WOD

CrossFit WorkOut Of the Day

...a typical hour at The Box

First we warm up with 100 jumps of the rope.

Then Planks, Superman Holds, Curl-ups,

and Hand Walk-Outs... 

And Bear Crawls.

Some moves are easy - just dynamic (moving) range of motion -

probably more of an active recovery period,

 between the more intense intervals...

Sometimes, we just work on balance - like

standing on one foot. It's easy for the first few seconds...

Not so easy the 3rd time of 30 seconds!

Walking with the resistance band... forward,

backwards, left sided, right sided... 

Burn, Baby, Burn!

Each CrossFit gym has a big board with the days of the

week... and each workout of the day.

Then the timed circuits - 30 seconds long!

And 30 seconds to rest and get into the next position.

Weighted Lunges... Push-Ups (on a bar)

Kettle Bell Dead Lifts... Kettle Bell Bent-Over Rows...

Weighted Sit-Ups.... Mountain Climbers

Then, start over. 2 times. Sometimes 3 times!

And sometimes, the intervals are a minute long.

This is the kind of BootCamp where no one yells.

It's not like Basic Training in the Army.

This is more precision. Less reps - better form.

CrossFit trains athletes. Inner athletes.

And the trainers go around telling everyone 

how good the class is doing! 

My class is small - the oldest one is 70 years old!

She runs circles around me.

The whole group is like a supportive little family!

All the activities are on a scale...

to match the person's ability.

If ya can't do floor push-ups... do them 

from a bar! As in a bar bell bar.

That's a typical day in The CrossFit Box!

Hope your day is great today!