CROSSFIT WOD

:: WOD (workout of the day) ::

05/23 :: HSPU, H CLN and SDLHP with a SQ-a-thon…! :: A HUGE THANK YOU TO EVERYONE WHO BROUGHT IN WATER! KCTV5 ended up with over a ton of water for the citizens of Moore, OK! :: With the holiday weekend approaching, are classes on Saturday will be canceled. Take the time to rest up through the weekend, enjoy family and friends and reflect on Memorial Day History. On Monday at 9am, we will be doing Murph in silence as our way of honoring those who have made the ultimate sacrifice. (just a heads up, there will be some limitations with this WOD relative to pullups and keeping everyone safe)

05/22 :: Hopefully, those of you Facebookers saw the post about delivering bottled water to the citizens of Moore, OK. For those of you that did not, see video link below. This morning around 8am, we will be delivering the bottled water that was dropped off at the gym and take it to KCTV5 :: We will continue with the CrossFit Regional Competition variation – DU’s, Pushups, Midline, S-to-OH and a Lunge with a PRS series.

Take 5 to Care – for Moore, OK

Event 6 – CrossFit Regionals

05/21 :: Sprint, BX JMP and KB SW with a DL series :: It is easy to get caught up in the heck of life and with the recent weather happenings the news is heavy. Last night, we saw an interesting video of a kid Zach Sobiech with was diagnosed with terminal cancer and while it was sad, he definitely left a mark! This video is a few minutes long, but worth watching to remind each of us to make the best of every day and try to bring a little bit of happiness to everyone you meet! Zach Sobiech – Cloud

05/20 :: We will continue to set the stage for our upcoming strength series with F SQ :: Row, Thrusters and Burpees with a midline treat if time allows! :: This weekend, a handful of the CrossFit Regionals competitions took place all around the world. Here is a link to some of the coverage – CrossFit Regionals. :: With Memorial Weekend on the horizon, we will have limited classes through the holiday. Please review the board this week for any changes and news.

05/18 :: Super Saturday WOD!!! This will include Run, H CLN, Rollouts, Thrusters and Burpees! :: With the CrossFit Regionals going on this weekend, this video reminds us of how you never know how well you will shine until you give it your all! Chris Spealler competes with passion! What are you passionate for? Do you get fired up thinking about your goals, fighting through the ‘suck’ or knowing that today is the day you are getting one step closer?

05/17 :: Jay Z Friday!!! EMOM – Snatch Balance and OH SQ then SDLHP and WB :: Good luck to all the athletes competing around the world this weekend, whether it is a local triathlon, throw down or CrossFit Regionals!!

05/16 :: Sam, “Who is Jimmy C? Coach Jim’s response, “Me!” Sam, “Son-of-a-b!tch.” Jimmy C’s and DUs!

05/15 :: P CLN, KB SW and Jog with a little OH skill work :: After watching the link below, it made us think about how we interact with others and go through life. It reminded us that we all have good days, bad days and whatever kind of day in the middle. A good daily challenge, give a genuine compliment (that is not expected) and/or try to bring a smile to someone who might be going through a tough time. We only have one life, let’s make the best of it and bring some joy to others!

This is Water

05/14 :: Toasty Tuesday! As the warm weather sets in, it is very important that you are hydrating appropriately. Drinking water throughout the day has massive benefits beyond the obvious. Try to keep a large water bottle (and refill it) near you at all times throughout the day, to help remind you to drink. Try the gallon of water a day challenge, while it seem excessive, it is actually quite easy. Be a nerd like Coach Jim and set an alarm to drink regularly! :: Thrusters, BX JMP and Sprints with a PRS series!

05/13 :: Keep your mind in the right place, so that you don’t come down with a case of the Mondays…! Start the week off right, with a SMILE!! :: Burpees, Situps and SQs with a DL series!

05/11 :: Some VERY EXCITING NEWS – CrossFIt Games Tickets Go On Sale Monday!!! :: When Annie went running with Grace! :: What is stopping you from taking the first step to starting a new adventure or getting after that goal? Write it down, look at it, stick your tongue out at it and then crumple it up and throw it away! Then get after your goals!

05/10 :: It’s FRIDAY and it will be a PHENOMENAL WEEKEND to get out and play! :: AMRAP – Farmer’s Carry, SQ, Midline and Pushups!

05/09 :: Big Work – Burpees, BX JMP, KB SW and Midline with a F SQ series! ::

05/08 :: DL, H CLN and P PRS with a Row off! :: Tonight begins the next Nutrition Matters Challenge are you ready? :: You will never know your limits until you push yourself to them! When is the last time you test yourself, really put yourself in a position when you had to make a decision to stop because you were uncomfortable or continue on to the next level?

05/07 :: Vince Lombardi, “Once you learn to quit, it becomes a habit.” How do you train? With purpose, with intensity or do you just go through the motions? Let’s face it, training day in and day out can be tough, but if you are training for a reason, even the hardest training day can be productive in the long run towards your goals. Learning to push thru fatigue and the stresses of life, is also about training the MIND to press on and never give up. Successful people understand there will be difficulties on the road to their goals. Training the body is easy, it’s the mind that we must work hard to train, if we are ever to prevail in life, and achieve our goals. :: x3rnds – WB, Slam and Sprint with a JRK series!

:: Nutrition Matters Challenge begins Wednesday night! If you need help staying focused, accountability or that additional nutrition guidance, then we encourage you to signup! The Michael Jordan quote below reminds us of what a lot of people want, but aren’t willing to commit to, relative to their goals. MAKE IT HAPPEN with the Nutrition Matters Challenge!

05/06 :: Don’t worry, we are alive! Just some technical difficulties with new internet provider and resetting everything! So here we are with a wonderful Monday upon us, no more snow and warm days ahead. You know what that means, outside WODs and some running! What better way to kick off the week than a benchmark workout – Nancy! For many months now, we have been going through the OH WU and we have seen dramatic increases with athlete’s range of motion and control. Today’s points of performance, external rotation to control that position, thus controlling that bar! :: Here is a link to one of the original CrossFit OH SQ videos, ENJOY!!

CrossFit Overhead Squat

05/04 :: S-to-OH, Floor wipers and Hops with an emphasis on the OH WU. :: Leap of faith? Have you ever taken a leap of faith? Training, is one small analogy for some, but we often find that through our training we gain confidence and fortitude to take on new adventures and/or face our fears.