NEWS
- BRING A FRIEND DAY: Saturday, May 4th bring a friend to any of our classes 7a, 8a (for both gyms!), and 9a. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Our very own Daybreaker, Dr. Jamal DeVita of DeVita Chiropractic will host a clinic on Saturday, May 11th from 8:00-9:00am in Acton. Dr. DeVita will show you how to prevent and, if needed, treat some of the more common CrossFit injuries. He’ll discuss when and how to use ice versus heat to treat sore spots. And he’ll review functional taping, what it is, why it works and he’ll include complimentary Rock Taping for anyone interested in trying it.
- RUNNING CLINIC: We’ve had multiple requests for a running technique clinic. On Saturday, May 18th at 9a in Wayland, Mel will cover the basics of running and how to program running workouts into your weekly workout routine. Space is limited, sign up at the front desk by Wed 5/15.
WOD
“ME!”
AMRAP 20
W: Plate Push (4 lengths); A: 100m Sandbag Run (60/40)
20 Ring Rows
20 Weighted Sit Ups (35/25)
50 Meter Kettlebell Waiter’s Walk (53/35)
WOD Guidance & Goal: For Wayland, Push plates the full length of the turf before stopping to rest. Time your break and get back on it. The 4 plate pushes will take about 2 minutes. For Acton, bear hug the sandbags and keep a steady pace for full 100m. Ring rows are done with feet on a bench and straps perpendicular to the floor. No kipping. Choose a weight for the sit ups that you can do at least 10 reps before breaking. The kettlebell waiter’s walks are done with one kettlebell overhead and the other by your side. Switch sides after completing 50 meters. Aim to complete 3-4 rounds.
Post Rounds to Comments.
3+25
1st rd did 1/2 rr with bench-chest didn’t touch all the time so moved to floor rr
2+plate push & 8 ring rows
2+80 Rx
Day 1 hatch. Again.
3+11 Rx (Started on Sit-ups)
2+44 26#, 2nd 2 rojunds of ring rows from the floor
2+170 at North – started at KB carry
35# KB, 50# Situp
Note for Acton… we did a different KB standard on the waiters carry today (ball up vs ball down) so scores and weights will be very different than Wayland.
2+92.5 (started on rr; 1.5 plate pushes short of 3 rds. 35# kb)
3+51 Rx (started at waiters walk)
3+2 rx / started at plate push / not all RRs to chest
3 rounds: 25# sandbag run, 20# DB, 18# KB
ME! started and ended on sit-ups. 3 + 20 26#??, 25# DB, feet under knees RRs
2+53 rx. started on waiter walk
getting that kb in the air is tricky!
3+37 Rx started on rr
2+36 26# started on plate push
2 rounds. 60# sandbag, 35# DB for situps and 18# KB. Took a ride on the 26# struggle bus then conceded.
3 + 3/4 of waiter’s walk, started WW
3 + 5 meters
(walked with sandbag/ 50#db/ 35# kB)
3+2 18# KB/25# DB/no bench RR/body-brain connection took the day off!
3 + 16 (legs straight but not parallel other than the 1st 10); 20# DB; 26# KB
3+50 m. Started on kb carry.
3 + 3 rx
3+25 – no bench & legs straight but not parallel
3- feet on floor and bent knee RR/ 26# kb
2+87rx
(started on the waiter walks)
3+177 (#45/#25/#18/Bench RR strict but didn’t touch my chest on every one) started on SU
3 rds rx