09
Jan 2014
Gettin it up!
This is one of the best – in depth – videos out there on how to perform the turkish get-up. If you are not going to make class today, check this out! January 9, 2013 WOD Strength 4x3(side) - Turkish get-up (use heaviest kb possible) Note: Each set should be performed switching from left to right arm totaling 3/side. Conditioning 5 rounds for time of: 5 power clean 5 front squat
06
Jan 2014
Salt For Health
Salt is essential for life — you cannot live without it. However, most people simply don’t realize that there are enormous differences between the standard, refined table and cooking salt most of us are accustomed to using and natural health-promoting salt. These differences can have a major impact on your health. If you want your body to function properly, you need holistic salt complete with all-natural elements. Today’s common table
01
Jan 2014
Release the animal within
January 2, 2104 WOD Skill: Spend 20 minutes working on the Clean – any version Conditioning: “Bear Complex” Complete 5 rounds of the following sequence performed for 7 reps each round. Power clean + front squat + push press + back squat + push press Notes: Each round starts from the floor. Once the round starts, the bar never rests on the floor until completion of all 7 reps (touch
22
Dec 2013
A Farewell & Warm Welcome!
It’s a big FAREWELL to one of our original Coaches – Caitlin C. From opening day Caitlin has been a key member of our team here at CrossFit Magnitude. She was like a Mother to our early birds at the 5:15am class, heading up the pre-dawn warriors from day one. Caitlin helped us get our CrossFit kids program going which is starting to becoming excitingly popular. She also kept everyone
19
Dec 2013
In Honor of the Fallen
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. December 20, 2013 WOD "Jack" In 20 minutes, complete AMRAP
12
Dec 2013
Girls Gone Strong!!!
The PR Gong has already matured through its break in period in just 5 short days! During the Oly class Thursday night, three consecutive split jerk Pr’s were set to put these three ladies (Coach Kira, Tracey, & Christine) atop the CFM Leader board. Their ever improving mastery of movement was more than a joy to witness! This seems to be the common theme around here lately. Virtuosity of
December 10, 2013 WOD Strength 1) In 12 minutes, establish a 2RM Front squat 2) 3×2/4 Front/Back squat with weight established above Conditioning 4 rounds for total time of: 500m Row 15 box jumps Rest 3 minutes in between every round Rx 24/20 Lv2 – 20/16 Lv1 – 16/12
01
Dec 2013
Chocolate > Cookies
Sup WODers, So December is here. And that means it is the holidays! …And that means, gifts, and eggnog, and eggnog with booz (my favorite) ….and of course, cookies! We all love holiday cookies. They are just so cute! …sprinkles and gum drop buttons, they make you feel all fuzzy inside…metaphorically speaking that is. But once we finish off that third gingerbread man (cuz it is impossible to only eat
29
Nov 2013
Barbells for Boobs
Hey all, Hope everyone enjoyed their Thanksgiving! This is a shout out to Mark, Travis, Greg, Jon, and Caitlin. They will be competing in Barbells for Boobs tomorrow at CrossFit South Shore. We look forward to seeing them kill it! November 30, 2013 WOD Strength 1) Overhead Squat 3-3-2-2-1-1-1 2) Accumulate as many bar/ring dips as possible in 5 minutes Skill Accumulate 90 seconds in a ring hold
29
Nov 2013
November 29, 2013
WOD TEAM WOD 1) In 10 minutes develop the heaviest power clean between team members 2) In 8 minutes climb the ladder of 1-2-3-4-5-6-7-8-9-etc. with power clean established in 1) 3) As a team accumulate 5 minutes of handstand holds against the wall (only one member on wall at a time) 4) As a team in 10 minutes switching every 10 reps between one another complete as
27
Nov 2013
November 28, 2013
26
Nov 2013
“CrossFit Cheaters Anonymous”
Integrity: Adherence to moral and ethical principles; soundness of moral character; honesty. This is a guest post from MyAthleticLife and is a must read for everyone in the gym. There are really only 2 types of Athletes when it comes to Integrity; those who have it and those who don’t. Yes, I believe that you fit in to 1 of 2 categories… But remember, you can always change…The first step is admitting you
The Push Up is probably one of the most common and basic body-weight exercises, but not everyone can do them properly. In this progression series we discuss the ideal positions and transitions so you can maximize the benefits of performing this movement. What matters. position movement purpose ^ This is good food for thought for the WOD…not only for the pushups but also for the bench press November 19,
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
November 16, 2013 WOD Strength& Conditioning/Skill 4 rounds of: 45 second tire flip 30 second tire jump 4 rounds of: 1 minute ME stone to shoulder 1 minute ME shoulder to overhead 1 minute rest 4 rounds of: ME DB crucifix hold 25/15# 1 minute rest ME Pull ups 1 minute rest
Winter is fast approaching. During the winter months, your body needs extra vitamins and minerals to help combat cold weather and illness and to maintain your good health. Sure, these vitamins can be found in supplements and over-the-counter vitamins, but instead of filling your body with pills, why not try getting your vitamins naturally through the foods you eat? Here is a list of the five healthiest vegetables for winter.
