Aug 2013
Guess what time of year it is again…? Yup, you guessed it! It’s time for the Whole Life Challenge. What better way to start the fall then to kick start yourself into high gear with 8 weeks of total dedication to your training, mobilizing, supplementation (fish oil), and eating healthier than ever. If you had a summer anything like my own, then you won’t think twice about making the decision
Aug 2013
Today we will take on one of the “Girls – Isabelle” as part of our conditioning piece. As we like to stay true to our constantly varied principal, it is only now and then when we are met with an ugly vision of the past – the dreaded bench mark WOD. From time to time, it is essential that we test and retest our level of fitness using a specific
Aug 2013
Whether you are trying to lose weight, provide a quick energy source, regulate your sodium potassium levels, or better absorb vitamins, incorporating avocado into your daily diet may be one of the cleanest, healthiest, and tasty ways of doing so. Read on to learn more about this magnificent fruit… Article courtesy of Naturalnews.com Avocado – Super food! August 14, 2013 WOD Strength Smolov 1/2 High bar back squat – 7×5
August 13, 2013 WOD Strength 1) Press – In 15 minutes, establish a 2 RM, then 2) perform 3×2 with weight established from above Midline Perform 3 sets of: 30 second handstand hold Conditioning For time, complete the following: 100 double unders, then sets of 21-15-9 of: pull up push press, then 100 double unders Rx – 135/95 Lv2 – 105/75 Lv1 – 65/35
Aug 2013
Today marks the beginning of our next strength cycle. We will be doing the Smolov jr. squat cycle which will take place as part of our strength portion of the WOD on Monday, Wednesday and Friday for the next 4 weeks. Hopefully you had a chance to establish your 1 rep max last week with us as we want to use the most recent numbers possible. I am not going
Hahahahaha…… August 10, 2013 WOD Skill Spend 10 minutes working on your hand stand push up/hold. Strength In 15 minutes, establish a heavy push press/push jerk combo. Note: This is to be performed unbroken. Conditioning “Bear Complex” Perform 7 reps of the sequence: 1 power clean 1 front squat 1 push press 1 back squat 1 push press Complete 4 total rounds, resting as needed. Note: There are many
“You don’t stop exercising because you’re getting old; you begin to get old because you’ve stopped exercising” August 9, 2013 WOD Strength 1) In 15 minutes, establish a 3rm dead lift 2) Perform 3×3 with weight established from above. Midline Accumulate 90 seconds in an L-sit/tuck hold. Conditioning For time, as a team of two: Row 500m 80 push up Row 1,000m 60 push up Row 1,500m 40 push
Aug 2013
Kettle bells are a terrific tool to build strength and stability, never mind what it can do for your conditioning. Starting in October, we will be offering kettle bell specific classes to add yet another dimension to your overall training. Here is a guy who has been spending an awful lot of time with his kettle bell. Be sure to check out the entire video as he cranks up the hardness
Aug 2013
This simple little image does a wonderful job summing up how to get the most out of CrossFit, how to be successful, how to achieve, and how to live…Pretty powerful stuff if you think about it! August 6, 2013 WOD Strength 1a) Bench press – 4×5 – heavier than last week. Rest 60 seconds 1b) Pendlay row – 4×5 – heavier than last week. Rest 60 seconds Conditioning In
Check out this video of the WOD “2007” performed by the men this year at the 2013 CrossFit Games. Take note of the pace they use during the row. Your ability to stay composed during the row will dictate your success with the rest of the WOD. Have a strategy on this one! Enjoy… August 5, 2013 WOD Strength In 20 minutes, establish a 1rm Hi-bar back squat ***Note –
Aug 2013
For those of you new to CrossFit or live vicariously through someone who does and have not read CrossFits debut article on “What is Fitness” then be sure to read on and dive into the head of Founder Greg Glassman to better understand his mindset on what fitness is and is not… Article courtesy of the CrossFit Journal and CrossFit.com What is Fitness Vida decided today she was going to
The most effective way to generate force is also the safest way. ~K Starrett August 2, 2013 WOD Strength Pull up – 5×3 (heaviest possible) Rest 60 seconds Dip – 5×3 (heaviest possible) Rest 60 seconds Conditioning In 9 minutes, complete as many rounds as possible of: 10/7 pull up 50 double under
Jul 2013
I broke out my wristbands from the late 80’s today during a WOD and was amazed at the outcome of never looking so cool before. My hands didn’t get soaked with arm sweat and the chalk on them didn’t turn into tribal face paint. My grip was dry and solid. Lesson learned…If you haven’t found a way to keep your sweat in check, try out a pair of old school
