Who knew this would be our last outdoor WOD for awhile?
6am Monday morning, Queen Elizabeth School track. A rainy morning, I wasn’t sure what to expect. Would I be left standing alone in the dark, cold rain? A shadow moved toward me. “Hello,” I offered. He walked right past without replying. Okay, not a CrossFitter, just another random early morning fitness aficionado.
Then the class started rolling in. Yeti, Motor, Shades, G-Money, Auto, Dauntless: the stalwart, hard-core morning crew. A few less than anticipated. Presumably the rain scared some of you fair weather fitness folks away. Shame on you. By the time we finished our warm up, the light drizzle had stopped entirely leaving us with a clear morning run.
Auto opted for the farmer’s carry option available to those unable to run. It was Motor’s first completed running WOD. Dauntless scored a big personal best as she ran the entire mile without once stopping to walk! In fact, she completed all the runs without a break. As Yeti observed, “Dauntless’ improvements demonstrate the difference between someone who hates running but has the grit to keep working on it and those who hate running and choose to avoid it.”
Little did we suspect that this was going to be our last WOD-Outside-the-Box for some time. Today we began hosting Zoom WODs instead where we can meet up virtually. They will be posted on this blog by 8pm each night so you know what equipment you’ll need for the following day’s workout.
Coming to our schedule soon:
Zoom WODs
Expect to be reunited with some old Empower friends from afar as technology allows us to overcome the barrier of distance to train together once again!
Drinks with Coach
Saturday’s 5pm starting this week I’m inviting you (virtually) into my living room for drinks with coach. If you’re lucky HeeHee will join us. Come have a drink with us and participate in some sophisticated dialogue and witty repartee.
Healing with HeeHee
HeeHee will shortly be using the Zoom platform to host more Laughter Yoga sessions for members.
Cooking with Coach
We are scheduling a Cooking with Coach series where you can join us in our kitchen from the comfort of yours and we can cook delicious meals together. Interested in hosting? If you’ve got delicious, healthful recipes to share and don’t mind hosting us in your home, please let us know.
Educational Series (proposed)
If interest exists, we’d love to host a series covering topics of interest to members. We love to discuss topics around fitness and nutrition but we also have among us members with expertise in many fascinating fields who we’d love to invite as guest lecturers. If you want it, we will offer it.
The Touch reports that our first Zoom WODs went well and Instagram posts from Empower members provide evidence of this. Great job everyone who joined in. Remember to register in advance so we send you the password to join us. One great thing about the circumstance is that Zoom has allowed us to invite back old Empower friends from afar. Tonight we saw the welcome return of our good friend Special!
Wednesday’s “Rest Day” Stay-at-Home/Zoom WOD is the Bear Complex Ladder.
Warm Up
3 Rounds Yoga Flow
Tech
Review the videos and come prepared, your coach will be asking you the difference between the barbell and dumbbell version of each lift!
| Movement | ||
| Deadlift | Barbell Version | Dumbbell Version |
| Hang Power Clean | Barbell Version | Dumbbell Version |
| Front Squat | Barbell Version | Dumbbell Version |
| Push Press | Barbell Version | Dumbbell Version |
WOD: Bear Complex Ladder
Minute 1: 1 Deadlift, 1 Hang Power Clean, 1 Front Squat, 1 Push Press
Minute 2: 2 Deadlift, 2 Hang Power Clean, 2 Front Squat, 2 Push Press
Minute 3: 3 Deadlift, 3 Hang Power Clean, 3 Front Squat, 3 Push Press
And so on until you cannot complete the complex inside a minute
Your score is the final minute successfully completed + reps completed in your final, incomplete minute
Use a barbell, dumbbells, kettlebells, backpack or broomstick for this workout and record load to notes. Please do not use flammable, explosive implements like propane tanks, only stupid people do that!
Cool Down
Dragon Pose/Pigeon Pose
Hip Cross Overs
Shoulder Pull Overs
Downward Dog
Child’s Pose