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Alan doing some Hanging Knees to Elbows!
Here we go again, another month of training finished. It's time to put your training to the test and see how much progress you have made. Give everything you have to push yourself towards your goals for this workout. If it's anything like the past two Challenges, you will be successful in pushing past those old times. Train hard, train smart.
Here is the WOD: Fran
21-15-9
BB Thrusters (95,65)
Pullups
Accessory work:
Multi-directional hovers
Enjoy your sunday and take a rest. Tomorrow we will be doing our Challenge of the Month Finals for the month of November. See you then!
Complete for time:
AMRAP in 20 minutes of:
400m run
10 SDHP (m 95, f 65)
Accessory work:
MB oblique partner tosses 3 x 10
If you ended up like this after eating yesterday, then you did well!
We hope everyone had a great Thanksgiving yesterday. Spending time with their friends and family, eating some great food and relaxing throughout the day has its benefits. Be safe on your return travels and we will see you in back in the gym.
Here is the WOD:
Deadlifts: 5-3-1-1-3-5
Then:
Complete 3 for time of
250m row
50 BW Squats
15 Knees to elbows
We want to wish everyone a very Happy Thanksgiving from all of us at Gator CrossFit. Mandi and I have a lot to be grateful for this year. First off, we are very thankful for all of you and the great energy brought to every single workout, thanks for being supportive of each other. It's also time to say thanks for our family and friends that we have in our lives, to be truly grateful everyday that we have the choice to do whatever we want to do, achieve every desire we chase and to have the opportunity to have an opportunity to go anywhere. We hope everyone has a great day, eat well and take this time to reflect on all that you have and all that you want. Happy Thanksgiving!
Here is the WOD:
Complete 4 rounds for time of
400m run
50 BW Squats
Mandi's niece on Halloween. She was a flower fairy and had a wagon staged as a garden. One word... Cute!
The day before you all forget what I have taught you about nutrition and stuff your faces full of non-Paleo foods, we are going to make you earn those butter-laiden, white, starchy mashed potatoes and gravy. Enjoy!
For Time:
400m Run
25 BB Power Cleans (M 155lb, F 105lb)
5 Ring Dips
400m Run
15 BB Power Cleans
15 Ring Dips
400m Run
5 BB Power Cleans
25 Ring Dips
Accessory Work:
Partner Stability Ball, Medicine Ball Tosses 2x15
Training heavy has its many benefits. Increased power, strength, nervous system response, mental focus, all of these come with lifting heavy weights. These days are very important in your training program. For one, going till you drop on any number of CrossFit WODs, your body can only take so much. Training for speed, cardiovascular endurance and to beat the clock has its place in your CrossFit training; however, if you asked any of our members, they welcome the days where rest is involved with their training. Take these heavy days for what they are, perfect your technique and develop that power so you can train faster and harder when those fast workouts come to play... As for these Heavy days, we will be incorporating skill practice into these workouts as part of your warmups.
Here is the WOD:
Skill Practice: Handstands
Push Press 3-3-3-3-3
Then:
Tabata Row x 8
Accessory Work:
BB Oblique twists 3 x 10
Just one of the recipes found at Mandi's Nutrition Haven...
We know that so many people will be traveling for Thanksgiving this week. We hope you find your travels safe and that you can find time to fit in some exercise. Please note the schedule for class times during this week. Thanks.
Here is the WOD:
4 rounds for time of
20 Burpees
15 Pullups
10 Snatches (m 115, f 75)
Accessory work:
Partner low abs throw downs 2 x 10
The group doing some presses...
As we get closer and closer to the holiday's, it is important to be aware of all the little things that get people off of their training schedule. For most people, poor nutritional habits are first and foremost the reason for the decrease in training. It's no wonder that all the turkey, sweet potatoes and apple pie have a cumulative affect on us, we call it the blah syndrome, or the I'm tired and lazy syndrome. Be careful! Indulging is just fine but be smart about it. Incorporating a workout around your holiday parties will help keep the training goals right on par to where you want to be. One piece of advice, especially for those that travel and complain about not having enough time or space to workout, CrossFit can be done ANYWHERE. Shoot, you can visit your Great Aunt Gennie in Wisconsin for Thanksgiving, wake up in the morning and do a pushup, squat, situp, tuck jump workout in the basement; then proceed to go upstairs and enjoy the riches of her cooking. It's just fine to take a few days off, remember though that the more time away from training, the harder it is to get back in your routine and take off those extra few pounds. So, be careful of the holiday Blah Syndrome! Be smart, train hard, enjoy yourself.
Here is the WOD:
Complete 5 rounds for time of
400m run
15 Box Jumps
15 KB Swings
10 Knees to elbows
