Mar 2014
To all those who competed, attempted, or even just showed up to support this year’s CrossFit Open, give yourself a serious pat on the back. You all deserve to be acknowledged for accepting a great challenge each week and elevating the CF Magnitude community. March 31, 2014 WOD Weightlifting Hang Snatch 7×1- work up to a heavy (but perfect) single for a day Conditioning 12 minute AMRAP of:
Mar 2014
Imagine for a moment that you are running a race. Your attention is focused on the movements of your body, the power of your muscles, the force of your lungs and the feel of the street beneath your feet. You are living in the moment, utterly absorbed in the present activity. Time seems to fall away. You are tired, but you barely notice. You are in a STATE OF FLOW…
Mar 2014
Alright folks, we are hitting the home stretch. three down, two to go. And this one is no short trip. In fact it might just be the hardest one yet. That’s OK though So in the past three Open WODs we saw only two movements each. 14.1 snatch & double under 14.2 overhead squat & chest to bar 14.3 deadlift & box jump 14.4…..well 14.4 is a little different. It
Mar 2014
Some comedic relief….but seriously, don’t be that girl/guy. March 21, 2014 WOD Strength Power Clean 4×5 touch and go (heaviest possible) Conditioning 4 rounds for time: 15 deadlift (bodyweight) 400m run
Mar 2014
here is one from the CrossFit archives….ol’ Greg Glassman goes over the Sumo Deadlift High Pull (SDHP). March 19, 2014 WOD Strength 1a) dip 4×5 heaviest possible rest 60 seconds 1b) pullup 4×5 heaviest possible rest 60 seconds Conditioning Row 500m then: 3 rounds of 15 sumo deadlifts high pulls 15 push ups then: 100 DUs
Mar 2014
Here is a pretty awesome post on Catalyst Athletics about weightlifting technique, practice, and the practical road map to mastery. It is important I believe to identify the stages of technical mastery so that aspiring technicians have some sort of roadmap to follow as they progress from neophyte to master technician. In CrossFit, we do not specialize in weightlifting. However we do pick up the barbell quite often. This article
Mar 2014
Take a peek at how one of the greatest weightlifters in Russian history, Dmitry Klokov, approaches the “Cluster”. Note his level of concentration before his attempt. Mind you he is attempting 418 pounds… March 17, 2014 WOD Strength In 15 minutes, establish a 3RM of: Rx – Cluster (squat clean thruster) Lv2 – Thruster Lv1 – Power clean + front squat + push press Conditioning For time, complete sets of
Mar 2014
Alright guys, fresh off the press, 14.3 is here. Deadlifts and box jumps. Easy enough right…. …well don’t get to comfortable, these two movements separate are not that bad, but when put together (as fast as you can), you got a recipe for a challenge. To get you prepped up for the challenge check out the content below. Firstly, watch the standards and pay attention how the athlete is moving.
Here is a pretty awesome guest post via Endof3 Fitness on some ideas for the youngsters. Some of them are funny, other playful, and some are quite insightful… Here are the first 10… 1.) The girls worth being with don’t really care about the size of your biceps. 2.) 99% of the supplements out there aren’t worth it. 3.) Don’t worry too much about “getting big”. 4.) Fitness should be
Mar 2014
Our first two cycles of the Wendler protocol are in the books and to know surprise, the numbers were huge. To be honest, bigger than anticipated! The community as a whole increased their strength by over 5,000 pounds in the squat, dead lift, and overhead press. Anyone can tell you, getting strong is no easy task. It takes dedication, determination, and consistency for starters. You also need a positive
Mar 2014
http://www.youtube.com/watch?v=k3qngoelEc0 On how to be healthy, strong, fit, happy and productive with the least amount of pain, suffering and sacrifice as possible, Mark Sisson of Marksdailyapple.com sits down here with Again Faster to talk about his views on the topics. Mark has become a prominent thought leader in world of health and his view on lifestyle revolves around the basics- happiness, activity, and self-dominance. check out his blog or tune into
Mar 2014
Are you partaking in the 2014 CrossFit Games Open this year? Want to know exactly where you rank -worldwide – in your Region – at CrossFit Magnitude? Check out this cool app that will let you do just that and more… Click HERE for App! March 6, 2014 WOD Weightlifting Snatch – Work up to a heavy single, then perform 1 every minute on the minute for 5 minutes Conditioning In 12
Mar 2014
