Jul 302014
 

Iron Will Times

Kettlebells4kids is a fundraiser we are participating in to help support those in need.  It is an awareness building event, powered by Horizons for Homeless Children, a non-profit organization dedicated to improving the lives of homeless children and their families across Massachusetts.  This is a real opportunity to change the direction of children’s lives…children who at no fault of their own are fighting an uphill battle.  I started a team for this event and you can join our team (HERE).

This Saturday is our PR’s for Pat Event.  We’ll run two heats/classes (10am and 1130am) for the day so everyone gets a chance to come show some support.  If you can please take a minute to read his story and donate (HERE).

Nikita will be able to come out to our gym for two separate Olympic Weightlifting Classes every other Friday!  Nikita is a Russian Master of Sport and a great coach.  It’ll be $25 for a class that will be about 2 hours long, one at 1pm and one at 4pm.    It’ll start next Friday Aug 8th if there are enough people signed up.  This is a rare opportunity and shouldn’t be missed.  Please contact (heath@crossfitironwill.com) as soon as possible to secure a spot on the 8th.

-

WOD

for time:

30-24-18-12-6

-overhead walking lunges (55#/35# plates)

-pull ups

Mark R

Mark R. in Portugal

 Posted by at 12:01 am
Jul 292014
 

FGB

3 rounds of:

-wall ball (20#/14#)

-sumo deadlift high pull (75#/55#)

-box jump (24″/20″)

-push press (75#/55#)

-row (cal)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

lori

Lori leading by example!

 Posted by at 12:01 am
Jul 282014
 

The CrossFit Games season is over.  What a great year!  Check out the final results (HERE).

-

WOD

for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

-thrusters (155#/110#)

-deadlifts (155#/110#)

-burpees

photo 2

synchronized wall balls

 Posted by at 12:01 am
Jul 262014
 

ESPN did a great job broadcasting the Games live yesterday!  It’ll be back on tonight on ESPN2! Don’t miss it.

-

Schedule for Today

10am, 11am, 12pm: CrossFit Classes

1pm: Mobility Class

-

WOD

as many rounds as possible in 10 minutes

-5 strict hand stand push ups

-10 box jumps (24″/20″)

-15 kettlebell swings (53#/35#)

strict MU

Nice job on the strict MU work yesterday!

 Posted by at 12:01 am
Jul 252014
 

What do you think about all the CrossFit Games action so far?  Does anyone feel bold enough to announce their prediction for the top 3 men and top 3 women for the 2014 CrossFit Games??

-

Partner WOD

as many reps as possible in 5 minutes

-strict muscle ups

as many reps as possible in 5 minutes

-shoot throughs

as many reps as possible in 5 minutes

-toes to bar

as many reps as possible in 5 minutes

-100 meter row

note: only one working member at a time

class

Fun run!

 Posted by at 12:01 am
Jul 242014
 

Iron Will Times

Hey Everyone, please do your best to be here on Saturday Aug 2nd to show your support for Pat Padgett!  He’s from Ludlow and would love to see some support from his hometown!  He has dropped into CFIW numerous times and I know a lot of you have meet him or watched him compete at Regionals.  Check out all the info (HERE).  He is accepting donations to help with his medical bills especially since he’s unable to work for the next 6 months or more while he battles cancer.

-

Karen

for time:

-150 wall balls (20#/14#)

crazy

Crazy Cam!

 

 Posted by at 12:01 am
Jul 232014
 

Iron Will Times

We have a lot of action going on in August!  Check out our News and Events section on the left hand side of our website and some  of our prior posts!  I hope to see a lot of you joining these events and helping the local community out!

Check (THIS) out!  Anyone want to join me?

The first two workouts listed below are crazy and will be our challenge workout for today.  Gentlemen, if you can do King Kong asrx then it is your wod.  Ladies, if you can do Queen Kong asrx then it is your wod.   If you are unable to do King or Queen Kong asrx then the 3rd workout is yours today.  I’m not a fan of creating totally different workouts for different people but I’ve been wanting to post some Kong action and this is how it’s going to go down!

-

Challenge WOD

for the gentlemen

King Kong

3 rounds for time:

-1 deadlift (455#)

-2 muscle ups

-3 squat cleans (250#)

-4 handstand push ups

-

for the ladies

Queen Kong

3 rounds for time:

-1 deadlift (325#)

-2 muscle ups

-3 squat cleans (185#)

-4 handstand push ups

-

Offical WOD for Today

3 rounds for time:

-10 deadlifts (225#/185#)

-15 chest to bar pull ups

-10 squat cleans (135#/95#)

-15 hand release push ups

CF Bear

The Ludlow bear was recently found deadlifting at CFIW!

 Posted by at 12:01 am
Jul 222014
 

Iron Will Times

Please take some time today to read through whats going on with Pat Padgett and his battle with Cancer (HERE).  He is a native of Ludlow and a fellow CrossFitter.  We will be doing Pat’s WOD on Saturday August 2nd.  There is a donation page set up for him (HERE) or you can donate at CFIW on the 2nd.  I’ll ensure 100% of our funds are sent directly to him.  He can use our help so lets step it up and let him know he is part of our family.

-

WOD

10 minute cap

5 sets of 5 L-pull ups

rest 5 minutes

as many rounds as possible in 10 minutes

-100 burpees

-30 shoulder to overhead (135#/95#)

pat affiliate

Lets help build his spirits through our support!

 Posted by at 12:01 am
Jul 212014
 

WOD

5 rounds for time:

-200 meter run

-20 kettlebell swings (70#/53#)

The CrossFit Games starts this Wednesday!!!

 Posted by at 12:01 am