Enlarge imageEnlarge imageFocus: Cardio/Interval Warm-up:Med Ball warm-upMed ball Big Wheel WMV (5.3 MB) Skill/Specific Warm-Up: Review exercises for WOD WOD: Man Overboard!Row 500MPush-upsSumo Deadlift High PullPush PressKB SwingWall Ball While one person rows 500 M, the others are performing the appropriate exercises until the rower completes his/her task. When the […]
Enlarge imageMike M. working on his OHS (it should be obvious by now that we are focusing on the overhead squat this month). If you haven’t already seen them, please check out the these videos:Overhead Squat Basics…[wmv][mov]Overhead Squat Elements [wmv][mov]Overhead Squatting Safely [wmv][mov] Focus: Interval Warm-up:5 x FlowFit Skill/Specific Warm-Up: […]
Enlarge imageThe 6 pm class had 15 people!Enlarge imageKipping pull-up practiceEnlarge imageDan swinging 1 pood like nobodys business and Janice getting ready after her run. No pictures of Shristi and Simona this time. Too bad ‘cuz they were busting out the pull-ups! Both Shristi and Simona were at the 5 […]
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Focus: Cardio Warm-up: 800 M Run (easy)5 x FlowFit800 M Run (easy) Skill/Specific Warm-up:Push-up ladder from 5 reps to 1 back up to 5 (rest for same count, e.g rest 5 seconds after 5 push-ups)3 reps with 2 minute rest between roundsShuttle Run (Run to 10 yd. line, back to […]
Ask Ryan why he is smiling in this picture. I don’t think these people knew Ryan was 6th place on the run at the CrossFit Games – knowlege is everything. 🙂 I have counted at least 4 times where Ryan is featured in either video or an image at the […]
Focus: Strength Warm-up:Row 1000 M1 round CrossFit Warm-up:10 x of each of the following: Pull-ups, dips, sit-ups, back extensions, overhead squats, Sampson squats. Skill/Specific Warm-Up: Review Handstands and Deadlift. WOD: 5 rounds – rest as necessaryMax reps. Deadlift (body weight or close) Max seconds hold of Handstand or max reps. […]
Enlarge imageSimona and Randy mid-workout.Enlarge imageMike M. and Curt giving their all on the Slurpees.Focus: Interval Warm-up:D-ball medley, including overhead ball carry, squats, ball slams, lunges, etc. Skill/Specific Warm-Up: Review all WOD exercises. WOD: This took on several variations as the class size varied. The final version follows: In teams […]
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You may have seen EvaTs workout at Mikes Gym a few days ago on the main CrossFit site. You should also check out the uncensored version at the Performance Menu. As long as we are plugging the PMenu, you should also check out Robb Wolf for some interesting reading regarding […]