CrossFit Montgomery County

“CrossFit is like sex. You can do it alone but it’s usually more fun with someone else.”

Today’s WOD:

40-30-20-10 reps for time of:

Burpees
Single arm DB Thrusters (20/10)
Pull-ups

Yes indeed – strange and wonderful things are in store for all of us here at CrossFit Rampant Fitness (by which, of course, I mean me). News will be published as events unfold. Stay tuned…

Today’s WOD:

“Fran Gone Bad”

3 rounds of:

1 minute Thrusters (95/65)
1 minute Pull-ups
1 minute Slurpees (a burpee with an extra push-up at the bottom)

No rest between exercises
Rest 1 minute between rounds

“…we have not spent the last 65 million or so years finely honing our physiology to watch Oprah.”

-Mark Rippetoe

Today’s WOD:

3 rounds for time of:

50 Squats
40 Situps
30 Pushups
20 Pullups
10 Burpees

“Your muscles are what enable you to perform all of you basic movements, such as bowling, sniping, pandering, carping, and contacting your attorney. Basically, there are two kinds of muscle tissue: the kind that people in advertisements for fitness centers have, which forms units that look like sleek and powerful pythons writhing just beneath the surface of the skin, and the kind you have which looks more like deceased baby rabbits.”
-Dave Barry, “Stay Fit and Healthy Until You’re Dead”

Today’s WOD:

3-3-3-3-3 reps of:

Push Press

Taking a page out of one of the few decent Keanu Reeves performances, I’m going to modify a quote from “Bill & Ted’s Excellent Adventure” to vaguely describe some things in the works here.

“Strange things are afoot at CrossFit Rampant Fitness.”

Today’s WOD:

25 Wallball Shots
5 Burpees
20 Wallball Shots
10 Burpees
15 Wallball Shots
15 Burpees
10 Wallball Shots
20 Burpees
5 Wallball Shots
25 Burpees

“A person who won’t read has no advantage over one who can’t read.”
-Mark Twain

I agree with Mr. Twain wholeheartedly, and believe that in the spirit of this website it can be appropriately adapted to CrossFit:

“A person who doesn’t use their body to its full potential has no advantage over one who can’t.”

Today’s WOD:

For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups

Does anyone remember the old Kevin Costner movie “American Flyers”? Well whether you do or not, I’m going to talk about it anyway. There was a Latin phrase on the wall in one of the gym scenes that read “Res firma mitescere nescit.” In the movie they say it roughly translates to “once you’ve got it up, keep it up” though according to my research (Wikipedia) it means “A firm resolve does not know how to weaken”. This is yet another great way to approach any of the CrossFit workouts – if you’re going to do it, do it with everything you’ve got.

Today WOD:

3-3-3-3-3 reps of:

Push Press

“You better cut the pizza in four pieces because I’m not hungry enough to eat six.”
-Yogi Berra

Today’s WOD:

3 rounds for time of:

25 Wallball Shots (20/10)
25 Sumo Deadlift High Pull (75/55)
25 20″ Box Jump
25 Push Press (75/55)

There’s something impressive about a 36 year old guy who can still do a backflip without getting hurt. Unfortunately, I’m not that guy. What is it about guys that makes us need to show off? The only way this particular injury could have been more perfect is if I had yelled “HEY EVERYONE – WATCH THIS!” beforehand.

Today’s WOD:

“J.T.”

21-15-9 reps for time of:

Handstand Push-ups
Ring Dips
Push-ups

It’s a chilly, bright day here on the east coast. Hopefully everyone had a great weekend and are ready to get your CrossFit on this week. The holiday season is fast approaching, and so are lots of non-zone/non-paleo meals to add several pounds of holiday cheer to your butt. Who’s up for some tabata eating?

Today’s WOD:

Add 20 lbs to your body (either with a vest or hang a dumbbell from your waist), and do the following for time:

50 Pullups
50 Push-ups
50 Situps
50 Squats