sup!
I used to go hard last year but fell off after moving.
used to just bang out in a garage gym with my boys but now I'm in Queens and they're all back in Jersey.
I hit the gym in my building sparingly.
My excuse has been because their equipment sucks but really I'm just lacking motivation.
Ive been eyeing CrossFitLIC but don't know if I'm willing to pay that price.
Anyone in Queens have suggestions?
anyway, I'll be checking in on this thread.
Check your local groupon. There might be some boxes near your area that could be of interest. That's how i found mine (I'm in Cali)
Today's WOD:
SMR - double lacrosse ball on rhomboids and traps
2 min couch stretch
-then-
Work to a heavy triple in weighted pull-up
*perform a moderate 200m run between each set (6 runs max)
-then-
Fight Gone Bad style, one minute max reps (or calories) each station with 1 minute rest after 5 stations, for 3 rounds:
-Airdyne (cal)
-Weighted sit-ups (44/26)*
-Wall-Balls (20/14)
-Broad jumps (5'/4')
-Row (cal)
(*on the weighted sit-ups, hold the KB upside-down against the chest in a goblet position. One rep is going from the shoulders touching the floor, to the KB touching the thighs at the top.)
My box also does a competitors program. Which is designed for people that have been there a while and want to get a little more into it. I don't follow it all the time, but some days, if i have the time, i'll do it. There's usually a deload week every 2-4 weeks. This is today's competitors WOD:
Work to a heavy single in the complex:
Power Clean + hang power clean + hang squat clean
(If you feel good, you may continue to work up to a heavy single in Power Clean. However no more than 2 attempts at any failed weight.)
-then-
Every 1:15 for 8 intervals:
One cycle of the above complex at 75-80% of your best single
One rope climb
-then-
4 rounds for time:
30 calorie airdyne
15 toes to bar
Rest 90 seconds
(Don't gameplan...Hit the airdyne HARD. We're
working T2B during heavy fatigue).
we improve each day
with a goal of $250K
