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WOD

25
Aug

Masters Saturday

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Dawson Benjamin Carrico
7lbs 9oz
20 1/2″
Born 11:56

Warm Up: x3
10 sit ups
10 push ups
10 wall air squats

Mobility:
Bottom position of the squat
Shoulder with the bands

Strength/Skill:
Rope climb

WOD:
Wall balls Jump rope/singles
10 40
10 40
10 40

Rest 2 minutes
800m run/1000m row
1 rope climb
Rest 2 minutes

Wall balls Jump rope/singles
10 40
10 40
10 40

24
Aug

Friday 120824

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So I wanted to address a few things regarding the WLC. Many of you think this is much more intense than I think it needs to be. The way I want most of you to view the WLC is just like any other workout we do. WE MODIFY TO FIT EACH INDIVIDUAL!! I plan to try to do as close to “rx’d” as I can. Of course I won’t be perfect, I have no expectation of such, but I will do my best and hopefully earn a few cheats (there are bonus points each week) and record the ones I didn’t earn. For me, my hope out of this challenge is this: to develop habits of taking my fish oil every day, to be better about daily mobility work, and most importantly, to be better about planning my meals especially when I have 6-10 hour days at the gym. I have talked about this challenge to many others at the gym. One member I talked to said they didn’t plan to get any nutrition points on the challenge. I said how about on Wednesdays, try to lose no more than one point. That’s it. One day a week, no more than one cheat. That seems doable right? She agreed and that is her challenge.
This thing doesn’t need to be looked at like all or nothing. It’s a chance to get better. To find something in yourself to improve. You have 8 weeks to learn to develop better habits and have an awesome accountability system via the WLC website and an AMAZING support system via the dozens of Boise CrossFit members joining the challenge and Mel’s NutritionWOD Facebook page.
I encourage you all to join us for this challenge. Join the community of Boise CrossFit for the exact same reasons you use us to reach your fitness goals with exercise.
If you have questions please talk to Chazz or Andy to see exactly how you should each approach this challenge!

PS, anyone enrolled in the Whole Life Challenge will get to visit the gym an extra day each week at no extra cost for the duration of the WLC.

7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.

-then-

5 rounds for total working time:

100m Shuttle Run (10m sections)
15 HR Pushups
10 Hang Squat Clean to Thrusters @ 95/65#

*Rest 1:1

24
Aug

Friday kids

Warm up:
3 Rounds
15m Bear Crawl -> 1 Skin the cat -> 15 Crab walk -> 15m Line hop
Skill work:
Tripod to roll out
WOD:
15-12-9
Deadlift
Handstand kick-up
Game!

23
Aug

Thursday 120823

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7 rounds

Power clean x1
Rest 30s
Handstand walk ME
Rest 30s
100m sprint ME
Rest 2 min

Score total weight of successful cleans (1 attempt only per round, if you miss the weight, you cannot try again that round) and total distance of handstand walks. DO NOT hold back on the sprints. This is a required MAX EFFORT 100m out. A timer will be set at the 100m mark and your 2 min of rest includes getting yourself back to the gym.

22
Aug

Wednesday kids

Warm up:
4 Station Relay
Skill work:
Wall walks
Partner WOD:
AMRAP in a given amount of time of
10m Wheelbarrow walk
2 Forward rolls (each)
10m Wheelbarrow walk
10 Thruster Ball pass (5 each)
Game!

21
Aug

Tuesday 120821

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In the thruster, the finish position should include the feet planted, hips extended and arms locked out with the ears slightly forward of the arms. Closing your eyes is optional.

After a thorough warmup and some light thrusters, take no more than FIVE attempts to establish a 1RM thruster

-then-

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters