CrossFit Goodland

Great Work Everyone

Today's Workout

Deadlift 5-5-5-3-3-3

Then 1/2 Tabata Behind the Back Clapping Pushups (or hardest variety) alternated with 1/2 Tabata GHD sit-ups

Congratulations to all of you who completed the Baseline Challenge! Every one of you PR'ed on Saturday. The most impressive PRs were definitely Dane and Jen, who took nearly 4 minutes each off of their original times. I hope you and your friends had a good time and I look forward to seeing many more PRs from all of you in the future. Beating yourself is a great accomplishment and a great feeling, you have all become more fit and will continue to become more fit as long as you stay dedicated and put in the work. The reason I always want you guys to record your times is because CrossFit produces measurable and repeatable results, but only if you measure them (record them) and repeat them. 

  

Dip then Pull

Today's Workout

Weighted Dips 5-5-5-3-3-3

Then For Max Reps

2:00 Pull-ups
2:00 Thrusters 95lb/65/lb
1:30 Pull-ups
1:30 Thrusters
1:00 Pull-ups
1:00 Thrusters
:30 Pullups
:30 Thrusters

 

Schedule for Saturday

Today's Workout

AMRAP 20

400m Farmer's Carry
20 Burpee Box Jumps

*I did this one down at CrossFit Pacific Coast last summer. It doesn't have to be fun to be fun.

Saturday's Baseline challenge will be held during the regularly scheduled 9:30 and 10:30 classes. Because we only have 2 rowers we will have to go in heats, but this is not a problem. If you bring a friend you will go through the workout first and then you will be your friend's coach through their effort. This should be fun and I am looking forward to seeing you all improve your times. At 11:30 or so after the workouts there will be food if you bring some to share. I'm going to get a couple CMM tri-tips but more meat or some sides to share would be great.

Scaling

Today's Workout

"Diane"

21-15-9 rep rounds for time

225lb Deadlift
Handstand Push-ups

 A lot of people have the misconception that you all ready have to be in great shape to start CrossFit. This is simply not the case. The daily WODs that are posted are meant to challenge even the highest level of athlete. Scaling is the art of adapting the WOD the the needs and ability of any individual. To scale we can reduce the weight, number of reps, distance, or use a similar but less demanding variant of a motion. With a little scaling and a lot of work you will be tackling RX WODs in no time. The most important thing to see improvements in fitness and overall health is to do as much as you can with what you have.

Learn and Grow

Today's Workout

Back Squat

5-5-5-3-3-3

then 

10-9-8-7-6-5-4-3-2-1 rep rounds for time

Kettlebell Swings
Knees to Elbows

CrossFit is an open source community. That means that you can pretty much learn everything you need to know about it through research on the CrossFit main page, CrossFit Journal, and plethora of other incredible resources. Workouts are posted daily for free as well both on the main site and nearly every affiliate site. The benefits of joining a box are having a coach help you to learn motions safely, and having a community of fellow athletes and friends to push you through every workout. The more you learn about CrossFit, fitness, and health in general the more we all benefit from your shared knowledge and experiences. 

Runnin' and Gunnin'

Today's Workout

With a continuously running clock

Run 1 mile for time

then 2 minutes for max reps of each

Row (for calories)
30lb DB Thrusters
20lb MedBall Cleans
Box Jumps
Pull-ups

I got this message from an old friend yesterday. It pretty much made my week, or year... 

Jake Steeb February 21 at 12:14pm

hey buddy, 
whats going on miss ya and hope your doing well i was down in SD for two weeks stayin with andrew and surfin our brains out during that last swell that came through made us think of the amigos and our killer trips from high school i have been visiting the goodland site pretty regularly and started to some workouts a couple weeks ago.....im hooked. before my workouts were solely based around surf fitness which i designed to work mostly my core obviously im not tryin to build up to much muscle but taking some of the workouts that you post on the website and adding my own little twist to the games i have found that it keeps my muscles guessing and i still get a good workout based around what i love to do most in this world, surf. also i have noticed a huge change in my abilities in and out of the water. anyways wanted to thank you bud keep doing what your doing because you have definitly inspired me to become more involved in the growing community and look towards going to school to learn more about it and maybe getting into it when im done with the navy. just wanted to know if you had any advice or perhaps some more workouts you could send me look forward to making my way into the goodland one of these days to train with you brother. be safe and live happy
again miss yea bud
jake

 

Intensity Based WOD

Today's Workout

4 rounds with a minute rest between efforts:

Run 400m
10 burpees

 

Reminder

Saturday's schedule is now 

9:30

10:30

12 Olympic Lifting

See you tomorrow.

Chronic Fitness

Today's Workout

Clean and Jerk 1-1-1-1-1-1-1

Then 2 attempts for max tire flips in a minute.

Fitness is CHRONIC adaptation to exercise. This means that one must continue to exercise to continue to be fit. CrossFit recommends 3 days on 1 day off as a way to maximize both intensity, return, and rest. This may be a little much for a beginner, but your body will adapt quickly. As an athlete progresses through his or her training more and more stimulus will be required to illicit increases in work capacity. This means doing more workouts per week, heavier weights, more reps, etc... Have you guys made plans to implement CrossFit in your lives outside of the gym, or considered adding a few more classes per week? Be careful trying to do CrossFit workouts at the Rec Cen or Spectrum. I know from first hand experience that it can be dangerous and is frowned upon by the staff (I used to get asked to leave the Rec Cen regularly during WODs). Fortunately there are tons of places to work out. One of my favorite things about CrossFit is the freedom from having to constantly go to a gym as long as you are creative and motivated. The beach, some bleachers, or even that tree limb in your front yard become viable "gyms." Continue to step it up and continue to see your times decrease and weights increase. 

 

Utilize the site...

Today's Workout

For Time:

30 Bodyweight Bench Press
2k Row

This website is more than just a place for me to post information, media, and workouts. The comments section is for you. Use it to post times, weights, questions, concerns, ideas, or even just make a joke. Please take the time to leave a comment here and there, or even start to post your WOD scores up. Yesterday's class was the largest group WOD we have had in a while and it was great to really feel the energy you all brought. Thanks and keep up the great work everyone.