So I know I'm preaching to the choir here--so to speak--but what should a gym look like? What impresses you? What makes you want to get to work, because that's why you're there, right? To work, to sweat, to improve your health and fitness!
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CrossFit gyms are known for having equipment that lets you use your body as it's intended to be used. This is in contrast to 'machines' because as you know, we believe our bodies are our machines. You don't want to sit in some contraption which forces you to move your body within the confines of the machine's range of motion. Every body that sits at that machine is not the same!
Some recent snap shots of CrossFit Georgetown. Barbells ready to be used with weights scaled to each person's ability and strength. A plyo box for jumps, step ups, box squats, balance lunges...and more. Rings for stability holds, dips, push-ups, muscle-ups, ring rows...and on and on...
Back in the corner are some medicine balls for cleans, wall balls, slams, etc. The only thing wrong with this picture is that dratted mirror which has to come down but I'm afraid of 7-years bad luck to break it. :)
There is much more in our gym not pictured, like kettlebells, jump ropes, our awesome pull-up bars and more. One glance inside CFG and you know this is a place to work hard, get fit and ultimately feel good, after you peel yourself off the floor.
Come check us out!
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WOD:
Thursday:
AMRAP of:
Box Jump
Push Press
Pull-up
in--60 sec w 60 sec rest--45 seconds work/rest--30 seconds work rest. Tally your rounds!
CASH OUT: Wall squats- 1 minute of one-legged squats alt. every 10 seconds. Second minute of basic wall squat. Bragging rights to last one squatting!
Friday:
Snatch Balance 3 x 5
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AMRAP of:
10 x KB Swing
5 x Goblet Squat (holding KB at chest)
in--
30 seconds--w/ 30 seconds rest
60 seconds--work/rest
90 seconds--work/rest
120 seconds--work/rest
Tally your rounds.
HAVE A GREAT WEEKEND!!
Ginger, you forgot to tell everyone on other thing. "If I want your opinion, I will tell you what it is". One last thing, you just had to answer your question from last Thursday, when you updated the blog correct. "You can do anything for ..." well it took you four (4) minutes to update the blog and how many KB Swings could you do in the same amount of time. Well, well, well, well, you just had to find out (sorry everyone) in 5 minutes I did 80 and learned you did 130... So it is true, you can do anything for 5 minutes, congrats:0)
ReplyDeleteGreat week of works thank you.
bob
The past two workouts were a great change of pace. 189 reps in Thursday's Wod. 10 rounds on Friday's.
ReplyDeleteThe snatch balances for strength were fun. Can't wait to see what max effort on those will be like.
Josh