Workout, Happening, and Updates at MALLARD CROSSFIT

WOD

CrossFit – Mon, Oct 2

Announcements GEAR SALE! All Mallard shirts and hoodies are on BLOW OUT SALE! Stuff won’t last! Grab yours now! SHIRTS $10 HOODIES ONLY $20! )

CrossFit – Thu, Sep 28

Mallard Crossfit – CrossFit “Better than Yesterday” Trunk rotation exercises are important for back health. Metcon (No Measure) 20 min or 4 sets: 8-10 T2B

CrossFit – Wed, Sep 27

Mallard Crossfit – CrossFit “Better than Yesterday” Jumping and Landing are two vital exercises for longevity and preventing injury. Back Squat (Every 3:00 x 3

CrossFit – Tue, Sep 26

Mallard Crossfit – CrossFit “Better than Yesterday” Compound exercises (like power cleans) are a good way to work your whole body in one exercise. Metcon

CrossFit – Sat, Sep 23

Mallard Crossfit – CrossFit “Better than Yesterday” Exercise Boosts Performance and Confidence. Metcon (No Measure) 3 rounds on each machine: :10 sec easy into :30

CrossFit – Fri, Sep 22

Mallard Crossfit – CrossFit “Better than Yesterday” Exercise Gives You Energy. Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15

CrossFit – Wed, Sep 20

Announcements Baby Beatty Shower Saturday at 5pm! Guys, don’t make Andrew sit here with all the chicks! Bring a dish, a book and diapers. See

CrossFit – Mon, Sep 18

Mallard Crossfit – CrossFit “Better than Yesterday” More muscle mass=burning more calories while resting. Back Squat (Every :90 x 6 (3 Reps)) Build from 75%

CrossFit – Sat, Sep 16

Mallard Crossfit – CrossFit “Better than Yesterday” Your body does not care it’s the weekend. Work out anyway. Metcon (No Measure) 15 min (3-4 rounds):

CrossFit – Fri, Sep 15

Mallard Crossfit – CrossFit “Better than Yesterday” Even the smallest effort outside of your comfort zone is building strength in that area. Metcon (AMRAP –

CrossFit – Thu, Sep 14

Mallard Crossfit – CrossFit “Better than Yesterday” CrossFit recommends 5 workouts per week for best results. Push Press (Every :75 x 6 (4 Reps)) Build

CrossFit – Wed, Sep 13

Mallard Crossfit – CrossFit “Better than Yesterday” Results are achieved with consistent effort. Overhead Squat (Every :75 x 7 (3 Reps)) Build over all sets

CrossFit – Sat, Sep 9

Mallard Crossfit – CrossFit “Better than Yesterday” Laughing can relieve pain almost instantly to some degree. Power Clean (15 min to build to a heavy

CrossFit – Fri, Sep 8

Mallard Crossfit – CrossFit “Better than Yesterday” Laughter increases immune cells. Metcon (AMRAP – Rounds and Reps) 20 min AMRAP *split reps*: 60 Cal row

CrossFit – Thu, Sep 7

Mallard Crossfit – CrossFit “Better than Yesterday” Laughter can activate and relieve your stress response. Double DB or KB (Weight) Every :75 x 5 5

CrossFit – Wed, Sep 6

Mallard Crossfit – CrossFit “Better than Yesterday” Laughter can increase endorphins and stimulate heart, lungs and muscles. Metcon (No Measure) 15 min (3-4 sets) -5

CrossFit – Tue, Sep 5

Mallard Crossfit – CrossFit “Better than Yesterday” Laughter is proven to be as effective as some drugs for depression. JUST ASK YOUR BIRTHDAY COACH! He

CrossFit – Fri, Sep 1

Mallard Crossfit – CrossFit “Better than Yesterday” Increasing hip mobility helps you squat below parallel. Metcon (Weight) Every :90 x 6 (1 Hang power snatch

CrossFit – Thu, Aug 31

Mallard Crossfit – CrossFit “Better than Yesterday” Eating the rainbow of fruits is the best way to get antioxidants. Metcon (No Measure) 20 min (4-5

CrossFit – Wed, Aug 30

Mallard Crossfit – CrossFit “Better than Yesterday” Replacing electrolytes in hot conditions or long workouts speeds up recovery. Push Press (Every :75 x 7 (3

