Monday:
No morning session.
Open Invite to Andrew's Bootcamp 5:45 pm-6:30 pm
Tuesday:
No sessions at facility.
At home WOD:
General Warm-up followed by 20 min AMRAP (as many rounds as possible)
-5 Pushup
-10 Situps
-15 Lunges/Leg
-20 Squat Jumps
Wednesday:
No morning session.
Resume normal schedule at 6:30 pm CrossFit Class!
Thank you all for your cooperation and I look forward to seeing you!
I will not have email access from now until Tuesday night, so please feel free to contact me via phone with any questions!
In health and God Bless,
WG
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11.29.2008
11.27.2008
THANKSGIVING!
Happy Thanksgiving to each and every one of you and your families! Enjoy the time of rest and relaxation! Be thankful for all that you have been blessed with, and more importantly, remember to help/pray for those who are much less fortunate!
From the bottom of my heart, I am truly thankful for all you! Enjoy your holiday and I sincerely look forward to seeing you when I return!
In health and God Bless,
WG
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From the bottom of my heart, I am truly thankful for all you! Enjoy your holiday and I sincerely look forward to seeing you when I return!
In health and God Bless,
WG
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11.26.2008
REMIX
AMRAP= 20 min, 45# Bar, 30#KB
10 Front Squats
10 Thrusters
10 SDHP
10 KB Swings
10 KB Renegade Rows/arm
5 KB Snatch to Opposing Lunge
"3, 2, 1...GO"
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10 Front Squats
10 Thrusters
10 SDHP
10 KB Swings
10 KB Renegade Rows/arm
5 KB Snatch to Opposing Lunge
"3, 2, 1...GO"
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11.25.2008
LEGS FEED THE WOLVES
Warm-Up: Double Unders and Dynamic Stretch
Front Squats
5x8
Knees to Elbows
5x10
For Time:
30 KB Burpees 30#
"Be better today, than you were yesterday, then tomorrow, be even better..."
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Front Squats
5x8
Knees to Elbows
5x10
For Time:
30 KB Burpees 30#
"Be better today, than you were yesterday, then tomorrow, be even better..."
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11.24.2008
GET HIGH
10 SDHP
Box Jumps for max Height
3 Turkish Get Ups/side
"Live without fear, live without regrets, live without looking back..."
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Box Jumps for max Height
3 Turkish Get Ups/side
"Live without fear, live without regrets, live without looking back..."
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11.23.2008
SATURDAY WOD
4 Rounds for Time
5 Hang Clean and Jerk
10 Push Ups
20 KB Swings/arm
30 Sit Ups
400 m Run
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5 Hang Clean and Jerk
10 Push Ups
20 KB Swings/arm
30 Sit Ups
400 m Run
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11.20.2008
DEAD LIFT + MET CON
Tabata KB Swings
Deadlift
5x5x5x5x5
10 min AMRAP
10 Burpees
10 Situps
"Discipline equals success..."
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Deadlift
5x5x5x5x5
10 min AMRAP
10 Burpees
10 Situps
"Discipline equals success..."
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11.19.2008
HEART=BEAT
AMRAP 20 min
10 Thrusters
10 Pushups
10 Squat Jumps (bar on back)
10 OVH Lunges
"In the end we're all just chalk lines on the concrete..."
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10 Thrusters
10 Pushups
10 Squat Jumps (bar on back)
10 OVH Lunges
"In the end we're all just chalk lines on the concrete..."
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11.18.2008
O LIFT DAY: CLEAN
For Time:
100 Double Unders or 600 Singles
Cleans
5x5
Rowing Challenge
"When you have nothing left to burn...SET YOURSELF ON FIRE"
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100 Double Unders or 600 Singles
Cleans
5x5
Rowing Challenge
"When you have nothing left to burn...SET YOURSELF ON FIRE"
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11.17.2008
DIG DEEP
x3 KB Matrix
20 Swings
20 Squat to Press
20 Hand Exchange
Push Press
8x8x8x8
Knees to Elbows
20x20x20x20
"Perspective is the gateway to unlimited potential..."
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20 Swings
20 Squat to Press
20 Hand Exchange
Push Press
8x8x8x8
Knees to Elbows
20x20x20x20
"Perspective is the gateway to unlimited potential..."
