Momma WOD

Welcome Back and Happy New Year to ALL!
Just a reminder of my annual wish for everyone…
⇒BELIEVE IN YOURSELF!⇐
Let’s make 2018 an amazing year!

Announcements:
A BIG Thank you to Adam and Traci for a Super-Fun New Year’s Eve Party!
KidFit Begins next Monday 1/8

Supplemental weightlifting begins next Tuesday 1/9
Please sign up in RhinoFit!
*******************************
HAPPY BIRTHDAY DEEBA!!!

Warm-up:
Run 200 meters
30 Dynamic calf stretches
:30 Bar Hang + “Y” Stretch


Max Rep Strict Pull-ups (be sure to record in SugarWOD!)
…Scale to Max Rep Barbell (seated) Pull-ups…no bottom touching

10 Each:
Hip extensions
Push-ups
Dynamic Supine Scorpion
Dynamic Prone Scorpion

Foam Roll

Skills:
Strict Handstand Push-ups/Box Push-ups/Incline Push-ups
The Deadlift… warm up to your working weight

WOD:

3 Rounds for time of:
Run 800 meters
15  Deadlifts, 185/275#
15 Strict Handstand Push-ups

From CrossFit.com 12/19/17

Scaling this WOD
If you are unable to run 800 m within 5 minutes, reduce the distance in the workout. Select a load for the deadlift that allows you to complete the first round of the movement in 2 sets or less. If you have a strict handstand push-up, begin the workout as prescribed and modify if you become unable to perform one. If you do not have a strict handstand push-up, select a modification that focuses on developing upper-body strength.

Scaling options are presented in order of decreasing difficulty…

Option 1
3 rounds for time of:
Run 800 meters
15 deadlifts 125/185#
8 strict handstand push-ups

Start the workout with strict handstand push-ups. If you lose the ability to perform a handstand push-up, complete the set with box push-ups. If you are able to perform 10 consecutive strict handstand push-ups, consider starting the workout with the prescribed number of reps.

Option 2
3 rounds for time of:
Run 400 meters
15 deadlifts 75/115#
8 box push-ups

If you are able to complete 15 unbroken deadlift reps during the warm-up, consider increasing the load. If you lose the ability to perform a box push-up during the workout, modify to a floor push-up.

Recovery/Stretching:
400 meter recovery walk with pinch grip carry

“Y” Stretch”
Foam Roll

January 2, 2018

Wednesday, January 3, 2018

Welcome Back and Happy New Year to ALL! Just a reminder of my annual wish for everyone… ⇒BELIEVE IN YOURSELF!⇐ Let’s make 2018 an amazing year! Announcements: A BIG Thank you to Adam and Traci for a Super-Fun New Year’s Eve Party! KidFit Begins next Monday 1/8 Supplemental weightlifting begins next […]
January 1, 2018

Tuesday, January 2, 2018

Welcome Back and Happy New Year to ALL! Just a reminder of my annual wish for everyone… ⇒BELIEVE IN YOURSELF!⇐ Let’s make 2018 an amazing year! Announcements: A BIG Thank you to Adam and Traci for a Super-Fun New Year’s Eve Party! KidFit Begins next Monday 1/8 Supplemental weightlifting begins next […]
December 29, 2017

Saturday, December 30, 2017

Announcements! New Year’s Eve Party at Adam and Traci’s! 7:00 PM ~ Bring a Dish to Share! BYOB! Our January “16 Club” challenge starts next week!  January 8th ~ Our next 6-week session of KidFit will be starting! Ages 6-8 at 4:30 PM and 9-12 at 5:30 PM ~ Classes […]
December 28, 2017

Friday, December 29, 2018

Announcements! Make your New Year’s Resolution to GET YOUR DOUBLE-UNDERS! TCCF is planning to host a “Jump Rope Double-under Seminar” on Sunday, January 21st Molly and her crew from JumpNRope ⇐see link did a seminar at TCCF two summers ago and they were great! →We need 14 people to make this event a GO!  […]
December 27, 2017

