WOD

Grayson

Box Brief:
Hello and welcome to the Sunday blog!  Today’s topic is about dealing with injury.  Unfortunately, as long as you have a body you will be susceptible to injury.  That’s just part of life, and it can happen doing anything.  Now I’m not saying any of this to scare you, but rather to prepare you if it does happen.  When you sustain an injury it doesn’t mean you have to stop training. In fact, I would encourage that you don’t.  The reality is that we can still modify around most injuries.  For example when I hurt my ankle playing basketball I couldn’t put any weight on that foot.  I would train more core, shoulders and still get my other leg involved when I could.  I still found ways to create a cardiovascular response.  Now coming back from that speed bump I’ve lost very little in terms of strength or ability.  I could have stopped training completely, and I would be much further behind and I would have recovered slower.   Today’s article will go into some fantastic detail about how we can train around injury and why.  As always I hope you enjoy.

Kenny & Stephy

“Top Thrill Dragster”
4 Minute AMRAP:
20 Burpees
20 Wall balls (20/14)
20 Pull-ups
4-minute rest

4 Minute AMRAP:
15 Burpees
15 Wall balls
15 Pull-ups
4-minute rest

4 Minute AMRAP:
10 Burpees
10 Wall balls
10 Pull-ups

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

George

Normal day

“Over/Under”
3 Rounds:
1000 Meter row
800 Meter run
60 Double unders

Box Brief:
This Thursday at 6:30pm will be our monthly Skill Clinic.  This month we will be going over handstand walks. Athletes mist be able to kick up into a handstand against the wall and comfortably hold for 30 seconds.  The 6:30pm class will be cancelled to accommodate.

Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

Brett

Hersh & Grizz

Back Squat
5 – 4 – 3 – 2 – 1

3 Rounds:
1 Minute push-up plank
1 Minute side plank
1 Minute side plank
1 Minute rest

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

This Thursday at 6:30pm will be our monthly Skill Clinic.  This month we will be going over handstand walks. Athletes mist be able to kick up into a handstand against the wall and comfortably hold for 30 seconds.  The 6:30pm class will be cancelled to accommodate.

Joel E

Taylor

“Hocus Pocus”
For Time:
200 Meter run, 50 Step-ups (24/20
200 Meter run, 50 Sit-ups
200 Meter run, 50 Shoulder presses
200 Meter run, 50 Pumpkin clusters
200 Meter run, 50 Shoulder presses
200 Meter run, 50 Sit-ups
200 Meter run, 50 Step-up

Box Brief:
Last class today for Halloween will be at 3:30pm.  All morning classes and teens will run on schedule.

Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

Sean C

Chris G

1 Hang Clean & Jerk + 1 Full Clean & Jerk
Build to heavy

“TLC”
10 Minute AMRAP: teams of 3
Clean and Jerks @75-85% of today’s complex
This is done as a waterfall where each athlete completes one rep and goes to the back of the line

Box Brief:
This Tuesday on Halloween our last class will be at 3:30pm. All morning classes and teens will run on schedule.

This Thursday at 6:30pm will be our monthly Skill Clinic.  This month we will be going over handstand walks. Athletes mist be able to kick up into a handstand against the wall and comfortably hold for 30 seconds.  The 6:30pm class will be cancelled to accommodate.

Kira

Elliott

Box Brief:
Happy Sunday! Each week I’m presented with an opportunity to showcase interesting articles and videos.  I posted a very lengthy article last week detailing shoulder stability.  Today will be a little less academic.  Instead there is a very inspirational video reminding us that we’re never to old to live a healthy lifestyle.  I hope you all enjoy.

Stretch it out!

“Helen”
3 Rounds:
400 Meter run
21 KBS (53/36)
12 Pull-ups

Box Brief:
Friday at 6pm we will host a Halloween party at Apollo with food, drinks and a little haunted house for the kids. This is costume party, so come prepared! Please bring any side dish you would like to share. All night classes will be cancelled to accommodate.

This weekend will be our Hero WOD Saturday. Class times will remain the same.

David F