If you have everything under control, you’re not moving fast enough.
Today’s programing includes G (gymnastics) and M (metabolic conditioning.)
After a fun warmup and practicing double unders, handstand push ups and ring dips our WOD; 7 rounds for time:
5 pull ups
10 push ups
5 ring dips (or bleacher dips)
10 box jumps
Fantastic efforts this morning from everyone! I’m so pleased with everyone’s progress especially with the kips and band assisted pull ups. (See comments.) And a huge welcome to Carla who powered through her first WOD like a champ. Don’t forget to log this WOD in your books since it’s a great one to do on your own someday when you find yourself in town with nothing better to do! (No equipment required!)
Week 2 of Paleo Challenge! As promised I will post a sampling of my diet to comments every evening.
Continuing to review the deadlift, we will also incorporate it into our WOD as today’s programing includes G (gymnastics) W (weights: lower body) and M (metabolic conditioning) Remember the CrossFit pyramid. We will continue to incorporate more strength training in our WODs but due to the logistics of having the gear in the garage, we do our weight WODs Monday, Wednesday and Friday. If you are interested in heavier met con days try to get to the track on Tuesdays and Thursdays or do your own workout emphasizing cardio on Saturdays. Remember, at the track it’s not all about running. So don’t let that keep you from coming!
GHD sit ups
GHD back extensions
Knees to elbows
More jump ropes have arrived. We all agree these are the BEST! Grab one today so you can have a customized rope for your height. Only $33 and will last forever!
Sunday is Fun Day!
Join us for a mountain bike ride in the Makawao Forest at 1 PM.