CrossFit – Tue, Aug 29

Mallard Crossfit – CrossFit “Better than Yesterday” Replacing protein after working out helps aid recovery. Deadlift (Build to 75% of 1 rep max for 3

CrossFit – Fri, Aug 25

Mallard Crossfit – CrossFit “Better than Yesterday” Interval training is an excellent way to build aerobic capacity. Metcon (Checkmark) Before WOD: Conga style on machines:

CrossFit – Thu, Aug 24

Mallard Crossfit – CrossFit “Better than Yesterday” 30 min of walking after dinner helps beat the munchies. Metcon (Checkmark) 3 sets: 8 IYT 8 Good

CrossFit – Tue, Aug 22

Mallard Crossfit – CrossFit “Better than Yesterday” The 3 Macronutrients are Protein, Carbs, Fat. Metcon (AMRAP – Rounds and Reps) 30 min AMRAP: 15 Burpees

CrossFit – Sat, Aug 19

Mallard Crossfit – CrossFit “Better than Yesterday” The core is strongly involved during major lifts, like the squat and the over head press Metcon (No

CrossFit – Thu, Aug 17

Mallard Crossfit – CrossFit “Better than Yesterday” Neck stress (in core work) may be reduced by pushing the tongue against the pallet of the mouth

CrossFit – Wed, Aug 16

Mallard Crossfit – CrossFit “Better than Yesterday” Sit ups are more effective with a mental concentration on the contraction Power Clean (Every 2:00 x 5

CrossFit – Tue, Aug 15

Mallard Crossfit – CrossFit “Better than Yesterday” The core must be trained in flexion, extension and rotation Front Squat (Every :90 x 6 (3 Reps))

CrossFit – Mon, Aug 14

Mallard Crossfit – CrossFit “Better than Yesterday” High repetitions low resistance exercise develops core endurance Metcon (Time) Intervals (6 min, 8 min, & Then last

CrossFit – Sat, Aug 12

Mallard Crossfit – CrossFit “Better than Yesterday” Average American healthspans are in the high 60s Metcon (No Measure) 4 sets: 5 strict pull-ups (add weight

CrossFit – Thu, Aug 10

Mallard Crossfit – CrossFit “Better than Yesterday” Healthspan emphasizes the importance of not only living a long life but also living a healthy and productive

CrossFit – Wed, Aug 9

Mallard Crossfit – CrossFit “Better than Yesterday” Extending your healthspan means that you’re able to spend more years doing the things that you love. Metcon

CrossFit – Tue, Aug 8

Mallard Crossfit – CrossFit “Better than Yesterday” Healthspan supports the maintenance of both health and functional capacity Metcon (No Measure) 15 min or 3 sets:

CrossFit – Sat, Aug 5

Mallard Crossfit – CrossFit “Better than Yesterday” Fruits and vegetables contain important vitamins, minerals and plant chemicals. Metcon (Checkmark) 15 min or 3 sets: 8

CrossFit – Thu, Aug 3

Announcements Long socks for rope climbs on Fridays partner WOD! Mallard Crossfit – CrossFit “Better than Yesterday” Green fruits help make your bones and teeth

CrossFit – Wed, Aug 2

Mallard Crossfit – CrossFit “Better than Yesterday” A half-cup of figs has as much calcium as a half-cup of milk. Front Squat (Every :75 x

CrossFit – Tue, Aug 1

Announcements Tuesday’s workout requires the use of bikes and the ski erg. We will be starting in different stations for bigger classes. If you have

CrossFit – Sat, Jul 29

Mallard Crossfit – CrossFit “Better than Yesterday” Endurance Training provides Increased metabolism as physical tasks can be completed for longer. Metcon (Calories) AMRAP 2 min

CrossFit – Fri, Jul 28

Mallard Crossfit – CrossFit “Better than Yesterday” Cardiovascular training requires a minimum of 30 minutes, 3 times a week to guarantee increased aerobic capacity in

CrossFit – Thu, Jul 27

Mallard Crossfit – CrossFit “Better than Yesterday” Endurance training will help you to build stamina. Metcon (No Measure) 15 min or 3 sets: 3-5 bar/ring

CrossFit – Wed, Jul 26

Mallard Crossfit – CrossFit “Better than Yesterday” Muscular endurance is the ability of your muscles to work continuously without getting tired. Split Jerk (Every :75

