30JUL2018

by wodify | Jul 30, 2018 | WOD

CrossFit Ballwin – CrossFit

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Kelly Johansen

Warm-up

Three partners rotating through three stations (Bike, Active Stretching, Mobility)

1 Minute:

Easy Bike

Active Spidermans

Front Rack Stretch

45 Seconds:

Medium Bike

Active Samson

Squat Hold

30 Seconds:

Faster Bike

Air Squats

Child’s Pose 

Barbell Warm-up:

5 Good Mornings 

5 Back Squats 

5 Elbow Rotations 

5 Strict Presses 

5 Stiff-Legged Deadlifts 

5 Front Squats

Strength & Skill

Overall points of success: “Keep the Bar Close to the Body”

Power Cleans:

1. Lats on

2. Movement Prep

Push Jerks:

1. Forearms

2. Movement Prep

Front Squat:

1. Bar on Shoulders

2. Movement Prep

Clusters

1. Above of the Above

2 Movement Prep

Metcon

Alternate between all movement until completion. The limiting factor for barbell will the the Push Jerk, look for something that could be completed 20+ times when fresh. Mix gender teams will complete 85 cals on bike.

Metcon (AMRAP – Rounds and Reps)

Teams of 3, AMRAP 25:

100/70 Calorie Bike

100 Power Cleans (135/95)

100/70 Calorie Bike

80 Push Jerks (135/95)

100/70 Calorie Bike

60 Front Squats (135/95)

100/70 Calorie Bike

40 Clusters (135/95)

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