Thanksgiving Day WOD

Thanksgiving Day, 11.28.13

WOD:  Partner Filthy Fifty

50 Box Jumps (30/24)

50 Jumping Pull-Ups

50 KB Swings

50 OH Walking Lunges (45/25)

50 K2E

50 Thrusters (45/35)

50 Superman

50 Sit-Ups

50 Wall Balls (20/14)

50 Burpee Broad Jumps

50 Dbl Unders

50cal Airdyne

YOGA!

Festival of Trees & 11.25.13 WOD

2013 Festival of Trees

festivaloftrees.tristatehospital.org

CrossFit Rove has teamed up with Hay’s Produce, Frontier Company CAJO Cabinetry, and Infinity Management to bring you Tree #11 Traditions of the Season.  Enjoy some time with your family and support your local community.  Check out the website for event details!

Monday, 11.25.13

Warm-Up

SWOD:  Deadlift

5, 5, 4, 4, 3, 3, 2, 2, 1, 1, 1

WOD:  “Fight Gone Bad”

1min Max Effort Stations
WB Shots (20/14)
SDHP (75/55)
Box Jumps (24/20)
Push-Press (75/55)
Row (Calories)

-1min Rest-

STRETCH!

 

Don’t forget about the Thanksgiving Party & 11.21.13 WOD

Thanksgiving Party

When:  Saturday, Nov. 23rd at 5:30pm.

Where:  Robert & Sarah’s House (ask for directions)

What:  CrossFit Rove Thanksgiving Party!  There is a sign-up sheet at the box for appetizers, side dishes, and desserts.  Meat will be provided.

Who:  You and your family

Why:  Because we like hanging out with you!

Thursday, 11.21.13

Warm-Up

SWOD:  Bench Press Conga Line

WOD:

Buy-In- 24 Plyo Push-Ups

21-18-15-12-9-6-3

KB Swings

Knee-to-Elbows

Buy-Out- 1mile Airdyne Sprint

STRETCH!

Thanksgiving Party, Article by Erica Saint Clair & Monday, 11.18.13 WOD

Thanksgiving Party

When:  Saturday, Nov. 23rd at 5:30pm.

Where:  Robert & Sarah’s House (ask for directions)

What:  CrossFit Rove Thanksgiving Party!  There is a sign-up sheet at the box for appetizers, side dishes, and desserts.  Meat will be provided.

Who:  You and your family

Why:  Because we like hanging out with you!

You hate the band.

I get it. It feels like a show of weakness. It feels like the blatant symbol of “I can’t”

For weeks, months maybe even years you feel like you are branded with the band. Heading over to the place where they hang every time a WOD is announced with pullups.

Those damn pullups.

Why? Why do they have to be so hard? Why haven’t you figured out the kip yet? Why can’t you do them yet? Why did that other guy just walk on in from the street and get to crank them out?

You secretly hate and admire that guy at the same oddly conflicting time.

When will you get to say farewell to the band? When will you get to finally feel like you “can”?

It seems like doing your first pullup is like a stamp of validation. Then, and only then, are you a true CrossFitter.

Sure, getting a pullup and saying goodbye to the band in your first WOD is a major achievement. In fact, let’s not downplay it – for those of you who struggle and fight for the pullups, it is a downright epic moment.

But it isn’t the end all be all. It doesn’t make you a CrossFitter. It doesn’t mean you are all of a sudden capable of great things.

You were all of that far before your chin rose above the bar. Committment, community, the desire to conquer your fears and weaknesses – that makes you a CrossFitter.

Drive, desire, determination – that is what makes you capable of great things. Not some color of rubber wrapped around an iron bar.

Remember that next time you begrudgingly head over to grab a band.

It will come. With time, like all good things, it will come. But until then, keep you head up. It isn’t a symbol of “can’t” it is a symbol of “someday I will”.

band hate

#crossfit #wod #inspiration #fitness #determination #pullups #ICan

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Monday, 11.18.13

Warm-Up

SWOD:  Seated Press, 5×5

Hero WOD:  “Rahoi”

12min AMRAP

12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar-Facing Burpees

STRETCH!