Tires

WOD

20 m Tire Drag

10 Push Ups

20 m Tire Drag

10 Kettlebell Swings

5 rounds, if your really hardcore, do it on the beach!

Ah, the good ol' tire. When we work out with tires. We're never rolling them. We're dragging them, flipping them, or swearing at them. Using resistance like a tire when running pumps up your fast twitch muscles, and gets you way more fatigued in much less time.

The best part, as Amber found out today, is to drag that tire in the sand, then run back on the pavement. You feel like you're flying!!

A special hello to Jennifer, who stepped over from Moses' class to try the tire once!

The Lunge vs Yeoow!!

WOD (Idea thanks to CrossFitSouthBay)

Go from the "Hanging Tree" to the "Pole" & back

2 rounds.

10 Walking Lunges then drop and do

2 Push-Ups.

All the way there... & back. Twice **

We never know when a good lunge will come in handy. I'm sure we all could think of hundreds of examples :)

Keep the chest up & just kiss the knee with the back leg. You should be pushing straight up with your front leg, and just using your back leg for balance, not "pushing" with your back leg to get you up. This will activate your glutes a wee bit better (Lisa:) Your weight should be in the heel of the front foot, and to the outside of the foot, if anything. Do your best to keep that front knee in line with the foot, and keep it from collapsing inward when your driving upward! and Remember you're walk-lunging on railroad tracks, not a tightrope :)

Check out the video here (same as above)

This is a video of Luge, something completely different.

**The "Hanging Tree" is where we did the bodyweight rows. The pole is the one we ran around just the other day during warm ups.

Have fun!

Patience

WOD

5 Rounds for Time

10 Wall Ball

50 Sit Up

100 Jump Rope

Be patient and do the work....you're getting there :)

(more later)

Cold is good.

WOD

5 rounds for time

10 Tuck Jumps
10 Push Ups
10 Sit Ups
10 Super Mans
10 Pull Ups

Some days, that soreness can be a bit much. Even after a bit of ibuprofen. Ice is a great way to keep the DOMS (delayed onset muscle soreness) in check. There's a reason we see pics of NFL guys in an ice bath after a huge game. It helps with swelling and pain.

If you're feeling really sore in a particular area after a workout, or new movement. Ice the place that's feeling off. If you don't have an actually bag o' ice, use whatever vegetables you have in the freezer. You can eat them once they've thawed. I prefer peas.

Work through the soreness!

WOD

20m Med Ball Throw & Chase
25 Partner Plank Claps
10m Lunges
5 Push Ups
10 Overhead Squats

5 rounds

As people who work out like we should, we find that getting up in the morning can be a sore affair. This, to a degree, is good, since that soreness means you tore up a bit of your muscle, and it's rebuilding stronger than before. The bad part is the discomfort.

"Discomfort," of course, is a relative term, because depending on the day it's either a bit of, "oh, that's a little tender" or "my legs hate me." Just know that once that soreness subsides, you're going to stronger for it. And if it really bad, there's always ice.

7-11

WOD

"7/11"

7 Body Weight Rows

7 Squats

7 Push Ups

7 Sit Ups

11 Rounds for Time

Life, believe it or not, isn't always about convenience. Usually, we learn the most about ourselves when we're doing something different, or harder than we're used to. This could apply to everything from childbirth to learning to swim to getting a promotion.

You should consider your workout a daily dose of that difficulty. If you get a little nervous before a workout, good. That hesitation that you push through is what makes you a more evolved person after a workout.

So get to it :)

WOD

20m Bear Crawl
10-30lb Push Press
10m Crab Crawl
10m Lunges
15 Sit-ups



for a groovy post, go here.