And Beer would love you even more if you brought it and your CrossFit twin to Friday’s Twin WOD! Drinking is optional, but it might make the WOD hurt less…Things get started at 5:30 pm, so make sure you’re signed up on MBO so we know you’re coming. See you there!
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Seeing Double?
May 16, 2013
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Thursday – “To be trusted is a greater compliment than being loved.” George MacDonald
May 16, 2013
CF1
:30 of work / :30 of rest
10 rounds for a total reps
Rope up/downs
Goblet Lunge steps
Hollow Rocks
(this is a 30 minute workout that rotates 10 times through all 3 stations)
CF2
WOD Match wod
By Jordan Shakeshaft The workout may be done, but the work is far from over. Whether you’re checking off your first 5K or an intense strength training session, now is the time to finish strong with a smart recovery plan. For many, this can mean a mix of foam rolling (aka self-myofascial release), stretching, and perhaps even an ice plunge (polar bear club, anyone?). Paired with proper post-workout nutrition and adequate sleep, over time, research shows athletes will recover faster and adapt to more challenging workouts more quickly — score! To make the most of your recovery time, here are 14 expert-approved tools to help the body recover, rebuild, and get ready for more. (READ ON…)
By Jordan Shakeshaft The workout may be done, but the work is far from over. Whether you’re checking off your first 5K or an intense strength training session, now is the time to finish strong with a smart recovery plan. For many, this can mean a mix of foam rolling (aka self-myofascial release), stretching, and perhaps even an ice plunge (polar bear club, anyone?). Paired with proper post-workout nutrition and adequate sleep, over time, research shows athletes will recover faster and adapt to more challenging workouts more quickly — score! To make the most of your recovery time, here are 14 expert-approved tools to help the body recover, rebuild, and get ready for more. (READ ON…)
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Wednesday – “All the world’s a stage and most of us are desperately unrehearsed.” Sean O’Casey
May 15, 2013
CF1
KB Swing & Run ( 20 min cap)
Swing a KB & step. You are only allowed 1 forward step as the KB is in flight or suspended overhead. When you fatigue and cannot move in unbroken reps, sprint to the end of the goal distance (100y) and back, and then continue.
CF2
Find a 1 RM Clean
10 RFT
3 Squat Cleans 155/95
5 Burpees
15 Dbl U’s
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ACTIVATE!
May 14, 2013
Combine your powers with your CrossFit twin, and get to the Twin WOD this Friday at 5:30 pm! If you haven’t found a partner, we’d still love to see you—we can match you up when you get here! Please don’t forget to sign up on MBO to let us know your awesomeness will be there.
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Tuesday – “There are no passengers on spaceship earth. We are all crew.” Marshall McLuhan
May 14, 2013
CF1
OH Squat 3 x 3 with a long pause in the bottom
10 x 200m sprints, RI: 90′s
CF2
15 min AMRAP
5 Deadlifts 225/155
7 T2B
9 Games push ups
1 min rest after ea. round
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Happy Birthday Jill!
May 13, 2013
Along with Paul, we have Jill to wish a very Happy Birthday. Not only has she been putting together the great BA events for the last couple of months, but she will soon be one of our newest coaches. Hope you’re having a wonderful day and tons of cake!
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Happy Birthday!!!!
May 13, 2013
MAKE SURE YOU WISH PAUL A HAPPY BIRTHDAY TODAY!!! We love you–even when you make us do burpees. Thank you for all of the time you dedicate to improving our lives. Hope your day was FANTASTIC!
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Monday – “There is nothing worse than a sharp image of a fuzzy concept.” Ansel Adams
May 13, 2013
CF1
Rope Climb technique
4 rounds:
10 WBS
20 OH Wall Ball Lunge steps
200m WB Run
CF2
For time:
100ft Walking Lunge
50 push-ups
50 dlb u’s
25 K2E’s
5 rope climbs
50 box jumps 24/20
25 OHS 65/45
25 L-Pull Ups
50 sit-ups
You’ll Gladly Die for Your Children; Why Won’t You Cook for Them?
I’m a parent of three. I hold no illusions that I’m a uniquely dedicated parent or that my love for my kids is greater than anyone else’s. And like all parents, should the opportunity arise, I’d gladly, immediately and unquestioningly give my life for their’s. And it’s my firm belief in the incredible and powerful love of parents for their children that regularly leads me to scratch my head and wonder: Why it is that while most every parent would happily die for their children, it’s an increasingly rare parent who will cook for them? I’ve heard all of the explanations—time, cost, after-school activities, lack of cooking skills, picky eaters, etc. But ultimately, I think the real reason parents who would die for their children are comfortable feeding them from boxes and drive-thrus isn’t due to a lack of love or concern. It’s because society has been so firmly and conclusively duped into believing that doing so is both safe and healthful that it has become our new normal. (READ MORE…)
