Oct 2012
A few things, don’t forget next SATURDAY, October 20, Bayside Runner will be hosting another Shoe demo with there latest Inov 8 footwear. You will be allowed to try the sneakers out during your WOD with NO obligation to purchase anything. If you haven’t tried these out yet, you don’t want to miss out! Poor or improper footwear is, in my opinion, a great contributor to poor movement mechanics which means
Oct 2012
For all of you who are still wondering where the Girls WOD names came from, here ya go! Priceless October 12, 2012 WOD Strength Pull ups 5×3 (strict) weighted – any grip Notes: If you do not have a strict pull up yet perform 5x5 negatives (step off box with chin over bar, then take 5 seconds to reach lock out, then repeat) Conditioning Perform 3 max effort unbroken sets
Oct 2012
I just want to speak to a pet peeve of mine – Cherry Picking your WOD’s. Don’t Do It! If you are one to wait up at night for the WOD to post and make your decision to come the next day based off of that, you are doing yourself a great disservice. Obviously you are hiding from something, that something being something you suck at, your GOAT, or an
Oct 2012
If you didn’t think CrossFit was complex enough, here is something else you need to consider every time you load the bar for a lift. Make sure to read the rules along with the reasoning behind them. Click on the picture for a larger image. Caitlin Chisholm is our winner of this weeks Bonus drawing for the Whole Life Challenge. Make sure to log into the WLC website for info
Oct 2012
Its that time of week again to pick a lucky winner out of the hat for participation in last weeks bonus challenge as part of the Whole Life Challenge! Here is a great video of the Dead lift set up. Pay attention to detail and you will be guaranteed more positive results from every pull. October 9, 2012 WOD Skill Kipping pull up Strength Establish a 1rm Dead lift
Oct 2012
This is hilarious…. October 8, 2012 WOD Strength Split jerk 5×2 (heaviest possible) – Notes: each set, split with left and right foot. Conditioning: Team WOD In 12 minutes, as a team, complete as many reps as possible of: Power clean *Athlete A performs power cleans until Athlete B completes 10 hand release push ups. When Athlete B finishes the 10 push ups, they switch adding cumulatively to the power clean
Oct 2012
Due to popular demand, CrossFit Magnitude will be open on Sundays for open gym starting next weekend from 9-12. Feel free to come on in and get your WOD on!!! October 5, 2012 WOD Speed- Strength Close grip bench press 7×3 (Dynamic effort) – Use 50-70% of your 1rm (tempo 2211) Rest 45 seconds between sets Notes: Lower the bar in 2 seconds, hold 2 seconds on the bottom, explode
Oct 2012
I dug this up from the CrossFit archives. a few observations from the Founder of CrossFit, Greg Glassman: “CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations: Gymnasts learn new sports faster than other
Oct 2012
I often get asked, “what muscles should I stretch after I workout”? My most common response to this is “We don’t stretch muscles, we mobilize movement patterns”. There are far to many muscles in the body to possibly tend to after a work out, nor would we want to even if we had 10 hours. Ask yourself – What movement pattern during todays WOD slowed me down, held me back,
Oct 2012
Just a heads up, we will be holding MORNING ONLY classes next Monday on Columbus Day. There will be two classes, a 7:30 spin and a 9:00 CrossFit class. Don’t forget, if you are interested in our Specialty strength/power class, be sure to send an email to info@crossfitmagnitude.com to reserve a spot. Hats off to everyone who finally got their first kipping pull up yesterday, even if you needed a
Sep 2012
Just a heads up – we will be hosting Bayside Runners and Inov 8 shoes for another demo of their great CrossFit footwear. We are thinking Saturday, October 20 during both morning WOD”S. If you haven’t had a chance to try these on yet your in for a surprise. More details to follow. October 1, 2012 WOD Skill Kipping pullup Strength Snatch grip push press 5×3 (heaviest possible) Conditioning 4
Sep 2012
Reading a recent blog post in the CrossFit.com forums, I was reminded of the fact that we need to stay hydrated all the time, but even more so as clean eaters. Whether you eat strict paleo or some off shoot there of, it is common to suffer from dehydration from a lack of carbs and sodium. Every time we eat a gram of carb our body stores 3 grams of
Sep 2012
From the entire CrossFit Magnitude Community, we would like to wish Jodi Engasser and Mike Delaney the best of luck in their efforts in the up coming Duxbury Beach Triathalon this September 29th! This event will feature a .5 mile ocean swim, a 13 mile bike ride, and a 3.1 mile run. Their commitment to CrossFit training will surely pay huge dividends on race day. Good luck guys! New Kids
