Archive for August, 2011
And CrossFit Storrs is back to having power! Once again we will be open for normal hours today. Hope to see everyone in here!
5 rds for time
40 double unders (120 singles)
30 box jumps
20 kettle bell swings
CrossFit Storrs will be open today for normal hrs. Still don’t have power. But we can do some stuff outside
Unfortunately, CrossFit Storrs is still without power so we are still closed till further notice. Luckily, I have some WODs you can do at home or around your neighborhood! You can thank me later.
4rds for time
Post your times in the comments sections! You can easily do this around your neighborhood, if you are close to a school that has a track, or even on your treadmill! Remember to go full depth in those squats and get your weight in your heels! I’m not with you physically to yell at you, but I’m with you spiritually.
If you were scheduled to have your Day 1 On Ramp tonight at 7:30pm, I should have contacted you by now. If I haven’t, you have all been rescheduled for next Monday the 5th of September at 7:30pm. Sorry for the inconvenience. You can blame Irene!
Due to loss of power CrossFit Storrs will be closed till further notice. Hopefully we will be open sometime today. Please keep checking back here for updates.
** If you have your Day 1 On Ramp Class tonight, please keep that time available just in case the power comes back on. If it does not, you will be rescheduled for next Monday. Please check back here for updates.**
Thank you and a sorry for the inconvenience.
I hope everyone is preparing and ready for Hurricane Irene. Sounds like the worst of it is going to be Sunday morning. Do what you need to do to stay safe. But first things first! Let’s get a workout in. I was going to have you do a Hero WOD that had a 100 burpees in it. But I changed my mind after I put some of you through the Tabata WOD yesterday with burpees. Looked painful. But in a fun way. So instead we will do Nancy.
5 rds for time
15 OHS (95/65)
If you just went through your On Ramps, you are going to LOVE this workout. Remember when in Day 1 you did Tabata? Well I’ve got some more for you! Of course with some different moves in there. That’s what makes it fun! If you don’t know Tabata, you will quickly learn. And dread the name.
5 sets of 1
-wall ball sit ups
If you are taking a rest day today, (WHICH I ADVISE) it doesn’t have to be a complete rest day. It can be an “active” rest day. Go for a hike, swim, run, walk, play some tennis. Or you could just do absolutely nothing! But again, and you are going to hear me say this a lot because it is true, your body needs a recovery day!
If you are a newbie to the CrossFit world you might want to get some reading in. I’ve posted a few great articles on the site to the right of the main posts. Here is another I’ve seen before that comes from “Strong is the New Skinny” and PracticalPaleolitic.com. It’s got some great pointers that I think every should at least consider if not work into their lives.
5 sets of 1 rep
12 min AMRAP
10 DB thrusters
5 pull ups
If you got to experience those beautiful sled pushes yesterday, today is going to be pretty tough on your legs. I highly reccommend getting a rest day in Thursday. If you are new to CrossFit, try and make it 3 times a week. Monday, Wednesday and Friday. Give your body time to recover. If you have been doing CrossFit for a while now and have bumped up from 3 days to 4 or 5, I encourage you to use the 3 day on 1 day off, 2 day on 1 day off model. That is 3 workout days in a row followed by 1 rest day. Then 2 workout days in a row followed by 1 rest day. Your body needs rest!! Espceically after yesterday and today! So get it! Don’t make me kick you out of here!
30 dead lifts
30 kb swing
200 m run
20 dead lifts
20 kb swing
10 dead lifts
10 kb swing
Today we get to test out our new sleds. Get ready to feel the burn in your quads. You are going to hate doing these but love the results! They kill any workout. We are going to integrate more sled pushes in our WODs before winter comes and we can’t use them!
5 sets of 1 rep
wall ball (20/14)
**between each set do 2 sled pushes**