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11.15.2008
SATURDAY WOD
Warm-up:
5,000 m Team Rowing, alt every 500 m
Hang Clean
5x12
Floor Wipers
5X15
400 m Team Heavy Run 30# KB
"You've got to WANT to be here..."
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5,000 m Team Rowing, alt every 500 m
Hang Clean
5x12
Floor Wipers
5X15
400 m Team Heavy Run 30# KB
"You've got to WANT to be here..."
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11.14.2008
THE REAL
5 Rounds for Time:
10 Burpees
10 Deadlift
10 Box Jumps
10 Plate Sit ups
"Do it for YOU, and only YOU..."
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10 Burpees
10 Deadlift
10 Box Jumps
10 Plate Sit ups
"Do it for YOU, and only YOU..."
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11.13.2008
RUSH
For Time:
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run
*Partition the pull ups, push ups, and squats as needed
"Fear complacency, fear normal, fear average, fear comfort..."
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800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run
*Partition the pull ups, push ups, and squats as needed
"Fear complacency, fear normal, fear average, fear comfort..."
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11.12.2008
MEAT
Tabata Jump Rope
AMRAP= 20 minutes
15 Thrusters (65/45)
10 One Arm KB Snatch, alt arm each round (50/35)
15 Knees to Elbows
"Easy is what brings people in the doors...Hard is what builds them once they're here..."
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AMRAP= 20 minutes
15 Thrusters (65/45)
10 One Arm KB Snatch, alt arm each round (50/35)
15 Knees to Elbows
"Easy is what brings people in the doors...Hard is what builds them once they're here..."
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11.10.2008
CROSSFIT BLOOD- THE CHIEF
5 Total Rds, AMRAP= 3 min
3 Power Cleans
6 Push Ups
9 OVH Squats
"Live a life without regrets...Live without looking back..."
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3 Power Cleans
6 Push Ups
9 OVH Squats
"Live a life without regrets...Live without looking back..."
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11.08.2008
SATURDAY WOD
AMRAP= 30 min
30 Kb Clean
30 Ab Mat Situps
30 Burpees
30 Plate Thrusters (45/25)
400m Heavy Run w/ KB
"It is when we try something new, that we learn so much about ourself..."
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30 Kb Clean
30 Ab Mat Situps
30 Burpees
30 Plate Thrusters (45/25)
400m Heavy Run w/ KB
"It is when we try something new, that we learn so much about ourself..."
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11.07.2008
GET RIGHT
Round 1- AFAP
250m Row
20 Squats
250m Row
20 Push Ups
250m Row
20 Tire Flips
Round 2- AFAP
250m Row
20 Burpees
250m Row
20 OVH Squats
250m Row
20 Pull Ups
Round 3- AFAP
250m Row
20 SHDP
250m Row
20 Box Jump
250 m Row
20 Double Unders
"If you dont like it, pack up and GO HOME..."
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250m Row
20 Squats
250m Row
20 Push Ups
250m Row
20 Tire Flips
Round 2- AFAP
250m Row
20 Burpees
250m Row
20 OVH Squats
250m Row
20 Pull Ups
Round 3- AFAP
250m Row
20 SHDP
250m Row
20 Box Jump
250 m Row
20 Double Unders
"If you dont like it, pack up and GO HOME..."
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11.06.2008
TEAM WOD
Reps and exercises will be based on session attendance!
Tonight will be a continual team effort with a "task at hand" approach.
Cross them off as you go! The WOD will be posted in the gym as you arrive!
The more the merrier...!
"Strength in numbers?"
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Tonight will be a continual team effort with a "task at hand" approach.
Cross them off as you go! The WOD will be posted in the gym as you arrive!
The more the merrier...!
"Strength in numbers?"
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11.05.2008
RUN & PUSH
400 m Run x4
2 minutes rest b/w each
Push Press
5x5x5x5x5
Knees to Elbows 5x15
"Respect the MESS...."
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2 minutes rest b/w each
Push Press
5x5x5x5x5
Knees to Elbows 5x15
"Respect the MESS...."
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11.04.2008
DEAD/JUMP
For Time:
10 to 1 & 1-10
Deadlifts
Box Jumps
"Strength does not come from our successes...it comes from the persistance to get back up after our failures..."
