WOD

WOD

WOD

Latest Workouts

28 June 2012

Posted By: Morgan

I saw some great action on the barbell complex yesterday, and it was really nice to see some improvements on everyone’s technique. Almost like you all really have been paying attention in class, and maybe even practicing on your own time. Crazy…

Seth Karues was bad-ass of the day by performing that workout at 185lb, nice effort sir :).

Here is today’s fun…

WOD for Thursday, June 28th 2012

Gymnasticts: 3x 10 pushups, 3 x 3 wall walk, 3 x 15 squat, row 500m

Strength: Back Squat 7 x 2

WOD: FOR 12 MINUTES: ON ODD MINUTES, PERFORM 1  HEAVY TURKISK GET UP (EACH SIDE) REST THE REMAINDER OF THAT MINUTE. FOR EVEN MINUTES, PERFORM 20 DOUBLE UNDERS AND 10 KB SWINGS @ 70/44

Upper Body Mobility: Lat roll, partner lat distraction, shoulder roll, arm across body stretch

Enjoy an amazing Thursday friends, and get your happy behind into the gym! Until next time…

Peace.Tobias.

27 June 20120

Posted By: Morgan

Hello Again Fitness Friends!

With an official website up again, and a few minutes to kill, I will now wax philosophical on you while you read through the WOD and convince yourself you need to get your happy butt to the gym tomorrow :). So far this year, there have been a few monumental changes at CrossFit Woodstock, and I want to take a minute to express my thanks and gratitude to all the members of our community. While we are business, and ultimately, one of our goals is to make a profit, the true value of our facility and our community comes from the people who spend their time training here. Without you, I literally would not have a job! I would also miss the opportunity to interact with people who make the choice everyday to create better versions of themselves, and then put in the work to achieve their goals and their dreams. We all do CrossFit for different reasons, but we all share the motivation that gets us into the gym on a consistent basis. We all know what it feels like to push ourselves a little farther, lift a little heavier, breathe a little harder, and we all know how important it is to conquer those little challenges on a regular basis. I know, it’s just excercise. But that isn’t the point. The point is we are part of something bigger than ourselves. We are there to motivate each other. We are there to support each other. We are there to encourage each other. We are all there because we all know it just wouldn’t be as much fun if we were doing it alone (TWSS!). Anyway, that was a bit long-winded, but thank you. Keep showing up, keeping bringing your friends and families, keep doing great work on those black mats. Here is today’s fun…

WOD Wednesday, June 27th 2012

Gymnastics: 3 x 10 Straight-Leg Raise, 10 x 10 sec handstand (w/partner in free space), 3 x 10 dip, 50 double-unders

Strength:One Arm Bent Over Row 7 x 2

WOD: EMOM FOR 12 MINUTES: 1 Deadlift, 1 power clean, 1 push press @ 155/95, 5 strict pullups (EMOM = every minute, on the minute. Perform the prescribed work as quickly as possible, each minute. Take the remainer of each minute to rest.)

Lower Body Mobility: Straddle Stretch, Pigeon Pose, Quad Roll, Calf Roll

Eat Well, Train Safe, Play Hard!

Peace.Tobias.

Happy Website!!

Posted By: Morgan

Alright, we are up and running! It will take me a week or so to get all the peices in place, but at least we are functional for now. I will be posting the daily workouts here, as well as some other interesting stuff that might pertain in some relatively random way to what we do at the gym every day. I’m setting no parameters for how weird it might get, but I promise it won’t be boring. Make sure you subscribe to the blog, so you can always be the first one to know when the WOD is posted. Leave comments and interact with each other here, post your results and PR’s, you know, build community and all that :). Enough babbling, here is today’s work…

WOD for Tuesday, June 26th 2012

Gymnastics: 3x 10 pushups, 3 x 3 wall walk, 3 x 15 squat, run 400m

Strength: Shoulder Press 7 x 2

WOD : 3 rounds of: 2 suicide sprints, 4 burpee box jumps, 6 goblet squats @70/44, 8 KB Snatch (each side), 10 situps

Upper Body Mobility: Bicep roll, Internal rotation stretch, Trap Roll, Trap Distraction

I’ll keep posting this on the FB page for the rest of this week. Make sure you check both sites until I have worked out the kinks on this page, and everything should be good to go in no time at all. Until next time…

Peace.Tobias.

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5607 SE Woodstock Blvd.
Portland, OR 97206

Phone:

503-954-3304

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