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Today was so much fun! That is all! *Sign up for the Open!* Tomorrow’s Workout: WOD “Interval Overload” 3 Six Minute Rounds of: 1:00 Max Push Jerks (135/95)(95/65) 1:00 Max C2B Pull-ups 1:00 Max Front Squats 1:00 Max Cal Bike 2:00 Rest
Great stuff today with the MU technique! It was really nice to have some time to break a movement down and help y’all out. Tomorrow’s workout will be a mental test and a great way to build that engine. You can use a lot of the things we talked about yesterday during this one. Pacing, knowing when to push, having a plan on sets, mental toughness, and so on. WOD AMRAP in 18 minutes: 30 Push Press (95/65)(75/55) 30 Box Jump Overs (24/20)(scaled stepovers) 30 Hang Squat Cleans (Same)
What’s up everyone!! I made it to Miami and everyone is doing great! The event kicks off tomorrow and I am excited to see everyone have some fun in the sun. I hope you guys have a good lifting day tomorrow. Make sure once that form starts to breakdown, you call it quits. A PR is not worth an injury. Next week we kick off our Open Prep style programming. I will expand more on this next week. Tomorrow’s workout: Strength: 20 Minutes to hit a 1RM Deadlift WOD For time: 100 DB Push Press (50/35)(35/25) *Every Time you break you must complete 1 Rope Climb & 5 Cal Bike
Twelve ReVamped athletes are competing this weekend, nine at Wodapalooza (@thewodapalooza) and three at Gemini Games (@titancrossfit)! Good luck to everyone and remember to have fun! —————————————————- Justin (@jbutle1986) – First Competition Kevin (@rcmd2386) Jim (@jimcioffi) Amanda (@chipnamanda) Brandie (@bvillafane0125) Mike (@m._norwood) Nylah (@nvilla_12) Chelsea (@chelbell_) Matt (@matt1utz) Jill (@laxmom_78) Lisa (@lil_lisa_lo) Vanessa (@crossfit4_life) #CrossFitReVamped #Community
IT’S FRIDAY!! Which also means it’s ROW-A-THON DAY! There is still time to sign up! Scroll up and you will see the event we made on Facebook. The signup sheet is located on this event. Click the event and you’ll have all the info you’ll need. Secondly, we WILL be open tomorrow during all scheduled class times regardless of the snow. Gary will be at the gym at 5:30am to help the Row-A-Thon run smoothly. We realize that many of you may not feel safe driving in soooo WE HAVE EXTENDED THE ROW-A-THON THROUGH SATURDAY MORNING! The Google Doc sign up sheet has been updated to reflect the additional one hour allotted on Saturday morning from 9-10am. This will not interfere with Mobilitas Athletics that will also be happening at that time or Team WOD. We look forward to rowing #AllTheMeters! Back Squat EMOM for 11 minutes: 3 reps @75% + 3-5 Strict Pull-ups -Rest 1 min- 2 Reps @80% + 3-5 Strict Pull-ups -Rest 1 min- 1 Rep @85% + 3-5 Strict Pull-ups WOD Get as far as possible in 18 minutes: 20 Burpees 20 Hang Cleans (115/80)CRx(95/65)S 20 Burpees over the bar 20 Push Press (Same) 20 Burpees C2B Pull-ups (CRx) Burpee Pull-up (S) 20 Hang Cleans 20 Burpee Box Jumps (24/20) 20 Push Press Max Burpees
WOWZA!! I feel like we are building some Clydesdale’s in here! Squats are getting strong and I can’t wait to see everyone’s improvements in a couple weeks. We will make the transition in two weeks to more “metcon” style workouts, where most WOD’s will be in the 10-20 minute range. Within those WODs we will still be doing a ton of variance with olympic lifting, gymnastics, and conditioning movements. On days with the shorter duration WODs, we will still have some sort of strength or skill piece. Looking forward to the next couple months as we approach the CrossFit Open. Tomorrow’s Workout: Strength: Every :90 for 15 minutes (10 rounds) complete: 3 Unbroken Hang Squat Snatches *You can start at any weight you like and increase as often as you like. WOD AMRAP in 9 minutes of: 30 DU’s 10 DB Snatches (70/50)(50/35) 3 Bar MU’s (C) 1 Bar MU (Rx) 5 C2B (S)
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