WORKOUT OF THE DAY

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By Leslie Friedman 27 Apr, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 4/27  is...

Take 10 minutes to find a heavy Front Squat for the day then do 4x2 Tempo Front Squats at 80% (3 second descent, no pause in the bottom)
(20 minutes)

For time:
- 80' HS Walks or 5 Wall Walks
- 400m Run or Row
- 20 Burpee Ball Slams (do a burpee, turn and do a ball slam, repeat) (40/30)
- 400m Run or Row
- 80' HS Walks or 5 Wall Walks
(13 minute cap)

Accessory Work:
- 800m Jog at a moderate pace


By Leslie Friedman 27 Apr, 2017

Friends! What are you doing on Saturday? Come hang out with me and eat cupcakes! They’ll probably be the best ones yet ☺

By Leslie Friedman 26 Apr, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 4/26  is...

For time
21-15-9
Power Clean (135/95) or 50%
Knees to Elbows

15-12-9
Power Clean (155/105) or 60%
Toes to bar

12 -9 -6
Power Clean (185/125) or 70%
Chest to Bar
(21 minute cap)

Accessory Work - Alternating Tabata:
- Hollow Hold
- Arch (superman) hold


By Leslie Friedman 25 Apr, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 4/25  is...

Reminder that our Gymnastics Clinics with i99 are coming up on May 13th! Levels 1 and 2 offered, so there is a class to meet everyone's experience level. More info at: http://www.crossfitdeco.com/events

OHS from the rack
4x4 @ Starting at 70% with 3 second pause at the bottom. Can build if possible. 

10 minute AMReP
- Wall Balls (20/14)
Every time you break, must do 2 Shuttle Runs + 5 Burpees
Breaking = ball hits ground/ball stops moving/you stop moving

Accessory Work: 3x8 GHD Sit Ups with 3-second negative



By Leslie Friedman 24 Apr, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 4/24  is...

Save the date! Our next in-house competition is Saturday, June 17th! There will be two parts: an OLY meet in the morning and an afternoon fuil of partner WODs (you'll choose your partners ahead of time). Details to come, but mark your calendars and feel free to mention it to your friends at other CrossFit gyms!

For total time
5 Rounds
- 12 Alternating DB Snatches (50/35)
- 25 Double Under (30s practice)
5 Rounds
- 12 Box Jumps (30/24)
- 6 Ring Push Ups
5 Rounds
- 12 Alternating Front Rack Lunges (95/65) Total
- 6 Push Press (95/65)
(22 minute cap)

Accessory Work: 3x12 GHD hip extensioms



By Leslie Friedman 21 Apr, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 4/21  is...

Squat Clean and Jerk Ladder. For time:
- 8 reps @ 50% 1RM
- 6 reps @ 60%
- 4 reps @ 70%
- 2 reps @ 80%
- 2 reps @ 90%
- 2 reps @ 80%
- 4 reps @ 70%
- 6 reps @ 60%
- 8 reps @ 50% 1RM

Rest 4 minutes then 5 Rope Climbs (or 10x Jump and Hold for 3 seconds) for time

Accessory work: Accumulate 2 minutes in an L-sit hold on the bar



By Leslie Friedman 20 Apr, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 4/20  is...

Bench Press Negatives. Load bar with 115% of your 1RM and complete 3 sets of 3 negatives. Taking 6-8 seconds down and have your partner assist your bar back up.

Tabata
- Alternating Plate Push Ups (push up with one hand on plate, walk to the other side, push up with other hand on plate, etc.) (45/35). Score is total reps
Rest 2 minutes

Tabata
- KB Swings (72/53) Score is total reps
Rest 2 minutes

Tabata
- Alternating Pistols. Mod: assisted. Score is total reps

Accessory work:
- 100 Total Sore Muffin Tops over Kettlbell


By Leslie Friedman 19 Apr, 2017

Reading last week’s throwback post was so fun, right?! And by fun, I mean just a little mortifying… Really though, I did enjoy reading it mostly to compare me then to where I am now. So much has changed over these three years, but I couldn’t help feeling like I am in a very similar position today than I was on the day I walked through the DeCO doors for the first time. Back then, I was just jumping into all things physical for the first time. These days, I feel like I am getting a reintroduction. This time around though, I feel more whole. I feel like I know what works best for my body and I am learning how to move around better than I ever have. I finally feel ok modifying to fit what I need instead of worrying about getting to RX. Not only is my body feeling better, but so is my brain. I feel like it’s way more of a whole body thing now, which I believe to be incredibly beneficial.


Something that I had a ton of when I first started at DeCO was confidence. It was one of my favorite traits, but somewhere along the way I lost it. I think I am starting to get my confidence back, slowly but surely. These days, when someone asks me how I am feeling or how I am doing, I can confidently say that I am feeling good; in fact, I am feeling better than I have in a long time. I really truly finally feel like I am starting to get back to where I was, and it is so refreshing. I can’t wait for the day, which I know will be soon, when I can start slowly adding weight to my lifts and be out there running around the block with everyone else. It’s been a frustrating process, but I know I am stronger than I was and it feels great.

By Leslie Friedman 19 Apr, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 4/19  is...

#7. And #s 1-6. But our job, as your coaches, is to make you the BEST athlete. Not the best athlete who writes "rx" next to your score. Be honest, be humble and be willing to accept that Rx is not the be all end all.

http://www.theboxmag.com/article/7-biggest-crossfit-mistakes-fix-9879

10 minutes to work on muscle up/transitions/assisted/jumping. Try something you haven't tried before.

5 Rounds each for time
- 5 Muscle Ups (mod: 10 Pull Ups + 10 push Ups or dips)
- 10 Push Jerks (135/95)
- 15 Bar-Facing Burpees
- Rest 2 minutes

Accessory work:
3x15 Light Good Mornings


By Leslie Friedman 18 Apr, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 4/18  is...

4x5 Deadlifts. Start at 110% of your 1RM Clean and build only if form doesn’t break down. (15 minutes)

2 minutes to row as many calories as possible.

Rest 2 minutes then:

6 minute AMRAP
- 6 KB Thrusters Right (53/35)
- 6 KB Thrusters Left
- 12 Slam Balls (30/20)

Rest 2 minutes then:

2 minutes to do as many double unders as possible

Accessory work:
Banded Side Steps: 2x down/back in each direction.


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