WOD for Wednesday:
Christmas Chipper: “12 Days of Christmas”
Do the following exercises as you would sing the Christmas song. Start at 1 and work your way up to 12:
12 Weighted Squat Jumps (Break parallel to hips fully extended)
11 Power Cleans (95/65lbs)
9 Box Jumps
8 Knees to Elbows
7 Kettlebell Swings (1.5 pood/1 pood)
6 Thrusters (95/65lbs)
4 Broad Jumps
3 Push-press (95/65lbs)
2 Renegade Row (2 each arm- 35/25lbs)
Happy Holidays! I understand many of you are going out of town for the holidays and may be limited with equipment and training facilities. Therefore, I will be posting workouts that can be performed with limited equipment/and lack of access to a gym. If you were unable to perform the Strength WODs posted on Monday and Tuesday (Front Squats/Push Presses), and do have access to a gym, please make these up!
On another note, I wanted to express how impressed I am at the foundations trainees! It has been really rewarding to see your focus, determination, and progression. Keep up the great work! I hope to see you all in the regular group classes!
Jimmy Bathurst at Balance Gym-Kalorama location. Jimmy currently holds CrossFit Challenge record of performing 15 Handstand Push-ups on rings. He is a master at teaching gymnastic progressions and a beast. Follow him at: http://www.beastskills.com/
WOD for Tuesday:
3 rounds :1 Minute of work performed at each exercise. No rest between exercises. Once you complete 3 minutes of work, rest 1 minute. Your objective is to get as many repetitions for each exercise.
Rope pulls on rafter (80/55lbs)
Deadlift snatch grip (155/105)
We will not be holding classes on Dec. 24th, 25th, and 26th. However, I will still be posting workouts. Please check the main gym for schedule and perform these workouts there if your schedule permits!
Squats can cure winter blues…
WOD for Monday:
3 rounds for time:
20 Glute-ham sit-ups
Each Coach offers superior knowledge and specific tools for helping trainees achieve their goals. Check out Bobby Goodfellow, the Grip Man!
Improving grip strength crosses over to other strength and sport movements. Stronger hands equals:
- More pull-ups
- Completing more repetitions on lifts
- Lifting heavier weight
- Making more tackles
- More shots on the basketball court
- Improving yards in golf
Bobby’s blog at:
WOD for Friday:
3-3-3 Suggested loading (1) 85% of 3RM, (2) 90%, (3) 95%-100%
Rest exactly 3 minutes in between each set.
3 rounds for time:
45 seconds :15 seconds rest
Each exercise will be performed for 45 seconds, followed by 15 second recovery, and then proceeding to next exercise. Record your repetitions for ring dips and power jerks. Your objective is to get as many repetitions over the course of the workout.
WOD for Thursday:
Max Rep Kipping Pull-ups (3 attempts)
AMRAP for 10 minutes:
3 Turkish Get-Ups
6 Burpees/vertical jump with target
9 Ab Mat Sit-ups
ZONE CHALLENGE: Each trainee has one week to achieve maximum points. Please refer to the article below. Good luck!
2 points- meal
1 point- snack