Saturday 12/16/17

CrossFit Peekskill – WOD The Why Post holiday party sweat fest. Lets get it going with a partner. 30 Minutes of moving and moving and moving. These holds are going to get tough so scale accordingly. WOD “Big Man Luke” (AMRAP – Reps) 30 min AMRAP, in teams of 2: Buy in: 4x400m relay (1 partner at a time, each partner runs 2) with remaining time: 100 calorie bike (non-working partner hold loaded barbell in front rack) 100 calorie row (non-working partner holds loaded barbell in top of deadlift) 50 alternating power cleans...

Friday 12/15/17

CrossFit Peekskill – WOD The Why I often get the question, What’s tomorrows workout? Are we snatching, I want to know when to rest? You know who you are and if you say you are going to rest whenever there are snatches then how do you expect to get better?? I am not talking about just getting better with snatches but I am assuming if you take this attitude with snatches because you hate them then you probably have this attitude with other aspects of your training/life. If you always avoid the things you hate or think are hard then you will never ever get better at anything and you will not accomplish anything you set your goals on. You will just keep going deeper into the rabbit hole and live a life of this cycle of oo I am not getting better maybe I need to start doing this. NO START DOING WHAT YOU HATE OR FEAR THE MOST AND WATCH HOW MUCH BETTER YOU GET. End Rant. WOD “Was It Supposed To Snow? (AMRAP – Reps) 3 Minute AMRAP: Power Snatches 95/65 -Rest 3 minutes- 4 Minute AMRAP: 8 snatches 115/80 8 T2B -Rest 4 minutes- 5 minute AMRAP: 5 snatches 135/95 5 T2B 100m sprint -Rest 5 minutes- 6 minutes: Find heavy Snatch Snatch Squat Snatch Power...

Thursday 12/14/17

CrossFit Peekskill – WOD The Why Olympic Lifting, Body Building, Plyometrics! What more could one ask for. Today is full of great movements to get you moving and making you fitter. Focus on perfect power cleans. Build to a heavy touch and go set. Breathe through. Todays WOD is going to get jumpy!! You might start to feel like a frog. Put your head down and work. Light weight hang cleans and then just keep moving. Scale the reps on the burpees and hops if you need too. Lateral movement/jumping is something many CrossFitters never work on, which is why it is so challenging. We will get better one hop at a time. Strength/Skill Strength/Skill: 15 minute EMOM: 1- 4 TNG Power Cleans 2- 8 Dumbbell Bent Over Rows 3- 6 Box Jumps…. challenge height of box if comfortable Record Heaviest Power Clean Weight for 4 Power Clean (Heaviest 4 rep TNG) WOD “It Feels Like Winter” (AMRAP – Rounds and Reps) 12 Minute AMRAP: 10 Hang Power Cleans 115/80 20 Bar Facing Burpees 40 Barbell...

Wednesday 12/13/17

CrossFit Peekskill – WOD The Why The name says it all. We are going for big sets here. Pushing ourselves to go unbroken. If the weight seems too high or the reps too much we will scale accordingly. Those double unders are going to take extra concentration and those wall balls/KB Swings are going to take some grit. With the push ups and pull ups there will most likely be some breaking up so plan it out accordingly and get right back too it. This is all about work and pushing yourself! WOD “Unbroken challenge” (Time) For time: 100 DU’s 80 Wall balls 20/14 60 KB swings 53/35 40 push-ups 20 pull-ups Break during DU = 1 burpee Break during WB = 1 minute plank Break during KB swings = 50ft walking lunge Break during push-ups = 20 abmat sit-ups Break during pull-ups = 100 ft bear...
Zero Servings of Negativity

Zero Servings of Negativity

If you were to pick any of the coaches at CrossFit Peekskill to write about negativity and spreading happiness, who would your pick be?  Maybe Chloe, who is always smiling and giving out high fives?  Or how about Matt Strebel, who will stop mid workout just to ask an athlete how their day is going?  So why am I (Emily) writing about this?  When everyone knows that I am often the crankiest (I say focused!!) person at the gym!   Well…. I am actually very happy 🙂 And was recently inspired by a podcast that provided a “Recipe” for happiness.  There were a few main “ingredients” that really resonated with me.  All of which I usually try and follow on a regular basis.  This minimizes my stress, and I hope creates a little joy in others! The first ingredient is Zero Servings of Negativity.  What does this mean? Wake up each morning and START your day with a positive mindset.   The easiest way for me to do this is to forget about what you CANNOT control.  I do not spend my day focusing on things out of my control.  As my husband always says, Worry is like a rocking chair: it gives you something to do but never gets you anywhere.  It only adds stress to your day.  Focus instead on what you can control. Let’s say you wake up, check out the WOD in Wodify, and see a ton of burpees.  And you hate burpees.  Are you going to stress all day about going to work out and do burpees?  Or come into the gym and complain to your...