Oct 2013
Group training is competitive in nature. We all want to be better, faster, and stronger than the athlete next to us…not necessarily in a malicious way but in a, “If I do better, you do better way.” There is something about going toe to toe that makes us perform better. Still though, we must not forget that everyone is different. We can’t compare ourselves to each other based on performance
October 15, 2013 WOD BB Acrobatics 1) In 12 minutes, establish a 2RM hang snatch 2) Every minute for 5 minutes, perform 2 hang snatch at 90% of weight established from above Conditioning Every minute on the minute for 14 minutes perform Odd minute – 4 Power snatch Even minute – 4 Shoulder to overhead Rx – 135/85 Lv2 – 95/65 Lv1 – 65/35
October 12, 2013 WOD Skill: KB Clean (Strict) KB Clean (Swing) Strength Sled push 6x15m heaviest possible Sled pull 6x15m heaviest possible Conditioning With a partner, complete the following for time; 400m sled push 400m sled pull Rx – Sled + 45 Lv2 – Sled + 25 Lv1 – Sled + 0
Oct 2013
We here at CF Magnitude know that kids love to run, jump, and flat out have fun Why not prepare them to do just that and anything else life might throw at them. CROSSFIT KIDS IS THE ANSWER!! Want your youngster to be the one to stand out in gym class? Be ahead of the game for soccer season? How about develop life long movement patterns that will optimize
Oct 2013
A stick with many uses A roller stick, a favorite of athletes, can roll out muscle knots on all major muscle groups in your back, neck, arms, shoulders, calves, thighs, and buttocks. This device is basically a flexible plastic dowel rod with large beads or spindles wedged between two handles. While it’s not necessarily better or worse than any other modality of mobilizing, its narrow diameter allows you to
October 7, 2013 WOD Strength 1) Dead lift – establish a heavy 3 rep weight in 12 minutes 2) Every minute for 8 minutes perform 3 deadlift with weight established above Midline accumulate 90 seconds in a L Sit hold from pullup bar Conditioning “Tabata That” – Perform 8 sets of each exercise, 20 seconds of work and 10 seconds of rest for a total of 32
Oct 2013
Looking to perfect your sleep, optimize your fat loss, or even improve your sex. Check out this resource page from the Four Hour Body. Included is a set of tools and tricks on how to bio hack your body and “self experiment” your way to super human. October 2, 2013 WOD Skill HSPU work Strength High Bar Back Squat 1×10@60% 1×8@70% 1×6@75% 1×4@80 base off 1rm established 9/16/13 Conditioning
A big thanks to everyone who came out to support us at the Marshfield Boys and Girls club Fitness Expo on Sunday. Another great reason this community rocks so much!!! September 29, 2013 WOD BB Acrobatics 1) RX 5×3 Hang Snatch (pause 3 seconds above knee) LV2 5×3 Hang Power Snatch + Overhead Squat (pause 3 seconds above knee) LV1 5×3 Hang Muscle Snatch + Overhead Squat (pause 3 seconds above knee)
OMG! don’t they look like they are having fun! Well you could too…at the Boys & Girls Club that is. This Sunday is the 2nd annual Health and Fitness Expo at the Marshfield Boys and Girls Club. There will be a 25 mile bike ride and a 5 mile road race/walk….buuuuya!! Not in the mood to exercise? All good. There will be lots of activities for your youngins, as well as
Sep 2013
Hey all you Whole Life Challengers out there. How is it going. Are the cravings starting to go away? Are you feeling any better?….Easier to breath? (no more congestion) Are you finding it easier to fall asleep at night? These are all things you should be paying attention to. What you can measure you can change. Also how is the food coming? Are you starting to get in to a monotonous
Sep 2013
The Primal Connection: Our health is more than just diet and exercise….but our ability to maintain a synergism with the surrounding world. It has become very easy to disconnect from the natural world and forget that we are just as much a species as a lion or a shark. Do you notice you feel better when you walk barefoot on the beach. Turns out that its not some “feel good
Sep 2013
The “constantly varied” part of CrossFit is what keeps each of us on our toes. “Constantly varied” means the workouts will be different every day, calling upon different skill sets and muscle groups. It also helps keep away boredom. And for those of us who logged hours and hours in globo gyms, or trained as endurance athletes being put through the same routine day in and day out, “constantly varied”
Sep 2013