Sep 2012
Surfing the net for CrossFit related articles, I ran into CrossFit Zones website and a great article they posted about ‘Women and CrossFit Myth’s. This article also speaks wisely about appearances as a side effect of performance. This is a great read well worth the time spent. The article is courtesy of Crossfitzone.com Check This Out! September 27, 2012 WOD Skill Turkish get up Strength High bar back squat 7×3
Sep 2012
CrossFit impacts people in many different ways. As we are all inherently different, CrossFits ability to impact such a broad range of people in so many ways says enough on its own. Check out this quick three minute video that, as CrossFitters, we can all relate to. If your not involved in CrossFit just yet or have just got your foot in the door, this will give you a great
Sep 2012
For those of you who completed the weekly challenge, we will be drawing a name from a hat today to see who are first weekly prize winner will be. No we don’t have a brand new Audi for you, just a little something to show our recognition of your hard efforts thus far in the challenge. Remember, each day is a new day, so don’t get discouraged if you didn’t
Sep 2012
For those of you interested or are just hearing about this for the first time, don’t miss out on a unique opportunity to directly improve your strength and power through the use of ‘not so common’ techniques known to force you to the next level. This specialty class is for female and male alike, novice or complete beginner. If you jumped right into CrossFit, then this should be no different.
Sep 2012
Genetically modified foods have taken over the market place. It is known that almost anything that we eat, that is not ORGANIC, has already been genetically modified or has ingredients that have been genetically modified. We are the worlds leading manufacturer of GMO and Monsanto is leading the charge. There is a global uprising in the making to stop these massive agricultural giants from altering our main food supply all
Sep 2012
As a country, we have witnessed an epidemic of heart disease, cancer, and diabetes in the last 20 years. Most people are unaware that the majority of cases involving all three of these diseases stems from the out of control levels of sugar we are putting in our bodies. Now when I say sugar, let me be clear by stating that anything labeled a ‘carbohydrate’ is considered a sugar (
Sep 2012
It is a common understanding among the general population that fluoride is GOOD for us. After all it is dumped into the public drinking water supply, and added to your toothpaste all in the name of BETTER HEALTH. Well thankfully to the Health Ranger, Mike Adams of NaturalNews.com, he has made this short animated video to give us a better understanding of what fluoride really is, where it comes from,
Here are three great short videos (under 1 minute each) that describe CrossFit in a nutshell. Watch these for a better understanding of what we do and why we do it. These videos are courtesy of CrossFit.com. Constantly Varied Functional movements Intensity September 19, 2012 WOD strength 5×5 pendlay row (heaviest possible) conditioning “The Chief” 5 rounds of: 3 minute AMRAP of: 3 power clean 6 push ups 9 air
Sep 2012
Here is a great breakfast recipe that is Paleo friendly as well as Whole Life Challenge friendly. For those of you in the challenge, and who are already asking yourself how your going to make it through the next 8 weeks ( remember your doing this in an attempt to see what will work for the rest of your life so think long term) send us all your great recipes
Sep 2012
September 17, 2012 WOD Strength 7×3 Box squat (to parellel @ 50-60% of 1rm) Conditioning Complete 5 rounds for time of: 5 dead lift 5 hand stand push ups Rx – b/w Lv2 – 3/4 b/w, wall walks Lv1 – 1/2 b/w, v-push ups
Sep 2012
The Whole Life Challenge is now HERE! I hope everyone has dumped out all of their “Off Limits” foods and stocked their shelves with all natural goodness. Remember, you have until 3pm daily to input your daily data into the system and receive your days points. This is suppose to be more of a game, not just rules for you to follow so try to have fun and understand
Sep 2012
Here is an epic photo of one of our members down in New Mexico on a hunting trip. Rich attributes part of his success hunting down this 600 pound beast of an Elk to CrossFit. It has helped him prepare for the all of the rigors that a demanding hunt requires. Great job Rich! Carve off a big piece of that paleo goodness for me! September 14, 2012 WOD
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