Thursday, December 28, 2017

Announcements! Make your New Year’s Resolution to GET YOUR DOUBLE-UNDERS! TCCF is planning to host a “Jump Rope Double-under Seminar” on Sunday, January 21st Molly and her crew from JumpNRope ⇐see link did a seminar at TCCF two summers ago and they were great! →We need 14 people to make this event a GO!  […]
December 26, 2017

Wednesday, December 27, 2017

Announcements! Make your New Year’s Resolution to GET YOUR DOUBLE-UNDERS! TCCF is planning to host a “Jump Rope Double-under Seminar” on Sunday, January 21st Molly and her crew from JumpRope (⇐see link) did a seminar at TCCF two summers ago and they were great! →We need 14 people to make this event a GO!  […]
December 25, 2017

Tuesday, December 26, 2017

Announcements! Make your New Year’s Resolution to GET YOUR DOUBLE-UNDERS! TCCF is planning to host a “Jump Rope Double-under Seminar” on Sunday, January 21st Molly and her crew from JumpNRope ⇐see link did a seminar at TCCF two summers ago and they were great! →We need 14 people to make this event a GO!  […]
December 22, 2017

Saturday, December 23, 2019

Announcements! Make your New Year’s Resolution to GET YOUR DOUBLE-UNDERS! TCCF is planning to host a “Jump Rope Double-under Seminar” on January 21st Molly and her crew from JumpNRope ⇐see link did a seminar at TCCF two summers ago and they were great! →We need 14 people to make this event a GO! The […]
December 21, 2017

Friday, December 22, 2017

Announcements! Make your New Year’s Resolution to GET YOUR DOUBLE-UNDERS! TCCF is planning to host a “Jump Rope Double-under Seminar” on January 21st Molly and her crew from JumpNRope ⇐see link did a seminar at TCCF two summers ago and they were great! →We need 14 people to make this event a GO! The […]
December 20, 2017

Thursday, December 21, 2017

Announcements! Make your New Year’s Resolution to GET YOUR DOUBLE-UNDERS! TCCF is planning to host a “Jump Rope Double-under Seminar” on January 21st Molly and her crew from JumpRope ⇐see link did a seminar at TCCF two summers ago and they were great! →We need 14 people to make this event a GO! The seminar […]
December 19, 2017

Wednesday, December 20, 2017

Announcements! Make your New Year’s Resolution to GET YOUR DOUBLE-UNDERS!!! TCCF is planning to host a “Jump Rope Double-under Seminar” on January 21st Molly and her crew from JumpNRope ⇐see link, did a seminar at TCCF two summers ago and they were great! →We need 14 people to make this event a GO! The […]
December 18, 2017

Tuesday, December 19, 2017

Announcements! What an awesome Christmas Party! Over 80 people! Thanks Ron and Sue! Make your New Year’s Resolution to GET YOUR DOUBLE-UNDERS! TCCF is planning to host a “Jump Rope Double-under Seminar” on January 21st Molly and her crew from JumpNRope ⇐see link did a seminar at TCCF two summers ago and they were […]
December 17, 2017

Monday, December 18, 2017

Announcements! What an awesome Christmas Party! Over 80 people! Thanks Ron and Sue! Our next 6-week session of KidFit will be starting on January 8th! Ages 6-8 at 4:30 PM and 9-12 at 5:30 PM ~ Classes on Mondays and Wednesdays A new session of our supplemental weightlifting class will […]
December 15, 2017

Saturday, December 16, 2017

Announcements! Our next 6-week session of KidFit will be starting on January 8th! A new session of our supplemental weightlifting class will be offered starting January 9th. This is an 8-week class ~ Tuesdays and Fridays ~ 5:15 – 6:25. Information sheets are on the table. Contact Lauren if you […]
December 14, 2017

Friday, December 15, 2017

Announcements! Our next 6-week session of KidFit will be starting on January 8th! A new session of our supplemental weightlifting class will be offered starting January 9th. This is an 8-week class ~ Tuesdays and Fridays ~ 5:15 – 6:25. Information sheets are on the table. Contact Lauren if you […]