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10 to 1 & 1-10
Deadlifts
Box Jumps
"Strength does not come from our successes...it comes from the persistance to get back up after our failures..."
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11.03.2008
SURVIVAL
AMRAP= 20 min
15 Clean & Jerk
15 Push Ups
"There's nothing pretty or nice about it..."
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15 Clean & Jerk
15 Push Ups
"There's nothing pretty or nice about it..."
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11.02.2008
CAMPAIGN TO COMPETE 2009
This will be the first of a few notes that I will be posting before the end of the 2008 year. In the last few months, I have had an incredible calling to compete! Being an athlete my entire life, I have had some of my greatest, and worst, memories while either training for or participating in sporting events. The entire process, when done correctly, can be an empowering, even magical experience! It starts with a thought, it becomes a goal, then comes the planning, on to the hard work & preparation, the day of the event, and finally the moment when you know everything you had focused your all efforts on is the same moment when you can finally say to yourself, "This was so worth it!"
I'm sure many of you have had similar backgrounds to myself, and can relate to the above paragraph. But I'm sure there are also a few others who have never played a sport, never joined a team, never tried a new skill or hobby, never learned to play an instrument, never ran a 5K race, etc... This campaign is for YOU!
One of my many personal goals for the 2009 year is add competition to my life...and the lives of those who I train! Its time for everyone to get focused, stay committed, and go achieve! We are ALL going to compete, and we are ALL going to hold each other accountable to our goals! I want everyone to stoke up their inner fire...the fire that only burns with "down and dirty, fight-to-the finish," competition!
However, I want to make 2 things VERY clear, because I know there is apprehension in the heart or mind of someone who is reading this note right now.
1. Your mode of competition DOES NOT have to be a sporting/physical competition.
2. Do not put pressure on yourself to win, JUST to compete.
Your "homework" for the next few days and weeks, so to take some time to really think about what you would like to compete in for 2009. Toss ideas around....it could be an old sport or hobby, or maybe its something completely brand new that you've always wanted to pursue! Either way, make it dear to you! You wont be able to put in the hard work needed to succeed, with a goal that doesn't require your every bit of grit, strength, and effort to complete.
That's all I'm going to leave you with as of right now. If you have them, ask questions. Start thinking about your ideas... Start the competitive spark to your inner fire!
In health and God Bless,
WG
Post all scores/times/reps/loads/modifcations to comments.
I'm sure many of you have had similar backgrounds to myself, and can relate to the above paragraph. But I'm sure there are also a few others who have never played a sport, never joined a team, never tried a new skill or hobby, never learned to play an instrument, never ran a 5K race, etc... This campaign is for YOU!
One of my many personal goals for the 2009 year is add competition to my life...and the lives of those who I train! Its time for everyone to get focused, stay committed, and go achieve! We are ALL going to compete, and we are ALL going to hold each other accountable to our goals! I want everyone to stoke up their inner fire...the fire that only burns with "down and dirty, fight-to-the finish," competition!
However, I want to make 2 things VERY clear, because I know there is apprehension in the heart or mind of someone who is reading this note right now.
1. Your mode of competition DOES NOT have to be a sporting/physical competition.
2. Do not put pressure on yourself to win, JUST to compete.
Your "homework" for the next few days and weeks, so to take some time to really think about what you would like to compete in for 2009. Toss ideas around....it could be an old sport or hobby, or maybe its something completely brand new that you've always wanted to pursue! Either way, make it dear to you! You wont be able to put in the hard work needed to succeed, with a goal that doesn't require your every bit of grit, strength, and effort to complete.
That's all I'm going to leave you with as of right now. If you have them, ask questions. Start thinking about your ideas... Start the competitive spark to your inner fire!
In health and God Bless,
WG
Post all scores/times/reps/loads/modifcations to comments.
11.01.2008
THE HOPPER
400 m Run
30 Push Ups
30 Ab Mat Sit Ups
30 Box Jumps
30 Clean & Jerk
30 KB Swings
400 m Run
"The more you sweat in preparation, the less you bleed in battle..."
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30 Push Ups
30 Ab Mat Sit Ups
30 Box Jumps
30 Clean & Jerk
30 KB Swings
400 m Run
"The more you sweat in preparation, the less you bleed in battle..."
Post all scores/times/reps/loads/modifcations to comments.
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