Dec 2012
I want to congratulate Kira for successfully completing the CrossFit level 1 Cert!!! Kira has decided to pursue the Instructor Training Program and is on her way to becoming a Coach here at CrossFit Magnitude . We can’t wait for her to be part of our team! Another great future Coach on the rise here is Kevin Unger who will be getting his start on the team shortly! Also, please
Dec 2012
I just want to give a big thanks to everyone who came out last night to celebrate the holidays with us at CrossFit Magnitude! I cannot overemphasize how much I LOVE our COMMUNITY! Thanks to all of you for sharing with us your delicious recipes – I must say it was over the TOP! Lets definitely plan on doing this again soon!!! December 15, 2012 WOD Strength Back squat 3-3-3-3-3
Dec 2012
I just came across a really cool, very real video depicting “The Cycle of Civilization in 33 Words”. If you do not have an open mind, please do not watch this video. Enjoy and post thoughts to comment section. The Cycle of Civilization in 33 words Jingle those bells! December 14, 2012 WOD BB acrobatics Snatch 10×1 @ 75% 1rm Rest 30 seconds between each set. Conditioning In 10 minutes,
Dec 2012
Dont forget – tomorrow night at 7:00 the fun begins! Come by, have a drink and be Merry! Heres a real short of the girls practicing their kip! December 13, 2012 WOD BB acrobatics Clean & jerk 10×1 @ 75% 1rm Rest 30 seconds between each set. Conditioning 4 rounds for time of: 12 kb swing 12 kb front squat 200m kb carry Rx – 70/44 Lv2 – 44/36 Lv1
Dec 2012
I just can’t help but notice the major improvements everyone is making around the community. If there is one thing that makes a coach happy, it is watching people make what was once impossible to do possible. Their comes a time in your CrossFit journey that things just start to click. You’ll know when this happens to you as it will be a memorable moment for sure. For all you
Dec 2012
Most all human beings suffering from some kind of diseased state all have one thing in common – they all tend to be in an acidic state, throwing off the bodies homeostasis. A great way to help keep the body in balance is to be sure and consume alkaline foods. Here are the top six alkaline foods recommended by Naturalnews.com. Top Six Alkaline Foods December 10, 2012 WOD Strength Heaving
Dec 2012
I pulled this article out of the CrossFit Journal archives from 2004. It gives good pictorial analysis of the Medicine ball clean – which is a safe, effective means of skill development for the olympic lifts. Read on… Medicine Ball Cleans by: Greg Glassman December 8, 2012 WOD Skill Med ball clean Strength Clean pull 7×3 (heaviest possible) Conditioning Climb the rep ladder 1,2,3,4,5,6,7…as high as you can in 8 minutes
Dec 2012
In just one week from today, we will be having our Holiday extravaganza here at CrossFit Magnitude! Bring a friend or family member and an appetizer to share and the drinks and entertainment are on us! Party starts at 7:00 so don’t be late! I want to give praise to one of our most dedicated members – Brad W. – for showing us all that despite our age, or any
Dec 2012
I am not going to lie, CrossFit is hard. Actually that would be an understatement. CrossFit is often times tortuous! The uncomfortable feeling (the suck factor) that is experienced when one pushes themselves beyond their normal capacity is a result of using the overload principle. If you want to improve your fitness two factors need to be present: Intensity and volume. The work you are performing needs to be
Dec 2012
Dont forget: This Thursday, Friday, and Saturday is bring a guest day. We hope all your hard work is starting to pay off and people around you have started to take notice! I’m sure they are wondering how you do it and where it all goes down. This is your chance to show them! Remember, you are their sponsor for the day, so make sure to give them all the
Dec 2012
Heres a great video for all you ladies out there a little skeptical about doing CrossFit. I’ll let the video speak for itself. As one video viewer commented “Skinny girls look good in clothes, Fit girls look good naked!” I concur. December 4, 2012 WOD Strength Dead lift – Find your 1rm Conditioning For a total time, complete 3 rounds for time of: Run 800m 15 ground to
Dec 2012
For those of you interested in our latest hooded sweat shirt, we are taking pre-order purchases now! Let us know what size and color you want and we will get right on it. Email info@crossfitmagnitude.com or see a staff member for more details. STUDENTS – Are you ready to reach new levels while on break??? If so, come take advantage of our Student Holiday CrossFit Special going on now! We
Nov 2012
