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Winner is Steve

At Home Competition

3/31/2020

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Hey everyone,

I haven't seen most of you, and I'm missing you all.  The remodel is still trucking along, construction being an essential service and all that.  

Also if you run out of supplies and can't find it at the store, Pop Control, our 501c3 is running a supply exchange to help people when the stores run out of essentials.  If you have a chance to buy two of something needed that you feel might be in short supply, bring it down.

Make sure that you are doing what you can to maintain your level of fitness.  Not only do you want to not have it suck when you get back to the gym, but with COVID-19 and how it attacks the body, having a good VO2 max, could literally save your life.  A Tabata a day keeps the ventilator away?

On that note, and as a means of motivation, CrossFit is doing a 3 week at home competition.  Unlike the open, they are sending 100% of registration fees / donations to the affiliate of your choice.  If you feel like participating click here.

Stay safe,  think of those around you and we will get through this together.

​-C-
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Alternative Athletics: Death by

3/31/2020

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For those with access to a home gym

​Death by
 
Back Squat @ 55%
1 on the first minute
2 on the second minute
continue adding one rep each minute until
you cannot get the given reps done in the given minute

Recovery:
2 Rounds
400 Meter Run/Walk
15 Shoulder Press
10 Burpees


CoronaWOD:

For time, following the sequence of 15/1, 13/3, etc. Handstand Pushup: 15, ­13, ­11, ­9, ­7, ­5­, 3, ­1
L-Sit Pullups: 1­, 3, ­5, ­7, ­9, ­11, ­13, ­15
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Recipe of the Week

3/30/2020

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Make sure you get your leafy greens with this kale salad recipe.
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Alternative Athletics: Jerk Ladder

3/30/2020

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For those with access to a home gym
​
​Weight Ladder

Jerk 
Perform 1 rep every minute
Start at 50% of your max
go up 10# every minute
after 75% go up 5# each minute

​Recovery:
2 Rounds
500 Meter Row
15 Knees to Elbow

CoronaWOD:
CrossFit Open 12.1
7 minutes Max Burpees to a target 6” higher than your reach
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Alternative Athletics: Test

3/29/2020

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For those with access to a home gym
​
Regional 15.6
5 Rounds for Time
25 calorie Row
16 Chest-to-Bar Pullups

9 Strict Deficit Handstand Pushup 8” / 4”

​Scores uncontested


Recovery:
400 Meter Run/Walk
3 Rounds
12 Ring Rows
24 Box Steps
12 Alternating KB Snatches
24 Sit Ups


CoronaWOD:
Ozzy
  • 7 Rounds For Time
  • 11 Deficit Handstand Pushup (6/4 in)
  • 1,000 meter Run
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Weekly Update: March 29th - April 4th

3/29/2020

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3 / 29 
Regional 15.6
5 Rounds for Time
25 calorie Row
16 Chest-to-Bar Pullups
9 Strict Deficit Handstand Pushup 8” / 4”


3 / 30
Weight Ladder
Jerk 
Perform 1 rep every minute
Start at 50% of your max
go up 10# every minute
after 75% go up 5# each minute

3 / 31
Death by 
Back Squat @ 55%
1 on the first minute
2 on the second minute
continue adding one rep each minute until
you cannot get the given reps done in the given minute

4 / 1
Double Murph
Run a Mile
100 Pull ups
200 Push ups
300 Air Squats
Run a Mile
300 Air Squats
200 Push ups
100 Pull ups
Run a Mile


4 / 2
Find Your 1 Rep Max
Clean
at least 7 reps must be over 90%
Compare to 9/19/19

4 / 3 
NorthWest Regionals 2010.1
3 Rounds
10 Overhead Squat @ 135 / 95
50 Double Unders


4 / 4
Alpine
6 Rounds
90 seconds
Walking Lunge
3 minute rest
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Alternative Athletics: Descending

3/28/2020

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For those with access to a home gym
​10 - 1

Skin the Cat
100 ft Waiter Walks

​Recovery:
Row 500 Meters:
2 Rounds
25 Goblet Squats
20 Kettle Bell Swings

CoronaWOD:
This is all done face down and the goal is unbroken
  • 5 Rounds
  • 10 Arch Rock
  • 10 Arch Ups
  • 10 second Arch Hold
  • 1 minute Rest
Rest 1 minute between each round. Repeat 5 times. The score will be total time it takes to complete all 5 rounds including each rest period.
This workout can be used for accessory work or as a core finisher after a WOD. In the comments on his demo video, Dave Durante posted: “begin with 10 repetitions [or seconds, each]” and build up over time (“building up to 60 reps or 60 sec respectively”). The goal should be to increase the total repetitions (or seconds for the holds) of each movement while retaining the ability to perform the entire series unbroken.

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Alternative Athletics: Test

3/27/2020

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Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.
He is survived by his wife, Channing, and son, Josie Jr.
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For those with access to a home gym
​
Josie
For time, wearing a 20-lb. vest:
1-mile Run
Then, 3 rounds of:
  30 Burpees
  4 Power Clean
  6 Front Squat
Then, 1-mile Run
Men: 155 lb.

Women: 105 lb.

Mens: 29:40 Steve Blood
​Womens: Uncontested


Recovery:
10-1 
Push Press
1-10
Deadlift

CoronaWOD:
Run 5K


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Alternative Athletics: Descend Ascend

3/26/2020

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For those with access to a home gym
​10 - 1

Shoulder Press @ 55%
2 - 20
Evil Wheel

Recovery:
Row 500 Meters
21-15-9
Push Ups
Air Squats

CoronaWOD:
  • For Time
  • 20 Pushups, 1 Situps
  • 19 Push-Ups, 2 Sit-Ups
  • 18 Push-Ups, 3 Sit-Ups
  • ...continue this pattern until...
  • 2 Push-Ups, 19 Sit-Ups
  • 1 Push-Up, 20 Sit-Ups
Each round totals 21 reps (push-ups descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout.
Score is the time on the clock when the last set of sit-ups is completed.

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Wellness Wednesday

3/25/2020

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Learn about the immune boosting benefits of the humble mushroom in this video.
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