In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. FGB WOD Demo
In Coach’s definition of fitness, he is always talking about doing as many other sports as you can.
Here at M&M CrossFit we have many athletes who are training, one of them is Kenny Burnthorn. Kenny will be playing rugby this weekend at the Scottish Games. Games will be held in the field in the middle of the horse track Saturday at 10:00AM, 1:00PM and 3:00PM. Sunday will be an open pitch for any to join in for a “touch” rugby game and a great cardio workout.
For more information on the Northern California Scottish Community or 143rd Annual Scottish Highland Games go to the Caledonian Club of San Francisco site. For more information about Kenny’s team go to Diablo Gaels Rugby.
Join Mike and Mike as we wish Kenny the best and maybe see you at the games.
We’re glad to say our extended family is growing. Here at MMCF we ask that if you walk into the gym and don’t know someone, take the time to introduce yourself and welcome them. If you happen to forget, we can always remind you with some burpees.
Also, there are dedicated folks coming in at different times. If you’re a regular that usually comes in on a particular day or time and you decide to join in on a different class one day, take the time to introduce yourself to the others you don’t know.
You all are a joy to workout with, the talent here is amazing.
1000 Meter row (mark your meters in the C2 online log book)
50 - 45lb. Thrusters
30 - Pull ups
All 3 movements in “Jackie” are powerful hip extensions. From the row, to a strong pop in your thruster, to a hard kip in your pull ups. The power for these movements is generated from the hips!
MMCF 100 Burpee Challenge Today: 27 (What luck - burpees in today’s WOD). Which means no additional burpees needed. And no, you can’t carry the extras forward.
Things to remember:
- Bar rests on shoulders, not gripped in the hands
- Weight is solidly on heels.
- Good lumbar curve.
- Chin and neck neutral (slightly up is ok).
- Elbows up! Humerus parallel to the ground if possible.
- Knees track over feet.
- Hips drop below patella.
- When working heavy loads, FIGHT THE TENDENCY TO LOWER ELBOWS.
- If the load is too heavy, dump safely.
According to Dara Torres (diehard Olympic swimmer), “I think about the end goal. When I feel like my body is exhausted, I focus on making my fifth Olympic team so I can push through it. They may become harder to achieve, but your dreams can’t stop because you’ve hit a certain age or you’ve had a child“. Click here to read entire article.
