WOD Blog

STRETCHING!!!

by CrossFit Marysville on 01/26/12

Four rounds of:

Weighted Pull-ups 2-3 reps

15-20 seconds rest

Strict Pull-ups Max reps

15-20 seconds rest

L-Sit 30-45 seconds

Rest 2 minutes

and then,

12 SDHP (95/65)

400 Meter Run

I hope you all enjoyed the 20-25 minute stretch before the workout today. Please make an effort to stretch daily, this will help with soreness and improve your mobility for squats and overhead lifts. For those of you that didn't make it in today we hope you enjoyed your rest day! See you all tomorrow for another fun filled day!

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We Get To Rest HALF the Time??!!

by CrossFit Marysville on 01/25/12

Three Sets:

8 Deadlifts

15 Pushups

20 Reverse Lunges

45 Second Side Plank Hold (Both Sides)

*Rest 60 Seconds between Each Movement

then;

Four Rounds:

30 Seconds KB Swings

30 Seconds Rest

30 Seconds Burpees

30 Seconds Rest

How bad could it be? We get to Rest half the time right?? OUCH!! There was just enough recovery time there to allow you to go All Out every round! We're mixing it up quite a bit with these WOD's, you guys are doing a Great job adapting to these different time domains and modalities. Things are getting pretty varied with all kinds of different movements and intensities; this makes it all that much more important to recover properly. Let's Re-focus on our nutrition, get plenty of sleep at night and treat our bodies well. They deserve it after the punishment you put on them in here everyday!! BE WELL!!!

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Lets Get Through It Together!!

by CrossFit Marysville on 01/24/12

In Teams of 3-4 Complete the Following for Time:

300 Wall Ball Shots

4000 meter Run

5000 meter Row

Split the work up however you would like, and everyone can work at the same time.

Great Teamwork today!! There was some great communication to accomplish a common goal, Love seeing that! Goals in life are often accomplished much more efficiently with solid teamwork. Learning these skills under the adversity of physical pain here at the box will strengthen those skills for the Real World!

Eat Well, Rest Well, Be Well!!!

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