Monday 161121

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2 Rounds for time:
Run 800m
60′ Handstand walk
40 Push-ups
20 Overhead squats, 95#(65#)

Post times to comments and BTWB

Congrats to team The Lazy Has Beens on finishing on the podium for a second year in a row. They finished 3rd place in the Open Team division.
Congrats to team The Lazy Has Beens on finishing on the podium for a second year in a row. They finished 3rd place in the Open Team division.

Just a nice little article from BoxMagazine.com to make sure you are enjoying your exercise…

Several years ago, I watched a day-in-the-life video profiling Rich Froning Jr. in his last year as an individual competitor at the CrossFit Games. Expecting to see him at a box, in the Box, I was surprised to see footage of him playing in an indoor floor hockey league, riding dirt bikes, playing football and shooting guns on his property. He made an interesting argument: If you work hard to get all this fitness, what’s the point if you don’t go out and use it and have fun? 

Having fun with your training sessions doesn’t have to be elaborate. A month ago, our owner and head coach went on a honeymoon, leaving the rest of us coaches to run classes in his absence. During the week, the daily dynamic warm-ups became contests that included indoor soccer games, the waiter game (members carry an AbMat around in one hand while the others try to run up and knock it off while not dropping theirs), and even AbMat musical chairs that featured bear crawls.

Recently, we took our fitness to a local pumpkin patch and warmed up with a run through a cornfield maze and put on a WOD that showcased some Halloween-themed cardio, lifting and gymnastics movements. We’ve also had workouts with Halloween costumes and Christmas themes during those respective times of the year.

Even something as simple as moving your workout to the parking lot on a day with nice weather is a fun way to transform a grueling WOD into a more enjoyable experience. 

Outside the box, there is no shortage of local leagues members can test their fitness with. Our gym has put together slow-pitch softball, indoor soccer and men’s basketball teams over the past seven years. We have hosted demo workouts at a local park, raced 5Ks, participated in charitable stair-climb races, joined a team marathon row for Special Olympics and even hosted strongman workouts in our parking lot.

Froning, as usual, is right. If you’re going to work hard and get fit, why not get out and enjoy it?

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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