WOD Blog

Mini-Flight

5-10-20-30-20-10-5

Complete reps with unbroken Double Unders.  Do 5 burpees after each set and each break in a set.  Only move to next set when the required reps are completed unbroken.

10 Minute Squat Bottom Hold 

2/7/2012

Warm Up:

Gotham Warm Up

WOD:

Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Post Times to Beyond the Whiteboard.

Important Schedule Change For This Week

There will be NO 5:30am CLASS in Fleetwood on Friday.  There will be class on Thursday at 5:30am instead.  This change is for THIS WEEK ONLY.

WOD:
For time:

Run 800m
21 HSPU
Run 400m
15 HSPU
Run 200m
9 HSPU

Post time to comments.

 BUILDING THE FOUNDATION

This month (post Superbowl...GIANTS!) CrossFit Gotham will be laying the foundation for improved health, performance, and sexiness.  How?  By some new mobility wod?  Some increased motivation communication technique (yelling)?  A new pair of run, jump, clean, deadlift 500# shoes??? 

No, no, gotta get a pair, but no.

The foundation of CrossFit is adhereing to sound nutrition.  And while I had a ton of fun getting through college mixing up all the words in each scientific study I "read" and reassembling them into a passable paper for Exercise Physiology 401, tactical cut and paste will be avoided.  Instead, we will be calling on our peers from the treasure trove of industry experts, blogs, and CrossFit affiliates to help us on our journey.  Images, graphs, video and pictures will be used as well.  

And while I would like everyone to cold turkey (mmmm....turkey) jump in with both feet eat nothing but talow right now with a big fat (mmmm....fat) "Paleo Chalenge", we are starting from the least common denom with some weekly education (until March, hint hint).  With any luck this will start some good convos (and maybe prevent Fran-a-day's to increase daily posting to the WOD blog).  So, just to start off, READ THIS by Austin Malleolo of Reebok CrossFit One, and see what a good day at the training table looks like. 

Filthy Fifty

Striaght through for time:

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell
50 Lunges
50 Knees to Elbows
50 Push Press
50 Back Extentions
50 Wall Ball Shots
50 Burpees
50 Double Unders

Post time to comments.

2/3/2012

Warm Up:

Gotham Warm Up

WOD:

20 Min AMRAP
15 Deadlifts (135 lbs)
25 Pikes
35 Double Unders

Or:

10 Minute L-Sit

Reminder on Saturday Class Times!!

8:30am  WOD class
9:30am  WOD class
10:30am WOD class

Be there!!