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Saturday 111231

Solid Work with Tabata and some amazing first time rope climbs and hand stand walks.  Your hard work is more than paying off!!

 

It was 365 days ago when we honored one of the nation’s greatest heroes and kicked off 2011 with the WOD “Murph.”  It has been an amazing year and CrossFit NWA has seen some amazing accomplishments by its community of athletes.  What better way to close out an epic year than to do so by honoring the same great hero we started with.  “Murph” is one of the greatest hero WODs known to the CrossFit community remember Medal of Honor recipient Navy SEAL Lt. Michael Murphy who was killed in action on June 28, 2005.

 

 

 

WOD

 

“MURPH”

Run 1 mile

-100 pull ups

-200 push ups

-300 squats

Run 1 mile

 

If you have a 20 lbs vest or body armor, wear it…..

 

**All classes will start as scheduled on time, but everyone will be allowed to finish to celebrate this warrior’s life and his actions on behalf of our great country.**

Friday 111230

2012 is almost here and with it comes the CrossFit NWA nutritional challenge!!   We will kick things off January 2, 2012.  The WOD will be “Fight Gone Bad” for everyone, but will be recorded as one of the measurable points for those participating in the contest.  Normal class hours for Monday, but Coach Wendi and Coach Sean will be collecting the physical data (weight, measurements, pictures, etc) from all participants during the hours of 11am – 2pm and 4pm – 7pm.  Check out the nutritional tab above for the details.  Everyone is encouraged to participate as this will be an amazing way to fine tune your fitness along with the work you already do.  Good Luck!!

 

WOD

 

Skill Work

-Rope Climbs or Hand Stand Walks

 

-then-

 

“Tabata”

-Wallballs 20/14 10’ line

-Sit Ups

-Ring Rows

-DB Ground 2 Overhead 35/25

 

“All good is hard. All evil is easy. Dying, losing, cheating, and mediocrity are easy. Stay away from easy.”

                                                                                                -Scott Alexander

 

Thursday 111229

Time for a new cycle to begin!!  The weather is beautiful and we must seize the opportunity to be outside this time of year.

 

**The CrossFit NWA 2012 Nutritional Challenge will start January 2, 2012.  Check the nutrition tab on the website for further details and how to enter.  Don’t miss out!!**

 

WOD

 

5 Rounds for time of:

 

Run 400m

10 Dead Lifts 225/155

20 Toes 2 Bar

40 II Unders

Wednesday 111228

What an awesome holiday cycle gang!! The New Year is upon us along with the 2012 CrossFit Games which kick off with Sectionals in February.  Whether you are a competitor or in pursuit of GPP (general physical preparedness) it’s hard not to get excited about the GAMES!!  Enjoy the rest day or come in Wednesday to improve skills and strength, make up a WOD, work off extra holiday lbs., or all the above.

 

WOD

 

Rest Day

 

Open Gym – 10:30am to 1:30pm

CrossFit Kids – 4:30pm to 6:30pm

Open Gym – 6:30pm to 8:00pm

 

Tuesday 111227

Awesome work today with the Benchmark Girls!!  So impressive to see all the PR’s and for many it was a first to do some of these WOD’s.  Don’t forget to journal the WOD or WODs completed because we can guarantee you will see them again!!

 

Time to do a little running and a little snatching!  Dress accordingly for the weather.

 

 

 

WOD

 

3 Rounds for Time of:

-Run 800m

-10 Power Snatches 135/95

 

 

*Just a reminder that Tuesday is the last day in the cycle and Wednesday is a rest day. 

Monday 111226

Please remember our troops who won’t be home for Christmas as they stand watch for us so that we may enjoy ours. 

 

We hope everyone had a great Christmas and got everything they wanted.  We are back to normal hours on Monday and will kick things off with some of our famous benchmark girls.  Pick your poison!!

 

 

WOD

 

 “Fran”
Three rounds, 21-15- and 9 reps, for time of:
9565 pound Thruster
Pull-ups

 

OR

 

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

 

OR

 

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

 

 

Sunday 111225

Unbelievable turn out for open gym and the “12 Days of Christmas!”  There were at least 100 people who came in throughout the day.  Great Work!! 

MERRY CHRISTMAS

From the entire CrossFit NWA crew we wish you a very Merry Christmas!  From our humble beginnings to where we are now, it has been you, the members, who have built this amazing community.  We want to extend our special thanks for making CrossFit NWA the premier box to “Forge Elite Fitness” and “Train to survive.” 

                                                                                  Lee & Jenn Kelly

WOD

Christmas Day – Closed

*We will stay on our normal cycle with Monday being day 2, Tuesday being day 3, and Wednesday being a rest day. 

