I went out this morning and things are still pretty bad. The snow melting yesterday froze overnight and there is ice everywhere. They are still advising people to stay off the roads as much as possible while the clean-up effort continues. Be safe out there. If you must go out be careful of the ice.
6:30pm Class. I will have a night class tonight if anyone is interested. Please email to let me know if you plan on coming. I will not be there if I don't get any responses.
I hope your car doesn't look like this.
Workout of the Day
30 min AMRAP of:
Snow Shoveling
The following video is an excerpt from a movie called "Fat Head: You've Been Fed a Bunch of Bolonge". I haven't seen the movie yet, however, if it's anything like this excerpt, I can't wait!
Ben, Kristy and Rob during "Cindy" - Push-Ups, Pull-Ups and Squats
NO SATURDAY CLASS. I will post a special Saturday Snowday WOD tomorrow for those stuck at home with nothing to do.
Workout of the Day
Deadlifts
3x3
then
18-16-14-12-10-8-6-4-2
Pull-Ups
Box Jumps
Ok, the rock climbing date has been changed to Wednesday Feb 24th from 6:30-8:30pm. The cost is $23/person. That covers the two-hours of climbing, equipment and the instructors. This will be a fun group event and family and friends are more than welcome. There will be a sign-up sheet at the gym. If you plan on attending I need you to sign up and have a check to me by next Friday the 12th. Please let me know if you have any questions. I'm hoping to get a big turn out. I have several ideas for upcoming community events once the weather starts getting warmer. Mud-run, Rockville Twilight 8k, Paintball, Terrapin Adventure rope course, DC Trapeze School, Hoover ball and bbq's. Maybe a beer pong tournament??? Any other fun ideas or activities we can do as a group? Post thoughts to comments.
SNOW IS COMING: We are suppose to be getting a big snow storm starting tomorrow and going all-day Saturday. If we get what they are calling for and I have to cancel class I will post it on the website and send out an email on Saturday morning. Please check before trying to drive in.
6am gals playing with pull-ups. Workout of the Day
50 Double Unders
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)
Knees 2 Elbows
50 Double Unders
I love this video. It's one of the first CrossFit videos I saw. Traditionally, you would never see anyone who wasn't an athlete training the Olympics lifts, especially not someone in their 60's. As far as fitness goes, it was unheard off. Hell, when I first moved here I couldn't find anyone training the Olympics lifts and that's pretty much all we did in college. I remember seeing this video and thinking, WOW, CrossFit teaches the O-lifts and they have older people(by older people, I mean in relation to me, not that they are old) doing them. I knew I had found my home. Not only is this a cool video but it's inspirational. Yes, I get inspired by seeing a 63 year-old women throwing down a PR on the O-lifts. What do you find inspirational? Any video clips, songs, articles, stories, people? Anything you would like to see in the gym that's inspirational? Post to comments.
So by now you have some goals for this year and hopefully you are well on your way to reaching those goals. In order to reach those bigger or longer term goals you need to be hitting smaller ones, consistently or you'll never get anywhere. So what's your small goal for February? If you goal is an unassisted pull-up, maybe your short term goal is to use one less band by the end of the month. If you goal is weight loss then your February goal can be to eliminate RPG(rice, pasta, grains) all month long. Maybe it's a heavy clean, snatch, deadlift. Now you'll never reach any goal if you're not chipping away at them. So step one is to set this month's goal and step two is to create an action plan to work at the goal. Post your goals and action plans to comments. Let me know if you need help with them.
Congratulations Meryl. Today's is Mery'l One Year CrossFit Anniversary. She has come a long way all while being pregnant for most of the year. I'm very proud of Meryl for everything she has done. Here's to another great year to come.
Workout of the Day
2min Max Reps of:
Wall Ball
SDHP
Box Jumps
Push Press
Row
1 min rest between rounds
Score = Total Reps
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