Tuesday 5.26.15

DAILY WARMUP

check the board

MOBILITY

shoulder external rotation improvement 2 min (starts at 2:50 in video)

https://www.youtube.com/watch?v=VR1An7jpdUY

lax ball hip mash 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

(continue using the 1RM+5# we used last week)

bench press

5 @ 50%, 5 @ 60%, 5 @ 75%, 3 @ 85%, 1+ @ 95%

after each set

10 heavy Russian KB swings (heavier than you usually use in a wod)

some good Westside Barbell bench press tips…

https://www.youtube.com/watch?v=k3Mvyt4pBQQ

WOD

 12 min AMRAP:

10 DB ground to overhead* @ 30% BW
50m sprint
10 ring dips
50m sprint

*5 each side

And a special happy birthday to our friend, Larissa! Have a great day!

Monday 5.25.15

Memorial Day schedule will be all classes as usual.

Navy SEAL Lt. Michael P. Murphy

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

Hero WOD

In honor of Memorial Day and the sacrifices made by so many heroes in our armed forces…

“Murph”

For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

“Murph” is a CrossFit Hero WOD we do every Memorial Day to honor Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his bravery and acts of selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.

Murph movement standards…http://themurphchallenge.com/the-workout/

Break up the pull-ups, push-ups, and squats as needed. Straight through or broken up is considered RX as long as all of the movements are performed with a full ROM (check the movement standards link above, no sloppy reps allowed, especially push-ups). Start and finish with a 1 mile run. If you are new to the gym and this WOD seems beyond you at this point it can be modified in various ways. You can go it alone and do a half Murph or maybe even better work with a partner, split it up and make it a team effort. No matter how you do the WOD today, just get in here and do it. Crossfit gyms around the world are running this workout today and classes will be big. Let’s not be the exception. This is a tough mental and physical test that all Crossfitters need to step up to once a year. You’ll be glad you did.

Friday 5.22.15

heidi 2

Crossfit Woodstock Member Profile #19: Heidi Ann Miller

Hey! My name is Heidi. I’m originally from the Bay Area but moved to rural Oregon when I was in middle school. Talk about a rough adjustment! I’ve been an Oregonian ever since and I can’t imagine what my life would look like if I wasn’t. I’ve lived in Portland for over 4 years now, and spend my weekdays working at 47th Ave Farm, growing and hustling organic veggies. I’m also a part-time student studying Nutritional Therapy, and in the Fall I will be attending the University of Western States to become a Licensed Massage Therapist.

You probably haven’t seen me in the gym many times without my partner in life and crime, Danielle. We’ve been together almost 4 years and have a kitty named BonQuiQui, 6 chickens, and a Mini Australian Shepherd puppy on the way! In my free time I like to workout (duh), read, play my ukulele, and go on lots of outdoor adventures.

How long have you been doing CrossFit?

I’ve been dabbling in CrossFit for a few years now, but I didn’t commit and make it a regular part of my life until this last Fall here at CrossFit Woodstock! I like CrossFit because even if I’m having a tough day, I always feel like a badass afterwards. It lifts my spirits. I have always been active. I was a high school track athlete, and when we would do a lifting workout I loved to feel how strong I was and could often out-squat the boys. After high school I ran 5 and 10ks, plus a half marathon. I also spent 6 summers as a wildland firefighter for the Forest Service. Everyday was a workout. A really sweaty, hard, smoky, well-paying workout.

What have you gained from CrossFit?

I have gained so much more than strength from CrossFit! I’ve gained self-confidence and pride in what my body is capable of. I’ve also gained great knowledge about form and body mechanics that I can associate directly with farming, or what I like to call CropFit.

If your house caught on fire, what 3 possessions would you save?

                Probably my journals, my ukulele, and BonQuiQui (the cat).

If your life had a theme song, what would it be?

                Hmm. I think Shake It Out on Florence + the Machine’s Ceremonials album.

What would you have for your last meal?

               Half rack of baby back ribs with “Mystery Sauce” and fries from the Skyway Bar and Grill up in Zigzag – topped off with a Gin & Tonic (or three).

What is your best physical feature? Why?

                I would never have said this 5 years ago, but my thighs! I used to be embarrassed of how big they were and felt bottom-heavy, but I’ve learned to appreciate them for what they are: machines! They are almost all muscle, and that’s awesome.

Desert island list: 1 book, 1 cd, 1 dvd.

                This is going to be all over the place, but: Written on the Body by Jeanette Winterson, Bear Creek by Brandi Carlile, and Hot Rod. Definitely Hot Rod.

What tv show do you secretly watch?

                I’m not so secretly obsessed with weight loss reality shows like Biggest Loser  and Extreme Weight Loss. I would squeal if I got to meet Bob Harper or Chris Powell.

Last impulse purchase?

PIZZA!

Thanks for sharing, Heidi! Your hard working, no nonsense work ethic at the gym is an inspiration to us all. Keep up the hard work! Today’s wod is named in your honor.

********************************************

DAILY WARMUP

check the board

MOBILITY

lat rolling 2 min each side (starts at 2:30 in video)

https://www.youtube.com/watch?v=LuJcHe_EebA

barbell calf smash 2 min each side

STRENGTH

(continue using the 1RM+5# we used last week)

front squat or overhead squat

5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 3+ @ 90%

Partner WOD

“Heidi”

in teams of 2

with one partner working on the farmer’s carry at all times while the other partner works inside, complete as many rounds as possible in 18 min:

100m farmer’s carry 53/35
5 ground to overhead 135/95
5 burpees over-the-bar

And a special Happy Birthday! to our new friend, Violet Zerbe. Have a great day Violet!

Thursday 5.21.15

DAILY WARMUP

check the board

MOBILITY

shoulder external rotation improvement 2 min (starts at 2:50 in video)

https://www.youtube.com/watch?v=VR1An7jpdUY

lax ball hip mash 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

(continue using the 1RM+5# we used last week)

bench press

5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD

3 rounds for max reps:
1 min power cleans 135/95 lbs
1 min rest
1 min plyo push-ups
1 min rest
1 min 50′ shuttle sprints
1 min rest

Wednesday 5.20.15

DAILY WARMUP

check the board

MOBILITY

Improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

Super frog with bumper plate 2 min each side

STRENGTH

10 min to work up to and establish a 1RM snatch balance (use a rack and record your 1RM weight)

watch this…https://www.youtube.com/watch?v=_8geh9WSvjg

focus on speed in the drop and meeting the bar with locked out elbows and active shoulders

WOD

For time:
1000/800m row
then
3 rounds:
15 OH squats 95/65 (FB 115/75)
15 ring dips

Monday 5.18.15

DAILY WARMUP

check the board

MOBILITY

scapular freedom with a lax ball 2 min each side

https://www.youtube.com/watch?v=n9bYQUHqhFc

banded hip extension 2 min each side (starts at 1:20 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

(continue using the 1RM+5# we used last week)

back squat

5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD

5 min AMRAP:
10 box jumps 24/20
100m sprint

rest 2 min

5 min AMRAP:
10 wall balls 20/14
10 KB swings 53/35

rest 2 min

5 min AMRAP:
10 pull-ups
10 burpees to-the-bar