We will start at 9am, review the workout, discuss scaling options and get started.  After reviewing the workout, the version I posted was the advanced “Regional athlete” version.  I will post the Open version – if you want to scale it up, we can discuss it.  As I said earlier in the week – you can scale the loads, you can scale the number of reps, you can scale the time.  Options are things like: 20 rounds, 30 rounds, a 30 minute AMRAP, or 50 rounds.  I would say if you are willing to go 50 rounds, you should probably hang in for the duration of the hund-o. Workout of the Day 100 Rounds for time 1 Strict Handstand Pushup 2 Squat Cleans 135/95 3 BurpeesRead more

The 100 round WOD is coming up…It starts at 9am…and ends…well, you let us know. More info tomorrow night on scaling options. ABOVE AND BEYOND! This was posted by Tim S, on the Eat Well Live Better Challengers Facebook page. Keep up the good work TIM! “For for a challenge at the gym this week I set a goal of 100,000m rowed in a week. As of today I am at 81,525m. Today I set a personal best for a single session of rowing at 17,510m. This has been one of the hardest goals that I have ever tried to achieve. With a few days left I should be able to meet my goal. #cfoakdale #rowing #concept2 #100000meters #crossfit“                 Workout of the Day Strength Bench Press Set of 10+ at 70% of 1RM Conditioning 2k Row* *@the top of each minute (including...Read more

                Workout of the Day “Nancy” Five rounds for time of: 400 meter run  15 reps Overhead squat 95/65Read more

Please make the Tabata work for you: if C2B are tough, do regular pull-ups.  If regular pull-ups are a pipe dream at the moment, swing a heavy kettlebell.  If you are always doing body or ring rows, the heavy KB is a great option to work you pulling muscles and your grip.  If you normally swing the orange, swing the yellow, or even the green.  Ladies, if you swing with Mr. Yellow, but struggle with pull-ups, try Mr. Blue.  Fellas, if you swing the blue, shake hands with Mr. Pink. Workout of the Day Strength/Skill Deadlift 3 sets of 8, 60% of 1RM Conditioning Alternating Tabata 20 seconds of Chest to Bar Pullups 10 seconds to rest/transition 20 seconds of Ring Push Ups 10 seconds to rest/transitionRead more

*****Don’t forget, we will have a briefing for our nutrition challenge at 7:30pm**** On Saturday, I would like to take on a challenging, long workout.  We did it a couple of years ago – 100 rounds for time of 1 Handstand Push Up, 2 Squat Cleans 155/105, and 3 Burpees.  One round of this is not difficult.  10 isn’t that bad.  Even 20 would be a good workout.  50 is obnoxious.  100 rounds is obnoxious squared. The last time we did this, it took the better part of 2 hours to complete.  For the first 30 rounds, we moved pretty quickly.  By 50 or 60, we all settled into round a minute pace.  By round 75, we were all in a general haze. If this sounds like a good time, join us on Saturday.  Make the workout work for you – you can scale it to 20 minutes or 20...Read more