12
30
2013

It’s Hard

If you want a thing bad enough to go out and fight for it, to work day and night for it, to give up your time, your peace and sleep for it… if all that you dream and scheme is about it, …and life seems useless and worthless without it… if you gladly sweat for it and fret for it and plan for it and lose all your terror of the opposition for it…if you simply go after that thing that you want with all your capacity, strength and sagacity, faith hope and confidence and stern pertinacity…if neither c...

12
29
2013

Uncommon WOD – 123013

CrossFit 1.0 Fitness Workout of the Day A. Four sets of: Push Press x 6-8 reps Rest 60 seconds Romanian Deadlift x 6-8 reps @ 3010 Rest 60 seconds B. For Max Reps/Calories: 3 Minutes of Rowing (Calories) 1 Minute of Rest 3 Minutes of Kettlebell Swings 1 Minute of Rest 3 Minutes of Thrusters CrossFit 2.0 Performance Workout of the Day A. In eight sets or less, build to a heavy Jerk B. For Max Reps: 3 Minutes of Box Jumps (24″/18″) 1 Minute of Rest 3 Minutes of Kettlebell Swings (24/16 kg) 1 Minut...

12
26
2013

Uncommon WOD – 122713

CrossFit 1.0 Fitness Workout of the Day A. Three sets of: Good Mornings x 8-10 reps @ 3011 Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2111 Rest 45 seconds Alternating Lateral Lunges x 8-10 reps each leg @ 2010 Rest 45 seconds B. 4 rounds of: 10 Deadlifts 10 Front Squats 10 Burpees CrossFit 2.0 Performance Workout of the Day A. Four or Five sets of: (Full or Power) Clean x 1.1.1 (rest 10 seconds between singles) B. 4 rounds of: 10 Deadlifts 10 Front Squats (165#/115#) 10 Burpees *Court...

12
26
2013

Uncommon WOD – 122613

Fitness & Performance Workout of the Day A. Four sets of: Front Racked Alternating Reverse Lunges x 8-10 Reps @ 10X1 Rest 90 seconds Weighted Pull-ups @ 2110 Rest 90 seconds B. For time: 40 Wallballs 20 Pull-ups 30 Wallballs 15 Pull-ups 20 Wallballs 10 Pull-ups 10 Wallballs 5 Pull-ups *Courtesy of CrossFit Invictus

12
23
2013

A Few Announcements

Uncommon Nation – we have a few announcements:   #1 – We have finalized our schedule starting January!  We are adding a 9:00am Monday – Friday, changing the midday class to Noon everyday, & adding a 6:00pm on Monday & Tuesday.  These changes are reflected in Zen Planner. #2 – We have added some Open Gym times as well.  We do have some Open Gym Guidelines.   #3 – Just a reminder – Membership renewals for all our current members will renew at t...

12
23
2013

Uncommon WOD – 122413

We want to wish you & your family a Merry Christmas!! *After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Wall Walk, then 1 Wall Walk + 2 Clean,  then 1 Wall Walk + 2 Clean + 3 Front Squats, etc. The WOD is complete when the 12 Thrusters are completed. – 1 Wall Walk – 2 Clean (95/135) – 3 Front Squats (95/135) – 4 Sumo DeadLift High-Pull (9...

12
22
2013

Uncommon WOD – 122313

Fitness Workout of the Day A. Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Dumbbell Floor Press x 6-8 reps @ 20X1 Rest 60 seconds Jump Rope Technique x 45-60 seconds Rest 60 seconds B. For time: 1000 Meter Row 50 Kettlebell Swings Performance Workout of the Day A. Six sets of: Power Clean x 1.1.1 (rest 10 seconds between singles) Rest 20 seconds Box Jumps x 10 reps Rest 2 minutes B. For time: 1000 Meter Row 50 Kettlebell Swings *Courtesy of CrossFit Invictus