Jul 2013
If you CrossFit, guess what? You are considered an athlete! And as an athlete, you need to ensure you are taking the necessary steps to properly fuel your body. In my opinion, and touched upon in THIS article, a common mistake many athletes make is not eating enough food, especially the right kind. Not eating enough leads to a stunt in muscle gain, performance, metabolic activity, metabolism, and can even cause
Jul 2013
Hats off to the winners of this years CrossFit Games – Rich Froning and Samantha Briggs, as they claim this years title of the ‘Worlds Fittest” man and woman. It was an epic test of fitness and through it all emerged only two on top. Their sustained all out efforts, mastery of movement, and ability to endure throughout the competition paved the way to success for both Rich and
Jul 2013
The quest has started to determine who this years “Fittest man and woman on Earth” is going to be. The challenges are unknown to athletes making it very difficult to train for as they have no idea what they will be competing in. To get Live coverage go to CrossFitgames.com as well as ESPN 2 & 3 over the weekend. If you’ve never witnessed some of the best CrossFitters in
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato July 25, 2013 WOD Strength Clean pull – 5×3 (heaviest possible) Conditioning 1 minute max effort pull up 2 minute max effort push up 3 minute max effort sit up 4 minute max effort air squat Rest 1 minute between each round Score equals total reps
Jul 2013
CrossFitting, we put our entire body to the test each and every day. Some parts of the body tend to take the beating a little better than others. For a lot of people, the wrists are usually one of the areas. The wrists are not bound by big muscles and they perform a rather large role in supporting huge loads, namely overhead. One of the things you can do to
Jul 2013
Quoting from an article I read earlier today, “Scientists at the Universities of Nottingham, Birmingham, and Bath have found that just a few 30-second bouts of high intensity cardio increased metabolism, burned stored fat, and built muscle as well as 7 hours a week of low-intensity aerobic activity.” Researchers deduced that the degree of intensity is the key component. July 20, 2013 WOD Skill Kipping pull up Conditioning Tabata push
Jul 2013
Heres a great simple breakfast for those of you who are hard pressed for time first thing in the morning and don’t want to leave the house on an empty tank. As the recipe indicates, farm fresh eggs are always the safest choice. Enjoy 🙂 Breakfast Smoothie July 19, 2013 WOD BB Acrobatics 1) Spend 12 minutes working up to a 1 rep max – Hang snatch (squat) 2) Perform
Jul 2013
Yesterday was another ground breaking day as almost everyone in attendance crushed their previous 1rm dead lift PR from last month. Great job to everyone!!! You continually amaze all of us coaches each and every day with your dedication and commitment to yourself and the programming set before you. Here are just a couple of the days notable PR’s set… July 16, 2013 WOD Strength 5×1 – 2 press +
Jul 2013
Whether you CrossFit, play sports, engage in outdoor adventures, are a parent of demanding children, or even a couch potato, you will suffer injuries at some point or another. We often like to blame the activity or movement as the cause of injury, but what we really need to do is take a look in the mirror and ask ourselves “Do I have a good understanding of the task
Jul 2013
I have been on a cherry kick for the last month or so and have no plans to quit . You would think that cherries being as dense and sweet as they are would be a high glycemic, insulin producing, undesirable fruit like many others of its kind. Turns out, it is one of the best fruits to eat as it scores a super low 22 on the glycemic index.
Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. ~Mark Rippetoe July 11, 2013 WOD Strength Pendlay row – 6×6 (heaviest possible) Conditioning Complete sets of 3-6-9-12-15-18-21 for time of: burpee box jump pull up Rx – 24/20 Lv2 – 20/16″ Lv1 – 16/12″ ***13
Jul 2013
Heres a great motivational video geared towards that “First CrossFit Workout”. Do you remember yours? Do you remember what you did and how you felt? What made you realize that you needed to come back for more? Watch and hear from a few notable others as they share their first experiences with CrossFit. Prepare to get motivated!!! WATCH THIS!!! video courtesy of CrossFit.com July 10, 2013 WOD Strength Thruster 2-2-2-2-2-2-2
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