looking to gain every advantage in your Olympic Lifts.
If you have any questions regarding the right shoe, come talk to us and we can help narrow down your choices. Shoes do make a difference and should be one of the first things you should investigate when starting a workout program. There are many different brands out there, find one that fits you best and let's set some PR's!
WOD: The Memorial
Skill: Back Squat (build to 1RM) or Max Air Squats Unbroken, Max Strict Push Ups Unbroken
2 Rounds for time.
Farmer Walk to fence & back (70#/50#)
40 Air Squats
30 Spider Crawls
20 Jumping Pull Ups
10 X-Fit Push Ups
Tip of the Day: Don't be too proud to scale! Scaling is a very important for of CrossFit programming. It is very individualized and instrumental in learning your body's limits. "Smarter, not harder."
Cindy - 108 AS/20 PU's/8:07
Diana - 110 AS/17 PU's/8:51
Jenna - 205#(PR)/14 PU's/11:41 Rx+
Jenn - 135# (PR)/14 PU's/10:03
Ronak - 125#(PR)/39 PU's/8:42
Lindsay Z. - 115# (PR)/49 PU's/7:25
Stephanie - 120# (PR)/43 PU's/8:37
Corretta - 145#(PR)/40 PU's/9:11
Jason G. - 295#(PR)/44 PU's/9:52
Eric Sr. - 19:43
Fernando - 305# (PR)/65 PU's/9:26 Rx
Mark - 275# (PR)/41 PU's/10:32 Rx
Kaela - 80 AS/22 Push Ups/9:28
Tim - 160 AS/50 PU's/7:53
Hope everyone enjoyed their Memorial Day weekends! Lets put up some good numbers during PR week!
A special Thank You to all the service men and women who gave their lives to protect our freedom!
WOD: The Olympic
Skill: Cleans, Squat Cleans, Split Jerks
40 Clean Squats (Increase weight every 10 Reps)
40 Split Jerks (Increase weight every 10 reps)
-------------------
40 Clean & Jerks (Increase weight every 10 Reps)
Tip of the Day: Practice grip strength weekly. This will help improve all your Olympic Lifts. Include Farmer's Walks to help build grip strength.
Completed:
Abby
Jenn
Jenna
LIndsay
Mitch
Nicole
Tim
Kaela
Rich
WOD: Paul (Mod)
Skill: Overhead Squat
4 Rounds for time
50 Double Unders (150 singles)
35 Knees 2 Elbows
5 Sled Pushes (90#/45#)
3 Tire Flips
Tip of the Day: To prevent injury and tightness, foam roll on a daily basis. This will improve blood circulation in your skin, muscles, and tendons; allowing more range while improving the muscles response to exercise.
Cindy - 24:09
Vanessa Ce. - 25:27
Abby - 25:42
Lindsay Z. - 18:12
Vanessa Ch. - 22:06
Sergio - 23:20
Kenia - 28:21
Amy - 33:59
Jimmy - 27:58
Victoria - 33:59
Sean O. - 20:25
Jason G. - 19:59 Rx
Corretta - 24:05 Rx
Jenna - 20:06 Rx
Jenn - 22:28 Rx
Eric Sr. - 30:25
Mark - 34:39
Fernando - 20:26 Rx
Sean L. - 27:42
Nicole - 22:41
Brock - 25:36
Enjoy the weekend!
A study at the Ohio State University showed improvements to VO2 Max & Body Composition in both males and females who participated in a 10 Week CrossFit program. Dr. Michael Smith and Dr. Steven Devor go on to mention that High Intensity Power Training (CrossFit) can increase VO2 Max in individuals that are considered "above average condition" currently using High Intensity Interval Training (Aerobic fitness programs). Consistency with your work out routine combined with proper nutrition delivers results!
Read more about this study...
WOD: The Zimmerman (Mod)
Skills: Dead lift & HSPU's
15 Min AMRAP
10 Chest to Bar Pull Ups
10 Dead lifts (175#/85#)
6 Handstand Push Ups
Tip of the Day: Breathe when lifting, continuous oxygen replenishment is required for sustainable lifting intensity. Inhale when eccentrically loading and exhale when concentrically loading.
Rich - 5 Rds 2 Reps (Rx+)
Jeff - 5 Rds 5 Reps
Casey - 4 Rds 25 Reps
Kaela - 7 Rds
Abby - 7 Rds 2 Reps
Kenia - 7 Rds
Sean O. - 6 Rds 11 Reps
Tom D. - 5 Rds 20 Reps (175#)
Corretta - 8 Rds 14 Reps
Tim - 7 Rds
Jenn - 5 Rds 20 Reps
Jenna - 5 Rds 15 Reps (Rx+)
Jason P. - 6 Rds 7 Reps
Miles - 6 Rds 11 Reps
Natalie - 7 Rds 13 Reps
Fernando - 6 Rds 21 Reps (175#)
Mark - 4 Rds 10 Reps (175#)
Bob - 7 Rds
Nicole - 7 Rds 5 Reps
Cara - 6 Rds 13 Reps
Mitch - 7 Rds
Brock - 5 Rds
Tom S . - 7 Rds
Ronak - 10 Rds
Lindsay Z. - 11 Rds
Sean L. - 8 Rds 20 Reps
Nick - 5021m Row
Cindy - 13 Rds 11 Reps
Vanessa Ce.- 11 Rds 10 Reps
Yvonne - 9 Rds 15 Reps
Marika - 10 Rds
Kristen - 10 Rds 8 Reps
Melissa - 10 Rds
Great job!
