06JUL2018

by wodify | Jul 6, 2018 | WOD

CrossFit Ballwin – CrossFit

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Diamonds Cut Diamonds

Warm-up

2 Rounds:

200 Meter Run

4 Alternating Samson

6 Push-ups to Down Dog

8 Alternating Spidermans

Barbell Warm up:

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

-Banded Shoulder Distraction – 1:00 Each Side

-Couch Stretch – 2:00 Each Leg

Strength & Skill

Movement Review

Thruster: Driving bar off shoulder

Clean & Jerk/Snatch: Driving hard & Recovering

Metcon

**On the barbells, we are looking for weights that could complete 15+ repetitions when fresh for the Clean & Jerks and Snatches, and 20+ repetitions when fresh on the Thrusters. When in doubt, lighter is better.

**If best mile is over 8 minutes, modify first run to 1200 meters to give plenty of time on the barbell. Looking for a minimum of :90 seconds on each barbell. **If not running today, the following:

1600 Meter Row – 800 Meter Row – 400 Meter Row

Metcon (3 Rounds for reps)

3 Rds of Work Capacity for reps:

Round 1, Minutes 0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00 Rest

Round 2, Minutes 13:00 – 20:00

800 Meter Run

Max Power Snatch (115/80) in time remaining

20:00 – 23:00 Rest

Round 3, Minutes 23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining
*Power Cleans & Jerks are an acceptable movement

We would like to first start off by saying, “Thank You!” for a couple reasons:

The response/support from members has been a breath of fresh air in an uncertain time. It pushes us to work even harder for you & your fitness.
The athletes that have come in to classes have done an amazing job following the 6 ft. “Social Distancing”, & wiping down all the equipment/area they have used.
Our coaches have remained very positive & have done a great job with the increased workload asked of them.
We love the interactions from those that have chosen to stay away, while still continuing to complete the “Corona WOD”. It shows that this community is not just a physical location, but much more!

We have done as much as we can to ensure that we ALL felt safe staying open. Unfortunately, with the Stay at Home order that goes into effect at 12:01am March 23rd, we will no longer be able to continue our operations at the facility. However, this doesn’t mean we will stop supplying you with world class coaching & upholding our commitment to be your physical/stress outlet. This change only means that we are suspending the in person classes.

Starting tonight, March 23rd at midnight, CrossFit Ballwin’s next phase will incorporate the following:

Athletes have been divided up between 5 teams with a Coach(es) taking the lead. This enables us to keep a better control on tailoring movements, questions, accountability, & communication over the next X amount of days.
Establishing a “Equipment Loaner Program”
Coaches will establish the best way to communicate with each of you & as a group
Programming will continue to be with equipment & non-equipment
Those not choosing to borrow equipment, can opt to make an Odd Object at home for training. See how to make an Odd Object here.
After we get ourselves & teams established for this first week, we will be adding nutrition guidance to help zero in on the things we can control.

Again, we would like to thank all of you for being a part of CrossFit Ballwin’s community & the effort everyone is putting toward their health/fitness lifestyle. This is just a small bump in our lifespan here on this earth, in a matter of time this to shall pass. Currently there’s a world of things that are out of our control, let us take this time to focus on controlling the things that are within our grasp. For Ninette & I, it’s staying on a schedule & focusing on personal development.

Thank you,
Trenton & Ninette Campbell