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[-] WOD 091829

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Gang, its Lexie’s last day on the coaching staff so this workout is for her!  She will be working out at 8am and hanging out til the 9:30am so come and give her a hug and say bye!  See you then.

Metcon (Pulse Zone Yellow / Red)

“Lexie Special”
Team of 3
15min Amrap
30 Snatches 75/55
15 Handstand Pushups
30 T2B
15 Handstand Puhsups

 

[-] WOD 091828

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Learning a new movement today.  Have fun!  In todays workout it will be more of a cardio base and you will need to keep up with your total reps throughout the entire workout.

Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
“Pure Cardio”
5 rds of
1min Ski Erg Cals
1min Wallballs (20/14)
1min Row Cals
1min Double Unders
1min Rest

 

[-] WOD 091827

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We have new dates up on the board that you NEED to add to your calendars!  We will also be adding a guys night since the ladies get theirs.

Todays metcon will be two parts, the same movements will be used in both and the same total reps will be performed in both but there will be two different rep schemes.  Be sure to record your time for each round individually, excluding the rest as you will have two different scores to record.

Weightlifting

Power Clean+Hang power Clean+High Hang Power Clean

Metcon (Pulse Zone Yellow / Red)

Metcon (2 Rounds for reps)
Metcon 1

For Time:
21-15-9
Pull Ups
Push Ups

– at 5 mins begin workout 2 –

Metcon 2 (Time)

For Time:
27-18
Pull Ups
Push Ups

 

[-] WOD 091826

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This is Lexie’s last week coaching with us, she has accepted a job working with LuLu and her last day will be this Saturday.  We will do donuts and mimosas at 9am so that the 8 oclocks and 930ers can come by and say bye.  See yall there.

Weightlifting

Back Squat (5×5 @ 75%)

Metcon (Pulse Zone Yellow / Red)

Metcon (Time)
27-21-15-9
OHS (135/95)
cal row

 

[-] WOD 091824

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I hope everyone has a great week this week!
The Mazzawi’s are running the New York marathon to benefit pancreatic cancer, they have a donation page and a pretty big goal so if you feel led to donate a few bucks then I know they would be appreciative and it would help them get to their goal.  https://www.crowdrise.com/o/en/campaign/project-purple-inc-nyc-2018/marty-mazzawi?utm_campaign=ocdonate&utm_medium=facebook&utm_source=crowdrise

Weightlifting

Snatch ((7×3 @75-80%))

Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
AMRAP 12:
2-4-6-8…
Power clean (185/125)
*30 yard sled pull after each set (90#/60# on sled)

Count your cleans toward your score.  The transition will be important here so hustle to the sled and back to the bar!

 

[-] WOD 091822

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Hello weekend!!

Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
“Limitless”

RX
Teams of 3:
AMRAP 7:
150/100 Calorie Bike
Max Clean and Jerks (95/65)
Rest 3 Minutes
AMRAP 6:
120/80 Calorie Bike
Max Power Snatches (75/55)
Rest 3 Minutes
AMRAP 5:
90/60 Calorie Bike
Max Thrusters (65/45)

RX+
Teams of 3:
AMRAP 7:
150/100 Calorie Bike
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 6:
120/80 Calorie Bike
Max Power Snatches (115/80)
Rest 3 Minutes
AMRAP 5:
90/60 Calorie Bike
Max Thrusters (95/65)

 

[-] WOD 091821

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Todays wod will be a little blast from the past, Im not sure of the day but we did this sometime last year.

Weightlifting

Bent Over Row
Superset:
4×12 bent over barbell row (increasing)
4×12 Glute ham raise (you can use a partner and do these from the floor)

Record your bent over row weight.  Upper body will move some, it is what it is but try and do these as strict as possible.  Coaches give a little room here but not too much.

Metcon (Pulse Zone Yellow / Red)

Metcon (Time)
“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

 

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The weekend is in sight yall!  Did or is anyone signing up to run the Lanier Under the Lights 5k??  We will be running Saturday.  Message me and let me know whos running with me!  You can message me at chris@crossfitpure.com

Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
16 min Amrap
1 Mile Run
Max Rounds of “Cindy”

Just count your reps of “Cindy” for your score.

Core Work

Core / Stability
5 rds
1 min Hang
1 min Handstand hold

– rest as needed b/t sets –

This can be scaled to the bottom of a ring row hold for the hang and or a front plank for the handstand hold or even a top of the press hold with dumbbells.

 

[-] WOD 091819

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We are running the Lanier Under the Lights 5k again this year!  I would love all of you to join me on the run.

Margaritaville at Lanier Islands is doing some great stuff for this year’s race, and LOTS of new light displays will be added to the race course!  As always our 5K winds through 3.1 miles of towering Christmas light displays as part of Lanier Islands ‘Magical Nights of Lights’ before vehicle tours start on Nov 20th.  Each night we start the 5K Run/Walk at 5:45pm which is right at dusk. Runners and walkers alike will enjoy seeing the light displays, Christmas music playing on the course, and don’t forget the Santa Claus bobble head dolls for our overall and age group awards.

TWO RACE DATES:

  • Saturday, November 10th

&

  • Sunday, November 11th (Probably running this day!)
A couple of coaches notes for today:
1 –  We lifted heavy the last two days and have already trained some pulls with snatching and pulling the bar from the ground for yesterdays metcon.  Go off of feel for today deadlift, it is not meant to be a max 5 rep but more of a perfect form 5 rep that feels just as perfect.
2 – The metcon is meant to be a sprint throughout the row/bike/run and a fast pace on the dubs that is sustainable.  This means that you might need to slow down a bit on the rope and break it up into manageable sets to complete them as effeciently as possible.  If you go too hard here then it will be really hard to recover and you will end up fumbling around with the rope more than you wish.

Weightlifting

Deadlift (5×5 building in weight)

Metcon (Pulse Zone Yellow / Red)

Metcon (2 Rounds for reps)

Metcon (2 Rounds for time)

For Time:
20/15 Cal. Row
50 Double Unders
20/15 Cal. Bike
50 Double Unders
Run Big Lap (300m)
50 Double Unders
20/15 Cal. Bike
50 Double Unders

– Rest 3mins Repeat –

Record each rd

 

[-] WOD 091818

By: 0

We want to thank you guys for being a part of our CrossFit Pure community and want to do all we can to better serve you.
It was great seeing so many faces on Wodify today.  If you guys would continue to post your scores to the Wodify coachboard, we think it will enhance everyone’s experience and help us be fitter.
The coachboard/whiteboard can be a really fun place to compare workouts and encourage each other on the progress being made.  Be sure to jump in from time to time and like your friend’s performances or give them a shoutout. It’s fun to compete regularly with others you know who can push you each day!

Keep up the hard work and we are pumped you are a part of the Pure community.
Let us know if you need anything or any way we can improve your experience. ……..

Weightlifting

Push Jerk (8×2 working sets, increasing weight.)

Metcon (Pulse Zone Yellow / Red)

Metcon (Time)
12-9-6
Front squat (185/125)
S2OH