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 –
CrossFit – Fri, May 26
Announcements Saturday, May 27th is Murph at Mallard CrossFit! Join Dominic and your Mallard Team at 6:30, 8:30 or 10:30am. There will be multiple options
CrossFit – Thu, May 25
Announcements Saturday, May 27th is Murph at Mallard CrossFit! Join Dominic and your Mallard Team at 6:30, 8:30 or 10:30am. There will be multiple options
CrossFit – Mon, May 22
Announcements Saturday, May 27th is Murph at Mallard CrossFit! Join Dominic and your Mallard Team at 6:30, 8:30 or 10:30am. There will be multiple options
CrossFit – Sat, May 20
Announcements Saturday, May 27th is Murph at Mallard CrossFit! Join Dominic and your Mallard Team at 6:30, 8:30 or 10:30am. There will be multiple options
CrossFit – Fri, May 19
Announcements Saturday, May 27th is Murph at Mallard CrossFit! Join Dominic and your Mallard Team at 6:30, 8:30 or 10:30am. There will be multiple options
CrossFit – Thu, May 18
Announcements Saturday, May 27th is Murph at Mallard CrossFit! Join Dominic and your Mallard Team at 6:30, 8:30 or 10:30am. There will be multiple options
CrossFit – Wed, May 17
Announcements Saturday, May 27th is Murph at Mallard CrossFit! Join Dominic and your Mallard Team at 6:30, 8:30 or 10:30am. There will be multiple options
CrossFit – Tue, May 16
Mallard Crossfit – CrossFit “Better than Yesterday” In a normal sleep period, a person experiences four to six sleep cycles Metcon (Checkmark) 3 sets: 10-12
CrossFit – Sat, May 13
Mallard Crossfit – CrossFit “Better than Yesterday” Sunlight can improve sleep quality by increasing the production of Melatonin Metcon (AMRAP – Rounds and Reps) 18
CrossFit – Fri, May 12
Mallard Crossfit – CrossFit “Better than Yesterday” Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones.
CrossFit – Wed, May 10
Mallard Crossfit – CrossFit “Better than Yesterday” Squats improve our ability to jump. BACK SQUAT MAX DAY! Back Squat (Every 2:00 x 7 (3-3-2-2-1-1-1)) Should
CrossFit – Tue, May 9
Announcements This week is MAX OUT week for back squat and strict press. Mallard Athletes, you have worked so hard to learn the correct form
CrossFit – Mon, May 8
Announcements This week is MAX OUT week for back squat and strict press. Mallard Athletes, you have worked so hard to learn the correct form
CrossFit – Fri, May 5
Mallard Crossfit – CrossFit “Better than Yesterday” 104.3 calories are burned on average every mile when running at a 10 minute pace. Metcon (AMRAP –