Thursday 9/2/10- Assessment Day/ Skill Day/ Record Day
There are many types of pull ups in Crossfit. You have the strict, kipping, butterfly, one-arm, L-sit, weighted, rope, under, over, etc. the list goes on. If Crossfit is your sport and speed is your game the butterfly pull up is the one to learn. Here is a cool video of Crossfit superstar Chris Spealler instructing the mechanics of a butterfly pull-up in the thumbnail section... Read More
Sunday 8/29/2010- Mobility vs. Flexiblility
Rest- Assignment is to complete one of the mobility wods on the site. http://www.mobilitywod.blogspot.com/ There seems to be a bit of confusion around the concepts of flexibility and mobility. So let’s begin with a couple of definitions. Flexibility is the ability to flex, extend, or circumduct a joint through its intended full range of motion. So we’re talking about... Read More
8-20-2010 Benefits of High Intensity Workouts / WOD
WOD: 1000 m row 50 power snatches 800 m run In relation to getting into shape, the terms high intensity and low intensity are used a lot but aren’t defined with nearly the same frequency. I suppose that’s because we’re all supposed to know the difference…but many don’t really understand the difference at all. In general, low intensity exercises work your heart rate at... Read More
Wednesday 8/18/2010 Sprint Mechanics
15 rounds of: 20 second sprint/ 40 seconds rest *cover as much distance as possible Today most men and women, athlete or non-athlete think that to get into good shape they have to run long distance. When did long distance running become the answer for a healthy, lean, muscular body, most distance runners are thin and have no muscle tone at all I know people that run miles and miles... Read More
Tuesday 8/17/2010 Paleo-Dessert
for time: 25 thrusters 25 air squats 25 wall ball shots 25 thusters 25 push ups 25 wall ball shots 25 thrusters 25 burpees 25 wall ball shots Paleo dessert: baked and fried apples For those who are looking for a quick fix for their sweet tooth while still staying in the boundaries of the paleo diet, these recipes are perfect. Baked or fried apples are so quick and easy to cook and... Read More
Monday August 16, 2010
25min. to complete: Deadlifts 5×5 Then 50-40-30-20-10 ghd situps/ ab mat situps double unders I have learned that being with those I like is enough…. With all of the world getting full on what “they” say, it’s no surprise what “we” say is more akin to the rebels. The unbelievers. The Dark Side. What is surprising, however, is that listening... Read More
Thursday August 8, 2010- Open Gym/ Assessment/ Skill Day
The Importance of Rest Rest Days I want you to ask yourself how many days off you take each week. And when I say off I mean off. Not “I do an hour of aerobics but that doesn’t count.” I mean off. One, maybe two. Probably not that many. Trust me, I’ve been there too, trying to train 6 days/week and wondering why I was burnt out, tired all the time, not performing well, etc. But... Read More
August 8, 2010 Food is the Most Powerful Drug in the World – Veronica’s Story
400m run with sledge hammer 50 sledgehammer hits 400m run with wall ball 40 wall ball shots 400m run with slamball 30 slams 400m run/walk with plate overhead 200ft. overhead lunge *each item must be put back to the pile before next item is picked up *time stops when the last item (plate) is back to the pile I was surfing the internet trying to find some helpful information to put... Read More
Wednesday August 4, 2010 Primal Diet Snack Idea
Travelers wod: 20 minutes as many rounds as possible of 10 burpees/ 15 air squats Gym wod: 2k row for time/ will be kept as a personal record!! Breathing new life into a tried and true recipe is a simple way of adding variety to your diet. Take deviled eggs, for example. They’ve been around as long as any of us can probably remember, although you don’t see them at parties... Read More
July 29, 2010 Reasons Why You Should Crossfit and New Recipe from the Primal Diet
Max Push Jerk/ Max pullups THE TOP 10 REASONS EVERYONE SHOULD BE DOING CROSSFIT 1. CrossFit emphasizes intensity, and intensity is what creates results: Intensity, of course, is relative, allowing everyone to train at a level appropriate to their own physical and psychological limitations. Most traditional exercise programs promote low to moderate intensity. Ever heard the myth... Read More
