Relentless: Run + Push Ups

EMOM 7mins 
Run 100m 
Max Push Ups

Score: Max Number of Push Ups Completed. 

This is very similar to the WOD last month where we ran and then did squats (ouch!)! So yes, I'm fully aware this one is going to "hurt so good". Once again, not hard movements however you are like me and not so great on push ups, then you gotta shine where you are good, running in this case the other option/movement. HUSTLE on the run so you have time to get through pushups with minimal rest. This is another NO EQUIPMENT needed workout..save it!

Good Luck!

Relentless: No Equipment Needed

3rds:
Run 800m
50 Sit Ups
50 Supermans

Score: Completion Time. 20min Cut Off.

This is one of my favorite kind of workouts...no equipment needed so save this one for your records and use it when you travel. Recover on the run. Whats going to get tough is counting. The movements are simple, you could do them in your sleep. On the sit ups, shoulders over hips. For the supermans, brief pause at the top, head looking down at all times (protects the cervical spine). Whats going to win this is doing the movements correct and at a pace. Don't break for long, if you have to break at all. Then hustle on the run! 

Good Luck! 

Relentless: BENCHMARK!!

2mins American Swings

1min REST

6min AMRAP
10/10 Clean And Press
10 SDHP
10 Game Standard Push Ups

Rx: 35/53#
Score: Number of American Swings + AMRAP Score (1rd = 40pts). 

Relentless Athletes, you should know exactly what you did last time and your single goal is just to beat that time. Do whatever it takes to make that happen...even if it is just 1 more rep, it will sill be better than your last time! In the swings, have correct form. Your arms are just vehicles for this, don't try to use them to get the bell above your head. Its all in the hips! As for the 6min AMRAP, just move. Like I have said before, when I see 10 reps...I think 10...then I see 2x5...then I see 1x3 and 1x2. Use that to get through your rough spots. You have done this before, JUST MOVE!

Good Luck!

Relentless: KB DL + Push Ups

21-15-9-15-21 
KB Deadlift 
Push Ups

Rx: 35/53# 
Score: Completion Time. 

I like the 21-15-9 series. Everything is divisible by 3. Have correct form on the deadlift which means take the extra 2 seconds to set up (load your glutes and hams, keeping your chest big), or else you WILL feel this tomorrow...maybe the next day. These should be unbroken. Use the fact that the numbers are divisible by 3 to help with the push ups. Don't take a long break between your reps and move through it. 

Good Luck!

Beauty Of MY sport!

I have chosen a sport where I can walk in a box and feel just as at home as I do in my box. 

I have chosen a sport where I can bring friends/family and they will feel just as welcome as I do. 

I have chosen a sport where I can attend an "open gym" time AND bring my Grandmother and Aunt Barbara who have never done crossfit before and they can feel just as comfortable as I do inside the box. 

I have chosen a sport where I can workout alongside my Grandmother, Aunt Barbara and mother and even at all different levels of fitness, we can all benefit from it just as much. 

Today was just another reminder of the beauty of my sport, crossfit. Feeling some serious guilt on the amount of food I consumed yesterday (not all paleo) and all the pics on the various social media feeds of my fellow athletes working out, I posted on facebook the desire I had for an open box (previous research before traveling I discovered that all the boxes I knew of were going to be closed) in the area I was in (Cypress). Thanks to Leah Shullenberger, she connected me to the owners of G Bar 3 Crossfit because she heard they were having open gym. After a few text I had an address and an owners name. I asked my mom to join me and that perked interest in my Aunt Barbara who has expressed interest in crossfit which perked interest in my grandmother. I struck while the iron was hot and told them they could just stretch some of their sore muscles from the Turkey Trott we did yesterday. They were in! As we drove there I couldn't help but to pinch myself and see if I would wake up from this dream. I was headed to a crossfit box to workout with my Grandmother, Aunt and Mother...3 generations worth! 

