THERE IS NO MONDAY, 12:30p session today… so please don’t show up unless you’d like to do “Cindy” in the parking lot.
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
It’s hard to write when your arms are HEEEEUUUUGE.
You know you’re Crossfit if… you understand this moment.
Permit me the liberty of saying that from now until December I know exactly what will happen in gyms across America: slowly but surely the numbers of members will dwindle, the treadmills will grow still, and the playful banter of muscle-bound men will dim. The holiday season is upon us and with it comes White Elephants, perpetual office cookie bounty, company and family parties, and general alcohol (or non-alcohol) induced festive debauchery. So I’d like you to live in a hole – pleasethankyou.
All kidding aside – I’m not saying you can’t have your fun. I am saying that it might be worth it to take some time to consider your long and short term health this Christmas season. Don’t be “that guy” or “that girl” that shows up in January having just gotten over the this year’s flu only to find that their “Fran” time has gone the way of their pant size. Backtracking is not fun and being on a sugar-high for the entire month of December really isn’t either.
All you’ve got to do to keep yourself on track is to show up. Just do that and the rest will fall into place. Eat your darky leafy greens and plan your few cheat days. Commit to coming here a few days a week and tell yourself you’ll find a way to make it happen (we’re here to help too!). 10 Holiday Health Tips (ways to not feel like crap during the holidays)
5 Turkish Get Ups (left + right = 1) 5 L-Pullups, or Tuck Pullups, or Pullups + L or knee raises 5 Burpees
Pick your weight…
Pick your pullup variation…
And yeah – burpees get easier when you do Turkish Get Ups. (Nice depth, Denise! She’s come a REEEEEALLY long way!)
DON’T FORGET TO SHOW UP AT 10 AM on THURSDAY FOR OUR VERY FUN AND SLIGHTLY STRANGE THANKSGIVING WOD! I promise it’ll be worth remembering and worth eating turkey afterwards…
21 Knees to Elbows 21 DB Swings @ 45 or 20 (single arm swing) 21 Pushups Monkey Swing Scale 3 lengths of the pullup bar 21 Box Jumps 21 Good Mornings 32 Walking Lunge Steps
And all under the watchful eye of Marley, Warren’s pup!
STATS for the WOD were:
Warren (2 rds) : 1849 Pat (3 rds) : 2423 Bill (2 rds) : 1641 Alyson (3 rds) : 2544! Sam (3 rds): 25:52 + bloody hands Rob (2 rds?) : 1630? Erin (3 rds) : 34:12 + taping of bloody hands
That stuff was hard…
Shirtless guys are AWESOME…well…fit shirtless guys anyway.
But Batgirl (sorry, Warren…it’s a term of endearment) is better than shirtless guys…
Jess hits her first shoulder press PR with a mere 80lbs! (she push pressed the first so I had her go again…:) )
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
Steve’s Club
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
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