Are you looking to dramatically improve your ability to do Double unders? If the answer is No, then stop reading this. If the answer is “Heck Yeah!”, then read on… Starting today, the 1st of December, we wan’t you to challenge yourself and commit the next 31 days (the month of December) to improving your technique and thus your ability to perform Double unders. Now, I know what you must
Nov 2012
In just two short weeks, we are having a Holiday extravaganza here at CrossFit Magnitude – Friday the 14th! Bring your favorite appetizer and we’ll supply the music, entertainment, and all the tasty beverages you can handle! All the fun will start at 7pm sharp. Members are encouraged to bring friends and family. We are always open for ideas regarding games, challenges, contests, etc… so shoot us an email and
Nov 2012
I know none of you drink soda, so make sure to show this diagram to a friend that does and maybe, just maybe they will reconsider this can of toxicity to be part of a wholesome diet. Our two newest members, Evan and Rachael, pulling their hearts out! November 29, 2012 WOD Strength Pendlay row 5×5 (heaviest possible) Conditioning Every 90 seconds for 15 minutes, complete the following: 10
Nov 2012
We are at that time of year again where following the basic principles and healthy guidelines we have established throughout the year are thrown aside while more important things take their place. I mean, why stick with your daily black coffee when you can have a pumpkin spice frappacapamochalatte? Who needs to workout when there is shopping to do, presents to wrap, kids plays to attend to and ornaments to
Nov 2012
There is a lot of buzz going around in the CrossFit community about technique and intensity and wether or not the two can coexist with one another. In my opinion, it essential that they must coexist in order to maximize your full potential as an athlete and as a person in general. The better your technique is, the safer the movement will become, which ultimately leads to greater efficiency
Nov 2012
We all know how fun and addictive CrossFit (being healthy) is. Well, we figured there are probably lots of people out there who would love it to, they just don’t know it yet. Heres how you can help those people. Let them know (your spouse, kids, or a friend) that we will be holding “Guest Days” on December 6, 7, & 8 as well as January 10, 11 & 12.
Nov 2012
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger November 23, 2012 – Team WOD For time: Bike 4 miles (switching every 1/2 mile) Run 1200m (switching every 200m) 100 Burpee Broad Jumps (switching every 10) 100 Kettlebell Swings (switching every 10) 100 Abmat Sit Ups (switching every 10) Run 1200m (switching
Nov 2012
Just a reminder, we will be CLOSED Thanksgiving Day. We look forward to helping you regain momentum right afterwards! November 21, 2012 WOD Strength 1 press + 1 push press + 1 push jerk (heaviest possible) 7×1 Notes: One set equals 1 press, push press, and push jerk without dropping the bar. Conditioning: “Filthy Fifty” For time: 50 box jump 50 jumping pull ups 50 kb swings 50 walking lunges
Nov 2012
***No Open Gym today*** I wanted to post the results of the top 8 challengers of the Whole Life Challenge. This was a very close race to the finish and to be honest with you, the scoring system used to grade this challenge was a little skewed. What I mean is that if you did not have a lot to lose from the start (strictly speaking to the measurement portion),
Nov 2012
And the top 3 winners of the Whole Life Challenge are………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………1st: Lori Sangster 2nd: Janet Kaladranis 3rd: Janet Palmeiri Terrific job to everyone in the challenge, especially those who stuck it out to the end (Pat yourself on the back if you haven’t already). Not coming up on top in no way mean that you didn’t win. If you are doing just ONE thing different in a more positive fashion
Nov 2012
Heres Peter showing us pull ups aren’t just for kids… And yes he got his chin over the bar! November 17, 2012 WOD Strength Push jerk 7×3 (heavy, but not maximum) Conditioning “Team WOD” As a team, 5 rounds for time of: 200m farmers walk 15 push ups 1o front squats Rx – 52/36#, 95/75# Lv2 – 36/25#, 75/55# Lv1 – 25/15#, 55/35#
Nov 2012
It’s Friday so pizza’s on the menu tonight right? Oh yeah, we like to keep it as clean as possible as much as possible. Well heres a great paleo pizza recipe that will help you do just that and satisfy a craving at the same time. Courtesy of everydaypaleo.com Paleo pizza! November 16, 2012 WOD Strength 1a) Pull ups – weighted 5×5 rest 60 seconds, then 1b) Single arm single
Nov 2012
It’s that time of year again when the flu starts popping up and tries to get the better of you. It is my opinion that the flu or other types of sickness can be avoided completely if you follow one simple premiss- Don’t let 3 of these 4 scenarios present themselves at any one given time (especially if you are around people who are already sick) and you should stay