CrossFit – Tue, Jul 25

Mallard Crossfit – CrossFit “Better than Yesterday” Cardiovascular endurance is the ability of your heart and lungs to fuel your body with oxygen. Front Squat

CrossFit – Mon, Jul 24

Mallard Crossfit – CrossFit “Better than Yesterday” Endurance exercises improve the health of your heart, lungs, and circulatory system Metcon (Time) 3,500m row *Every 500m

CrossFit – Sat, Jul 22

Mallard Crossfit – CrossFit “Better than Yesterday” Recovery increases blood flow to muscle tissue. Power Snatch (Every :75 x 6 (1 Hang Power Snatch +

CrossFit – Thu, Jul 20

Mallard Crossfit – CrossFit “Better than Yesterday” When we rest, and especially while we sleep, muscle damage from training is repaired, leading to muscle growth

CrossFit – Wed, Jul 19

Mallard Crossfit – CrossFit “Better than Yesterday” With active recovery, you increase blood flow to your muscles and remove toxins from your body that build

CrossFit – Tue, Jul 18

Mallard Crossfit – CrossFit “Better than Yesterday” Active recovery involves low-intensity exercise –– like walking or swimming –– after higher-intensity workouts. Skill Work Metcon (Checkmark)

CrossFit – Fri, Jul 14

Mallard Crossfit – CrossFit “Better than Yesterday” With better muscle coordination overall body mechanics are improved The Seven (Time) 7 Rounds For Time 7 Handstand

CrossFit – Thu, Jul 13

Mallard Crossfit – CrossFit “Better than Yesterday” 60% of people who weight train get an average of 7 hours or more of sleep per night

CrossFit – Wed, Jul 12

Mallard Crossfit – CrossFit “Better than Yesterday” Resistance Training Helps Control Body Fat. Skill Work (No Measure) 15 min or 3 sets: 5 strict pull-ups

CrossFit – Tue, Jul 11

Mallard Crossfit – CrossFit “Better than Yesterday” Maintaining flexibility and balance, can help you remain independent as you age. Front Squat (Every :75 x 7

CrossFit – Mon, Jul 10

Mallard Crossfit – CrossFit “Better than Yesterday” Improved muscle strength and tone helps to protect your joints from injury. Split Jerk (Every :75 x 6

CrossFit – Sat, Jul 8

Mallard Crossfit – CrossFit “Better than Yesterday” Vitamin C is an antioxidant. It is important for your skin, bones, and connective tissue. Metcon (No Measure)

CrossFit – Fri, Jul 7

Mallard Crossfit – CrossFit “Better than Yesterday” Vitamin C Combined With Iron Leads to Better Absorption Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile

CrossFit – Thu, Jul 6

Mallard Crossfit – CrossFit “Better than Yesterday” Vitamin C helps strengthen our immune system and may help lower blood pressure. Split Jerk (Every :75 x

CrossFit – Wed, Jul 5

Mallard Crossfit – CrossFit “Better than Yesterday” Vitamin C (ascorbic acid) is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen

CrossFit – Tue, Jul 4

Mallard Crossfit – CrossFit Open Gym Day! Come grab a workout or work on strength/technique! Surprise WOD on the Whiteboard!

CrossFit – Mon, Jul 3

Announcements Mallard CrossFit will be open for the 4th of July from 8am to 10am for an OPEN GYM. There will be a workout on

CrossFit – Sat, Jul 1

Announcements Mallard CrossFit will be open for the 4th of July from 8am to 10am for an OPEN GYM. There will be a workout on

CrossFit – Fri, Jun 30

Announcements Mallard CrossFit will be open for the 4th of July from 8am to 10am for an OPEN GYM. There will be a workout on

CrossFit – Thu, Jun 29

Announcements Mallard CrossFit will be open for the 4th of July from 8am to 10am for an OPEN GYM. There will be a workout on

CrossFit – Wed, Jun 28

Announcements Mallard CrossFit will be open for the 4th of July from 8am to 10am for an OPEN GYM. There will be a workout on

CrossFit – Tue, Jun 27

Announcements Mallard CrossFit will be open for the 4th of July from 8am to 10am for an OPEN GYM. There will be a workout on

CrossFit – Fri, Jun 23

Mallard Crossfit – CrossFit “Better than Yesterday” Avocados are rich in fiber. Hero WOD French (Time) 1 mile run 50 Deadlifts (185/135) 1 mile run

