Today’s CrossFit Classes – 6am / 12pm / 1pm
Here’s some reading for when you’re bored at work, and you feel like you have reached the end of the internet – Courtesy of CF Hoboken
Another reason to hate High Fructose Corn Syrup
Energy Pathways and Performance
Today’s Schedule –
- Mobility Warm up
- 2 x 10 of Hip Extensions / Ring Dips / Air Squats
- WOD – The Grinch
- 12-11-10-9-8-7-6-5-4-3-2-1
- Deadlift (If proficient, go heavy, otherwise concentrate on form)
- Ring Dips (Challenge yourself here. Use a lighter band than last time)
- Wall Balls (Guys use 20lbs / Ladies use 14lbs)
- 12-11-10-9-8-7-6-5-4-3-2-1
- Lay on the ground / Foam Roll / Stretch
This looks awesome! I like the part about lay on the ground after “the grinch” I look forward to doing this in a few hours.
I did the workout @ 1pm. It was brutal. My lower back is non-existent. I finished @ 11:27 as rx’d. I’m going to look like the grinch tomorrow when I wake up!
anyone who showed up yesterday at noon is going “ahhhh damn!” right now. ” more deads!!!”
Thanks for bringing your sis and fiance. They did awesome. Hopefully we’ll see them again sometime soon. Merry Christmas.
Can’t make it to the box today so I did a WOD at home.
Modified “Grinch”
12-11-10-9-8-7-6-5-4-3-2-1
– Push-ups
– Air Squat
– Reverse Lunge (2=1)
– Sit-up
– Burpees
29:05 – It took a lot longer than I expected but I was wiped after. Also I was interrupted twice each round, had my four year old under my feet half the time, and was forced to listen to “Kids Favorite Tunes” throughout. I need a man-cave for Christmas!!!
Merry Christmas all. Be safe!
Great Job Vincent! That’s awesome that you modified it on your own. The workout at the gym today took most people in the 15-20min range so that was perfect. I’ll put up a workout for you that you can do at home tomorrow if you like. Check the website tomorrow.
wow Vincent – that IS CF dedication a WOD at home with your 4 yr old coaching and tunes a liite dif then coach Tims metalica – nice work !!!
happy healthy holidays to all
a special holiday thanks to Tim, Erin & Doug for bringing to us this great opportuity to build a “CF Community” and all the healthy returns that “the” community brings !!!