Saturday, 29 July 2017 WOD

4 rounds for time of:
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run

Scaling this WOD:
If you have never done a GHD sit-up, practice a variation in the warm-up, then choose an alternative for the workout. If you have not recently done a high volume of GHD sit-ups, reduce the reps, range of motion, or both. Choose a rope climb variation that can be completed in approximately 2 minutes or less.

Friday, 28 July 2017 WOD

For our newer athletes, you should focus on timing, footwork and landing position instead of the load lifted. For our more experienced athletes, only increase the load if your technique is consistent.

Snatch balance
1-1-1-1-1-1-1 reps
*Find your first set by warming up to a load that is challenging but that you’re confident you won’t miss. Make small increases in load if technique is consistent. Determine a goal for the day and work backwards in 5- to 10-lb. increments to find a starting weight.

Snatch balance 20 minutes
*During your warm-up, determine which is most difficult for you: the timing of the lift, moving the feet consistently from a jumping to a landing position, or the bottom of the overhead squat. Experiment with sets of 2-3 reps. Only increase the weight if mechanics are sound.

Thursday, 27 July 2017 WOD

Goal: Finish each movements in 4 sets or less

For time:
50 jumping alternating lunges
50 pull-ups
50 push presses (Rx=95/65 lbs., Scale to your ability)
50 good mornings (Rx=95/65 lbs., Scale to your ability)
50 burpees

* When jumping alternating lunges, be sure to jump high and knee should just kiss the ground at the bottom. The good mornings depth will be dictated by form.  Do not sacrifice spinal integrity.


July Spotlight

Athlete of the MonthIMG_8419

For those of you who know Meg, you know why she’s Shogun’s Athlete of the month.  Meg has been doing CrossFit for just over a year and has let nothing get in her way of keeping fit.  Here’s more from our Meg herself.

“My name is Meg and I started my CrossFit journey a little over a year ago as I strive to reach my full potential as an athlete. CrossFit has been a very welcomed change and challenge to my fitness goals and routine. Some of the aspects I most enjoy about CrossFit is all the great friends I have made this past year and the variety of the workouts offered in the program. Everyone is so encouraging and supportive! I’m currently five months pregnant with twins and I’m still involved with CrossFit. Being pregnant and staying with a CrossFit program has been a very motivating experience for me and I have challenged myself even further as an athlete.”

Meg, thank you for showing us the Shogun CrossFit Athlete spirit and keeping us motivated.  Thank you for always bringing smiles and your kindness to every class.  We are excited for your upcoming adventure!

If you haven’t met Meg yet, you can catch her working hard at the 5:45am class.  Please say hello and continue to encourage her on her CrossFit journey

Tuesday, 25 July 2017 WOD

27-21-15-9 REPS
Goal: complete each round of cleans in 3 sets or less

For time of:
Squat cleans
Rx=95/65 lbs., Scale up from 35 lbs. per your ability
Ring dips
Scale to box dips or leg assisted box or ring dips

*If you do not yet have ring dips, find a variation during the warm-up that allows at least 10 unbroken reps. If you can do ring dips, but not for larger sets, start each round with ring dips and finish the round with a modification to keep the intensity high.

Monday, 24 July 2017 WOD

Goal: Finish each movement in 4 sets or less.

For time:
50 box jumps (Rx=30/24, Scaled=24/20)
50 kettlebell swings (Rx=70/53, Scaled=53/35)
50 knees-to-elbows
50 wall-ball shots (Rx=20/18, Scaled=20/14)
50 burpees

*If you cannot perform 10 reps at the listed loads during your warm-up, reduce the loads. If you cannot perform 10 unbroken hanging knee tucks, scale to AbMat sit-ups. Select movement variations that allow for short rest periods and larger sets.