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Saturday November 4, 2017 'November Member of the Month: Leigh Newell'

I started CrossFit DownRiver last April, when I was going to a gym 3-4 times a week, doing 45 minutes to an hour on the treadmill, and not getting the results I was looking for.

My nephew Jacob was home from the Navy for a month and found CFDR.  He was over one night after I got home from a workout and was talking about how great he felt since starting at CFDR and said I should try it.  I thought, “yeah right”!   Everything I knew about CrossFit was that it is for the extreme athlete, not a middle-aged, over weight woman with two bad knees.  I agreed to try it, but felt so nervous and intimidated…that is until I was introduced to Coach Joe, who completely put me at ease. The time he took with me to explain and show me what he wanted me to do and even scaled it down for me, made me feel so accomplished.  I was very sore the next day (from using muscles I forgot I had), but wanted to continue at CFDR.  I started my membership that following Monday and started my on-ramp with coach Kirk.  The patience he had working with me, and the way he breaks down and explains each movement to make sure I learned them correctly, is something you will not find at any commercial gym.  I look forward to coming and doing the WOD, and seeing how much I have accomplished since starting at CrossFit.  My life has forever been changed and I do see myself continuing on this fitness journey.

We all have experienced how great all of our coaches are, but I have to say that the members here are quite amazing as well.  The fist pumps and great jobs after finishing a difficult WOD, sometimes brings tears to my eyes and is exactly what I need.  Thank You!!

Friday November 3, 2017 'WOD 11-3-17'

S/S
PS + 1 OHS
New set every 2 minutes. Progress weight each set .
Before the last set 1 snatch grip DL hold for 15 seconds @ 110%, then do last set .
WOD
As Many Rounds As Possible In 14 Minutes:
9 Power snatches 95/65
12 Burpees
15 Wallballs 20/14

Thursday November 2, 2017 'WOD 11-2-17'

S/S
(7 x 1) (complex)
Press
Push press
Push jerk
Split jerk
New set every 2:00
Progressive
Wod
12 Minutes Every minute on the minute
#1 Row 15/12 calories
#2 40 Double unders
#3 :30 Max shoulder to overhead 135/85
Score total shoulder

Wednesday November 1, 2017 'WOD 11-1-17'

S/S
Handstand and Pull-up Complex
WOD
As many calories as possible in 5 minutes :
7 Rounds of “The Chief” (115/75)
Max Calorie Row
Rest 5 minutes
As many calories as possible in 5 minutes :
6 Rounds of “The Chief” (135/95)
Max Calorie Row
Rest 5 minutes
As many calories as possible in 5 minutes :
5 Rounds of “The Chief” (155/105)
Max Calorie row

Tuesday October 31, 2017 'WOD 10-31-17'

S/S
2 PC +1 Front Squat
New set every 2 minutes for 10 minute ( 5 Rds)
WOD
18- Thrusters 75/55
15- Box Jumps 24/20
12- Ball slams 30/20
9- Toes to bar
18 minute AMRAP

Monday October 30, 2017 'WOD 10-30–17'

S/S
Back Squat
5@75%
3@80%
1@85%
Walk out @110%
5@75%

WOD
For Time
15-12-9
Deadlift 185/125
Burpee
Rest 3:00
12-9-6
Deadlift 225/155
Lateral burpee over bar
Rest 3:00
9-6-3
Deadlift 275/185
Bar facing burpee
Score total time

Friday October 27, 2017 'WOD 10-27-17'

Clean And Jerk
2-2-2-2-2
New set every 2 minutes
Be progressive in weight. Quick singles no touch and go.

2-2-2-2-2
High Pulls work up and o heaviest Pull

WOD
“Swinging Annie”
For Time:
50-40-30-20-10
Hand to hand swings 53/35
Double-unders
Ab mat sit-ups

Thursday October 26, 2017 'WOD 10-26-17'

Bench Press

5-5-5-5-5  new weight every 2 minutes

Strict Shoulder Press

5-5-5-5-5  every 2 minutes

tricep triangle Push Ups

7×7

biceps 28 method

 

Wednesday October 25, 2017 'WOD 10-25-17'

S/S
Front Squat
3-3-3-3-3
New set every 2:00
2 second pause at the bottom of each rep
Performance and Fitness
12 Minutes – 4 times through circuit
#1 – 7 Front squat (off the deck) @ 70-80% of heaviest set on front squats
#2 – 40 Double unders (80 singles)
#3 – 7 Strict pull-ups (scale as needed)

Tuesday October 24, 2017 'WOD 10-24-17'

Tuesday 10-24-17
6 HSPU
Rest 1 minute
5 HSPU
Rest 1 Minute
4 HSPU
Rest 1 minutes…..down to 1

WOD
As many rounds as possible in 20 minutes
2 Rounds of Cindy
1 Round of DT
(Cindy = 5 Pull-ups, 10 Push-ups, 15 Air squats)
(DT= 12 Deadlift, 9 Hang power cleans, 6 Push jerk 155/105)
* 1 Round = (2 Rounds of Cindy + 1 Round of DT)
* Score total rounds + reps after last round completed

Monday October 23, 2017 'WOD 10-23-17'

Power Snatch + Overhead Squat
(2-2-2-2-2)
New set every 2:00
Progressive
– Quick singles no touch and go
Snatch Pull
(2-2-2-2-2)
New set every 1:30
– Use loading from last set of snatches across
WOD
For Time
21 Power snatches 115/75
21 Burpees
15 Overhead squats
15 Burpees
9 Squat snatches
9 Burpees

Friday October 20, 2017 'WOD 10-20-17'

S/S
Jerks from rack or spotter arms 7×1

WOD
Performance
15-12-9
Front squat 95/65
* Run 400m B/T sets
Rest 5:00
12-9-6
Front squat 135/85
* Run 200m B/T sets
Rest 5:00
9-6-3
Front squat 185/115
* Run 100m B/T sets