Double unders. You either love them or hate them. A double under is performed when you jump rope and make it go so fast that the rope travels around the body two times for every jump. Mastering the double under takes timing, coordination, and lots of patience! If you’re struggling with the double under, take time before and/or after class to practice. Or come visit us during Open Gym time on Sundays from 8-10.

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Andrew had the fastest Annie time today at 5:51. Erin had the fastest time for the ladies at 11:09. Great job!

If you missed the Kettlebell clinic today you missed a great class! We learned how to improve our kettlebell swing, the Goblet Squat, the basics of the Clean and the Snatch. For those of you interested in some fun kettlebell tricks, here’s a video of some great kettlebell moves:

WOD
AMRAP in 20 minutes
35 squats
25 push ups

Today we found our CrossFit Total. This is the sum total of your 1RM Deadlift, Shoulder Press and Back Squat. Why do we find our CrossFit Total and what does it tell us? Mark Rippetoe, owner of CrossFit Wichita Falls puts it this way:

“The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.”

Read more about the CrossFit Total here: http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Warm-up
Run 400m
High knees
Butt kickers
Lunges
Mountain climbers x10 + 3 push ups

WOD
CrossFit Total
Find 1RM of Shoulder Press, Back Squat and Deadlift

There’s a lot happening in August at CrossFit Body & Fuel. Tomorrow is the last day to RSVP for the fieldtrip to Tree to Tree Adventure Park. Bring your lunch, we’ll meet there at noon for a picnic. Climbing begins at 1:30. It should be a great day for and adventure! Here’s the website if you want more information.

http://www.treetotreeadventurepark.com/

WOD
5 rounds for time
400m Run
15 Pull Ups
15 Overhead Squats 45#/75#

Have you ever plugged information into realage.com? On this webpage you answer question after question about your lifestyle, eating habits, and exercise and the calculator determines your “Real Age” – the age your body thinks you are. (Word of warning, if you do try the website, you will be added to an email list and receive multiple real age emails a week.) But, in spite of the excess email blasts, I find the idea intriguing. The decisions I make can determine my Real Age. Not quite the fountain of youth, but I’ll take it. Eating right, exercising, lowering my stress level, sleeping well, laughing more, worrying less, even having friends and family all affect the aging process. We all want to feel younger, right? Keep up those workouts and continue to make healthy food choices and your “Real Age” will defy your actual age.

Warm-up
Run 400m
Inchworm
Sampson stretch
Bear Crawl
Sampson stretch

WOD
Shoulder Press – find your 3RM
250m sprint row 2x – find your fastest row
Max pull-ups w/o letting the bar go
Max burpees in 1 min.

Today’s WOD:

Warm up with a 400m run and medicine ball toss with a partner.

Tabata rounds:
Box jumps
Sit ups
Push ups
Switch exercise during your rest so you alternate through all three.
12 minutes never felt so long!

It’s not always easy to get to the gym, is it? It’s always easier to find other things that “have to get done” before heading to the gym. But, keep putting it off and you might never get there at all. Give yourselves a pat on the back (especially you 5 am people!) for putting your health first and making it to the gym. As always, we’re glad to see you!

WOD
3 rounds for time:
50 SDHP
21 Burpees
400m run
2 min rest

Good Mornings are a deceptively simple exercise that can cause lots of muscle soreness in the hamstrings. You did a lot of those today so here are some good hamstring stretches to help ease the soreness and improve flexibility:

Sunday’s WOD

Run 2 long loops
50 Sit Ups
50 Good Mornings (25/45)
Run 1 long loop
25 Sit Ups
25 Good Mornings
Run 400m
15 Sit Ups
15 Good Mornings

A couple of reminders:
1. This Saturday 8/14 we will have a Kettlebell instructor in the gym ready to take you through a 2 hour workshop. Free to all CrossFit Body & Fuel members. Don’t miss this opportunity! 7-9am
2. Tree to Tree Adventure Park and Pot Luck on 8/15 @12pm. Meet us at Tree to Tree or we can help arrange car pooling.
3. BBQ and Pot Luck AT THE GYM! Bring your friends and family – we will start a <15 min workout at 11am then get ready for FOOD!!! Show off what you do and where you do it!!! RSVP at the Gym.

Yesterday I mentioned a little about Overhead Squats.
Here is another video focused on the awesome move…

-Mike

WOD
‘Diane’
21-15-9 for time
Deadlift (225#/185#)
Handstand Push Ups

Friday was focused on Muscle Ups and Overhead Squats.
If you don’t have a Muscle Up yet, then you had to enter a world of Dips and Pull Ups… a lot of them!!!
For each Muscle Up, the trade off was 7 Dips and 7 Pull Ups. Doesn’t seem fair, does it

Here is a video that blends showing you how to do a muscle up with an example of WHY you want to learn how to do a muscle up. If you ever find yourself in a position where you need to get yourself from UNDER and object to on TOP of that same object, this skill will come in handy.

Now, for the Overhead Squats. hopefully everyone noticed how much of a TOTAL BODY workout the Overhead Squat is… Your entire core is activated (abs and back), balance is critical, shoulders are pressing to the ceiling, your legs are on fire, and your breathing has to be timed otherwise your form falls apart.

Watch these guys – talk about impressive – look for the Overhead Squat within the Snatch
(you can’t miss it):

- Mike

WOD
5 Rounds for time
5 Muscle Ups
10 Overhead Squats (55#/95#)

1 Muscle Up = 7 Pull Ups/7 Dips