CrossFit NFT

Nap time…

Today’s WOD:

5, 4, 3, 2, 1 reps Thrusters (135/95lb)
1, 2, 3, 4, 5 Muscle Ups

*Weight must be cleaned from the floor
**Assisted MU’s will be x3

The whole family working out together…Ray, Mandy and Ninja
Hope everyone is recovered from St. Patty’s Day enough to come in and work off that green beer!

Today’s WOD:

3 min total time in an L-Sit

then…

6 x 400m run
each for time, 2 min rest between

Today’s WOD:

“Luck-O-D-Irish”
7 Rounds for time…
7 Pullups
7 Pushups
7 Situps
7 Squats
7 HSPU’s
7 Toes-to-bar
7 Burpees

Athlete briefing at BGI CrossFit

Today’s WOD:

For time…
Row 500m
21 Thrusters (95/65lb)
50m Farmers Walk out(2×2pood)
15 pushups
20 Air Squats
50m Farmers Walk back
10 Tire Flips
30 Wall Ball Shots (20/14)
30 Box Jumps (24/20)
400m Run

*On Farmers Walk, each time you have to put the kettlebells down, you must perform one burpee.

Post-WOD Skill work:
1 min total in a handstand

I’m not around a computer today so I had to post this from my phone…

The sectionals were great, and a huge motivator and learning experience. There were tons of incredible athletes there doing some amazing things. At the end of the first day I was in a good position. The first day included more metcon workouts that most people would associate with CrossFit. When the lifting event came Sunday morning, i knew i was at a distinct disadvantage so all i needed was to do my best. I PRd both my clean and jerk, but strength is going to clearly be an important factor in being more of a competitive force in competitions. That being said, I actually feel like I did better than I expected. Out of officially 141 competing men I finished 38th.
Anyway, it reinvigorated my love for the sport of fitness. I want to be a complete athlete. As RayChill said yesterday, “Next year, it’s on!”

Today’s WOD:

For time…
21-15-9 reps of
Front squats 135/95lb
Ring dips
800m run after each round

Well it’s day 2 at the CrossFit Games FL Sectional competition. I finished the first 2 workouts of day one and came into today in 28th place out of 159 registered men.
I just finished the 3rd Wod, which was the 10 min event to establish a 1 rep max for a clean and 1 rep max for a push jerk. Your score is the total of the two weights. I finished with a 235 for both movements, totalling 470. Not sure how that stacks up. I’ve seen people with more, and people with less weight so who knows. One guy cleaned 350, but he was HUGE!

I’ll update again later.

So the first day of the CrossFit Games FL Sectionals are in the books!  It was a pretty good day.  Great weather with a nice, cool wind that was pretty refreshing.  The wods were short, but were no joke.  Not sure where I stand after wod 2, but definitely in at least the top 3rd of 150-160 men competing.  I really appreciate Kyle and Erin coming along.  I wish the entire gym could be here.  Here are a few pictures.

No Classes this evening…but that’s not an excuse to do nothing!  Also, reminder: tomorrow’s classes will be held at 4, 5 and 6pm with Tripp.

Make sure to get full-hip extension in the jump of your burpees

Today’s off-site WOD:

100 Burpees for time

Rest…

Tabata situps

WOD 1 (Saturday)

Every 2 minutes for 4 rounds of:
150m Sprint
5 Rolling Burpees (AKA “Man on Fire”)
Max Rep Kettlebell Swings (M:70#, W:53#)

Score = Total Kettlebell Swings

WOD 2 (Saturday)

3 Minutes Max Box Jump (24/20 inch)
1 Minute Rest
3 Minutes Pull-ups
1 Minute Rest
3 Minutes Thrusters (M:115#, W:83#)

Score = Total reps for all 3 exercises

WOD 3 (Sunday)

In 10 Minutes:
1 RM Ground-to-Chest
1 RM Chest-to-Overhead

Score = 2 loads combined is total score

*May be 2 complete separate movements at different weights. May use rack for Chest to Overhead.

WOD 4 (Sunday)

For time:
1500m Row
400m Sandbag Run (60/35lbs)
2000m Trail Run

Score = Total time

Today’s WOD:

“Nicole”
AMRAP in 20 min
400m run
Max rep pullups

*Continue pullups until you have to drop from the bar.  Once off the bar, that round is over.  Count completed number of pullups.

**An alternate workout will be put up if it’s still raining heavily.