FLASH MOB

That’s right Undisputed Fitness is putting on a flash mob and we want as any people involved as possible. There will be a rehearsal tomorrow at 1pm so there will be NO TEAM WOD @1pm. Show up for rehearsal in WOD gear.

For the 1030 team WOD :
Teams of 2. One person word at a time. Switch every 60sec.
40 med ball, burpee, wall ball
30 med ball sit ups
20 med ball burpee, wall balls
10 med ball sit ups
500m row

The 1130 calls will be a review of hollow body position and the hip and shoulder joints.


FILTHY FIFTY

OH MY!

It’s that time again folks.

If you don’t know what this means, look it up. Be prepared to warm up fast and start quickly. This is a no nonsense Hero WOD and we will need all the time that we have…


Ballistic!

Thursday
3 Rounds for time of:
10 Ballistic deadlifts (banded) @ 50%max
15 Birdpickers
400m Farmers  carry @ 50% body weight


Two WOD’s for the price of one!

Today we set new deadlift PR’s and everybody KILLED it! Well done, everybody! A few specific people I want to point out are Kevin Yarritu and Joe Soukup who both wrecked their previous PR’s by putting up 350lbs, Jason Ellis who made a big jump from his previous PR of 260 to 300lbs and Dani Halton who put up an astonishing 200lbs. (Dani weighs barely over 100lbs.) Keep up the excellent work, everyone!!

Wednesday

Part one:

7 minute AMRAP of
5 burpees
10 box jumps 24/20

REST 8 minutes

Part two:

Complete the rounds and reps  u did in part one for time


I pick things up, I put them down.

Deadlifts!!!!
5,5,3,3,1,1,1,1…..MAX

And then:

2 Power snatches a minute for 14 minutes. 135/75


The week after….

And the CrossFit Open is officially over. How did everybody do? Did you perform as well as you expected? Did you perform better? Did you have breakthroughs in your training and find yourself doing movements you’ve never done before? Sound off in the comments below! We want to hear about your personal experiences from this year’s Open!

 

 

 

 

 

 

 

 

 

 

 

 

Monday

4 rounds for time of:

200m Run
7 Hang Power Cleans (155/105)
7 Shoulder to Overhead
7 Ring Dips


For the saturday classes

The 1130 will be a bit different from what we have usually been doing. Since this will be the last of the movement classes we are going to be discussing the things you can’t see but can make all the difference. That’s right the “N” and the “B” word…..nutrition and breathing.

The team WOD is
20 min AMRAP
800m run
100 sit ups
One person works at a time, when running switch every 200m, when doing sit ups switch as needed.


Mobility prep for 12.5

Our favorite mobility guru, KStar,  show us how to prepare for 12.5…learn it. Do it.

This is what he says about it…

Hey MWodies,

Today’s episode is a love note to some old ex-girlfriends; thrusters and pull-ups.  You’ve changed and grown up.  You are stronger and smarter now and those movements have no idea what you are capable of.  If you are going to win them back, you’ve got to be cool with some new lines.  You’ve got to impress them with your depth and nuanced understanding of movement.  Otherwise?  They will break your heart again.

Look, seriously.  You have two choices.  You can either survive this couplet, or you can crush it.  Make a good decision.  Get warmed up really well and make sure that your sticky corners are really ready.  Today’s mission focuses on a few elements that you may not be prioritizing.  If you are finally gonna make your move on Rich Froning and Kris Clever, this is your shot.

 


How to measure your jump rope…

Crow demonstrates one of her many talents!

Hey athletes- We are going to make a jump rope order from RX jump ropes. You should peruse their website and pick out what handles and what thickness of rope that you want and then we will make a big order for anyone that is interested. The cool thing about these ropes are that the cables are interchangeable so you can start with a slower (thicker ) cable and then when you get more adept at double unders you can buy a faster  (thinner) cable and keep your handles. If you want to order, follow this instructional video and then let us know the specifics…

And on that note:

For Friday-

Annie( if you don’t know what that means…google it!!)


Ok, Tait is really starting to freak us out with his psychic abilities…. 12.5 IS HERE!

As I’m sure all (or most) of you have noticed, our programming at CrossFit Santa Fe these past few weeks have really eerily mirrored the Games Open WODs. This week is no different; today we had a thruster ladder, tomorrow is, well, lots of thrusters. What you may not know is that Tait writes the week’s programming many days before the Open WOD is even released. So, does our fearless leader have some psychic ability to tell the future? Well it’s not for me to say….. but probably.

Without further ado, I give you 12.5:

Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster, 3 reps – 100lbs for men, 65lbs for women
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups
Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.



Mobility WOD