Friday, April 18, 2014

Box Jumps, HSPU, Situps

In front of a clock set for 12 minutes perform as many reps as possible 
1 minute box jumps 24/20
1 minute HSPU
2 minutes box jumps, 24/20
2 minutes HSPU
3 minutes box jumps, 24/20
3 minutes HSPU
 
Cash out: 3 minutes max reps sit-ups 
 

Thursday, April 17, 2014

Turkish Get-Up

 
This tray of food motivated me.
It sits on the front desk at my chiropractor's office. I was there Tuesday to celebrate the fourth birthday of the burger and fries. The Chicken Nuggets turned 3 yesterday. The oatmeal cream pie and crackers are FOURTEEN YEARS OLD! Foods like these are so unhealthy but my family and I eat them on occasion as a "treat" or just because they are so convenient. After seeing that tray, I don't think I can ever drive through a fast-food restaurant in good conscience again. Those foods are not treats. They are killing us. I am determined to make a change for myself and for my family and I invite you to do it with me. I signed up for really fun online health & wellness game called the Whole Life Challenge coming up in May. I also created a Carport CrossFit team that everyone is welcome to join! If you want to lose weight or just get healthier, get registered now!
 
Here is the link to join the Carport CrossFit WLC team:
http://www.whole.lc/wlcsummer14/pt/carportcrossfit

15 minutes to establish 1-rep max Turkish get-up on both sides (barbell or KB okay)

Then
 
2 x 5min AMRAPs. Rest 1 min between AMRAPs.
800M run
ME Kettlebell swings. 1.5/1
 
Post loads, rounds, and reps to comments.

Wednesday, April 16, 2014

LEADERBOARD WOD - "Incredible Hulk"


20 Min AMRAP of
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Push Presses
5 Back Squats

Post rounds and reps to comments and to your WODbook. Compare to 2/16/12, 6/6/12, 1/2/13, and 9/16/13.

Tuesday, April 15, 2014

Your choice!

Perform as many reps as possible of
1 min pull-ups
1 min ring dips
1 min pull-ups 
1 min ring dips
1 min pull-ups 
 
(NOTE - You may start on ring dips if you would prefer. If you choose to start with ring dips, then alternate RD/PU/RD/PU/RD.)
 
Then
 
1/2 TABATA toes to bar
1/2 TABATA burpees
1/2 TABATA box jumps, 24/20
1/2 TABATA double unders
 
Post reps to comments.

Monday, April 14, 2014

Snatch, OHS

EMOM for 10 minutes perform
1 Squat Snatch
2 OHS
Then
3 rounds for max reps
1 min row for calories
30 sec rest
1 min WB Push Press with slammer*, 30/20
30 sec rest
1 min Ball Slams, 30/20
30 sec rest

*WB PP with slammer - shoot the slam ball to the WB target without squatting. Basically this is a wallball shot minus the squat. There was a discussion in one of the evening classes last week about this movement. The class thought this would be easier than regular, full squat wallball shots using 20/14. What do you think???
 
Post load, reps, and opinion of the WBPP to comments.

Sunday, April 13, 2014

Saturday, April 12, 2014

9:00-11:00   Open Gym
10:00-11:00 "What, Why, and How of Essential Oils"
 
Janie Hill, RN experienced in herbal/botanical remedies and neutraceuticals, will be teaching this class. You will learn what essential oils are, why they work, and how to use them. 

10:00-2:00
WODism for Autism is a come-and-go event at CrossFit Alabaster. Get there anytime between 10:00am-2:00pm and they will put you in a heat. There is no registration fee, they just ask that you make a donation of any amount you choose. You can participate in the WOD "Taylor", the Ground-to-Overhead relay, or both! Coach Dawn of CF Alabaster created this event in 2012 in honor of her son Taylor and as a way to bring awareness to Autism. Several Carport athletes went to this last year and had a blast. Coach Cori even brought home a prize!