 

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

                                                                      John F. Kennedy

Saturday 111224

MERRY CHRISTMAS

From CrossFit NWA

 

‘Twas the night before Christmas, when all through the gym, not a creature was stirring, not even Lee or Jenn.  The rings were hung by the beams with care, in hopes that muscle ups would soon be there.  The CrossFit Kids were nestled all snug in their beds, while visions of paleo cookies danced in their heads; and Jenn in her lulus, and Lee in his skins, eagerly waited for another shipment of shoes to come in, when out in the parking lot there arose such a clatter, Lee sprang from the office to see what was the matter.  Away to the window he flew like a flash, tore open the curtain and threw open the glass.  The overhead light shined down on someone as they row, and also gave the luster of mid-day to the prowlers below, when, what to Lee’s wondering eyes should appear, but a miniature sleigh, and Lee’s worst fear.  It was a little old driver, neither so lively nor quick, Lee knew in a moment it must be St. Nick, but strangely enough his coaches they came, Lee wondered and pondered then shouted at them by name; “Now, Moss! now, Lacie! now, Bailey and Jerry! On, Leah! on Katie! on, Wendi and Sean!  “Can anyone tell me what the hell is going on!”  Wipe down the rings! don’t forget the bars! “Put away the weights before you get too far!”  As Lee drew in his head, and was turning around, down the rope St. Nicholas came with a bound.  Lee could only shake his head in hope the jolly ole elf had done him a favor and didn’t forget to sign a waiver.  He was dressed in skins and inov-8s from his head to his foot, and his clothes were all tarnished with chalk and soot; a bundle of sandbags he had flung on his back, but the coaches they yelled, “put the weight back on the rack.”  His eyes — how they rolled back, his color now leaving!  His cheeks were pale, his lungs were wheezing!  His droll little mouth was drawn up like a bow, and he sat then stumbled looking high and low, he wanted that green bucket but it could not be found, instead he struggled to keep it all down.  St. Nick looked confused as he looked almost to the ground and thought there was a little bald elf counting his rounds; instead it was Coach Jerry grinning and scratching his head,  and it soon gave Lee to know what he had dread.  The coaches had kidnapped St. Nick and brought him here, to do strong work and make him healthier for the next year.  He spoke not a word, but went straight to his work, he chalked his hands; then lifted with a clean and jerk, then laying his Rx rope to the side of his bar, he realized soon he wouldn’t have to go far; to finish his rounds he worked so fast, he tried very hard not to be last.  Then the whistle blew and the coaches yelled time, good ole St. Nick had made it to the line.  He sprang to his feet and to the team gave a yell, “What’s up with the ROM and why did you put scaled!” but St. Nick felt good about the work he just did, so he checked his ego and smiled at the pounds he was rid.  St. Nick quickly recovered with Progenex in hand, he gathered his gear and started off to a far away land.  Once in his sleigh he gave one last yell, “That weight was heavy and it hurt like hell, but if you want EASY you know where to go.”  He then laughed and chuckled saying Ho,Ho, Ho…  Then I heard him exclaim, as he drove out of sight,

 

“Merry Christmas to CrossFit NWA, and to CrossFit NWA a good-night.”

 

WOD

 

“12 Days of Christmas”

 

1 – Clean & Jerk BW

2 – Dead Lift BW

3 – Burpees   

4 – Pull Ups

5 – Box Jumps 24/20

6 – Wall Balls 20/14  10’ line for ALL

7 – KB Swings 1.5/1

8 – Ring Dips

9 – Push ups

10 – Hip Ext.

11 – GHDs

12 – Front Squat BW

 

Rep scheme – Complete #1, then complete #2 then #1 again, Complete #3 then #2 again and #1 again, complete #4 then #3 again, #2 again, and #1 again, and so on until reaching #12.

 

*BW = Body Weight

 

Holiday Hours

Saturday (Christmas Eve) – Open Gym 9:00- 12:00 “12 Days of Christmas.”

Sunday Christmas Day – Closed

 

 

 

 

 

 

Friday 111223

WOD

DT

Five rounds for time of:
-155/105 pound Deadlift, 12 reps
-155/105 pound Hang power clean, 9 reps
-155/105 pound Push jerk, 6 reps

 *Compare to 6-24-11

 

 

 

Holiday Hours
Monday thru Friday – Regular hours
Saturday (Christmas Eve) – Open Gym 9:00- 12:00 (Specific WOD will be posted.)
Sunday Christmas Day – Closed

 

Thursday 111222

Great work gang with the thrusters and YEAH burpees!!  Tomorrow we run, so dress accordingly, it’s a little nippy out!!

 

WOD

 

Run 400m x 4

*Rest 3 min between each run

 

Holiday Hours
Monday thru Friday – Regular hours
Saturday (Christmas Eve) – Open Gym 9:00- 12:00 (Specific WOD will be posted.)
Sunday Christmas Day – Closed