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Thanksgiving Day WOD

crossfit-turkey

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

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20151109 – Headlines

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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

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20151107 – Shot For Me

WOD

10 Rounds for time:

200m Run

24 Walking Lunge Steps (12L/12R)

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20150930 – Fire

WOD

“Diane”

21-15-9

Deadlifts (225/155)

Handstand Push ups

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20150928 – To The World

WOD

For Time:

“Jackie”

Row 1000m

50 Thrusters (45/35lbs)

30 Pull ups

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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.

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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

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20150922 – In The Night

WOD

For Time:

30 Snatches (pick load)

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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

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Nona’s Testimonial

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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 didnt 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 wasnt 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. Its 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!