[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY DEBBIE!!! [/vc_column_text][vc_single_image image="8513" img_size="large" alignment="center"][vc_column_text] 12 DAYS UNTIL CHRISTMAS! 11-12 days until we feast again...so let's continue to make solid nutritional choices ....as it's the foundation of your development in this sport, and the foundation for a healthy life....AND train hard! [/vc_column_text][vc_column_text]Today our four-round Monday is a...
[vc_row][vc_column][vc_single_image image="8547" img_size="medium" alignment="center"][vc_single_image image="8561" img_size="large" alignment="center" onclick="custom_link" link="https://www.gmrxclearwater.com/wp-content/uploads/2021/12/2022-CrossFit-Open-Guide-for-GrandMastersRx.pdf"][vc_single_image image="8560" img_size="large" alignment="center" onclick="custom_link" link="https://www.gmrxclearwater.com/wp-content/uploads/2021/12/2022-practice-schedule.pdf"][vc_single_image image="8559" img_size="large" alignment="center" onclick="custom_link" link="https://www.gmrxclearwater.com/wp-content/uploads/2021/12/PAST-CROSSFIT-OPEN-WORKOUTS.pdf"][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]
[vc_row][vc_column][vc_single_image image="8508" img_size="large" add_caption="yes" alignment="center"][vc_column_text]It's Benchmark Girl Day! But first, we start off with an EMOM style drill to merge jump ropes and moderate loaded BB DL. Next up, today is the first time you'll do "Jackie". Jackie is a CrossFit Benchmark Girl. Benchmarks are used to assess your progress....
[vc_row][vc_column][vc_single_image image="8503" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Using a Wall Ball and having extended work times in your warm-up will spice things up on this strength-biased day. Our lifts for the day are a KB Goblet Squat to a box, a Dbl DB Push Press, and a BB DL. Alternate movements are easy...
[vc_row][vc_column][vc_single_image image="8498" img_size="large"][vc_column_text]IT'S MONDAY! And IT'S PEGGY'S BIRTHDAY! Happy Birthday, Peggy! [/vc_column_text][vc_text_separator i_icon_fontawesome="fas fa-dumbbell" i_color="custom" add_icon="true" i_custom_color="#dd3333"][vc_column_text]After a solid warm-up, we'll start the day with our typical four-rounder. Today you'll see: Pushups Power Cleans Step-Ups and here we go..."Ground to Overhead". This is something you'll see in the Open, as...
[vc_row][vc_column][vc_single_image image="8489" img_size="large"][vc_column_text]Let's get our butts in gear today!! Let's go! After a little Bench Press to start the Friday off right, we delve right into our metcons: ANNIE! Yes, this traditional CrossFit BenchMark Girl is short and fast. Move quickly! 15 minute cap. Our compare to times for this...
[vc_row][vc_column][vc_column_text]It's December! The last push toward the end of 2021...and opening the door to 2022. I thought this was funny - meme I found on Instagram:[/vc_column_text][vc_single_image image="8484" img_size="large"][vc_column_text]This was of interest to Ed and me because of the threat of Omicron, the talk of booster on booster on booster, and...
[vc_row][vc_column][vc_single_image image="8480" img_size="large"][vc_column_text]Post-holiday BLAHHHHHHH! We're expecting it! Too much turkey, pie, and ...pie! So let's get to it. Nothing too difficult as far as skill level today - just grunt work, which will be good for blowing off the first food holiday of the end of the year. Our four-rounder...
Great workout for our Friday after Thanksgiving! We'll start with an Open Prep EMOM, followed by some core work. Finally, another team workout - but a LONG ONE: 20 MINUTES! Adding in a row, which will be a challenge - and a complex. Let's be on point with set up...
[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY ANDY A - ON THURSDAY! [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="8422" img_size="large"][vc_column_text]Wednesdays are strength days. You will have a barbell in your hand most of the day - what a glorious day! We'll start with a BS/FS combo for our squat. Work into a clean and jerk - for...