5 – Pull Ups
10 – Kettle Bell Swings (55#/35#)
15 – Sit Ups
At some point in time durring the WOD you will need to complete a 500m row or 25 Burpees, your choice. It doesn’t matter when you do this, it just has to be done within the 20 min time limit or your score will be zero.
I found this while reading CrossFit Ramstien’s blog and couldn’t agree more. It really hit me and is EXACTLY the way I feel about CrossFit IoTA, and the wonderful people who come through our door. “Infectious. CrossFit is infectious. Never before have we seen a program that pierces one’s mind, body, and heart such as CrossFit has. Once you acquire the infection, you are lost. Lost in the world of functional fitness, unyielding community support, and the tireless drive for excellence. And not just in the gym—the infection transcends the boundaries of the box. It reaches previously unfathomable levels of confidence, consciousness, and calling. Melodramatic you may say? Nah…simply passionate.”
The Logan High Soccer Team joined us today for their inaugural WOD! They have implemented CrossFit as their strength and conditioning program (both on and off season).
LHS Soccer WOD
20 Pull Ups
15 Sumo Deadlift High Pull
15 Sumo Deadlift High Pull
20 Pull Ups
It was enjoyable for us to see the fire of completion between these young men and camaraderie that exists with a team as they together unite to increase their level of fitness. Here is a link to a great video that appeared on the main site a few days ago about “Camaraderie” with Steve Liberati and Zach Even-Esh by CrossFit Again Faster – video [wmv] [mov]
I was also reading thru a bunch of CrossFit blogs on-line (imagine that) and found this amazing testimonial. I couldn’t agree more that if you are willing to come put the work in you can do amazing things, no matter what level your fitness is at. Be the BEST YOU!!
“There are no great men, only great challenges that ordinary men are forced by circumstances to meet.”-William F. Halsey
Run: 4 x 800m holding fastest possible pace without slowing more than 5 sec per fastest 800 or you foul. 90 second recoveries. C2: 4 x 1000m holding fastest possible pace without slowing more than 5 sec per fastest 1000m or you foul. 90 second recoveries
At CrossFit Iota we will be celebrating memorial day with a HERO WOD. We will also be celebrating one of our members birthdays (Happy 30th Lisa!) Not to worry, those who do “Lisa’s Birthday WOD” (aka the Dirty 30) will have the opportunity on Tuesday to take part in a HERO WOD to remember and pay tribute to our fallen service men and women. They who voluntarily wear a uniform to serve & protect us. These HERO WOD’s have taken on an even more special meaning to us as we have quite a few members of the Smithfield PD who are training with us. We appreciate the service that they give to all of us and our community. So with no further delay, the Memorial day we will do one of the newest HERO WOD’s called “The Seven”.
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
CrossFit’s Hero WODs are challenging tests of fortitude—but they also represent something greater. Russell Berger takes a closer look at workouts created to honor our fallen. Read more here.
12min AMRAP (As Many Rounds As Possible)
7 – Box Jumps
7 – Kettle Bell Swings
7 – Burpees
Here is a picture from todays workout, NANCY! (The score card is also posted below.) Everyone of you who came in today did a great job!! Rome wasn’t built in a day and the same goes for our squat. The air squat has been the skill that we have focused on this week and we will continue with it next week. It is important to continue to build a solid foundation and the squat is extremely fundamental to what we do. We need to seek virtuosity where fundamentals are concerned or in other words “do the common, uncommonly well.”
Don’t ever feel like “I will never get this” or “I won’t be able to do this”. Believe me you will! We all start out in different places, and by being dedicated you will get better! Here is a prime example of a CrossFitter from CrossFit Santa Clara with a “can do attitude!” That’s 65 pounds overhead! INSPIRING to say the least.
“Midline Stabilization is crucial for all good athletic movement. In a nut shell it is “core strength” which by Crossfit definition is your bodies ability to maintain the neutral/ natural S curvature of your spine. It is the ability to maintain this fusion between your spine and pelvis throughout the duration of a movement. This was key today!!!” – courtesy of CrossFit Santa Clara