Dec 2013
There is a model used in the business world called the Diffusion of Innovations. However you don’t have to wear a suit and work in a corner office to understand this model. You do however have to learn how to turn off your lizard brain (the part that controls fear and stops us from walking up to that cutie in the bar 😀 ) and be willing to step out of
Dec 2013
Dec 2013
Hey, It is almost Christmas, and this chick is named Christmas! Whata-ya-no. Not to mention she is pretty bad ass athlete. Check her out! December 24, 2013 WOD Strength 5-5-5-5-5 Snatch Grip Press (behind the neck) rest 90 seconds between sets Conditioning For time: Row 1000m 30 overhead squat 30 knees to elbow RX 95/65 LV2 75/45 LV1 55/25
Dec 2013
It’s party time! And that means we actually get to get gather in something other than Reebok nanos and sweaty gym clothes! Yahoo!! The festivities start at 7pm and will be going on until the first person falls off one of the box jumps….don’t let that be you! Bring an appetizer and we will provide the social lubrication. Don’t forget about the Yankee Swap- gifts under $25 (perhaps a jump
December 19, 2013 WOD Strength 1a) Close grip bench press 4×6 – heaviest possible Rest 60 seconds 1b) Pendlay row 4×6 – heaviest possible Rest 60 seconds 2) Ring/Bar dips 3x ME (max effort) Conditioning 7 sprint rounds of: 300m row 12 ring push up 12 abmat sit up Score equals fastest and slowest times combined.
Dec 2013
You: eey Maaa! Whats Neural Gliding? Ma: IDK… But it ‘ill help ya snatch more good. December 18, 2013 WOD Strength 1) 1 power snatch + 1 hang power snatch- In 10 minutes work up to heaviest complex 2) EMOM for 7 minutes perform complex with weight used above Conditioning CrossFit Games Open WOD 11.1 In 10 minutes complete as many rounds as possible 30 DUs 15 power snatch
Anyone looking for some simple and health packed meals to fit into the holiday scene? Check out these tasty recipes that Coach Caitlin pro tested for you. Check out her Google+ for 3 easy recipes to add to your repertoire The WOD is just as much of mental session as it is a physical one. Get in the Zone with Barbell Shrugged crew. December 17, 2013 WOD Strength High Bar Back Squat
Dec 2013
There are a lot of reasons to eat what we eat…there are reasons for health and wellness, for culture and heritage, for ideologies and morals, just to name a few. There are also a lot of opinions out there in the internet world, and as long as you stamp PHD or “certified personal trainer” after your name, you can develop yourself as an expert. But in many cases, biases
Dec 2013
ElfYourself Do you ever get annoyed with your coach? Are they to serious sometimes? ….”I don’t care that my arms are not locked out!” Well if this is you, this video will act as some comedic relief. Sit back and get ready to point and laugh. December 14, 2013 WOD Strength Deadlift 3×10 heaviest possible Conditioning 5 rounds for time: 10 kb cleans from floor 5/side 20 wallballs 30
Dec 2013
Rest, it is part of the program. Too many CrossFitters (even those of us who have been doing this a while) get caught up in overtraining. Don’t be afraid to schedule in a deload day once per week, or a deload week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint. If you’re killing yourself every
December 11, 2013 WOD Strength 1) In 12 minutes work up to a heavy complex of: 1 snatch (squat) + 2 hang snatch (above knee) 2) Every minute on the minute for 6 minutes, perform complex from above with weight established from above Conditioning For time, complete the following 10 power snatch 25 kb swing 8 power snatch 25 kb swing 6 power snatch 25
Dec 2013
Hey, what is funny about poor position? Nothing is funny about poor position…..but this video that Coach Caitlin found is. Check it! Greg and Ryan enjoying a Sunday bromance at the 8am mobility class News Flash- We got a PR Gong!! So next time you finally nail that 200# Clean, or your first strict pullup you can let the world know in style! However, there are some rules to
Dec 2013
Supplements are exactly what they are called- They are meant to “supplement” your diet….not make up for poor eating habits. You cannot pill pop your way out of eating junk food. However, there are some little tricks to help mitigate the thrashing you put on your body from some of the vices we all enjoy….like having some Milk Thistle to help cure a hang over. But if it is longevity and feeling
