CrossFit Cayman

Saturday April 6, 2019

broshot — Sat, 06 Apr 2019 02:04:17 +0000

Workout of the Day:

In teams of two, with one partner working at a time, complete the below for time:

100 Power Clean 95/65

75 Push Press 95/65

50 Box Jumps

Run 800 meters as a team

The post Saturday April 6, 2019 appeared first on CrossFit Cayman.

Friday April 5, 2019

broshot — Fri, 05 Apr 2019 02:14:02 +0000

Workout of the Day:

5 Rounds for time:

20 Weighted Walking Lunges (one dumbbell)

40 Double Unders

10 Toes to Bar

The post Friday April 5, 2019 appeared first on CrossFit Cayman.

Thursday April 4, 2019

broshot — Thu, 04 Apr 2019 01:58:42 +0000

Workout of the Day:

For time:

Row 1000 meters

30 Overhead Squat 135/95

Run 1080 meters (Camana Bay Hill Run)

Then:

Spend 15 minutes working on the Skills of your choice.

The post Thursday April 4, 2019 appeared first on CrossFit Cayman.

April Athlete of the Month: Kieron O’Rourke

broshot — Wed, 03 Apr 2019 18:40:19 +0000

Name: Kieron O’Rourke

Age: Even the Paleontologists cannot come to a consensus on this one. So, let’s just go with “Indeterminate”.

Hometown: The Brac

How long have you been CrossFitting? Years ago, I had personal
training with Tarasa when she was operating out of a local gym. In spite
of her general demeanor and Drill Sargent like tactics, I joined the initial
CrossFit Cayman Box in 2010.

What is your favorite WOD/Exercise? I think that most of us naturally
prefer exercises that we find easier to perform( although I have noticed
some Masochists around the Gym). I suppose that Pull-ups are a favourite and I can appreciate that Thrusters are a great overall exercise. Having
said that, the combination of Pull-ups and Thrusters in Fran is
horrendous. Squat clean thrusters are also a great overall exercise.

What is your least favorite WOD/Exercise? My least favourite aspect of CrossFit is the presence of David Gordon and John Meghoo. They are
always preening and constantly crowing about achieving new Personal
Bests. Very annoying. My worst exercise would be running, running and,er running. Overhead squats are probably the most difficult for many
people and I sub those with front squats.

What is your previous workout/athletic background?
A Fortune Teller once told me that I had been a Decathlete in a previous
life. I am a bit suspicious of that. I may have misheard and she likely used the word “Obsolete”.

What was your first experience at CrossFit Cayman like?
It was likely very daunting but the members were all very friendly and
there was a very good atmosphere at the old Industrial Park Box.

What results have you seen since CrossFitting? CrossFit has been both physically and psychologically rewarding. I do like the class workout
concept ( well, save for Gordon and Meghoo). Any exercise tends to
improve one’s emotional well being and that is certainly true of CrossFit. A personal highlight was going from having average pull-ups to being
able to execute a strict Ring Muscle up. Matt effectively taught me the
strict Ring Muscle up in one 30 minute personal training session.
Although I do not maintain a strict diet, subconsciously and over time, one just ends up eating better by being around those who do and by
learning what is largely good from a food perspective.

What do you do to get yourself through a tough workout (mental thoughts, tips and tricks, etc.)? Sometimes mental thoughts shall as
reviewing the corners of certain Racetracks. Mostly though, it’s largely
inaudible profanity.

What’s your favorite aspect about working out at CrossFit Cayman?

Generally, just realizing that the WODs have been carefully selected and
the Class training concept definitely encourages people to push their
limits. Having pleasant and like minded people around is a huge plus.

What advice do you have for someone thinking about joining
CrossFit Cayman? Jump in with both feet ( or, if you can walk on you
hands, just use those). Also, be patient and select about how much you
can do and how far you should push yourself. Age, general fitness, diet
etc all play a huge role in CrossFit and if you have to moderate or scale
something, do so. The correct form is usually more important than lifting the heaviest weight and it is fundamental to avoid injuries.

The post April Athlete of the Month: Kieron O’Rourke appeared first on CrossFit Cayman.

Wednesday April 3, 2019

broshot — Wed, 03 Apr 2019 02:14:10 +0000

Workout of the Day:

For time:

Run 400 meters

15 Deadlifts 315/205

8 Muscle-ups

Run 400 meters

10 Deadlifts

6 Muscle-ups

Run 400 meters

5 Deadlifts

4 Muscle-ups

The post Wednesday April 3, 2019 appeared first on CrossFit Cayman.

Tuesday April 2, 2019

broshot — Tue, 02 Apr 2019 01:51:05 +0000

Workout of the Day:

21-18-15-12-9-6-3 reps for time:

Thrusters 65/45

Box Jump Overs

The post Tuesday April 2, 2019 appeared first on CrossFit Cayman.

Monday April 1, 2019

broshot — Mon, 01 Apr 2019 03:43:30 +0000

Workout of the Day:

Back Squat 2-2-2-2-2-2-2 (build to a heavy set)

Then:

For time:

70 Burpees

60 Sit-ups

50 Kettlebell swings (53/35)

40 Toes To Bar

30 Handstand push-ups or Push-ups

The post Monday April 1, 2019 appeared first on CrossFit Cayman.

Saturday March 30, 2019

broshot — Sat, 30 Mar 2019 02:42:02 +0000

Beach WOD: (Partner WOD)

200 Meter Swim

Station 1: 100 Air Squats

Bear Crawl to next station

Station 2: 100 Push-ups

Wheel Barrow Walk to next station

Station 3: 100 Sit-ups

Crab Walk to next station

Station 5: 50 Water Burpees

200 Meter Swim

*Both partners move from station to station together.

Class WOD:

In teams of two, with one partner working at a time, complete the following

Row 2000 Meters

75 Alternating One Arm Dumbbell Snatches

150 Sit-Ups

50 Alternating One Arm Dumbbell Snatches

75 Burpees Over Bar

Run 1 Mile

The post Saturday March 30, 2019 appeared first on CrossFit Cayman.

Friday March 29, 2019

broshot — Fri, 29 Mar 2019 01:57:15 +0000

Workout of the Day:

Front Squat 3-3-3-3-3

Then:

12-9-6 reps for time of:

225/155-lb. Squat Cleans

Muscle-ups

*Muscle up sub: 2 Kipping Pull-ups plus 3 push ups.

The post Friday March 29, 2019 appeared first on CrossFit Cayman.

Thursday March 28, 2019

broshot — Thu, 28 Mar 2019 00:51:15 +0000

Workout of the Day:

REMINDER: Holiday hours for today are OPEN GYM from 8am to 10am only.

For time:

Run 1000 meters

50 Wall-ball shots 20/14 pounds

100 Double unders

Run 800 meters

35 Wall-ball shots

70 Double unders

Run 400 meters

25 Wall-ball shots

50 Double unders

The post Thursday March 28, 2019 appeared first on CrossFit Cayman.