After Dr Andy’s nutrition class, get back to your CrossFit roots with Fran, the original CrossFit girl.
Fran
21-15-9 reps of:
Thrusters
Pull-ups
Jump and Lunge
Thursday, 17 May 2012 By Leave a Comment
Try the free samples of Achiva Native Energy on the fridge in the entryway. Achiva is a natural way to fuel up before or after a workout, and it’s made next door! I’ve noticed that when I have Achiva when I workout, I’m less hungry throughout the day.
Click here for more info about our neighbors, Achiva.
CrossFit WOD
5 rounds for time of:
5 Manmakers (25/45#)
20 Jumping lunges
CrossFit Home Workout
5 rounds for time of:
10 Burpees
20 Jumping lunges
CrossFit Mobility WOD
Knee pain can be super-multifactorial (it could even be your over extended back) but drink a ton of water, take your fish oil and take a crack at it.
Step on Up
Wednesday, 16 May 2012 By Leave a Comment
CrossFit WOD
15 min AMRAP:
10 Weighted (65/95#) Step-ups (16/20″)
10 Pull-ups
5 Dips
CrossFit Home Workout
15 min AMRAP:
10 Step-ups holding weights (use dumbbells or milk jugs)
10 Push-ups
10 Crunches
CrossFit Mobility WOD
You’re going to need a truckload of trunk stability today!
Squat and Run
Wednesday, 16 May 2012 By Leave a Comment
Foundation of CrossFit
Class #2-Squats
5:00pm today
Review your squat form for the back squat, front squat, and overhead squat
Foundations WOD
“Jeremy”
21-15-9 reps of:
Overhead Squats
Burpees
CrossFit WOD
5 x 5 Back Squats
then
1 mile Run
CrossFit Home Workout
1 mile Run for time
Rest 5 minutes
1 mile Run for time
Keep both times within a 10 second range
CrossFit Mobility WOD
Turkish Delight
Tuesday, 15 May 2012 By Leave a Comment
CrossFit WOD
4 Rounds of:
10 Knees-to-elbows
8 Turkish Get-ups (35/53#)
15 Box Jumps
CrossFit Home Workout
As many rounds as possible in 10 minutes of:
15 Air Squats
15 Pushups
15 Hollow Rocks
CrossFit Mobility
Protect that knee as you mobilize your hips today.
One Bar, 32 Intervals
Sunday, 13 May 2012 By Leave a Comment
CrossFit WOD
Using a bar with 45# for women, 75# for men, complete 8 Tabata Rounds (32 total intervals of :20 work/:10 rest):
- Romanian Deadlift
- Back Squat
- Push Press
- Hang Power Cleans
Rest 1 minute after every 4 minutes of exercise.
Record TOTAL reps in the comments section below.
CrossFit Home WOD
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Record total reps in the comment section below.
CrossFit Mobility WOD
Race horses don’t make these adaptation errors, do you?
CrossFit Hero: Badger
Saturday, 12 May 2012 By Leave a Comment
CrossFit WOD
Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Foundations of CrossFit: The Deadlift
Thursday, 10 May 2012 By Leave a Comment
CrossFit WOD
Today we review the deadlift series: Deadlift, sumo-deadlift, and cleans
The Foundations Deadlift WOD is:
5 Rounds of:
5 Deadlifts (75% of 1 rep max)
10 Ring Push-ups
CrossFit Home Workout
Griff
2 Rounds of:
800m Run
400m Run (Backwards)
If you do Griff, please send us a picture of your neighbors’ faces as you run past them backwards!
CrossFit Mobility WOD
Warning: This mobility WOD has footage of a pack of wolverines attacking K-Star’s butt.
Upper Body Blaster
Wednesday, 9 May 2012 By Leave a Comment
Foundations Class
Today we will review the Press series: Shoulder Press, Push Press and Push Jerk in every class
CrossFit WOD
As many rounds in possible in 8 minutes of:
10 Jumping Pull-ups
10 Push Presses (50% of 1rm)
CrossFit Home Workout
As many rounds as possible in 12 minutes of:
10 Push-ups
20 Air Squats
30 Sit-ups
CrossFit Mobility WOD
Test and fix overhead mobility and external rotation
Bring Your Running Shoes
Tuesday, 8 May 2012 By Leave a Comment
CrossFit WOD
800 m Run
25 Kettlebell Swings 35/53 lbs
400 m Run
25 V-ups
200 m Run
25 Push-ups
100 m Run
25 Wall Balls 14/20 lbs
50 m Run
CrossFit Home Workout
10x 100m Sprints
Rest 2-3 minutes between rounds
CrossFit Mobility
Hamstring flossing with TJ Murphy of Competitor and Triathlon Magazine