CrossFit – Thu, Jun 22

Mallard Crossfit – CrossFit “Better than Yesterday” Wine is said to raise HDL “good” cholesterol. Metcon (Weight) Every :75x 7: 1 Power clean + 2

CrossFit – Wed, Jun 21

Announcements Mallard Team-A couple quick announcements. Thursday 6pm class will be cancelled for this Thursday the 22nd for a coaches meeting. Friday all day will

CrossFit – Tue, Jun 20

Announcements Mallard Team-A couple quick announcements. Thursday 6pm class will be cancelled for this Thursday the 22nd for a coaches meeting. Friday all day will

CrossFit – Mon, Jun 19

Announcements Mallard Team-A couple quick announcements. Thursday 6pm class will be cancelled for this Thursday the 22nd for a coaches meeting. Friday all day will

CrossFit – Sat, Jun 17

Mallard Crossfit – CrossFit “Better than Yesterday” Athletes need 500mg/sodium per hour of exercise as a base for recovery. Metcon (No Measure) 10 min to

CrossFit – Fri, Jun 16

Mallard Crossfit – CrossFit “Better than Yesterday” Greek yogurt has 17g of protein per serving. Week 1 Hero WOD Friday! Klepto (Time) 4 Rounds For

CrossFit – Thu, Jun 15

Announcements Mallard Team! Beginning this Friday, for 8 consecutive weeks, your Mallard Coaches have selected a Hero WOD that will take the place of the

CrossFit – Wed, Jun 14

Announcements Mallard Team! Beginning this Friday, for 8 consecutive weeks, your Mallard Coaches have selected a Hero WOD that will take the place of the

CrossFit – Tue, Jun 13

Announcements Mallard Team! Beginning this Friday, for 8 consecutive weeks, your Mallard Coaches have selected a Hero WOD that will take the place of the

CrossFit – Mon, Jun 12

Announcements Mallard Team! Beginning this Friday, for 8 consecutive weeks, your Mallard Coaches have selected a Hero WOD that will take the place of the

CrossFit – Sat, Jun 10

Mallard Crossfit – CrossFit “Better than Yesterday” Vegetables are carbohydrates, but are not refined sugars. Metcon (Time) 800m run THEN 10-20-30: Alt DB step ups

CrossFit – Fri, Jun 9

Mallard Crossfit – CrossFit “Better than Yesterday” Reducing blue light within 1 hour of going to bed helps you fall asleep faster. Metcon (AMRAP –

CrossFit – Wed, Jun 7

Mallard Crossfit – CrossFit “Better than Yesterday” People with close friends have better health and less stress. Back Squat (Every :75 x 7 (3 Reps))

CrossFit – Tue, Jun 6

Mallard Crossfit – CrossFit “Better than Yesterday” Lentils are an excellent source of protein. Metcon (Checkmark) EMOM x 36: Min 1: 12/10 Cal ski Min

CrossFit – Mon, Jun 5

Mallard Crossfit – CrossFit “Better than Yesterday” You should be consuming at least .7g of protein per pound of LEAN body mass. Power Clean (Every

CrossFit – Sat, Jun 3

Mallard Crossfit – CrossFit “Better than Yesterday” Maintain muscle tissue and strength to contribute to better balance and coordination, and reduce the risk of falls.

CrossFit – Fri, Jun 2

Mallard Crossfit – CrossFit “Better than Yesterday” Strong bodies are linked to strong minds. Metcon (Time) 10 Rounds: Partner A: 30/24 Cal row Partner B:

CrossFit – Thu, Jun 1

Mallard Crossfit – CrossFit “Better than Yesterday” For longevity, muscle strength may be as important as aerobic exercise. Deadlift (Every :75 x 7 (4 Reps))

CrossFit – Wed, May 31

Mallard Crossfit – CrossFit “Better than Yesterday” Just 30 to 60 minutes a week of muscle-strengthening, or “resistance,” exercise increased life expectancy by 10 to

CrossFit – Tue, May 30

Mallard Crossfit – CrossFit “Better than Yesterday” Muscle is developed in its ‘repair phase’, when you’re resting and refueling, Metcon (AMRAP – Rounds and Reps)

CrossFit – Sat, May 27

Announcements Happy Memorial Day Mallard Team! Just a reminder that the gym is closed Monday for the holiday. See you all Tuesday. Mallard Crossfit –