So many men, so few WODs. Wed, May 4
What an exciting month we have ahead of us. Big news ladies. Gary is coming back in two weeks! Then Allen will be here shortly after….. and our fabulous friend and SEAL FIT™ comrade, Joe, will be back in early June. All of this around the time of Greg Amundson’s visit.
Gary * Allen * Joe * Greg
We were also joined Tuesday by an old friend, Matt, who with his wife, Cassidy, were among some of our first visitors in the new box. Matt rocked the WOD and did the Sugar House Half Mile (a grueling UPHILL run!) in 3:12! Welcome back you two all the way from Washington, D.C., and Potomac CrossFit in Arlington, Virgina. So exciting you’re here for two months this time!
Lisa leading the pack in the 8:00 AM class. Everyone managed to PR this half mile hill. Way to go Andrea for doing it in 3:30!
Although we said goodbye to Kinsey we know that she will be back soon. Kinsey has been a wealth of information to many of us following the paleo diet and to those wanting to change theirs. Kinsey graced us with a cookbook that we will all enjoy! Mahalo Kinsey. We look forward to your return!
And now on to the workout of the day…. WOD: Be prepared for anything. Trust me. You’ll love it! See you at the box!
Sugar House Half Mile! Tues, May 3
Toby, our UK visitor on Saturday, couldn’t make it in today so he sent his wife, Jeanie, and her friend, Rainya, instead. These two girls rocked the 9 AM class! Welcome to the box!
Watch closely and get ready for a fun warm up!
Time to get another benchmark on the board. Unlike our previous half mile Sugar House runs you don’t get to stop at the top of the hill and gab. This run will be the start of the WOD but we will still record your times. Even though we will be deadlifting, wear your running shoes.
WOD: for time;
Sugar House 800m uphill run. Go for a new PR!
20 deadlifts
10 burpees
15 deadlifts
10 burpees
10 deadlifts
10 burpees
5 deadlifts
10 burpees
400m run
In this workout it is not about weight. It is about “proper mechanics and safe execution” as Gary would say. Chose a weight you will be able to maintain proper form for all 50 repetitions.
Muchas Gracias Gary! Mon, May 2
What a blast it was having Gary in the box all last week. We just hated to see him leave. He left us with a little message:
And what a treat it was to have my sister Bev working out at the box!
We had a visitor of Saturday from the UK. Welcome Toby from CrossFit Bath! He mentioned that unlike our box his is mostly “blokes.” We hope to see Toby Monday as well.
Get ready for a great week of WODs!
Monday’s WOD: 5 rounds for time;
100m run
15 pressing snatch
10 ring dips
5 dead hang pull ups