Do you know that just one of the perks of being a member of DeCO is a free account on beyond the whiteboard ? If you’ve not yet signed up, email email@example.com for a direct link. This is a great way to track your workouts/progress and see areas of strength and weakness. **Make sure before next week, you record your numbers from last cycle (5RM Pull Ups/Dips, 3RM Back Squat, 3RM Strict Press) as we will be erasing the benchmark board on Monday. Next week, we start a new cycle! The focus: the HERO/Benchmark WODs. Get ready for a really fun week! Happy Friday! www.beyondthewhiteboard.com
The workout for 8/12 is… 10 minutes to complete: 3×8 Strict Pull Ups + 5 kipping or 3×10 kipping swings In teams of 2: For total time and total reps: – Partner A: Runs 400m – Partner B: Max Slam Balls in time partner is gone then switch – Partner A: Rows 400m – Partner B: Max Burpees in time parter rows, then switch – Partner A Run 400m – Partner B: Max KB Swings in time partner is gone, then switch – Partner A: Rows 400m – Partner B: Max Med Ball Sit Ups in time partner is gone, then switch (25 minute cap) Jeopardy! Category: Photography Answer: In 1888, George Eastman introduced this camera that came with a preloaded roll of film for one hundred exposures
It’s a perfect day for the park! Come to our 8:15am endurance WOD or head on over to wash park at 10am for a workout, some games, sunshine and chill time with your fave DeCO peeps. Check out the events page for more info. Bring friends – it’s open to everyone! And of course we will have coffee from The Molecule Effect. As a reminder, if you’re coming to the endurance WOD at the gym, do not park right on 9th between Santa Fe and kalamath. There is usually plenty of parking across Kalamath in the neighborhood. http://www.crossfitdeco.com/events
The workout for 6/9 is… How are those muscles feeling – sore? Carrie can help! She has times available for tomorrow (Friday), so book with her at http://www.crossfitdeco.com/friends-community Every 3 minutes for 4 Rounds: – 8 Thrusters @ 40% 1RM Hang Clean – 75 Double Unders (pick a number that takes about 1:30 to complete or 150 singles) Rest in remaining time. Record time for each round. Rest 5 minutes then 3 Rounds for time: – 6 Hang Power Snatch (same weight as above) -9 Ring Push Ups -12 Alternating Front Rack Lunges (same weight) total steps. Jeopardy! Category: American Islands Answer: Destroyed in a 1906 earthquake, the first lighthouse on the west coast was located on this island
Good morning! Today’s line up: – 8:15am endurance wod (hint: may want to bring long socks) – 10am community class (2 more weeks left in our “deco made me do it” contest!) Gather up your friends and show them why you love DeCO on Saturdays! Raffle prize: a water bottle!
The workout for 4/11 is… 3×5 Strict Pull Ups. In between each set, do one set of max effort push ups using any mod used for “Angie.” Record weight/bands used for pull ups and # of push ups in each set. Rest 2 min between rounds. 21-15-9 – Push Press (115/80) – Russian KB Swings (53/35) – Jumping Lunges (R/L = 1) (10 min cap) SUGGESTED STRETCHES: Prison Check and Couch Stretch Jeopardy! Category: State capitals Answer: It’s the only state capital whose city limits lie on an international border
The workout for 3/8 is… EMOM 10 Alternating – 5 Strict Unbroken Pull Ups (add weight or use bands as necessary). If you hit a point of failure, bring the rep # down. Try to do all sets unbroken – 5 Strict HSPU (mod: 2 very controlled negatives or 8 piked HSPU off bench) 3 min AMRAP – 3 Hang Power Snatch @ 75% 1RM – 10 Clapping Push Ups (mod: regular push ups) — Rest 1 min — 5 minute AMRAP – 6 Hang Power Cleans at same weight – 10 Jumping Lunges (R/L = 1) — Rest 1 min — 3 min AMRAP – 3 Hang Power Snatch @ 75% 1RM – 10 Clapping Push Ups (mod: regular push ups) You will have 3 separate scores Jeopardy! Category: You go, Girl Answer: This witty woman who helped found the screen writers guild left her estate to Martin Luther King, Jr.
The workout for 2/19 is…. Every 3 minutes for 3 rounds. Working for quality! – 10 barbell good mornings (95/65) – 2 Turkish get ups on each arm. 35/25 kb 4 Rounds for time: – 400m Run – 20 Back Rack Reverse Alternating Lunges (10R/10L) (95/65) – 40 Russian Twists (total) 35/25# plate (25 min cap) “Jeopardy! Category: Get “”L”” It” Answer: No curtain call for playwright Eugene O’Neill when this domestic drama premiered in 1956: he was 3 years dead