Can you find the new CrossFit Beloit Coaches???
Congratulations Andy and Lani. I hope you guys had a blast!
WOD
CrossFit is Mainstream Now
Look for this commercial debuting during the Packer's game tomorrow. I think it is safe to say that CrossFit is Mainstream.
World Wide WOD Workouts
Just an FYI the first World Wide WOD workout has been announced. Click the link to enter the competition. Below is the first WOD:
Much like last years Open, the World Wide WOD is going to test your double under skill with your met con.
30 Double Unders
15 Power Snatch
8 minutes
The open was a 10 minute workout, the World Wide WOD is an 8 minute workout. It is an AMRAP counting all REPS. The weights for the Power snatch are:
RX, Scaled, Masters: Men/Women- 75#/55#
Beginner: Men/Women – 55#/45# (Women – Clean and jerk)
For WOD 2 you are going to need to be proficient at the following movements:
WOD #2 for the World Wide WOD is announced without rounds, rep counts or order (and we can change weights before the full announcement). Why not get most of the details well in advance of the open. We will provide details early and you can perform these WOD’s early and submit once competition opens. Those details will only be provided to registered competitors, so if you want full details, register early!
Diddy Kong – this one you need two barbells or less (you are allowed to use 2, not 3 even though the WOD calls for three weights, you are forced to change the weight between two movements – we recommend no collars). You get to pick which bars you want to change.
RX Male/Female:
Muscle Ups/Chest to Bar Pull-ups, Dead-lift – 345#/205#, Push Press/Jerk – 155#/95#, Squat Clean – 205#/105#
Masters:
Muscle Ups/Chest to Bar Pull-ups, Dead-lift – 315#/185#, Push Press/Jerk – 135#/85#, Squat Clean – 185#/95#
Scaled Male/Female:
Pull-ups/Pull-ups (both allowed 3:1 jumping), Dead-lift – 255#/155#, Push Press/Jerk – 115#/75#, Squat Clean – 135#/85#
Beginner Male/Female:
Jumping Pull-ups, Dead-lift – 155#/95#, Push Press/Jerk – 95#/45#, Power Clean – 115#/65#
The Ice Bowl Recap
As most of you know a couple of the CrossFit Beloiters competed in the Garage Games this weekend up in Green Bay. It was an amazing time! I have come to the conclusion that if you get a group of CrossFitters together you will have a great time. This weekend was inspiring, challenging, and fun. The intensity of competing will bring you to a new level...and all skill levels where at the event. There were people who never crossfitted before and CrossFit Games competitors there. The coolest thing I witnessed was that the crowd cheered louder for the person finishing last than the one that finished first. And that is because we have all been in a WOD that is not our strength and to be able to push thru and finish is the true test! All that I can say is it was an great experience and I cannot wait for the next one which is February 11th. Click the link below to sign up!
Also check out our very own Lani on the Green Bay news cast.
Lani killing the first WOD.
Next up is my humbling experience.
Ryan killing the first WOD, but his judge was holding him back.
Ring dips from the last WOD. Miller you would have won this WOD, you better be at the next one.
Lani on her Burpee Box Jumps. Look at how cute those little boxes are.
Ryan and his Burpee Box Jumps. Just a little tip...back up a bit during your burpees to avoid smashing your face on the box. Love those Bananas Ryan!
Lani destroying the push-ups in WOD 3. Your welcome by the way for getting you 2 more!
Rope climbs.
Want to feel empowered?
Check out this amazing article written by Mindy S. of Practice CrossFit:
My favorite quote for the article was, "I used to want the pounds to decrease on the scale; now I watch them increase on the bar."
Love this lady's outlook!