Run & Endurance – we are doing 200m repeats tonight. Will be trying to find your current recovery ratio (1:1, 2:1, etc) which will help us to better plan workouts for next few weeks and how much we need to tailor the wods to get a consistent intensity level.
Skill: #1 Double Unders-work on max consecutive DU’s while accumulating 50 reps
#2 Mobility work-core stretching & strengthening. spend at least 5 min on loosening up hips.
Wod: 3 rounds of:
5 HSPU
10 weighted Pull Ups (25+/15)
15 Toes to Bar
this is not a long wod, but one that will provide a chance for you to improve on movements & get stronger. Modify as needed, however focus more on completing movement correctly than on time. If you have been using bands on pull ups this would be a good time to move up to next band and if you are using the blue band try to do today’s wod with out a band. Instead, jump to top of pull up and work the negative down.
REMINDER: Fight Gone Bad Challenge THIS SATURDAY! We want to see as many CFC peeps attending this as possible. They have modified divisions if you are unable to to as Rx, so everyone at every level is welcome to attend. Please sign up (link is on front page, register under Crossfit Carmel) and then let us know so we can start getting head counts. We would love a big crowd to represent the gym as several other Indy CrossFit gyms will be there as well.
I have heard a few peoples express their fear about how well they will perform – PLEASE, please don’t let fear or worry keep you from pushing yourself & experiencing a great atmosphere. After all, you are CrossFitters!
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat. – T. Roosevelt”
Now… who’s with me?
After that pep talk, how can I refuse, I’ll be there to cheer on my husband, and participate
I see the widget on the front page, however where would I find details regarding time, place, etc. for Fight Gone Bad for Sat?
After that pep talk, how can I refuse? I’ll be there to cheer on hubby, AND participate
I wanted to make sure that everyone understood that EVERYONE can do this workout on Saturday. Here are the details:
You register online at FGB5.org if you intend to pay the $150.00 buy in. This buy in can be in the form of donations. This would get you the t-shirt and your FGB scores would be eligible to compete at the national and regional level.
If you just want to do the FGB workout for the thrill of the challenge with no buy in and no fundraising, then you don’t register on line you simply show up on Saturday at Indy Shield Gym( we will provide directions later this week) at 9am to sign up and simply wait until your heat is called to do the workout!
Nathan, at Indy Shield, really wanted a huge show up of CrossFitters from around Indiana and didn’t want the challenge of fundraising to stop anyone from participating. I believe that the local media will be there!
As I understand, the gyms will show up at 9am to sign up for the event, and maybe fill out a waiver, and then the people who are doing the workout for the fundraiser will go first in heats, then the people doing it for fun will go next in heats then the kids will go.
I thought we could all bring our own snacks and lunch to have with each other after wards. Nathan has told me they have plenty of fridge space so we can do that. Families are welcome to come and watch.
I know that a few of you have said that you cannot get there until maybe 11am because of work. Nathan at Indy Shield said that that is ok, we will hangout until everyone has had a chance to participate.
I have a simple sign up sheet on the white board at they gym. Nathan would like a head count of how many people from CrossFit Carmel will be coming so please sign up this week!
Of course, if you have any questions email me or call!
Wow! Yes, I’m with Jen J…how could I not do it now?? I’lll be there! And hopefully i can go before i have to leave for work. If not, I’ll just cheer our people on
Thanks Scott…..We have Sat. a.m. soccer, so there is no way I could get there in time. I’d love to attend. Good luck to all. Had such a great time last week, so I’m disappointed I can not attend.
I meant….thanks Brenda for the info…..Doh! Day two of Paelo has my head spinning!
I’m having a garage sale with a friend so I can’t be there either…booo hiss. Good luck everyone! Love the quote!
Felt like a run today.
200m 30 sec rest
400m 60 sec rest
800m 120 sec rest
400m 60 sec rest
200m
10:36