Dec 2013
Got any lower back pain in the morning? Are you achy when you wake up? Give this video a view. It very well could be an issue with the position or even the bed you are sleeping in. However there are some tricks you can focus on to bulletproof your ZZZzzz and wake up feeling more chipper. December 6, 2013 WOD Strength Pendley Row 5-5-5-5-5 ascend across all sets
Dec 2013
The Snatch….probably one of the most frustrating (and intimidating) movements we do in the box. But oh boy is it effective- power, speed, coordination, balance…you name it, the snatch covers it. There is a lot going on in the snatch. A crucial piece of the puzzle is the shrug. For both the clean and snatch the shrug will affect the bar path and your movement around the bar. Lack of the
Dec 2013
December 3, 2013 WOD Strength Clean Pull- In 15 minutes establish a heavy double Conditioning 13 minute AMRAP of 15 kb swing 12 wallball 9 burpees RX 70/53 20/14 LV2 53/44 14/12 LV1 44/36 10/8
Dec 2013
Hey, If you run into Travis, Mark, Jon, Caitlin, or Greg this week, make sure to give em a pat on the back for charging hard this weekend! Not only did they dedicate their Saturday to a WOD sesh, they did so for a good cause. Right on y’all! Strength In 12 minutes establish the heaviest possible complex of 1 push press + 1 push jerk
November 26, 2013 WOD Strength 1) In 10 minutes warm up to a heavy 3rm front squat 2) 4×3/6 front squat/back squat use weight established in #1 **rest 90 seconds between sets, NO REST between front/back squats** Midline Accumulate 90 seconds in L-Sit hold Conditioning in 10 minutes, complete as much work as possible of: 50 wallball 10 jumping pullups 40 wallball 20 jumping pullups 30 wallball 30
Nov 2013
Could the microbes that inhabit our guts help explain that old idea of “gut feelings?” There’s growing evidence that gut bacteria really might influence our minds. Here is a neat new health tidbit for you. Check out the full article here. It has an awesome video!! Microbes- Probably not the first thing that comes to mind when you think about improving your health. But in fact, you are made up mostly
Hey all! we got a new class starting this sunday @ 8am. It is a mobility and movement class. Mobility….a word you most likely have heard here at CF Magnitude. But it is more than some fancy fitness vocab your coach is throwing at you. Or is it? The CrossFit world has tricked us into thinking stretching is important…turns out that is not really the case.
Nov 2013
Got some pulling to do tomorrow folks, check out this article on improving your rowing technique (btw there are some videos on the second page if you don’t want to read) November 22, 2013 WOD Strength 4×4/8 Front/Back Squat- Ascend on every set Conditioning For Time: 750m row 30 Toes to bar 400m Run 30 Lateral burpee box jumps
Learn the ropes with this big man November 21, 2013 WOD Strength 1a) Press (strict) 4×5 rest 60 sec 1b) pull up (strict) 4×5 rest 60 sec Skill Rope Climb Conditioning EMOTM 20 minutes odd HSPU even 30 DUs
Nov 2013
So if you are like most of us, chances are you are locked to a chair or running around on your feet all day long. Perhaps by mid afternoon you are feeling a little geared up in the hips and lower back. That’s OK, it is normal. Here is a quick set of easy and calming stretches to help you restore your hips and release that annoying feeling you get
A big booo-yaah to Coach Hunter who threw down at the Ghetto Games this past weekend and Ryan W. who threw down last weekend. Also, it’s official – Ryan H. is a CrossFit level 1 Trainer now! Ryan’s level of commitment to CrossFit over the last year has certainly paid off. Congrats buddy! November 18, 2013 WOD Skill Turkish get up Strength In 15 minutes, establish a 2RM Dead
Nov 2013
Many foods you can find in your grocery stores have been heavily promoted as being healthy, when they are nothing more than junk foods. Here are 9 foods that recommend you NEVER eat. November 14, 2013 WOD Strength Front/Back Squat 4×5/11 use absolutely heaviest weight Conditioning Tabata Pull Up rest 1 minute Tabata Wall Ball rest 1 minute Tabata Row (calories) rest 1 minute Tabata Push Up (no hand
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