November 12, 2013 WOD Strength Clean Pull 5×3- absolute heaviest possible! Conditioning 5 rounds for time: 21 kb swings 14 lateral over the bar burpees 7 hang squat clean RX 70/53 135/85 LV2 53/44 95/65 LV1 44/36 65/35 or 30/20 DBs
Nov 2013
Grace- she is a fun one 🙂 check out this chick do it…or you can watch this gorilla do it here are some tips pace yourself (notice how methodical she is- not jetfueling the start…that will bite you in the butt later.) Once you start hitting a breaking point and you begin to slow down aka reaching failure….don’t go all the way. In other words, if you can do 5
Nov 2013
“Every day we are faced with some type of conflict, or some type of confrontation…and how you manage that determines the quality of your day, and the quality of your week, and therefore the quality of your life. Fear management is everything” If you have ever got in a fight and it didn’t turn out in your favor, it wasn’t because you were not good at kicking or punching like
Squat time. November 7, 2013 WOD Strength Front Squat/Back Squat 3 x 7/13 ** Perform 7 front squats then 13 back squats. NO REST Between. Use around 55% of 1RM back squat ** Conditioning 2 rounds of: In 3 minutes complete AMREP of DUs In 2 minutes complete AMREP of Wallball In 1 minute complete AMREP KB Swing RX 20/14 70/53 LV2 14/12 53/44 LV1 10/8 44/36
Nov 2013
The Accountability Effect. It is a simple solution. Put it all on the line. Make new choices. Practice. Show up, don’t quit. Shape your habits and then let them shape you. Amazing job to all of you who took that first step and entered the challenge. In that sense you are all winners. It does not matter how many points you got, the point is that you took the initiative to
November 1, 2013 WOD Strength 7×1 Split Jerk Heviest Possible Skill HSPU Practice Conditioning 1000m Row 50 thrusters 50 toes2bar RX 45/35 LV2 35/25 LV1 25/15 30thrusters 30t2b
Oct 2013
The art of a low information diet. It is a hard diet to follow, especially in today’s over informed world. It is easy to get overwhelmed with all the content out there. Especially since everyone has an opinion, and tell you they are right…that’s why it is called an opinion 😉 (For example just type “best way to loose weight” or “investment strategy” into Google and you can spend the
We have thrown up some content from Kelly Starrett on stretching, how to deadlift properly, and all the such. But this really is the ultimate guide to understanding the entirety of his principles. It is kind of like the old saying, give a man a fish, feed him for a night, teach a man to fish, feed him for a lifetime….same thing here. Except instead of fish, you get a
What better way to start the weekend then with a couple thousand paces. We look forward to seeing ya’ll there tomorrow morning @ 9am October, 26 2013 WOD Trail 5K @ Eames Way School in Marshfield, MA (don’t go to the Marshfield in Kentucky….we will not be there)
When you here the word protein powder, there are a few interpretations that come to mind. One might spark an image of this guy. GNC and those late night infomercials have done a good job to develop that perception. Walking into a sports supplement store these days can feel more like entering a candy shop…full of colorful powders in neon tubs But I ask you to delay that idea and re-consider.
