« Tuesday June 25, 2013 »

Stephanie W says hi from San Fran!

Summer Lovin' by Coach Kelly

The start of summer means travel season is officially here! I want to provide a few quick tips so you can take care of yourself outside the box during your travels.

1. Stay hydrated. It’s hot out there so drink some extra water.
2. Mobilize. Hours on a plane and sitting in cars are bad for you! Undo some of it with a foam roller and a lacrosse ball, both of which are small and easy to travel with.
3. WOD. Either find a local CrossFit where you’re going to be staying (many charge a nominal drop in fee & you get a t-shirt) or do some of these bodyweight WODs. Take your jump rope with you so you can work on those double unders!
4. Rest. Wait, what? Yes, rest! Make sure you are taking rest days. Participate in active recovery (i.e. mobilizing) or enjoying a new activity on your rest day. I promise you’ll come back faster and stronger!

Have fun and be safe on your travels! Be sure to take a cool photo wearing your Local shirt wherever you go and we’ll post it on the blog. At the end of the summer, we’ll vote on the best photo and that person will win some sweet Local gear from the pro-shop!!!

Workout of the Day:

A.
Four Rounds:
Weighted Pull-up x 1
Rest 30 sec
UB Double Unders x Max
Rest 2 min

Try to establish a max weighted pull-up and unbroken double under set by the end of the fourth round.

B.
Four Rounds:
15 Slam Balls (30/20#)
Max distance Farmer's Carry (32/24kg)
Rest 1 min

Farmer's carries will be done outside between two cones set 25m apart. Score equals total meters.

L2:
15 Slam Balls (20/10#)
Max distance Farmer's Carry (24/16kg)

L1:
10 Slam Balls (20/10#)
Max distance Farmer's Carry (16/10kg)

Comments

[Fred L.]

Excellent WoD design by Zach! Got 17 DUs (double-single-single), closing in on 20. 250 meters (10 circuits) - that weight got heavy on the farmer carry; only 4 KBs @ 32 Kg, so had to rotate in with Steve and Branson. Much chalk was used on a humid, sweaty Tuesday morning.

[Mike F]

As I told Schmitty after today's class, "Today was a good day for the old man." :)

Got up to 75# on the weighted pullups. 20# off my high water mark from a few years ago when I was lighter and leaner, but still not bad. Something to work on getting back to.

First set of DUs proved to be a high water mark for me - 124 unbroken, almost 25% more than my previous PR. And to think when I started with Chad almost 7 years ago I could barely do *single* unders (fun fact, here's an early clip of my attempts: http://www.youtube.com/watch?v=n6splB7acXc). I think my smile this morning broke a lot of mirrors but I don't care. Give me another couple of months and I'll top 150.

WOD as Rx'd - 450m - also something to be proud of. Branson proved prophetic, warning me about the grip-smoking nature of this beast as I arrived. Hats off to Laura, Kita, Peter, and Kay for all getting work done!

[KT]

Good minus not being able to straighten my fingers after the farmers carry and having to listen to country music for 60 minutes. In all honestly I'm not sure which was more painful

[Lindsey H]

KT- the country music was the BEST part of the morning!!!!!!!!!!!

good wod zach and ned. i do love me some slam balls!

[Bradley McD]

FROST!!! I'm sorry to see you go. I have enjoyed trying to beat, tie, or generally come within some modicum of proximity to your whiteboard scores for the last two years. You're a solid athlete with a great sense of humor, and your presence will be missed. Do share some Sua Sponte magic with us from time to time. Oh, and I tied your score today.

Pull Ups: New PR @ 84# (4# increase)
DU PR: 72. Up from 65. better and better.

WOD as Rx'd: 450 m
Tried to ease up third and fourth rounds hoping to save some grip for the final push. Fruitless. Went 150 the first round, never to get over 100 on any consecutive round. ah well.

Soup

[Branson]

66.6# on weighted pull-ups. Seems ominous. I should add a little more to that so as to ward off the devil.

350m Rx. Think I could have gotten one or two more meters if not for sharing the kettle bells with Fred. Those schweaty palms of his turned the KB handles into slimy eels. I should chalk up more next time.