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WOD

19
Mar

Covid-19 Distancing Day 5

Boise CrossFit – CrossFit

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Warm-up

200-400m jog

10 leg swings, forward and back, each leg

10 leg swings, side to side, each leg

10 ankle in circles, 10 out circles, each leg

:30 Achilles stretch, each leg

Then, the Hinshaw warmup. I know a lot of you thought i made half of this up!!

https://youtu.be/VW42KKmjEZY

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Metcon (Time)

5 rounds for time

800m run

rest 4 minutes
if you liked last Friday, you’ll love today.

Metcon (No Measure)

Stretching is the second S in SLIPS. Now that you have a romwod.com free trial, check out todays session (16 minutes)

18
Mar

COVID-19 Distancing Day 4

Boise CrossFit – CrossFit

Thursdays are the traditional “rest day” for those that workout 5x a week. The other one being Sunday. But rather than full rest, we like a little active recovery on thursdays. So for today, i would like you to go to romwod.com and signup for the free trial and do the long session for today. It’s a 51 minute “yoga for crossfit” session. I really got a lot of benefit from this program.

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Metcon (Distance)

After the romwod session, give yourself a break. Come back to this after an hour or more.

Use whatever service you prefer and find the song “Flower” by Moby. You may be more familiar with its other name… Sally. Do an elbow plank, and when the song says ‘UP’ go to a straight arm plank. When the song says “down” go back to your elbows. Try to make it the entire song without breaking. Dani and I will be doing this on instagram live around 11am after she finishes up a work call. Would love you to join us!

Plank is the P in SLIPS
Score how much you like plank Sally. 1 to 10. 10 being youll be doing this a few times a week now.

17
Mar

COVID-19 Distancing day 3

Boise CrossFit – CrossFit

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Warm-up (No Measure)

Warmup: (check instagram story in the morning for help with these)

4 rounds, not for time

5 Bear Box

6 Side step lunge (each leg)

7 Russian baby maker

8 Lemon Squeezers

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Squats

:10 Hollow hold

20 Squats

:20 Hollow hold

30 Squats

:30 Hollow hold

Continue adding 10 squats and 10 seconds to the hollow hold each round. Holds is accumulated time, so break as needed but collect the time in the hold before moving on.
Score the round count number and reps in the incomplete round. So finishing the round of 80’s and getting 35 squats would be recorded as 80 rounds+35reps

For a detailed description on hollow holds and progressions click this link: https://freestyleconnection.com/hollow-body-a-progression-for-movement-control/

Metcon (No Measure)

Spend 10 minutes working on a handstand hold. The goal is freestanding with still hands. If that practice is against the wall, awesome. If you’re able to hold a handstand on the wall for a good amount of time, begin setting your hands a little further away and try to pull away into a balanced position. I will practice this both front and back to the wall, but pick one or the other today.

If you are unable to support in a handstand against the wall, use a chair or a box to try to find a pike position. If that’s too easy, put a leg (and switch every so often) in the air for an added challenge. If that’s rough, hold a plank with your feet elevated as much as you can handle for 20-30 seconds at a time.

Inversion is the I in SLIPS, but inversion is not limited to handstands…

16
Mar

Covid-19 Distancing Day 2

Boise CrossFit – CrossFit

I encourage you all to try and do the workouts at the same time as you normally attend class. If you have made adjustments to your family schedule that makes sense. Try to get your close ones involved. The more structure you maintain the better. As negative as this time feels like for many of us, there are a lot of positives to be found. Seek them and make the best of it! Don’t hesitate to call or text me (after 9am 😅)

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Warm-up

200-400m jog

10 leg swings, forward and back, each leg

10 leg swings, side to side, each leg

10 ankle in circles, 10 out circles, each leg

:30 Achilles stretch, each leg

Then, the Hinshaw warmup. I know a lot of you thought i made half of this up!!

https://youtu.be/VW42KKmjEZY

Every :15 for 2 minutes, 2 burpees.

