Daily WOD
Crossfit Newnan, Newnan GA
Gym – CrossFit
And now, dear lady, I am not writing you a new command but one we have had from the beginning. I ask that we love one another.
– 2 John 1:5 (NIV)
Warm-up (No Measure)
10 Minutes to do Warm Up:
400M
30/20/30
C & J w/ Empty Bar
Conditioning (AMRAP – Rounds)
AMRAP 20
- 1 CL
- 2 FS
- 1 JK
** add 5lbs to previous CL, FS, JK complex
85%: Back Squat (3 )
3 working sets of 3 at 85%
Accessory Work
Sled Drag 200 total yards for time
135/90
Work hard- Playhard
Gym – CrossFit
-Gym open on MLK Day
-It’s been a great
Week of training
Warm-Up / Skills
Body weight TGU x 5 ea side
Push-ups x 20
Mountain climbers x 20 total
Inchworm x 5
Metcon
SDLHP (75/65) x 9 – may use kb too
TGU x 6 ea
T2B x 9
Double unders x 25 – 50 singles
*amrap 20
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: After warmup set up everything
You’ll need for the workout.
OPEN GYM
MERRY CHRISTMAS CFN FAMILY
Gym – CrossFit
you may do this WOD on your own or pick a skill or even vanity work today. Open gym is from 8:30-10:00am
Warm-Up / Skills
400m
8 air squats
8 inch worms
8 push ups
Metcon
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Have fun everyone and MERRY CHRISTMAS!!
GLAD WE’RE BACK !!!!!!
Thruster Ladder
Gym – CrossFit
Form and Depth over weight!!
Warm-Up / Skills
400m Run
Thruster Practice & Technique
Strength
Exercise: Thruster/lbs
Reps: escalating ladder
Comment: With a continously running clock
do 1 rep in the first minute…
2 in the second minute…
3 in the third minute
until rep sequence is broken
Male Rx: 115 lbs
Female Rx: 75 lbs
11-20-12
Two quick reminders:
- Schedule
- Wodify
Schedule
- Wednesday: Gym will be closing at 10:00am.
- Thursday: Closed
- Friday: Open Gym 8:30-10:00am. A workout will be up and published No coach led workout
- Saturday: 8:30am as normal at Gym
WODIFY- As mentioned Monday on webpage
Wodify – ‘Soft Launch’ Later This Week!
Our initial goal of using our new program “Wodify” this week in the gym was put on hold due to a hardware switch which has been mailed to us and should be installed during the Thankgiving break. Two 42″ TV’s will be mounted in the gym along with computer hardware displaying two things. #1 TV will be the coaches board where sign in and athlete tracking take place. #2 TV will display our warm ups, strength, skill, met cons, and mobility. This program will be applicable for all ‘regular class’ athletes (no Elements, Gpn, or Trials) and you will be able to create a user name and ID by weeks end. We’ll provide additional information regarding this. It’s important that we have your best email address for this to work properly. Once we’ve given you the go-ahead on creating a user name please take a minute to fill out your online profile so that we can begin implementing this program into our daily programming.
What is Wodify?
In short, this will replace our whiteboards with a live-updating electronic scoreboard that’s accessible from anywhere. It allows you to track performance, manages the scores, interfaces with web and mobile devices and even does food logging! I’m personally very excited about it and believe and hope that it enables you guys to chart your performance and improve your not just your Crossfit Newnan Training but your overall health and lifestyle!!
Why use Wodify?
Well, for many years, we’ve been running great workouts and maintaining a fantastic gym family. However, it has been my goal of bringing the strength and performance aspect I use with my other athlete groups with planned progressions as well as tracking both in the gym, at home, phones, etc. I’m now able to bring this aspect to our athlete program at FITT Warehouse as well as our Crossfit Athletes. Many crossfit gyms and programs see how tired one can make you and while that is OK here and there; tired doesn’t always mean progress and results. No doubt, everyone works hard, but its important that hard work translate into long term goals. Wodify allows a simple, fun, and adaptable way to plan, chart, and see results from many locations. We’ll also be able to better address physical concerns and/or injuries and attack those to a more carefully planned program once again ensuring the most optimal and health, fitness, and performance gains!
Here is the cool thing! There’s something in this for everyone. New folks can manage their WODs and track their performance. They can start to see what other people are doing, apart from the occasional blog comments and the whiteboard (which we erase weekly). Intermediates can calibrate themselves against each other and start sharing more information on strategies, what worked, etc. And advanced people can turn our daily WODs into a ‘mini-open’. Remember this past year, when all you couldnt’ stay away from all of the Crossfit Games scores, highlights, and updates? I believe that using Wodify will continue to heighten that excitement from everyone.
Wodify is only as successful as the data input into it. Meaning that unless you put your daily progress in there on a consistent basis whether you train everyday or 2-3 times per week it’s only going to help you as you help it.
In the beginning there will be a learning curve that I myself as well as the other coaches will have to go through. So for now, let’s start by getting the user id’s created and put scores in where we can. As we continue to learn the program we’ll become more familiar on how to enter scores, weights, etc. When you come in to your group workout you’ll need to sign in to that class (there are also options to sign in or input data at your office, phone, home, etc which we’ll explain soon)
Please work with us in helping this program take our training and gym to the next level!
If you have any questions, please post them here so others can see. If you’d like to speak with me privately, just email me (no Facebook or texts, please).
Here’s the link to Wodify.
Thank you guys for all your hard work and great friendship as I truly believe that I have the best “job” in the world.
Stay Strong
Travis & Mindy Self
====================================================================================
DAILY WOD
AMRAP 12 Minutes
- 5 Deadlifts (225/185)
- 5 Burpee Barbell Jumps (you’ll jump laterally over your bar)
- 5 Pull Ups
11-19-20
Wodify – ‘Soft Launch’ Later This Week!
