This blog is an important part of the CrossFit Local community. Daily WODs will be posted here, and we encourage athletes to post their times and comments to share with your fellow CrossFitters.
Fun Friday asks if you're ready for ladies' arm wrestling?
Have you signed up for the Movement & Mobility Clinic yet?
Workout of the Day
A.
Five sets of:
Snatch x 3 reps
Rest 2-3 minutes between sets.
B.
Four rounds for time of:
275/185 lb. Deadlift x 6 reps
Ring Dips x 12/9 reps
L2:
205/135 lb. Deadlift x 6 reps
Bar Dips x 6/4 reps
L1:
135/95 lb. Deadlift x 6 reps
Parallette Dips x 12 reps
On Monday May 27 we will have ONE WOD at 10 AM in honor of our fallen childhood friend and hero, Brandon Eggleston. Last year he made the ultimate sacrifice while serving our country in the Ghanzi Province of Afghanistan. Staff Sgt. Eggleston was in the 3rd Army Special Forces group stationed at Fort Bragg. His vehicle was hit with an IED. Brandon is survived by his wife and two daughters.
We want to celebrate and honor his sacrifice along with all the other military men and women who have fought for our freedom. Come WOD with us and join us for a potluck after! We will provide the beer.
Sign up on the sheet at the gym what food you are planning to bring.
Bring a photo of your loved ones who have served or are currently serving in the military & we'll put them on the white board!
**There will be child care at 10 AM for the Memorial Day WOD!!!
Workout of the Day
A.
Back Squat:
5 reps @ 65%
3 reps @ 75%
1+ reps @ 85%
Rest 3-4 minutes between sets.
B.
10 minute AMRAP:
5 Burpee C2B Pull-Ups
10 Kettlebell Swings (32/24 kg)
20 Wall Balls (20/14)
L2:
5 Burpee Pull-Ups
10 Russian Kettlebell Swings (24/16 kg)
20 Wall Balls (16/10)
L1:
2 Burpee Pull-Up Negatives
10 Russian Kettlebell Swings (16/10 kg)
20 Wall Balls (12/6)
Have you signed up for the Movement & Mobility Clinic yet?
European Regionals weren't ready for Rothy
Workout of the Day
A. 15 minutes to build to a heavy Jerk
B. Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300 Meters
Push Press (115/75 lbs)
L2:
Row 300 Meters
Push Press (105/65)
L1:
Row 300 Meters
Push Press (85/45)
Humans have the amazing ability to resolve their own pain and heal themselves…infinitely. Although this might be difficult to believe, especially if you are suffering from chronic pain, with the proper lifestyle choices, you have the brilliant capacity to correct motor control errors and alleviate pain at any age, forever.
However, a proper lifestyle doesn’t simply mean managing your nutrition, sleep, stress, hydration, and exercise. To become an impeccable healing machine, you also need to understand how to move safely and effectively in all situations.
The equation looks something like this:
Right Lifestyle + Correct Movement = Impeccable Healing Machine
It’s simple. The way you move and the positions you acquire throughout the day have a direct impact on your overall health. It turns out that sitting with a rounded back, standing with your lumbar spine overextended, walking with your feet turned out, or squatting incorrectly can, overtime, wreak havoc on your overall quality of life. Imagine exercising or trying to get a full night of sleep when your low back is glowing with pain. It’s not going to happen. As long as you are in pain your sleep is compromised.
If this interests you (and it should!), join Coach Zach next Wednesday evening and learn how to do the common uncommonly well!
He will cover pushing, pulling, lifting and squatting. You will learn how these basic movements apply to the deadlift, press, and other lifts seen in CrossFit. He will tie it all together with mobility prep ideas to use on your own.
Mastering these simple movements will help you both in CrossFit and in your daily life outside the gym.
Cost is $10. Sign up here or on the events board at the box! Wednesday, May 29, 2013 from 6 - 7 PM
***There is NO 5:30 PM Child Care***
Workout of the Day
A.
Press:
B.
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar
L2:
Thrusters 75/50 lbs
DUs 15 reps
T2B 5 reps
L1:
Thrusters 55/35 lbs
DU Attempts 10 reps
HLR 10 reps
CrossFit Local Instructor Training Program
We are launching our new Instructor Training Program (ITP)!
As Local has grown over the years so has the knowledge and experience of our members. While our elite fitness training program provides tremendous opportunity for the growth and development of an athlete, it does not address the next step in the process – coaching. We have created the framework for people interested in taking this next step.
Goals of the CrossFit Local Instructor Training Program:
Program Description
The CrossFit Local Instructor Training Program (CFL ITP) was designed with two basic elements in mind: 1) Teach participants how to become good, solid CrossFit coaches and 2) Keep the rules and requirements to a minimum so that the program maintains an air of fun, lightness, growth, camaraderie, and learning.
While there are definite requirements to get into the program, the only real “structure” you will find in the program is the progress timeline. This is in place to keep you moving forward so that we know that as a member of the ITP you are committed to becoming a coach. Other than that, there are very few handles to keep you on track. We are only looking for those people that are responsible, self-starters, motivated, and who don’t need hand-holding to keep them on the path.
Program Prerequisites
Entry Requirements
Due to some technical glitches, the monthly newsletter featuring this information did not go out to everyone. We are extending the deadline on these but they are DUE TODAY (Monday) by 5 PM. Once we have received your letter of intent and believe you to be a good candidate for the program, we will send out an email with further instructions.
Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Strict Ring Dips x Max Reps
Rest 90 seconds
Keep dips strict. Scale as necessary.
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups
L2:
10 Box Jumps (24″/20″)
5 Pull-Ups
L1:
10 Box Jumps (12″)
2 Pull-up Negatives
Workout of the Day
Spend 15 mins finding a 3-RM Push Jerk
-then-
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Wall Ball Shots (20/14#)
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (75/53#)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
Have you signed up for the Movement & Mobility Clinic yet?
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