Power WOD
Shoulder Press 3 x 3
2 x 50m Sled Pull (95/135)
CrossFit WOD
3 Push Press (95/135)
800m Run
3 Push Press (95/135)
400m Run
3 Push Press (95/135)
200m Run
3 Push Press (95/135)
100m Run
Press and Run
Thursday, 27 September 2012 by
21-15-9 Pull-ups, Dips and Box Jumps
Wednesday, 4 April 2012 by
CrossFit WOD
21-15-9 Reps of:
Pull-ups
Dips
Box Jumps
Wendler 5/3/1
Deadlift and/or Shoulder Press
Mobility
No chicken neck!
Tuesday, 13 March 2012
Monday, 12 March 2012 by
Wendler Strength Training
Week 2 Shoulder Press
Warmup:
5 @ 40%
5 @ 50%
3 @ 60
Wendler Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
CrossFit WOD
Tabatas!
8 x :20/:10 intervals of the following
(4 minutes per round)
(4 minutes per round)
Kettlebell Thruster (35/53#)
Rest 1 minute
V Sit-ups
Rest 1 minute
Air Squats
Rest 1 minute
Kettlebell Swings (35/53#)
Rest 1 minute
V Sit-ups
Rest 1 minute
Air Squats
Rest 1 minute
Kettlebell Swings (35/53#)
Mobility WOD
Tuesday, 06 March 2012
Monday, 5 March 2012 by
Wendler WOD
Shoulder Press
5 @ 65%
5 @ 75%
5+ @ 85%
If you didn’t do the deadlift yesterday, do it today.
A war face to make Athena proud!
CrossFit WOD
As many rounds as possible in 11 mins of:
5 Handstand Kickouts to Plank
7 Pull-ups
10 meter Cartwheels
12 Double Unders
Post total rounds.
Mobility WOD
Thursday, 16 February 2012
Thursday, 16 February 2012 by
Power Hour
5×5 Shoulder Press
CrossFit WOD
3 rounds of:
20 seconds Handstand Pushups
20 second Handstand hold
30 seconds Air Squats
30 seconds Phantom Wall Sit
40 seconds Ring Push-ups
40 second plank hold
(1st Round left side, 2nd round right side, 3rd round front on both elbows)
October 14, CrossFit Workout of the Day
Thursday, 13 October 2011 by
CrossFit WOD
6 Rounds of:
5 Shoulder Presses (95% of 5 rep max)
15 Knees-to-Elbows
Watch Annie Sakamoto, one of the original “Nasty Girls” from CrossFit HQ.
Annie received the CrossFit Spirit of the Games award. Can your mom do this?
September 26, Deadlift Setup
Monday, 26 September 2011 by
A proper set up for the deadlift makes a huge difference in how much weight you ultimately lift, and the deadlift should be your strongest lift in the CrossFit Total. We will review today in class, but it helps to know beforehand.
Coach Mark Rippetoe walks through the deadlift setup
The steps to take, in order, are:
- Feet
- Hip width apart
- Bar over the center of the foot
- Grip
- Put your extended thumbs against your hips for width
- Rotate non-dominant hand to underhanded grip
- Shins
- Bend over at the waist to grip bar
- Push shins forward to meet the bar
- Chest
- Squeeze your chest up, butt goes down slightly
- Pull
- Arms are completely straight
- Think of pushing the floor away from the bar with your legs
- Return
- Lower the bar in the opposite order you lifted
- Do NOT bend over at the hips as you drop the bar
Workout of the Day
CrossFit Total
1-1-1
Back Squat
1-1-1
Shoulder Press
1-1-1
Deadlift
Record total weight of your best successful lift for all three events
September 13, Charlie Mike
Tuesday, 13 September 2011 by
When things went wrong in the military, we used the phrase ”Charlie Mike” over the radio to indicate we would “Continue the Mission.” Something ALWAYS goes wrong with your plan, but the mission still matters. Equipment breaks down, the right people aren’t always in the right place at the right time, and sometimes you just had bad information from the beginning. It doesn’t matter what hand you’re dealt, you still need to finish the round.
“Accidental Ultra”
CrossFit develops this same attitude. Get in, get it done, and get out. We train for the unknown and unknowable, there will be bumps in the road. When you feel it, just say to yourself, “Charlie Mike” and get back in there. We practice it here in the safety of the gym so when real life hits you hard, you’re ready to Charlie Mike.
Workout of the Day
Shoulder Press
5-5-5-5-5
Honey Badger Circuit
1 Lap Tall
1 Lap Rope Pull
1 Lap Low Bar
August 25, Infant Swim Rescue and CrossFit Kids
Thursday, 25 August 2011 by
Today we highlight the second group to benefit from our upcoming Fight Gone Bad fundraiser on 17 September: Infant Swimming Resource and CrossFit Kids.
ISR-CrossFit Kids Initiative from Infant Swimming Resource on Vimeo.
CrossFit Kids and Infant Swimming Resource (ISR) are working together to “Prepare Children for the Unexpected.” ISR’s Self-Rescue™ lessons are part of a one of a kind drowning prevention program that provides infants and young children with the opportunity to learn the skills to survive in the water!
Through this unique initiative, many more families will have access to the safest survival swimming lessons in the world. These lessons will work to empower their children with ISR Self-Rescue skills – building a foundation for a lifetime of safety, fun and fitness in the water. For more information about the program visit the ISR/CF Kids site.
Workout of the Day
Shoulder Press
5-5-5-5-5
then
100 m Prowler Push (50/90#)
June 09, Press Series
Thursday, 9 June 2011 by
Today we will be practicing different varieties of the overhead press. The original firebreather, Jeff Amundsen demonstrates all three here.
Notice the difference in how he uses his hips to drive the bar on the push press and push jerk. On the push jerk drive your hips to full extension then push against the bar to get as low as possible.
Workouts of the Day
CrossFit Endurance
15 min Tempo Run in the gully (400m hills)
CrossFit WOD
Push Jerk
5-4-3-3-2-2-1-1-1 Reps
BootCamp
Determine 1 rep max shoulder press
then do as many rounds as possible in 8 minutes of:
10 Push Press
10 Jumping Pullups
