Wods for the week 9/1/14 to 9/6/14
The gym will be open on Labor Day, but morning classes only. Come at 6:00, 7:00 or 8:00 for a team wod. I’m not promising to workout with each class, so bring someone to share your load! It will be fun!
I have scheduled a “Ribbon Cutting” with Jackson Chamber of Commerce, to introduce our new name and CrossFit status to the community. It is scheduled for Monday September 8, 2014 at 4:45-5:15. Stay late after the 4:00 class or come early for the 5:00 class, or come really early for the 6:00 class, or just come back if you’re a morning person! Help us celebrate and advertise Nearly Perfect CrossFit to our neighbors!
MONDAY 9/1/14
“Trevor”*
For time:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
*work as a team to get the total reps done!
TUESDAY 9/2/14
Tabata “You Gotta Be Kidding Me”*
4 consecutive Tabatas of:
Wall Balls (20, 14)
Pull-ups
Squats
Sumo Deadlift High Pull (75, 55)
*score is total of all reps
WEDNESDAY 9/3/14
AMRAP in 20 minutes:
5 Med Ball Cleans (20, 14)
10 Pistols-alternate legs
15 Double Unders
THURSDAY 9/4/14
10-20-30 reps for time:
Slam Balls (20)
Walking Lunge Steps
Overhead Squats (95, 65)
FRIDAY 9/5/14
Back Squats
5-5-5-5-5
Mini wod:
Tabata Jumping Back Squats (45, 35)
SATURDAY 9/6/14
Open Gym 8 to 10
Thank you for the opportunity to make a suggestion. I have two actually. When you post the work out could there be options? What I mean is, for example if there is 21 15 9 of something, the second or third part could be a choice like pistols or squats? This allows for more individualized work out. At other crossfit
places I have visited, you can also have the OPTION of doing the WOD of the day or customize for what works for the individual. When you post one WOD it limits what can be done in that time period. If a person has worked out the day before and got “sore arms” and the next day is arm work out then tendency is not to go after seeing the WOD. If it was optional to come and do your own, cardio, pull ups, pistols, whatever and time yourself or not, it would probably work better for the person. Open gym one day a week is somewhat limiting. Options are options. An experienced cross fitter knows their limitations and responsibility. It would not be advisable for new people as I understand. Something to consider. Thanks a lot. Pam
There are always options! If a movement doesn’t work for you we scale or change it to fit what you need. Sometimes we change entire workouts. You just don’t get the option to do only what you want every day. We save that for Saturday.