Congrats to everyone who finished DT and Danny last week! Two hero workouts back-to-back will test anyone.
- MJ is WAY more metal than you!
CrossFit WOD
Front Squats
3-3-3-3-3-3-3
November 11, International Heavy Metal/Veterans’ Day
Thursday, 10 November 2011 By
Could you come up with a pair of holidays more fit for CrossFit than International Metal Day and Veteran’s Day? Those two worlds collide daily at CrossFit Mt Olympus! We will be celebrating with a hero workout full of heavy metal!
Special thanks to all of our veterans: MJ, Randy, Grant the Snowman, Turbo, Nate and Brandon W. Give them all thanks today. If you really want to give, take a veteran to lunch today!
CrossFit Workout of the Day
DT
5 rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Men use a 155# bar, Women use 105#
November 10, CrossFit Mamas Workout of the Day
Wednesday, 9 November 2011 By
If you aren’t familiar with Holly’s Blog, check it out and sign up for updates! Today’s post is an excerpt from her most recent post. Just a reminder that Holly is running a CrossFitting Mamas class at 9am Tuesday and Thursday. Bring the kids!
What works
In the box:
Humility: being teachable and having the ability to laugh at yourself.
As equal as humility is the ability to give yourself props when deserved and to whole heartily dish out proppa props on your fellow fellas.
A love for the process, the journey, not just the finish line.
Some faith.
Some vision.
An ass-load of determination and commitment.
Courage to shine as the awesome, unique, iron snowflake that you are.
Courage to dig deep and push past those limits, discovering your limitations are nothing but a lil’ lack of vision and faith, just the faith of a mustard seed. That’s all you need.
Out of the Box
CrossFit Workout of the Day
Max Set of Unbroken Double Unders
Max L-sit for time on paralletes
As many rounds a possible in 10 minutes of :
7 Pull-ups
7 Dive Bomber Push-ups
7 Kettlebell Swings (1.5/2 pood)
CrossFit Power Hour Workout
Max Set of Unbroken Double Unders
Max L-sit for time on paralletes
Deadlift
5-5-5-5-5
November 09, Mt Olympian of the Month-Jenny Johnson
Tuesday, 8 November 2011 By
Mt Olympian of the Month
Jenny Johnson
NOBODY works harder than Jenny!
Jenny recently dominated the Unleash Your Inner Olympian Challenge, losing 22 pounds and 27 cm! Jenny has taken our challenge to try new things to heart.
She first came to CrossFit Mt Olympus to get ready for the Red Rock Relay last year. She has run this gruelling relay two years in a row, improving her speed by MORE THAN 5 MINUTES PER MILE! That is outrageously hard to do.
Jenny is extremely busy with local theater and musical performances, but still manages to get in and get things done!
Do you need to workout with someone motivated who ALWAYS gives 100% and keeps going? Jenny is your woman!
CrossFit Workout of the Day
750 meter Row
30 Wallball Shots
30 Wallball Situps
Rest 3 minutes
500 meter Row
20 Wallball Shots
20 Wallball Situps
Rest 2 minutes
250 meter Row
10 Wallball Shots
10 Wallball Situps
November 08, CrossFit Workout of the Day
Monday, 7 November 2011 By
Muscled Americans of all shapes and sizes, you are welcome with us!
Breathing, dropping weights, and grunting are all allowed!!
| The Daily Show With Jon Stewart | Mon – Thurs 11p / 10c | |||
| The Plight of Muscled Americans | ||||
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CrossFit Workout of the Day
5 Rounds of:
5 Rack Jerks (Behind the neck)
10 Burpee Pull-ups
November 7, CrossFit Workout of the Day
Monday, 7 November 2011 By
Congrats to Scott Hilton and Sifu Steve Thatcher for competing in the Fitness Elevated Masters’ Competition!
Tracy, Grant and Eliza also passed their Level 1 CrossFit certification. Look for even more motivational expletives from Grant!
Scott resting in his natural habitat
20# PR for Sifu–competition brings it all out!
CrossFit Workout of the Day
Back Squats
5-5-5-5-5
November 03, CrossFit Workout of the Day
Thursday, 3 November 2011 By
CrossFit Workout of the Day
Four rounds for time of:
Run 400 meters
50 Air Squats
Power Hour
Practice full Squat Snatch
30 Reps for Time
CrossFit Mamas
Continue working on Level I skills
November 02, CrossFit Workout of the Day
Tuesday, 1 November 2011 By
As many rounds as possible in 12 minutes of:
5 Pull-ups
10 Push-ups
15 Double Unders
Post total rounds
