I was just informed that I was incorrect on my last blog. More than likely it was the flu, not a bronchial infection I had last week. Alright friends back to the grind this week and have I got a fun WOD for you. Today we are going to bust out 50 squats as fast as possible, really really pretty squats, with a nice depth of your cute little behind below your knees, mid-section engaged, chest, head and eyes neutral. Oh yeah, 5 Rounds of that adding in 3 Full-Depth handstand push-ups and 3 Ankles to bars. It reads like this.

WOD

50 Squats
3 Ankles to Elbows
3 HSPU’s
5 Rounds for time

Have fun

WOD
Today was my first workout since last Friday. I was layed up on the couch all day on Monday, Tuesday and Wednesday with some type of Bronchial Infection thing. I am currently in Denver and feeling about 90% better. I also went to Red Rock and did a workout on the steps. It was awesome. I believe that I am being dragged to some type of spin class tomorrow. So Monday will be my first CrossFit workout in 10 days. I am excited and a little scared, I’ll let everyone know how it goes.
1.5 Mile Run
50 Pull-ups
50 Sit-ups
1.5 mile run

1 Round for Time

I would like to give props to all my peepes who did all the wods this week while I was sick. Mike, Momo, Danielle and Jason all still busted their ass(es). I didn’t move from my couch for 3 days. It was hell. I ingested enough Cold-Eeze and herbal cough syrup for 3 people. I am about 80 % recovered now. So thanks for all the support, and especially thanks to whomever rented the sky-writing plane that wrote “GetWell Maxwell”, that was awesome!! Seriously , you guys are the best.

WOD;

10 Handstand Push-ups
10 30″ Box Jumps
9 HSPU’s
9 BJ’s
8 of each
7 of each
you get the picture, all the way down to 1 of each.

Today’s WOD is a leg-buster. I want those 50 squats done as fast as possible. Have a good workout and send me your times. By the way, I went ahead and named the workout after a good friend of mine.

WOD
400 M Run
50 squats
4 Rounds for time.

Root Down Fitness will be holding a free Kids Class at Arcadia Park in Scottsdale on Feb 27th at 2:00pm. The event will be open to kids (4-16 yrs old) and adults (adults are not only welcome to participate they are encouraged). The entire event should last about 30-45 minutes for the kids class, than we will have a healthy Bar-B-Que after for anyone who would like to stick around. The class agenda looks something like this 5-10 minute brief description of what Root Down Kids is all about. Long enough for the parents to understand but short enough for the kids to stay interested. Then a 5 Minute stretch, followed by 5-15 minutes of body movement and body-awareness drills. Next will be the WOD (Workout Of the Day) which lasts about 5-10 minutes then a cool-down stretch.
Please RSVP by contacting me through phone 602-578-1052 or e-mail (maxwell@rootdownfitness.com. Arcadia Park is on the SW corner of Indian School and 56th St. Call if you need questions or directions.

WOD

Scroll through the past workouts and find one ypu have done before and revisit it. Hopefully you have improved.

Finish Strong. This workout is a beast, to finish this WOD with intensity you will need to stay mentally strong. Let’s go into the weekend leaving it all on the gym floor. (That includes sweat, blood if necessary and yes Mike……Even puke)

WOD

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

1 Round for Time

By the way, hats off to Momo and Danielle for busting their ass during Baseline WOD’s yesterday.

Finish Strong. This workout is a beast, to finish this WOD with intensity you will need to stay mentally strong. Let’s go into the weekend leaving it al on the gym floor.

WOD

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

1 Round for Time

By the way, hats off to Momo and Danielle for busting their ass during Baseline WOD’s yesterday.

Today we are doing the Root Down version of Baseline, the baseline is a WOD that we re-visit ever so often to measure many of ther various points of improvement. Recovery, mastery of movements, lactic acid threshold and INTENSITY. I expect everyone to BRING IT today!!! Not only in the gym, but in everything you do today. Bring It!!

WOD
400 M Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

1 round for time.

Have a great day y’all!!

WOD

100 push-ups
100 sit-ups
50 push-ups
50 sit-ups
25 push-ups
25 sit-ups
10 push-ups
10 sit-ups
1 round for time.

Have a great day friends!!!!!

Unless you are Momo, below is your workout. Have a great day.

WOD

150 Burpee to Pull-Ups. First start a burpee directly under a pull-up bar. Then when you are in your jump of you burpee grab the pull-up bar overhead and pull yourself up to chin above the bar. Essentially do a pull up at the end of each burpee. 150 reps…