For Time:
21 Deadlifts
21 Power Cleans
21 Push Jerks
21 Back Squats
21 Push Jerks
21 Power Cleans
21 Deadlifts
Every minute on the minute: 16 Air Squats
RX+: 155/105
RX: 135/85
Scaled: 95/65
Categories
Tag: active recovery
Categories
20151109 – Headlines
WOD
For Time:
100 Double Unders
75 Wall Balls
50 Double Unders
25 Wall Balls
10 Muscle Ups
*Scale MUPS to 15 Ring Rows + 15 Ring Dips or Push Ups if needed
Categories
20151107 – Shot For Me
WOD
10 Rounds for time:
200m Run
24 Walking Lunge Steps (12L/12R)
Categories
20150930 – Fire
WOD
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push ups
Categories
20150928 – To The World
WOD
For Time:
“Jackie”
Row 1000m
50 Thrusters (45/35lbs)
30 Pull ups
Categories
20150924 – New Friend Request
WOD
15-12-9
Unbroken Clean and Jerks (Pick load)
*Touch and Go reps only. Even a re-grip off the floor means your set is over. Rest as needed between sets.
Categories
20150923 – Say You Will
Announcements:
-For the remainder of September, every time you check in to CrossFit Clandestine on Facebook, we help families in need by providing them with 150 gallons of purified water through a company called Sweat Angels!
–We’re going to be seeing some changes in the gym by the end of this week so I apologize in case things look a little out-of-place but trust me, you’ll appreciate it 🙂
–Planning for our Barbells For Boobs event has started and it’s looking like we’ll be shooting for the end of October for the event. This will be an open invite event so the more, the merrier!
WOD
For Time:
Row 2000m
Categories
20150922 – In The Night
WOD
For Time:
30 Snatches (pick load)
Categories
20150824 – 6PM in New York
As I sit here, chipping away at my third (or fourth) cup of whole almonds in the past couple days, the idea hit me that we’ve got our nutrition all wrong (and by we, I mean society in general). Where did we get the notion that 30 days removed from all grains and added sugar would be enough time to make noticeable and lasting changes in our overall health and body composition? — if those are the kind of results people want, you have to be willing to do whatever it takes and yes, you have to be willing to suffer for some time in order to get there. This stuff doesn’t come easy and it definitely doesn’t happen overnight.
You have to stick with the program if you want to achieve amazing results.
#rantcomplete
WOD
400m Run
30 Wall Ball (20/14 – 10′)
15 Hang Squat Cleans (115/75)
400m Run
15 Hang Squat Cleans (115/75)
30 Wall Ball (20/14 – 10′)
400m Run
Post results to Beyond the Whiteboard
Categories
Nona’s Testimonial
When I started this journey two years ago, I considered myself a regular exerciser, had been for 25 years. I had been through three back surgeries in eight years and my weight had been up and down 20-30 pounds for several years. I had been busy raising a family and working full time. When my youngest son went off to college, I decided it was time to put myself first.
I was willing to do whatever it took to get rid of the excess weight I had carried around for years, and frankly, I just wanted to feel healthy and fit. I struggled in the beginning; despite years of exercising, my cardio capacity was lacking. I could not jog around the parking lot without stopping to walk.
I always thought I was a pretty healthy eater. I didn’t eat fast food or fried food. A few months after starting CrossFit, Coach Vernon encouraged me to start making some changes to my eating habits. I will admit, in the beginning it wasn’t easy. With the kids grown I had more time to plan meals and cook. Again, I was willing to do whatever was needed to keep improving and seeing results. We make most of our meals at home with fresh (not processed) ingredients. I have tried foods I had never thought I would like. It’s amazing what real food and a few spices can do!
Even though I have been the oldest person in the group, I have always felt welcome. Coach Vernon and the group have always been encouraging while pushing me to work harder. At one point I had a minor injury. But with the help of Coach Vernon, we were able to work through it with exercises, stretching and adjusting workouts as needed. Not long after my injury, I was back at it full force.
I am amazed at how quickly my strength and cardio have improved. I lost 25 pounds, 13% body fat and 3 pant sizes. I can lift more than I would ever have imagined.
This programming works! I feel amazing!
After several months I finally convinced my son to start going to class with me. One night on our way home from class he said to me, “this stuff is addicting.” I simply turned to him and replied, “Yes, it is!”
It is hard to believe two years have gone by. This group has become what I refer to as my CrossFit family.
If you are searching for a welcoming environment and are ready to work and get results, this is the real deal!
