In addition to being the official CrossFit Surmount mascot, Luke often provides coaching as well! Endurance workouts begin March 18! CrossFit Surmount Boot Camp is appropriate for folks from all walks of life! CrossFit Surmount coaches focus on improving an athlete's mobility and range of motion. Join us Saturdays from 11 to 11:45 am for a FREE Community Workout!

Workout of the Day (WOD)

Muscle ups. Yup, muscle ups.

The lunchtime crew at work!

The lunchtime crew at work!

WOD for Wednesday, April 16, 2014

WODs at 6, 7, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm

What did you most enjoy: double unders, wall crawls, mountain climbers, sit-ups, or rowing? I enjoyed them all!

Congratulations to all of you who achieved a baseline dead-lift PR. Just imagine what you’ll be able to lift by the end of the strength cycle!

Endurance athletes completed 2 rowing tabatas, with a 4-min rest between sets. Talk about gruesome.

If there’s enough interest, I’m considering offering a Monday/Wednesday endurance session (in addition to Tuesday/Thursday session) beginning in May of June. Uhm, let me know if you’re interested!

Skill
Muscle-up progressions

Coach Paul will be attending all sessions, and will teach you muscle up progressions. He’s just that nice.

Conditioning

AFAP

Option A

30 muscle ups 

Rest 2 minutes

40 burpee box jumps (30/24)

Rest 2 minutes

50 back squats and/or front squats @ 135/113

Option B

25 muscle ups 

Rest 2 minutes

30 burpee box jumps (24/20)

Rest 2 minutes

40 back squats and/or front squats @ 115/103

Option C

20 muscle ups 

Rest 2 minutes

20 burpee box jumps (20/17)

Rest 2 minutes

30 back squats and/or front squats @ 95/63

Choose the option that best allows you to complete the required reps at the required weight (if possible). You may scale muscle-ups, e.g., jumping muscle ups. You may also complete 1 dip + 1 pull-up for each muscle up.

The bar will begin from the floor.

Subtract 4 minutes from your finishing time.

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource

The CrossFit Journal is a fitness, health and lifestyle publication dedicated to the improvement of athletic performance and quality of life. The searchable Journal archives run from April 2002 to the present and contain over 2,200 high-quality PDF articles, videos and audio files covering diverse topics including exercise technique, nutrition, injuries and rehab, equipment, coaching, and much more.

The CrossFit Journal provides a forum for elite coaches and athletes and fitness professionals from around the world, as well as beginners, new athletes and people simply looking to improve their health and fitness. All are welcome to discuss the articles in our comments section, where members of our community offer advice and collectively advance the science of fitness and performance.

New material is published on a daily basis, with the CrossFit Media Team traveling the world to provide exclusive coverage of special events and stories. Top trainers and coaches present their ideas, and everyone is welcome to submit articles and videos of interest to the community.

The CrossFit Journal is the modern manual of fitness and health.

~ Courtesy of CrossFit Inc. 

News, Happenings, and Insights

CrossFit Surmount will soon be doubling in size! Details will be provided soon.

 

 

 

CrossFit Surmount

Do you have additional questions about CrossFit, Foundations, Boot Camp, or upcoming Events? We'd very much enjoy hearing from you!