WORKOUT OF THE DAY

Saturday – 180224

Congrats to everyone who completed 18.1 yesterday. Scaled, RX’d, or modified, you showed up and gave it your best shot with what you had in you, and it was a great ending to a week of many new personal bests. Sometimes you can achieve a personal record with relatively little additional discomfort; adding a couple more pounds to a barbell, for instance. But, man, when you guys show up willing to be daring and uncomfortable, that’s when the coolest moments happen, and there were a lot of those moments this week. Stoked for you guys.

-C

  • Open Workout 18.1 Make-Up session goes Saturday at 10:30am. No, it’s not too late to register for the open.

Workout of the Day:
Back Squat
5-5-5-5-5

For Time:
10-9-8-7-6-5-4-3-2-1
Pistols
Burpees

Post loads and time to comments.

Friday – 180223

  • It’s not too late to register for the Open. There are scaled divisions, so no worries if you don’t yet have T2B or 50/35# db clean and jerks.  If you’re signed up and unable to come in on Friday to complete 18.1, a make-up session goes Saturday at 10:30am.  If you can’t make either day, talk to a coach.

Workout of the Day:
“18.1”
AMRAP in 20 Minutes of:
8 Toes-to-Bar
10 DB Hang Clean and Jerks (50/35)
14/12 Calorie Row

Post score to comments.

Thursday – 180222

  • The first workout of the 2018 Reebok CrossFit Games Open will be announced Thursday evening at 8pm. You can watch (and register if you haven’t already) here. When you register, make sure to select CrossFit PWM as your affiliate.

Workout of the Day:
5×5 Deadlift (60% of 1RM)

AMRAP in 3 Rounds of:
1m Russian Twists (2-count)
1m Mountain Climbers (4-count)
1m Single Unders

Post load and total completed reps to comments.

Wednesday – 180221

  • Our next Free Class goes this Wednesday at 5:30pm. All levels welcome. Register here.

Workout of the Day:
Front Squat
1-1-1-1-1

5 Rounds for Time:
15 Wallballs (20/14-10’/9’)
10 Lateral Dumbbell Burpees
5 Strict Toes-to-Bar

Post loads and time to comments.

Tuesday – 180220

Workout of the Day:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Compare to 160810

Post loads to comments.

Monday – 180219

  • Our next Free Class goes this Wednesday at 5:30pm. All levels welcome. Register here.
  • Congrats to Tim, the winner of a new CrossFit PWM tee from his posts to comments last week.
  • We still have a few blue tees remaining ($20) and a handful of the new grey tees ($25). Get them at the gym.

Workout of the Day:
Snatch Balance
2-2-2-2-2

AMRAP in 12 Minutes of:
1 Weighted Muscle-Up (20/14)
5 Medball Clean (20/14)
2 Weighted Muscle-Up (20/14)
10 Medball Clean (20/14)
3 Weighted Muscle-Up (20/14)
15 Medball Clean (20/14)
4 Weighted Muscle-Up (20/14)
20 Medball Clean (20/14)
Continuing adding 1 muscle-up and 5 medball cleans until time expires.

Post loads and total reps to comments.

Saturday – 180217

Workout of the Day:
For time:
60 Alternating Pistols
50 Wallballs (20/14-10/9)
40 Box Jumps (24″/20″)
30 Deadlifts (185/125)
20 Power Cleans (Same bar)
10 Front Squats (Same bar)

Post time to comments.

Friday – 180216

Workout of the Day:
Overhead Squat
3-3-3-3-3

Death by Handstand Pushups:
Perform one HSPU the first minute, two HSPU the second minute, three the third, and continue until you are unable to complete the prescribed number of HSPU within the minute.

Post loads and total completed rounds plus final reps to comments.

Thursday – 181215

“Why do you want us to post our performances to comments?” Lots of reasons, but I don’t know for which one(s) YOU ought to be posting to comments. It’s CrossFit. We post to comments and it seems to help people get fitter. Consider CrossFit’s “black box” method.  “We don’t know or care so much what goes on inside, we’re keeping our eye on inputs and outputs, workouts and results alone.” CrossFit has been having athletes post their performances to comments since day one. The most effective boxes I’ve been a part of have athletes posting to comments. I don’t know why posting your performances on the internet helps you get fitter, but it seems to. I suspect that the primary reason is it’s a log of your input and output – your workouts and results – that is backed up on these interwebs, and you and your coaches can use it whenever it’s called for to help you improve your fitness. I’m glad you have a spreadsheet, that’s great and super helpful for weightlifting data. For your METCONs it is lacking. Maybe do it for the DATA. But maybe that’s not the only thing. I don’t know. Maybe it will get you thinking about your performances a little more, or in a different perspective that will spur some growth. Maybe it will cause you take a moment to consider how you could’ve done better or how hard you crushed. Maybe you’ll just want to post a better time than your rabbit, if you have one. Maybe you’ll be proud of it and you’ll show up to workout more often just to post a comment. Maybe you’ll feel shitty about a performance and that tiny action of posting it on the website will make you decide to eat better, or work more on your mobility, or try to get better sleep. Maybe it will spark a conversation with another athlete or coach that will help you improve your future performances. Whatever reason you can come up with that actually gets you into it, yes, that’s why I want you to post to comments – whatever gets you to take 30 seconds out of your day to post. If you’re waiting for me to ask nicely – pretty please, with sugar on top, post to fucking comments.

Sign up for the Open. It’s a great way to accelerate your development as an athlete (read: improve your fitness), and you might even enjoy it.

-C

Workout of the Day:
Power Clean
2-2-2-2-2

AMRAP in 3 Rounds of:
1m Medball Situps (20/14)
1m Box Jump-Overs (24”/20”)
1m V-Ups
1m Row (Cal)
1m Rest

Post loads and total completed repetitions to comments.

Wednesday – 180214

  • The next Free Class goes at 5:30pm on Wednesday, February 14. All levels welcome. Register here.
  • Our next Group Foundations course begins at 6:30pm on Tuesday, March 6. More details and register here.

Workout of the Day:
Turkish Get-Up (Compare to 171111)
1-1-1-1-1

For Time:
21-18-15-12-9-6-3
Pullups
Pushups
Situps
Squats

Post loads and time to comments.