WOD

New Jake

Box Brief:
Good morning/afternoon/evening!  This is the Sunday blog.  It’s an opportunity once a week for me to get on my soapbox and discuss the things I think are important to the community.  This week’s topic is volume vs. intensity.  We’ve talked about this before but it’s something that’s very common with CrossFit athletes.  Especially if you’re newer to this workout methodology.  The fear is that if you don’t workout seven times a day you’re not going to meet the goals you’ve set in place.  The reality is that volume isn’t necessary, just push hard once a day and you’ll find yourself improving.  It’s simple, saves you time, and keeps your body in better working condition.  Enjoy today’s article “The Tension of Volume Vs. Intensity in CrossFit.”

This is me ten seconds into any workout

7 Rounds:
1 Minute – Muscle snatch (75/55)
1 Minute – OHS (75/55)
1 Minute – Bar facing burpees
1 Minute – Rest

Box Brief:
Just a reminder to come cheer on our ladies this Saturday at Femme Royal!  The location is CrossFit Max Effort and our first group starts at 10:30am.

Grizz

Parker G

20 Minute AMRAP: Teams of 4-5
40 Double unders
10 Pull-ups
50′ Walking lunge
When the first athlete finishes the double unders, the second athlete then starts the double unders

Box Brief:
We have several ladies competing at the annual Femme Royal competition located at CrossFit Max Effort.  Come down and show your support this Saturday.  Events start at 9am.

Stacey

That’s extension!

Inverse Tabata
8 Rounds: 10 Seconds work, 20 seconds rest
Shoulder press (155/105)
Front squat (245/165)
Deadlift (365/225)
Rest 2 minutes between exercises

Box Brief:
Spend sometime this week stretching.  That is all.

Five seconds into double-under practice….

6:30pm class

21 Minute EMOM:
Minute 1 – 15/12 Calorie row
Minute 2 – 15 Box jump over (24/20)
Minute 3 – 15 Medball cleans (20/14)

Box Brief:
Bring a Friend Day is this Thursday!

Magic Mike

5:15 am crew

3 Rounds:
400 Meter run
10 Clean and jerks (135/95)

Box Brief:
This Thursday is Bring a Friend Day!

Hazel

…

Box Brief:
Welcome to the Sunday blog!  This week’s topic is on the dangers of chronic diseases in today’s society.  Chronic diseases include cancer, obesity, stroke, and diabetes.  The good news is that you combat these diseases every time you come to the gym and workout.  Constantly varied, functional movement performed at high intensity or “Crossfit” is the very simple solution to some of the worlds most deadly problems.  Today’s article is titled Fitness, Luck and Health.  Hope you enjoy!

Clinton

For Time:
20 Weighted lunges (185/125)
20 Muscle-ups
200 Ft Handstand walk
20 Hang power cleans (185/125)
20 Box jumps (36/30)
20 Deficit HSPU (6″/4″)
20 Front squats (185/125)

Box Brief:
Have a great weekend everyone!

Eddy & Kristin