WOD 5.2.15

May 1, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday 5.2.15 – Friends and Family Day!

Skill of the Day 

None

Strength

None

CrossFit WOD

Friends and Family Day!

Coach of the Day!

download

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WOD 5.1.15

April 30, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday 5.1.15 – Wear Red!

Skill of the Day 

Hollow Rocks

  • 4 Rounds, 30 seconds on, 30 seconds off

Strength Work

Alternating Dumbbell Bench

  • 5 X 5 each arm

As heavy as possible

CrossFit WOD

15 minute AMRAP of:

  • 5 Push presses 95/135
  • 10 overhead squats 95/135
  • 15 GHD sit-ups

Coaches of the Day! 

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WOD 4.30.15

April 29, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday 4.30.15 – Support Your Team Day!

Skill of the Day 

5 X 6 Weighted Knee Raises

Strength Work 

Clean + Front Squat

  • 5 X 5 @ 75%

CrossFit WOD 

10 to 1 reps of:

  • Strict pull-ups
  • Strict toes 2 bar

Coaches of the Day! 

Thursday

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Afraid to Compete?

April 29, 2015 | Posted in The Word | By

By: Nora Sweet

Imagine you just joined a CrossFit gym and it’s holding a competition a month after you join and you say “Sure, I’ll compete!”

First off, this doesn’t happen that often and secondly, it’s not like most of our members to volunteer themselves for the unknown.

But me? Nope, that’s exactly what I did.

Nora, second from the right, placing third at one of her first competitions!

Nora, second from the right, placing second at one of her first competitions!

This was when I was a skinny-minny and had no chances of winning, but I wanted to see what the competition was all about.  With my month of being an athlete at Max Kane, I at least felt knowledgeable of most of movements and was told it would be fun.  I was trying to meet people and make some friends since I moved to the area about the same time I started at CFMK. I was so nervous, but if you aren’t… well then applaud you.  I ended up having a blast that day and was hooked!

You will only know what something is like if you actually try it!

You might have been hesitant when you first tried CrossFit, but you loved it and kept coming back. Same goes for a CrossFit competition. Yes, it’s scary because it’s new! You may be worried that you might look silly or people will stare at you, but in all honesty, everyone is more worried about how they are doing. What will happen is finding support through members at Max Kane and even members of other gyms.

Helping out at a recent competition!

Helping out at a recent competition!

Find local competitions going on, get a team together of other individuals that are interested, or just bug some until they decide to join your team. The great aspect about competitions is that they are usually either partner-based or team events, so you probably won’t be alone. Everything is multiplied at a CrossFit competition – the cheering, the camaraderie, the strategy, and most importantly the community.

I have learned so much about The Sport of Fitness through competing. My mental game during workouts, how to to work with others, and more about the community of CrossFit.

Here’s a secret about competing: It’s doesn’t matter how good you are! I think most people don’t compete because they don’t think they’re good enough. Yes, there are prizes for first, second and third places, but if everyone won, what’s the point, right? Who knows, you could end up doing way better than you thought!

Go for it!

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WOD 4.29.15

April 28, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday 4.29.15

Skill of the Day 

Coach’s Choice

Strength

Press

  • 5 X 5 @ 75%

Between sets – 5 box jumps as high as possible

CrossFit WOD

8 Rounds of:

  • 30 seconds of burpees
  • Rest 30 seconds
  • 30 seconds of dumbbell thrusters 25/45
  • Rest 30 seconds

Coaches of the Day!

wed

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WOD 4.28.15

April 27, 2015 | Posted in Daily WOD | By

Workout of the Day, Tuesday 4.28.15 – WOD Time Challenge Day!

Skill of the Day 

Muscle Snatch + Drop Snatch

  • 3 Reps, EMOM for 5 minutes

Strength Work 

Deadlift + RDL

  • 5 X 5 @ 60%

CrossFit WOD

For Time:

  • 1200 meter run
  • 30 Handstand Pushups
  • 1000 meter row

Coaches of the Day!

Tuesday

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WOD 4.27.15

April 27, 2015 | Posted in Daily WOD | By

Workout of the Day Monday 4.27.15

Skill of the Day 

Ring Support with L-Sit

  • 5 Rounds (20 seconds on, 20 seconds off)

Strength Work 

Back Squat 5 X 5 @ 75%

CrossFit WOD

5 Rounds for Time:

  • 10 Squat Cleans 65/95
  • 30 second ring L-sit hold
  • 10 Squat Cleans 65/95
  • 60 second hang from pull-up bar

Coaches of the Day!

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WOD 4.24.15

April 24, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday 4.24.15

Skill of the Day 

4 Rounds of:

  • 30 sec Hollow Rock
  • 30 sec Rest

Strength  

Bench Press

  • 5 X 1 @ 80%

CrossFit WOD

3 Rounds for time of:

  • 35 Kettle Bell Swings 53/35
  • 30 Push Ups
  • 25 Pull Ups
  • 20 Box Jumps 30/24
  • 1 Mile Run

Coaches of the Day!

index

 

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WOD 4.23.15

April 22, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday 4.23.15

Skill of the Day 

Weighted Knee Raises

  • 5 X 6

Strength  

Clean + Front Squat

  • 5 X 1 @ 80%

CrossFit WOD

“Diane”

21-15-9

  • Deadlift 155/225
  • Handstand push-ups

Coaches of the Day!

thurs

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An Open Love Letter to Yoga

index

April 22, 2015 | Posted in The Word | By

By: Trice Sweet

Dear Yoga,

We have a sorted history, a past that would make grown men cringe, a misunderstanding that I can’t seem to muddle through. I’ve had my share of on and off relationships (just look back at my traumatic dating history), but your hold on my heart trumps anyone else’s.

I want to love you. Honestly, I need to love you. Somehow, though, after all of these years, I can’t seem to understand you. Sometimes when I’m with you and stretching beyond my means to please you, I find that you won’t even listen. I have declarations to make, sweeping salutations for you to hear, and all I end up feeling like is a warrior with no shield to speak of.

I’ve been told it’s my ego in the way, that I need to start to listen, but this so-called silence is completely foreign to me, and to the years that we’ve fought one another. My friends keep telling me that i just need to spend more time with you and figure out how to love you, so I’ll try to leave my defenses at the door next time we see one another.

I’m not ready to give up on you, yoga. There’s something about you, something about those moments in which we look each other in the eye, and understand why we’ve spent all of these years fighting one another.

Love, Trice

P.S. Save me a spot next Tuesday morning.

 

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