Strength Good Morning 4×5 heaviest possible Midline accumulate 90 sec L-Sit on paralettes Conditioning 4 rounds for time 10 sumo deadlift high pull 10 bar facing burpees RX 115/75 LV2 95/55 LV1 65/35
Oct 2013
You don’t move. You exercise. You don’t strengthen. You isolate and tone. You don’t play. You go through the motions. You don’t eat food. You ingest calories. You don’t jump, push, throw, and run etc. You curl, extend and flex. You don’t research your body. You research articles on someone else body first and foremost. You don’t own your body. You own apparel. You don’t have a practice. You have
JUST SQUAT October 19, 2013 WOD Strength BB Reverse Lunge 4×5 each side Conditioning 5 rounds in 2 minutes sets 100m Farmers Walk then in time left over complete as many ring pushups as possible score equals total pushups RX- 70/53 Lv2- 53/44 LV1- 33/36
Oct 2013
It’s Friday! You worked all week, made healthy meals, hit the gym, ran errands, did laundry, walked the dog, and cleaned the house. Now, you think, it’s time for a reward – Happy Hour. So, do you ditch the diet and savor a sweet syrupy mudslide while popping pieces of fried calamari and gossiping with friends? Or do you go home and slump into your couch with a bowl of
http://media.gymnasticswod.com/nakapedia/v00057/v00057i.mp4 Sometimes it is beneficial to go back to the basics (even if you are a pro) in order to better understand how to progress…take a step back to move forward. In this progression, Carl breaks down a proper strict Pull Up on the bar and identifies proper positions as well as common faults. While this may seem like a simple strength base movement, it’s important to maintain control of
Oct 2013
October 10, 2013 WOD Strength Power Snatch w/ 3 second pause below knee 7×2 Behind Neck Push Press 4×3 Heaviest Possible Conditioning For time complete sets of 30-20-10 pistols toes to bar med ball clean RX 20/14 LV2 14/12 LV1 10/8
Oct 2013
Non-beneficial stress is a terrible waste. Not only does it decrease immune function, shorten your lifespan, and impair sexual performance, it can also destroy your sleep. Perhaps the most common reason people report not being able to sleep is that they don’t know how to clear their mind and stop worrying. Deep breathing exercises like Art of Living, pranayama yoga, meditation, and other methods can do wonders for helping your brain shut down,
Oct 2013
Greg Glassman (the guy who is responsible for this whole CrossFit thing) when asked how does CrossFit make you better, he responded to the eager “Fast Company” reporter, “we fail on our margins of experience” In other words if you have never done a handstand pushup before, then you are barking up the wrong tree if you expect to be able to casually kick up against a wall and
October 4, 2013 WOD Plyometrics In 20 min. establish a 1rm box jump Conditioning In teams of two complete: row 2000 100 pushups row 1500 75 pushups row 1000 50 pushups row 500 25 pushups RX and LV2: reps above LV1: 1600m row, 60 pushups, 1200m row, 40 pushups, 800m row, 20 pushups
October 3, 2013 WOD Strength Pull Up 4×5 heaviest possible Rest 60 seconds Bar Dip 4×5 heaviest possible Rest 60 seconds (if using a band only that which will allow a max of 5 reps….don’t hold back) Conditioning complete for time, sets 21-15-9 of kb swing toes to bar shoulder to overhead
Sep 2013
watch this episode “The episode is dedicated to “debunking” some of the confusion in the world between setups for dead lifting and olympic style weight lifting. Remember, the rules of physiology remain the same. Best position of the spine is best position of the spine. The key understanding the differences between the movements however, lies in in understanding what happens after the bar moves to the hip. It doesn’t hurt
Sep 2013
Running…walking…jumping- it matters how you do it. Did you know you take about 2000 steps for every mile you walk. Its true, you do. Your joints are build to last you until you are 110. That is billions of cycles of movement (steps, jumps, flips, kicks). If you get in the habit of walking like a duck or running like a baby giraffe, then you are going to have an
September 27, 2013 WOD Strength In 15 minutes, establish 1RM RX Squat Clean LV2 Power Clean LV1 Deadlift and Clean Pull Skill Turkish Get Up Conditioning 6 rounds for time 30 double unders 20 air squats 10 pushups rest 60 seconds in between each set
We’ve always known that eating fresh fruits, vegetables and nuts have tremendous health benefits. But do you know what these benefits are? Learn 100+ facts about these 25 well-known foods. September 25 2013 WOD Strength RX: Snatch Balance 7×2 LV1: Heaving Snatch Balance 7×2 LV2: Overhead Squat 4×4 Conditioning In 1 minute complete AMREP of rope climb- sub with hand climb from floor rest 1 minute In 1 minute complete AMREP
September 24, 2013 WOD Strength Close grip bench 5×3 (Tempo 3321) Heaviest possible Skill Ring hold w/ 3 sec negative 3×5 Conditioning 10-9-8-7-6-5-4-3-2-1 Deadlift Burpee RX 1.5x BW LV2 BW LV1 3/4 BW
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