Monday, August 4, 2014

"CrossFit is based on functional movements.  Those are movements that occur in our everyday lives.  While we may not find the need to replicate the movement of a snatch or muscle up in our daily activities, think about how many times a day you have to perform something similar to a squat.  Any time you have to pick something up that is below your knees, you need to think about using the form you learned in CrossFit - butt down, head up, back straight, lift with your legs instead of your lower back.  Practice what we do in the gym throughout your day - and stay injury free not only during that one hour at the box, but during the rest of your day as well."- Coach George

Back Squat 4 sets 5 reps 76%

4 rounds
Run 200m + 15 goblet squats (rest as needed between rounds)

"Fight Gone Bad!"
Three rounds of:
Wall-ball 20/14
Box Jump 20
Push-press, 75
Row (Calories)

1 min at each station. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


  1. Good Morning! Ugh.....where did the weekend go!!

    Great reminder George!! Great pic Amy!

    I hope everyone has a GREAT Day!!! :-)

  2. No kidding! My week and weekend went way too fast, but I am back after a week off of CF. It is nice to be welcomed back with a nice little workout today. I cannot raise my arms now and need a nap. :) Oh and I rx'd today! Pretty proud of myself for doing so too!

    1. Way to go Carmen...RX!!! I know what you mean my arms are very sore too. It was a butt kicker!!!

      Glad your back! :-)

  3. Great job Carmen! Didn't get to do this one today, but looking forward to tomorrow's wod!
    Today's wod:
    4 miles of walking while studying notecards. 10 squats every 10-15 minutes as a study break. I think movement helps me retain information! Feel like my brain is more turned on as opposed to sitting at a desk and reading.
    Now time to stretch!

  4. Guess who showed up at 5:30 this afternoon???? Me!

    Strength - 90lbs

    Fight Gone Bad - 165 (14 lb wall ball). I looked like an old man......hoping more consistent time in the box will turn that around.