Welcome the VA Runners again to Crossfit Woodbridge! We are going to be inside for the workout this time…Brrr… I wouldn’t do that to you. Please come out at 8am for some fun inside the nice warm building!
25 January 2014
AMRAP in 15 min
50 overhead lunge buy in
10 wall balls
10 box jumps
10 push ups
We are having another free community workout here at Crossfit Woodbridge this Saturday! As you might remember from before, we are teaming up with VA Runner to put on a free community workout once a month. They’re going to run to Crossfit Woodbridge from their store and meet us here at approximately 8am. Please come out and show some support to the runners and get a workout! Normal 9am bootcamp will still be running for those who cannot make the 8am workout.
EMOM (Every minute on the minute) for 15 minutes
3 burpee over KB
5 goblet squats
Hey guys! The gym is on holiday hours today. So we are only having the morning bootcamp class. 11:30am. Enjoy the holiday, and remember what it’s all about…a great man who’s legacy will continue forever.
AMRAP in 15
5 ring rows
10 KB deadlifts
15 ball slams
We are going to run …so dress warm!
Run 3 laps
21 pull ups
21 push ups
Run 3 laps
15 pull ups
15 push ups
Run 3 laps
9 pull ups
9 push ups
Run 3 laps
6 pull ups
6 push ups
Check out Gretchen in the picture above getting up the rope like it’s nothing!! Way to go, Gretchen. That was one of her personal goals coming into bootcamp and she did it!!
Anyway, we all know water is crucial to our survival. But how much is necessary? Do we need to carry around a gallon jug everyday and force it down? Do we need to listen to our thirst signals? Do we need more since we exercise and sweat a lot?
This article sums it up perfectly.
Tabata day! 20 seconds of work/10 seconds of rest
Air squats (but the rest period will be at the bottom of the squat)
Weighted Up downs
Weighted wall sits
Since we have so many new boot campers starting recently, team tuesdays should become even more fun!
14 January 2014
Teams of 2-4
Round robin: 3 rounds of 1 minute at each station
DB push press
The biggest thing I notice that gets ignored in our day to day busy lives is sleep and rest. Especially in this transient area that we live in, we get so busy and wrapped up in what we have to get done, that what is optional gets thrown aside. Well, we need to stop thinking of sleep and rest as optional, and put it on the top of our to-do list. Especially us individuals that put added stress on our systems by exercising. Although it’s good stress, it’s still stress, and our bodies must have recovery time. Make sure you’re listening to your body when it tells you that it’s tired and sore. Make sure you carve out 8 hours of sleep a night. Your body will thank you. Check out this Crossfit article on recovery.
Crossfit Journal Recovery Article
13 January 2014
Run a lap
Rest 30 seconds
Partner core work
Weather permitting, we’re going to be outside today, so dress appropriately!
If it’s icky outside, we will make some room inside!
11 January 2014
30 seconds of work, 10 seconds of rest
HR push ups
***with some running, if it’s not raining
The other night before bootcamp started, we had a new bootcamper in attendance. It slipped my mind to introduce one of our veterans to the newbie. I walked away to grab a stop watch and came back and saw them already chatting like they knew each other. This made me very happy- supporting each other is extremely important. As Kinetic Bootcamp grows, I’d love to see more relationships form between bootcampers. It’s intimidating as a new person coming into a workout program they’ve never done. First of all, you have no idea what to expect. Second of all, you don’t know how the people around you will be. So to come into a program and be welcomed only assures the new person that they made the right decision. Keep supporting each other!
9 January 2014
*100 jump ropes in between each round