This is it ladies and gents! The time is finally upon us where we will take the necessary steps and make the necessary compromises as a way to restore order to ourselves and our fitness. The next 8 weeks will not be impossible, so stop thinking “how bad” things are going to get. Remember, it is not about being perfect. You are suppose to be making adjustments to your diet
LACK OF SLEEP: This is pretty straight forward. We have all been told that getting enough sleep is important- 8 hours according to the surgeon general! In terms of pursuing your fitness, how does it apply? The gist of it was that sleep loss does not always impair performance, but it does impair recovery from exercise. Sleep debt impairs exercise recovery primarily via two routes: by increasing cortisol, reducing testosterone production,
Sep 2013
So who is doing the Whole Life Challenge?!? It is coming up (Sep. 7) Are you excited? Nervous? …Both? If you are not doing it? Why not? Are you scared? worried? Are you afraid that you will not keep up with it. Risk, Fear, Worry They’re not the same. Risk is all around us. When we encounter potential points of failure, we’re face to face with risk. And nothing courts
Sep 2013
“The Jumping Man and his Sidekick” What is Fitness to you? For many people around the world, fitness is something they do because they feel like they should, their doctors tell them to, or to keep off extra weight. They drag themselves to a room full of machines and glass walls, and in isolation, begin to mindlessly run in place and monotonously move weights in awkward motions. Well we like to
Aug 2013
Check out Dr. Gil Hedley express the flow of blood through the heart in this unusual dance (wild flailing of the arms) he came up with. If you don’t remember, Gil brought us the “Fuzz Speech”. If you missed it, check it out HERE August 27, 2013 WOD Strength Muscle snatch 7×3 – heaviest possible Rest 60 seconds between sets Conditioning Complete sets of 21-15-9 for time of: ground
August 26, 2013 WOD Strength Smolov 2/3 High bar back squat 8×4@80% of 1RM Rest at least 2 minutes between every set Conditioning 5 rounds of: In 3 minutes complete: 50 double unders 20 kb swings Rest remainder of time.. Rx – 53/44 Lv2 – 44/36 Lv1 – 36/25
August 24, 2013 WOD Strength Power Clean In 15 minutes establish a heavy triple then perform 3×3. Conditioning 4 rounds for time: 60 meter overhead barbell carry 60 meter push sled 60 meter Kb farmers carry Rx – Bb: 135/85, Sled: +45, Kb: 70/53 Lv2 – Bb: 95/65, Sled: +25, Kb: 53/44 Lv1 – Bb: 65/35, Sled: +0, Kb: 44/31
Here are 5 great reasons you should try CrossFit…. 1) Coaching – training under a qualified coach has its many benefits. Coaches show you how to move correctly and more importantly, how not to. Understanding how to execute basic movement patterns is paramount in regards to taking on the daily rigors of life. Coaches also help motivate and push you through the tough parts, while always keeping safety in mind.
Aug 2013
Everything you do in life is in one way or another fueled by something. Hopefully that something is healthy whole foods loaded with nutritive value. If you have never taken the necessary actions to rid your diet of everything potentially harming you, or at the least, not contributing to your health and fitness, then watch this video below and give the Whole Life Challenge a shot! Sometimes all it takes
“It’s not getting easier, you’re getting stronger” August 21, 2013 WOD Strength Smolov 2/1 High bar back squat 6×6 @ 70% + 5-20# of your 1RM If the last 4 days of squats were all easy, and you managed all the reps without any problem, you may add between 10 & 20# for the next 4 day micro cycle. If your reps became difficult in the last few sets, and
Aug 2013
For those of you with ache knees, a stiff back, no motivation, and even less of a drive…..Watch and become inspired!!! August 20, 2013 WOD Strength 1a) Push press – In 12 minutes work up to a heavy triple 1b) Push press – 3×3 at weight established from above Conditioning In 12 minutes, complete as many rounds as possible of: 15 kb clean & jerk (left) 15 kb swing 15
August 19, 2013 WOD Strength Smolov 1/4 Hi-bar back squat 10×3 @ 85% of 1RM Rest at least 2 minutes Conditioning Every minute on the minute for 10 minutes: 6 burpee 4 power snatch Rx – 135/85 Lv2 – 95/65 Lv1 – 65/35
Ever want to know how to perfect your squat technique??? Just ask a toddler… August 17, 2013 WOD Strength Close grip bench 5×5 – heaviest possible Conditioning 5 rounds for time of: 5 hand stand push up 10 pistols (5/side) 15 kb swing Rx – 70/53 Lv2 – 53/44 Lv1 – 44/36
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