We talked about the Kids and how awesome it is to see them compete and enjoy being fit and healthy. Now I want to turn our attention to another group, The Parents and Grandparents of CFW. The Kids might be cool to see but you guys are an inspiration. I can only hope that I still have the drive and dedication to fitness when I am a parent that you guys demonstrate each day. There are days when the body hurts or I just do not feel like hitting a WOD and I think, if this group is doing it, I can do it. Keep up the hard work!
I know some of you have been active forever but how many of you never thought you would snatch or clean and jerk just a few months ago? Who never thought you would celebrate a deadlift PR like it was a major life accomplishment?
Just like the Kids some of the parents will be crushing the CFW Games starting tomorrow so come out and support them.
1RM Strict Press
3 sets of 3 reps @ 85%
Coach led Core Strengthening
With the new expansion, we have so much more room. We are still working out the kinks though, of what program goes where. So, hang in there a little bit longer while we come up with a plan as to where we are going to mainly be for evening bootcamps. We have Crossfit classes, bootcamp, gymnastics classes, and powerlifting classes all to coordinate.
Thank you again for your patience while we work out the scheduling/room issues.
6 February 2014
EMOM for 15 minutes
5 russian KBS
5 burpees over KB
Some of you may have heard that we have added a Kids Division to our CFW CrossFit Games due to the demands of the kids and their parents. This might be the coolest part of any CrossFit games thus far. I was thinking back to when I was a kid and wondered what it would have been like if I had been exposed to CrossFit, weightlifting etc. Don’t get me wrong I competed in a lot of sports but it is so cool to see kids throwing around barbells and crushing pull ups, much unlike I did in the Presidential Fitness Test with my gangly frame hanging from the pull up bar unable to get one pull up. Kids, if you are reading this, keep up the hard work but don’t forget to use your fitness in other sports as well. Kids will be up first on Friday nights in the CFW Games so come out and support them as they attack 14.1 at 6:30 pm.
Adults, how many presidential fitness award winners are out there? How many of you wish you would have continued your fitness award winning streak into your adult life? Who will always hate sit and reach because they could never reach the magic number of flexibility?? ME for sure!!
AMRAP in 10 mins
Power Cleans (135/95)
Toes to Bar
AMRAP Burpee Box Jumps
*Your score is the # of burpee box jumps completed after your Buy-In
A quick reminder that we are hosting our semi annual “Bring a Friend Day” next week at CFW. You are welcome to bring a friend on Monday, Wednesday, or Saturday. We will program these days so that a “friend” can easily jump in to a workout with a little help from you. This is always a fun time at CFW so reach out to your friends and family and challenge them to try CrossFit with you and never forget that, friends that WOD together stay together!
AMRAP in 20 mins
5 Pull Ups
10 KB Swings
15 Air Squats
Last week I had an interesting question. One of our bootcampers is an avid runner, and is training for a race. She is struggling to find balance between her bootcamp workouts, which she loves, and her long runs. She asked if it would be too much for her to (regularly) run and do a bootcamp/Crossfit all in one day. The answer is YES. The bootcamp workouts serve the high intensity of the aerobic systems more than running, which will in turn, make your running better and faster. I’ve actually had many runners come to me and ask about this. A healthy balance of high intensity activity, strength training, and lower intensity running is going to make you an efficient (and healthy!) runner.
4 February 2014
Accumulate 7 minutes in plank position
*every time you rest, you must do 15 wall balls.
Accumulate 5 minutes in wall sit
*every time you rest, you must do 15 squats.
Accumulate 3 minutes in squat position
*every time you rest, you must do 15 push ups
Another day of snow and ice, be safe out there and thank you again for being so flexible with our hazardous weather schedule. Just think in a few weeks you will be sprinting around the track before jumping on the pull up rig thinking how hot it is.
In other news if you are participating in the CFW Games you should have received an email from us today with details on your divisions and WOD 1. We are pumped for Friday night so come ready to compete, if you are not competing come out to support the community.
Lastly, a reminder that the Strong Side Powerlifting Seminar starts tomorrow. See you at 6am, 9am and 6pm.
20 mins to est. 1RM snatch + hang snatch
EMOM for 10 mins
6 Burpees over bar
1 x Snatch @ 80% of above weight
Please check the Kinetic Bootcamp and/or Crossfit Woodbridge’s Facebook page tomorrow for updates on possible gym closings due to more bad weather.
Here’s a workout you can do at home just in case we are all snowed in…
3 March 2014
Dumbbell thrusters (if you don’t have dumbbells, do air squats)
* After each round, 1 minute plank
There is still 24 hours to submit scores but we are off to a good start in Week 1 of The CrossFit Games open. More importantly we have 31 athletes from the community who are testing their fitness against the world. Proud of everyone competing and testing themselves. For weeks 2-5 we will be hosting all athletes at 12 on Saturdays, we want this to be a fun and supportive environment. Competitors come to compete, community come to support, all come to have fun.
In other news we will be announcing divisions and WOD 1 for The CFW Games tomorrow so stay tuned to Facebook and your emails for that.
5RM Back Squat
10,9,8….2,1 Thrusters (95/65)
After each round of thrusters complete 5 chest to bar pull ups
Got such a nice comment today. ”Dan, CrossFit Woodbridge has changed every aspect of my life in such a positive manner” These never get old as this is exactly what we aim to do here. It’s great to know that fitness has been the vehicle for change and that we have a place where people are comfortable in doing so. I think keeping this in mind, that CrossFit is something positive in our lives, not all consuming, not cut throat but always positive.
10am Skill: Double Unders
21, 15 and 9
Partners of 3:
AMRAP in 15
*partners will work for 1 minute and switch. Team score will be reps added together.