We got there and was greeted by the owner Mike and one of his coaches Suzanne Wright. There was 2 others working out, one was in town from deployment and dropped in (he did an iron cross on the rings during his WOD). This was open gym format so there was no set WOD for us to do, we were own our own. This means I had to come up with a WOD for all of us to do with all of our different levels. I had to make sure my mom benefited having over a year of experience in CF. I had to come up with a WOD my grandmother who has never done crossfit before but needed some serious scaling. I had to come up with a WOD for my Aunt who has never done crossfit before but is already in good shape. A WOD where we could all have fun and wouldn't be injured or sore all with keeping the idea of community. The first thing that came to mind was FRAN. Fran is very scalable and everyone could benefit from it. For those that don't know, Fran is: 

21-15-9

Thrusters (65/95)

Pull Ups

I explained to them what they were going to do and how it was easy to scale, but yet they would still get the benefit from the WOD. They were in!!  I had to get them warm. We did a quick 250 row for my Aunt and Grandmother and a 500m Row for mom and me. We then did a dynamic warm up. I then brought out the PVC pipe and we got our shoulders warmed then I talked about the movements, thrusters and pull ups/ring rows. I told my grandmother, Pat Pat, she was going to stick with PVC pipe and I got a 15# bar for my Aunt. My mom was in charge of setting up her bar (she did 40#). We then moved to the rings where I explained to them they were going to do ring rows versus the RX Pull ups. We discussed how to scale pull ups by doing ring rows. We talked about the foot placement and how to make it harder and easier. Mom set up her bands for pull ups. I asked them if they had and questions and they were set to go. Before 3-2-1 was called, I explained to them that we could even scale reps to 15-12-9. This made Pat Pat feel better. Therefore Fran looked like this: 

Mom:                                    Aunt Barbara:                             Pat Pat:

21-15-9                                 21-15-9                                      15-12-9

Thrusters 40#                       Thrusters 15#                              Thrusters PVC

Pull Ups (blue band)             Ring Rows                                 Ring Rows

3-2-1 was called and they were off!! Is this really happening??? I was really watching my Mom, Aunt AND GRANDMOTHER do Fran!! 

Mom

Aunt Barbara

Pat Pat

After "TIME" was called, we put our equipment away. My Aunt rowed 1000m and Pat Pat walked about 300m. I went over some band stretching (yes I prob should have done that before but I was just too excited). THANK YOU Crossfit G Bar 3 for making this experience one I will NEVER forget.



It chokes me up to write this because I'm so PROUD and BLESSED to be a part of this AMAZING, CRAZY, LIFE CHANGING sport called CROSSFIT!

Cold Bar Concept

This awesome concept/method (call it what you will) is something I picked up from my Strongman Cert with Hybrid Athletics....If you are looking to add certs to your list, this is one of them. During our Q&A post lunch, Rob Orlando talked about the "Cold Bar" concept. His example was he wanted to get better at bench so he set up a bar loaded with something he could do in his sleep; cold. Where he didn't need warm up, he could walk down to the basement perform 1 rep and walk away. He would leave the bar set up and perform this periodically through out the day. Nothing more than one rep. He said he would do any where from 1-15 reps per day on random. In just a few weeks his bench press drastically increased. For me, I am going to do this with C2B Pull ups. I'm not the best at them so doing more than one makes me roll my eyes, LOL. Therefore if I can do 1 rep multiple times through out the day (I have no excuse because I have a pull up bar at my casa and both the gyms I train). If I can just do 1 rep, then when I see multiple or Max UB I won't roll my eyes as much!

What is your goat? Where can you apply this concept?

Relentless: Shoulder Boulders

7min AMRAP
10 Swings
10 Push Ups

Rx: 35/53#
Score: 1rd = 20pts

Yes your shoulders WILL feel this one...if you do it right. These are low numbers which means unbroken is possible but if it isn't look at sets of 5. If you are like me and will need to break up push ups come min 4, LOL, alternate between sets of 2 and 3....2 sets of each and you have 10. Use your  hips on the swings...you arms are just vehicles, leave them at that.

Good Luck!