target practice

Janelle, one of Mismo’s gymnastic coaches, handles a 40 kg (max was 42.5 kg / 94 lb) for three reps with grace. Not bad, for her first time with heavy clean & jerks!

All We Do

Some of you following our workouts on your own or thinking about joining our gym, may from time to time wonder if “that’s all we do?” when you read the Workout of the Day.

From start to finish our members are working during an hour class.

For example, tomorrow’s Workout of the Day (WOD) will last 20 minutes. That leaves forty minutes in an hour class.

When members first come into the gym, they will complete three rounds of the CrossFit Warm-up. At the end of the warm-up, members will have completed 30 pull-ups, 30 dips (or push-ups), 30 squats, 30 sit-ups, 30 hip/back extensions, 60 windmills, and 60 seconds of the Samson Stretch.

We’ve added a some variants to the “standard” CrossFit Warm-up, but it’s all there and by the end of it, everybody is nice and sweaty.

Following the warm-up, which should take approximately ten to fifteen minutes, they will spend another fifteen to thirty minutes on Target Practice.

We have five arenas to choose from for Target Practice. They are weightlifting, still rings, handstands, rope climbing, and striking/defense. Members choose one arena to practice in for the one day, or they may choose to spend a couple days to a couple of months in the same arena.

During the Target Practice phase, members can go as hard or heavy as they want. For example, we’ve had some get personal records in weightlifting, or get their first muscle-up or rope ascent; however, the emphasis is on skill development.

Finally, we hit the WOD. The WOD is scaled, timed, and scored to maximize the intensity (horsepower) for each individual.

Maximizing intensity, maximizes results.

WOD 100114

Complete as many rounds as you can in 20 minutes:
10 knees to elbows
10 burpees
10 weighted walking lunges, 60 lb dumbbell

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