INTENSITY. It’s the Magic Ingredient. Next time you move, sprint a little faster, lift a little more volume, stretch a little deeper, jump a little higher… …The human body is an adaptive machine. Apply the right stimulus and you will see the results. March 4, 2014 WOD Skill/Strength In 10 minutes, establish a 1RM Turkish get-up Midline Accumulate 90 seconds in an L-sit from pull up bar
Mar 2014
What is your first name and last initial? Kim V What is your age? 29 How long have you been CrossFitting for? almost a year What is your favorite WOD or movement? HSPU What is your least favorite WOD or movement? snatch Take us back to your first WOD…What was it, and how did it feel? one of my first was a deadlift wod, I used a light weight compared
Feb 2014
If you had the luxury of hitting 14.1 today, then you know just how brutal “brutal” can be. These WODs are built to test your fitness and break you down. If you want to stay on point for these up coming workouts, then refueling the tank is quite necessary. Here is a tasty one from PaleOMG. Post workout shakes are like getting rewarded after beating yourself into the ground
Feb 2014
Last night Open Workout 14.1 was announced live from CrossFit North Atlanta at 5 p.m. PT. For all you Games Open vets out there, this will be a repeat of the very first Open WOD…11.1. Watch below as Garret Fischer takes on Marcus Hendren in this classic CrossFit couplet! I want to congratulate everyone who decided to step in the ring and show the world how their fitness stacks up
Feb 2014
Today marks the start of the second cycle of the Wendler protocol. The goal for the next four weeks is to add up to 5 pounds to our upper body movement (press) and up to 10 pounds to our lower body lifts (dead lift and squat) and make it through another cycle. These small increments are in part what allows us to continually get strong over a long period
Feb 2014
Can you beat Jason Khalipa? Find out. Register for the 2014 Reebok CrossFit Games Open here: In the mean time….who can name these two lunging athletes? Bueller? Bueller? February 4, 2014 WOD Skill Snatch Balance- spend 15 minutes working up to a single around 70-80% of perceived 1rm Conditioning 1 minute ME kettlebell swing then: 5 minute AMRAP of: 20 dowel overhead squats 50 doubleunders 1 minute ME kettlebell
Jan 2014
We got another 5 ingredient throw together for ya’ll. Salmon and Avocado Pesto The What 1 can of wild caught Alaskan Salmon 1 avocado handful of fresh dill olive oil sea salt The How open can (most people use can openers) pit, slice and dice your avocado add both to a bowl chop up dill and add add a pinch o’ salt and a glug of olive oil (and a
Jan 2014
It’s officially Open season: sign up today for the annual opportunity to see how you stack up against athletes from around the world! If you are thinking “Whats the point, I don’t even compare” then we seriously wish for you to reconsider. Yes perhaps you may not be able to overhead squat 300lbs like Rich Froning. But that is not the point of the CrossFit Open. It is not only
Jan 2014
If you didn’t have a chance to make it to the ECC this weekend, it was a pretty awesome event. It is pretty amazing to see what some of the best athletes are capable of, and is also a learning experience to watch them tear it up. The comp was divided between an individual division and a team division. below are the results for the singles…as well as a sweet
Jan 2014
January 21, 2014 WOD Strength Dead lift – 1×3@70%, 1×3@80%, 1×3 or more@90% Conditioning Row – 4x500m Rest as needed Score equals slowest and fastest times combined.
Jan 2014
Alright guys, big even going on this weekend, The CrossFit Open is coming up soon and the big players are competing this weekend to see where everyone stands. If you have never been to a competition, this is a great way to kick it off. It is a fun and upbeat environment, with beer, and free stuff in tents, and handstand competitions. Also, watching the athletes perform is a pretty
Jan 2014
so here is one from the CrossFit archives. This video has some good info on the press, and why it is such a strong movement. Take in some of the points Matt Chan is putting out there and use it in your training tomorrow. See if it makes a difference. January 20, 2014 WOD Strength Press 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% 2) push press- 3
Jan 2014
Jim Wendler’s 5/3/1 powerlifting system is rapidly growing into one of the most popular powerlifting and strength building training routines on the planet. Several years ago, most powerlifters ran the Westside Barbell system. Westside was the gospel, and there was no other. But today, things have changed. A good portion of powerlifters are running Wendler’s 5/3/1, or a Westside/Wendler’s combination. Westside is still king, but Wendler’s 5/3/1 has proven itself very worthy
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