CrossFit Goodland will be open to the public as of Monday, November 2. Thats less than a week away! If you would like an intro session please contact me at firstname.lastname@example.org to schedule. I will be putting all the finishing touches on the gym this week. It is an amazing feeling to see everything coming together. Get ready for great things. Today's WOD For time 40-30-20-10 rep rounds of 2 pood kettle bell swingsdouble-undersGHD Sit-ups post time to comments.
The standing shoulder press is a nasty strength exercise. Not only does it require a massive effort from the shoulders, but also the core and legs come into play for stabilization and support. A strict press involves no knee bend and is therefore a slow grind to the finish, but locking out a big PR overhead is a great feeling. Check out this video series from the main site for some form pointers… Rip teaches the press 1… wmv mov Rip teaches the press 2… wmv mov Rip teaches the press 3… wmv mov Thanks to… read more →
Today CFHQ linked us to the CrossFit main site! It is also my birthday. I think a gym is a pretty sweet present. Who wants to rage? Today's WOD for time: 1000m row25 burpees750m row50 burpees500m row75 burpees
Today Spenser and Amber dropped by for a workout. Amber is a gymnastics coach up in SLO and has a very strong handstand. The handstand is a great tool for training balance, strength, and focus. A strong handstand is a sure sign of a well rounded athlete. Gymnastics are one of the key components of CrossFit. Movements such as pushups, pullups, kipping, handstands, ring work, etc… all fall into the category of gymnastics. These motions promote excellent body control and are great to combine with metcon or weightlifting in WODs.… read more →
Today Jack, the building manager, informed me that construction will be done on Saturday. All I have left to do is finish building the equipment and put on the finishing touches. This means I can finally move into my office, and stop living in an office/art studio/laundromat. Also shirts are in! Goodland apparel is the perfect fashion item to take off before raging on a WOD. Today's WOD Jeremy 21-15-9 rep rounds for time of overhead squat 95lb men/65lb womenburpees post time to comments
I will be building all the equipment and organizing the space this week. If anyone wants to work out or help out don't hesitate to contact me. Also shirts just came in today, I haven't picked them up yet, but if you want one email me. Today's Workout The Bear (click for video) 5 rounds for max load *clean-front squat-shoulder to overhead-back squat- shoulder to over head-ground… *repeat cycle for 7 reps without setting the bar down. post loads to comments:
As of today CrossFit Goodland is going live and will be updated daily with free workouts, information, and media. It was so fun to hit the first WOD last weekend. The last few pieces of equipment are filtering in and we should be ready for operation within a week or 2. If anyone wants to hit a Free WOD with me email me at email@example.com to schedule, I would love to have some company. Today's WOD: Back Squat3-3-3-3-3 post loads to comments
(Every time you CrossFit a sweat angel gets its wings…) Well we still dont quite have all of the equipment yet, but we did get enough work done this week to hit the first WOD at CrossFit Goodland. Heres to many more. Also a special thanks to Joe Lewis, Spencer Puente, Mike Enderle for helping out. I love you guys. Today's Workout For Time: 21-15-9calories on the rowerhandstand pushups post time to comments.
Equipment is ordered and should be here around the 16th. I can't wait to finish construction and start raging at CrossFit Goodland with all of you. This is the beginning of a beautiful thing.
Here are some pics of the new site. Construction has all ready started!