WOD: The Whitten
5 Rounds for time
22 KB Swings (1.5 pood/1 pood)
22 Box Jumps (24"/18")
22 Burpees
1 Run
22 Wall Balls (20#/12#)
Tip of the Day: As you get better and more consistent with your work outs, take a back off week every 4th week (not because of injury). You can still work out, but add a couple of extra rest/recovery days to avoid over training.
Abby - 40:34 Rx
Jeff - 38:07
Lindsay Z. - 28:51
Tom S. - 36:20
Amy - 43:21
Shawna - 28:28 (2Rds)
Corretta - 29:45 Rx
Tim - 29:13
Jennifer P. - 29:57 (3Rds)
Eric Sr. - 49:45 (4Rds)
Mark - 52:25 Rx
Brock - 31:00
Fernando - 32:01 Rx
Natalie - 22:01 Bx
Nicole H. - 43:30 Rx
Cara - 44:53
Mitch - 36:47
Sean L. - 45:26
Ronak - 30:06
Greg - 34:33 Rx
Bob - 29:51 Bx
Sergio - 29:14
Jason P. - 24:41
Elisa - 19:01 (3Rds)
Cynthia - 26:42
Vanessa Ce. - 31:20
Angie - 17:45 (3Rds)
Mary - 18:25 (3Rds)
Justen - 38:56 Rx
Nicole D. - 17:31 (3 Rds)
Rosie - 27:01
Drew - 25:55
Jason G. - 38:21 Rx
Our biggest day so far! Everyone showed great determination and willpower to battle through that one!
WOD: The Gator (Mod)
Skill: Front Squat
8 Rounds for time
200m Row/Prowler Push x 2
3 Front Squats (135#/75#)
15 Ring Push Ups
Tip of the Day: Make physical activity a part of your daily routine. Whether at Myo or on your own, include a minimum of 30 active minutes into your day.
Rich - 18:17 Rx
Jeff - 18:22
Lindsay Z. - 18:56
Kenia - 21:13
Ronak - 18:52
Fernando - 14:46 Rx
Sergio - 15:50
Corretta - 17:22 Rx
Brock - 15:00
Jason P. - 14:50
Nicole - 17:45
Tom D. - 17:28 Rx
Greg - 21:58 Rx
Lindsay D. - 21:10
Mitch - 17:20 Rx
Cara - 22:10
Mark - 20:30 Rx
Stephanie - 19:48
Elisa - 19:17 Rx
Tom S. - 21:42 Rx
Angie - 15:04 (6Rds)
Drew - 15:31 (6Rds)
Rosie - 18:50
Melissa - 19:13
Julie - 19:28
Jason G. - 14:19 Rx
WOD: The Done Zone
Skill: Snatches 5x5
18 min AMRAP
12 Snatches (115#/65#)
10 Strict Pull Ups (Band if needed)
6 Wall Walkers (MB Pikes)
Tip of the Day: To reduce fat intake and increase the rate at which you see results, eliminate junk food most of the time and tone down alcohol consumption. Many negative calories or poor dieting come from these two areas. "Smarter not harder."
Abby - 3 Rds 7 Reps
Ronak - 4 Rds 2 Reps
Corretta - 5 Rds 7 Reps
Jenna - 4 Rds 4 Reps Rx
Kenia - 5 Rds 22 Reps
Fernando - 4 Rds 8 Reps
Brock - 3 Rds 10 Reps
Amir - 6 Rds 22 Reps
Nicole - 6 Rds 4 Reps
Mitch - 5 Rds 12 Reps
Mark - 3 Rds 12 Reps
Stephanie - 6 Rds
Bob - 8 Rds Bx
Sean O. - 7 Rds 5 Reps
Lindsay D. - 6 Rds 12 Reps
Tom S. - 4 Rds 5 Reps
Elisa - 6 Rds 6 Reps
Jason P. - 6 Rds 12 Reps
Kaela - 6 Rds 17 Reps
Lindsay Z. - 6 Rds 12 Reps
Tremendous efforts put forth today!
WOD: Ivan the Terrible (Mod)
Skill: Squats & Tire Flips
50-40-30-20-10
MB Squat Jumps (12#/10#)
X-Fit Push Ups
Sit Ups
Tire Flips (5-4-3-2-1) *Bar Flips
Tip of the Day: Recover faster from a hard work out by lightly exercising the same muscles the following day. This will deliver more blood and nutrients into your muscles aiding in faster recovery.
Abby - 23:35 Rx
Kenia - 31:22
Jeff - 24:46 Rx
Jenna - 22:07 Rx
Mitch - 22:04 Rx
Bryce - 20:51 (4-3-2)
Jenn - 20:07 Rx
Jason G. - 21:54 Rx
Corretta - 22:38 Rx
Cara - 25:19
Ronak - 21:42 Rx
Tim - 17:19 Rx
Kyle P. - 24:08 Rx
Nicole - 14:19 (4-3-2)
Justen - 10:59 (4-3-2)
Vanessa - 24:27 Rx
Nicole H. - 23:12 Rx
Jason P. - 20:38 Rx
