What we did today!

20140415-072230.jpg

Log Books and Max

Log books are here!!! An updated version of our previous books, you have the location to write down your lifts, percentages, and times. They are $24 and hold all the the info you need!

20140415-071922.jpg

And the return of Max. Rest in between as much as necessary.

Take one minute for max reps of each of the following:
Body weight HBBS
Pull ups or muscle ups
Burpee box jumps
American KB swings 70/52
Toes to bar

And tomorrow begins week three of our benchpress progression. Bring your fearlessness this week.

20140414-072734.jpg

Greetings from Waaaaaaaay Down Under

20140414-071904.jpg

Hello friends!

The above photo is where I did today’s lil’ road WOD. Burpees, Leg Levers, Squats and 400 meter runs, because I know you’re wondering :).

We are sitting in a Holiday Park (kind of like a KOA … the photo above is the kitchen/shower/box area of the Park) in a tiny, tiny town on the West Coast of New Zealand waiting for a road to open at 7:30 am.

The road is closed due to rock slides … sound familiar?

Anyway just wanted to say hi to my Hypoxia peeps. Miss you all and hope you’re all kicking ass … or, at the least, you survived that brutal WOD is saw on the site :)!

Looking forward to seeing you all in a couple more weeks.

Oh, I did hit up a real box. CrossFit Blenheim (northeast coast of the South Island) on Saturday. Brutal WOD but awesome folks!

20140414-072313.jpg

Yes, I am thinking the coach is insane for what he put on the board. Is this how you all look at us?!?!?

SAMSUNG CAMERA PICTURES

Fabulosity

Who else can look this good for an early morning Bench Press Session? Way to Rock it this morning Cecelia!SAMSUNG CAMERA PICTURES

Smovlov Jr. benchpress day was 10×3 at 80% plus 2-5 pounds depending on last week. One more week to go and then we hoist new PR’s before the end of April. WooHoo!!!

And on to the regular fun. In a team of four or six, because that’s what we had today, with only one person working at a time.
400 double unders
150 American KB Swings 70/52
200 Burpees

The best part of this workout is what occured before the explanation. “The Joanie” thought this was going to be an individual workout. She’s so Bad Ass!
SAMSUNG CAMERA PICTURES

SAMSUNG CAMERA PICTURES

SAMSUNG CAMERA PICTURES

SAMSUNG CAMERA PICTURES

SAMSUNG CAMERA PICTURES

SAMSUNG CAMERA PICTURES

SAMSUNG CAMERA PICTURES

It’s the final week of our Smolov, Jr. program. Stay mentally tough this week as it’s only four more workouts until it’s over. You can all do this…and you should. See you tomorrow.

kettle bell

Check the Board

It has important information like what time special classes are scheduled. Lucky for some, Kendra has a key for the tumbling classes and no one had to miss out on the benchpressing Saturday follies.

So…always check the board. It matters not what we did last week when it comes to Special Classes. Fortunately, we have Kendra. Thanks for being there Kendra, and thanks for being Kendra.

Woohoo!!!

SAMSUNG CAMERA PICTURES

Muscle ups, and stuff…

Super fun Slog Fest today. I know we all enjoyed it, or at least some of us did. Some, amongst us, even reminded Alan that he is still number one! WooHoo!

Everyone who wants to see how to use your hips in kipping needs to watch the video below. It’s only 300 frames per second, so watch closely (sarcasm). The hip drive Camille exhibits works the same for pull ups. There is carry over for the kettlebell and the Olympic lifts. Oh, yeah, box jumping and wall balls and thrusters and…You get the idea.

And on to todays fun.
Warm up
Three rounds of: 5 pull ups, 10 push ups, 15 squats

Then:
Row 1000m
6 muscle ups
40 floor wipers
25 Toes to Bar
20 American KB Swings, 70/52
15 Deadlifts 225/135
Row 1000m
3 muscle ups
30 floor wipers
15 Toes to Bar
15 American KB Swings
10 Deadlifts

Sweet, Jesus, that was fun!SAMSUNG CAMERA PICTURES

SAMSUNG CAMERA PICTURES

SAMSUNG CAMERA PICTURES

SAMSUNG CAMERA PICTURES

SAMSUNG CAMERA PICTURES

SAMSUNG CAMERA PICTURES