Our initial goal of using our new program “Wodify” this week in the gym was put on hold due to a hardware switch which has been mailed to us and should be installed during the Thankgiving break. Two 42″ TV’s will be mounted in the gym along with computer hardware displaying two things. #1 TV will be the coaches board where sign in and athlete tracking take place. #2 TV will display our warm ups, strength, skill, met cons, and mobility. This program will be applicable for all ‘regular class’ athletes (no Elements, Gpn, or Trials) and you will be able to create a user name and ID by weeks end. We’ll provide additional information regarding this. It’s important that we have your best email address for this to work properly. Once we’ve given you the go-ahead on creating a user name please take a minute to fill out your online profile so that we can begin implementing this program into our daily programming.
What is Wodify?
In short, this will replace our whiteboards with a live-updating electronic scoreboard that’s accessible from anywhere. It allows you to track performance, manages the scores, interfaces with web and mobile devices and even does food logging! I’m personally very excited about it and believe and hope that it enables you guys to chart your performance and improve your not just your Crossfit Newnan Training but your overall health and lifestyle!!
Why use Wodify?
Well, for many years, we’ve been running great workouts and maintaining a fantastic gym family. However, it has been my goal of bringing the strength and performance aspect I use with my other athlete groups with planned progressions as well as tracking both in the gym, at home, phones, etc. I’m now able to bring this aspect to our athlete program at FITT Warehouse as well as our Crossfit Athletes. Many crossfit gyms and programs see how tired one can make you and while that is OK here and there; tired doesn’t always mean progress and results. No doubt, everyone works hard, but its important that hard work translate into long term goals. Wodify allows a simple, fun, and adaptable way to plan, chart, and see results from many locations. We’ll also be able to better address physical concerns and/or injuries and attack those to a more carefully planned program once again ensuring the most optimal and health, fitness, and performance gains!
Here is the cool thing! There’s something in this for everyone. New folks can manage their WODs and track their performance. They can start to see what other people are doing, apart from the occasional blog comments and the whiteboard (which we erase weekly). Intermediates can calibrate themselves against each other and start sharing more information on strategies, what worked, etc. And advanced people can turn our daily WODs into a ‘mini-open’. Remember this past year, when all you couldnt’ stay away from all of the Crossfit Games scores, highlights, and updates? I believe that using Wodify will continue to heighten that excitement from everyone.
Wodify is only as successful as the data input into it. Meaning that unless you put your daily progress in there on a consistent basis whether you train everyday or 2-3 times per week it’s only going to help you as you help it.
In the beginning there will be a learning curve that I myself as well as the other coaches will have to go through. So for now, let’s start by getting the user id’s created and put scores in where we can. As we continue to learn the program we’ll become more familiar on how to enter scores, weights, etc. When you come in to your group workout you’ll need to sign in to that class (there are also options to sign in or input data at your office, phone, home, etc which we’ll explain soon)
Please work with us in helping this program take our training and gym to the next level!
If you have any questions, please post them here so others can see. If you’d like to speak with me privately, just email me (no Facebook or texts, please).
Here’s the link to Wodify.
Thank you guys for all your hard work and great friendship as I truly believe that I have the best “job” in the world.
Stay Strong
Travis & Mindy Self
===================================================================================
DAILY WOD
Complete Two Rounds For Time: Barbell weights used are (115/75)
- 12 Med Ball Jumps (craddling a medicine ball jump as high as possible)
- 12 Thrusters
- 12 Med Ball Jumps
- 12 Front Squats
- 12 Med Ball Jumps
- 12 Push Press
- 12 Med Ball Jumps
- 12 OHS
11-17-12
DAILY WOD
Joshua 1:9 – Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.
Saturday wod at the gym at 8:30am
Complete the following 5 Rounds For Time:
- Bench Press: 15 reps (135/95)
- 400m Run
Have a Happy Saturday!
BIG ANNOUCEMENT MONDAY ON OUR SITE!!! BE SURE TO CHECK IT OUT!!
10-22-12
DAILY WOD
Strength/Skill: 15 minutes to Establish a new 3RM in overhead squat- If you’re new lets continue to refine your technique
MET CON: Complete 5 Rounds of 7 reps for each exercise. Upon completing the 7 reps for the overhead squat you’ll rack the bar in the front squat position completing 7 reps and finally putting the bar on the floor and completing 7 reps in the deadlift conventional style. This equals 1 round.
RX: (185/115)
MOD 1: (135/75)
MOD 2: (115/65)
MOD 3: (95/45)
- OHS
- Front Squat
- Deadlift
10-18-12
DAILY WOD
REMEMBER, SATURDAY WORKOUT IS AT NEWNAN HIGH SCHOOL AT 8:30. BRING TOWELS AND WATER AND EAT YOUR WHEATIES!!!
ALSO, WHAT DO YOU THINK ABOUT A HALLOWEEN KICK BALL GAME?
LOVE YOU GUYS
Travis & Mindy
===================================================================================
Complete as many rounds as possible in twelve (12) minutes of:
- 315 pound Deadlift 7 reps
- 20 Yard Sprint
- 14 One legged squats
- 21 Double-unders
- 20 Yard Sprint
Workout Description
Brute strength, agility, coordination, and gymastics ability are all used here!! Get ready for some fun
MOD 1: 275/185
MOD 2: 225/135
MOD 3: 185/95
10-10-12
DAILY WOD
Complete The Following For Time:
- 100 Lunge Steps
- 75 Push Ups
- 50 Double Unders
- 25 Toes To Bar
- 400m Run
- 5 Pistols Ea Leg
- 5 Rope Climbs
- 25 Wall Ball
- 50 KB Swings