12
Nov 2013
The Minimal Effective Dose (MED)
Lets talk about nutrition. It can be very overwhelming these days to answer this question- What is the optimal formula for nutrition? There is the south beach diet, the atkins diet, the USDA food pyramid (please don’t follow those by the way) There is what Oprah and Dr. Oz tells us… When it comes to supplements should you be taking them…should you not? The fact of the matter there is
The Importance Of Rest you don’t get stronger from exercise, you get weaker….try doing a max set of pushups, wait 60 seconds, and repeat. What happens? It becomes harder. Exercise makes you weaker. Recovery is what makes you stronger- sleep, nutrition, stress. We are built to adapt. November 11, 2013 WOD Strength Thruster- In 15 minutes establish a heavy 3 rep set Conditioning “With heavy hearts
Here is a late shout out to all those who ran the Rock and Brew 5K this weekend. Well done to everyone involved…those are some well deserved brewskies! Name: Time: Pace: Place: Caitlin 20:52 6:43 1/92 Mark. 20:54 6:43 1/51 Kristin.H. 21:14 6:50 2/146 Jon. 23:47 7:39 8/51 Mike H 23:47 7:39
Of all the content out there on health topics, this may be one the most “catch all” sources of info. In particularly because it sends you to think about the source of the problems you may face when dealing with an ailment, weight problem or anything in between. And that my friends, if you have not already guessed from the white letters over the pretty picture, is HORMONES! Here is
BB Acrobatics In 15 minutes establish a 3RM hang snatch (above knee) Conditioning 4 rounds for time: 6 power snatch 12 burpees 200m run *rest 60 seconds between rounds RX 135/85 LV2 95/65 LV1 65/35
27
Oct 2013
The Many Roles of Saturated Fat
Saturated fats, such as butter, meat fats, coconut oil and palm oil, tend to be solid at room temperature. According to conventional nutritional dogma, these traditional fats are to blame for most of our modern diseases—heart disease, cancer, obesity, diabetes, malfunction of cell membranes, and even nervous disorders like multiple sclerosis. However, many scientific studies indicate that it is processed liquid vegetable oil, which is laden with free radicals formed
“The Details aren’t just the details, they are what make the difference” -yours truly First and for most, eating a “healthy” diet is not rocket science- Eat Real Food and choose the foods that maintain biological function, and stay away from the ones that are detrimental. Unfortunately an organic, gluten free cupcake made with grass fed dairy and locally sourced raw honey is still just an insulin spike disguised in
October 21 2013 WOD Strength Rx + Lv2 5×3 – 1 Clean 1st pull + 1 clean pull + 1 power clean – Heaviest possible on all sets Lv1 Olympic dead lift 4×4 – Heaviest possible Conditioning Ascend the rep ladder 3-6-9-12-15-18-21-etc… of: BB box step up Push up (hand release) Rx – 115/75 Lv2 – 85/55 Lv1 – 55/35
Pink Socks….only appropriate if you are lifting weights. October 17, 2013 WOD Strength 7×1 power clean + 3 front squat (LV1- front squat + muscle clean practice) Conditioning 5 rounds for total times: 5 thrusters 10 pullups 100m sprint rest 1 minute between each round RX- 135/85 LV2- 95/65 LV1- 65/35
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