Goal here is to bend your knees very little. Bend at the waist and reach for the ground instead of squatting, and kick you’re legs back as your hands catch and lower your knees ->hips->chest to the ground. Then reverse course and pop your hips high as your feet get pulled under you. Become efficient as possible here!

Metcon (3 Rounds for time)

On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run
Shoot for at least 1 minute of rest between components. Or consider widening the window a hair. Without the constraints of a class hour, this is an ok opportunity to see how you feel taking a little longer for certain workout components. But don’t go past 12:00 per section.

Metcon (AMRAP – Rounds)

Accumulate 3 minutes of L-sit in as few sets as possible. This is the L in SLIPS
Note what type of lsit you did, hanging, floor, floor supported hips off the ground or parallettes. Score the number of sets it took to complete.

15
Mar

COVID-19 Distancing Day 1

Boise CrossFit – CrossFit

We have decided the best thing is to close the gym for about 2 weeks. Please know this decision did not come lightly, quite the opposite in fact. I sent out an email to all members but it even hit my own junk folder so please look for that or check the instagram post we shared. I will continue to share more for you all here and on the social media pages. Your support in this decision has meant the world to me!
-Andy

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Warm-up (No Measure)

Warmup

Every minute for 9 minutes

Minute 1: 40 seconds jumping jacks

minute 2: 10 plank to down dog

minute 3: 40 second wall sit (90º)

Metcon (Time)

4 rounds for time

40 Reverse lunges

30 Situps

20 Pushups
Lunges: Kiss your knee to the floor and stand up tall

Situps: keep your legs straight and touch your hands behind your head and then your toes. If you miss your favorite abmat, roll a shirt or towel under your lumbar.

Pushups: No wodpoints here, and no one is watching. No one but Jesus, make them pretty, tight belly, touch and lift solid-no worming.

Each round should take around 3-5 minutes. Try to get your lunges done in 1-2 sets, same for the situps. I’d rather see clean pushups broken into smart sets than nasty ones fast. Scale to knees if needed or cut reps to something to can finish in less than 2 minutes.

Metcon (No Measure)

Practice front and back scales for 10 minutes. SLIPS practice will become a big part in our home workout routine. For those of you who did the List work in February know how much this can help (Lsit is the L in SLIPS).

Front scale: https://www.youtube.com/watch?v=WgXaf7g0Pyo

Back Scale: https://www.youtube.com/watch?v=Arh2Q_prqvw

13
Mar

Saturday 200314

Boise CrossFit – CrossFit

Two class times today 9am and 10:30am and two different workouts. Come for one or both.
We also have a number of raffle items, tickets are $5 or 5 for $20, proceeds to help Dani with travel expenses to a CrossFit Games qualifier competition.
Childcare will be at the 10:30 slot.
Pancakes, fruit and coffee will be there!

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9am: Metcon (Time)

In a team of 2

3 rounds for time

400m together carrying a medball 20/14lb

40 Toes to bar, partner hangs

Immediately into

3 rounds for time

20 Box jump overs 30/24″

30 Dumbbell push press 2×50/35lb

40 Medball cleans 20/14

10:30: Metcon (Time)

In a team of 3

5k assault bike – partners hold 405/315 deadlift

Rest 5 min

Partner 1

21-15-9

Front squat 115/80

Bar facing burpees

Partner 2

21-15-9

Cal row

Bar facing burpee

Partner 3

Cal row

Front squat 115/80

12
Mar

Friday 200313

Boise CrossFit – CrossFit

We found out Thursday that the West Coast Classic has been postponed. They stated the plan is to hold the event later in 2020, and I assume hopefully prior to the 2020 Games, so we will go ahead with Saturday fundraiser workout with two contingency plans. If they end up cancelling this event and anyone would like a refund of their donation we will do that. Otherwise we will use the proceeds to A) buy cleaning supplies or B) hold a BCF bbq. We will cross that bridge when we get there.
Thanks everyone!

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Metcon (Time)

10 rounds for time

400m run

Rest 2 minutes
Record fastest and slowest 400 time in notes