Posts Tagged by push ups
|August 19, 2012||Posted by LisSaunders under Uncategorized|
Whole Life ChallengeI know, I know…you’re tired of hearing about the Whole Life Challenge and how you should totally get into the game. You’re all, “Goodness gracious, I already play pretty close to these rules… why do I need to pay for a Challenge?” or “I know I’m not going to be perfect, so why even play?” Or, my personal favorite, “I don’t want to be excommunicated just because I don’t participate.” To be clear, there will be no excommunication.. there WILL BE a lot of people around the gym getting healthier, improving at WODs/lifts, leaning out/bulking up, and just developing better life habits in general. Soooo, if you feel excluded, it’s only because MORE THAN 30 of your CFM-mates are already in the game. I know eight weeks is a big commitment. You don’t have to be a hermit. We’ll plan group outings that have nothing to do with non-WLC-approved foods/activities. I’m talking hiking, rock climbing, gun range, trampolining, roller derby… etc… Just take it day by day and create a better life for yourself. Still on the fence? Check out this testimonial… Email us or come to the Pre-Challenge Huddle if you have more questions. Don’t let self-doubt leave you out of the game…You can do it. Mark your calendars for upcoming WLC cahoots: Saturday, September 8 at noon- WLC Pre-Challenge Huddle Friday, September 14- WLC Eve Not-Paleo Potluck Saturday, September 15- WLC Prelims Friday, October 12- Paleo Potluck Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party International Make-Fred-Run Day Workout of the Day Ring Dips As many reps as possible. Rest 5 minutes. 3 Rounds. 7 sets (shooting for 1:00 rds): 10 thrusters 75/55 5 push ups 25 double unders (or 25 singles) Rest 1 min
|July 5, 2012||Posted by LisSaunders under Uncategorized|
Goal SettingNext Wednesday night at 7 pm, Rachel from lululemon howell mill is hosting a free goal-setting workshop at the gym. Join us as she leads us through some exercises to visualize ourselves in the future and set some BHAGs – big, hairy, audacious goals! Fran ChallengeFran Challengers, check your inbox! You received an email Tuesday confirming your prelims Fran time and t-shirt size. We’re placing the shirt order this week so email Sam ASAP to confirm your shirt size! EVERYONE – save the date and plan to attend the Fran Finals Party on Saturday, July 28th at noon. We’ll be grilling out, celebrating everyone’s improvement and awarding prizes, so don’t miss the fun! Rachel pushes through her Fran thrusters as Betsy and Vabs cheer her on. Workout of the Day 1. Squat cleans – take 15 minutes to work to a heavy single 2. 5 Rounds – Max Push Ups 1 60-yd shuttle run* Rest 2:00 *Begin sprint from the push-up position. Cash-out: 3 x 1:00 plank hold (1 min each – center, L & R side, for three rounds)
|May 16, 2012||Posted by LisSaunders under Uncategorized|
WOD A. 3 x 1:00 Row @ 60%, 80%, 100% B. DL 5RM C. FOR FORM (not for time) 10, 9, 8…3, 2, 1 Dynamic Push Up 1, 2, 3…8, 9, 10 Supine Ring Pull Up OR Ring Row Dynamic Push Ups: The adorable Olivia, climbing on post-WOD Daddy (Dyer) Don’t I come here to check out? During yesterday’s shuttle runs I told Geoff and Alison they had to calculate their interval times during their rest break. They joked with me about having to do math during the WOD. “Don’t I come here to check out?” asked Geoff. The answer is no. Maybe in your globo gym day you put on your headphones, hopped on the treadmill or elliptical, and stared at the TVs, tuning out as the minutes passed until your cardio was done. At CrossFit Midtown, you’re here to learn and improve as an athlete. So don’t plan on “checking out” while you’re here. YES, we want you to leave work/stress/family life/etc at the door, but you do need to focus. Be present. Focus on the skills we’re working on that day, and devote this time to improving your health and fitness. And keep up the great work!
|April 22, 2012||Posted by LisSaunders under Uncategorized|
Park WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 - Air Squat 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 – Push Up Hill run Do 10 squats, 1 push up, run the hill. Do 9 squats, 2 push ups, run the hill. Proceed until you get to 1 squat, 10 push ups, run the hill. Complete all squats and push ups at a 30X0 tempo, which meansyou will take 3 seconds to descend to the bottom of the squat or push up, rest 0 seconds, explode up (X), rest 0 seconds, repeat.