Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, CrossFit Warm-up and Barbell warm-upSkill/Specific Warm-Up: Max Effort Back SquatWOD: AMRAP in 10 min of gymnastic Cindy5 Ring pull-ups or Ice Cream Makers5 Ring push-ups5 Box jumps
“Cardio” Causes Heart Disease. I haven’t carefully read this article but it seems interesting. In general, the author is an M.D. so it is pretty interesting reading: === Quoted article starts here ==== The image is not the thing itself As a radiologist, this is my coffee-mug mantra for the […]
WE DID IT!
Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, CrossFit Warm-upSkill/Specific Warm-Up: Deadlift work up to 85% of 1 RMWOD: 4 Rounds on the 3:00 Interval3 Deadlift (using 85% of 1 RM) 6 Planche Push-ups9 Pull-ups Jack Working On Ice Cream Makers
Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, CrossFit Warm-upSkill/Specific Warm-Up: Press 3 x 2 @ 90% of 1 RMWOD: 3 Rounds6 Rt arm DB Clean and Jerk6 Knees-to-elbows6 Lt arm DB Clean and Jerk200 M Run
Warm-up: Dumbbell warm-upSkill/Specific Warm-Up: Deadlift 4×4 @ 80% 1 RM WOD: 5 (Jumping) Muscle-ups5 Sots Press using a PVC dowel.4 (Jumping) Muscle-ups10 Sots Press3 (Jumping) Muscle-ups15 Sots Press2 (Jumping) Muscle-ups20 Sots Press1 (Jumping) Muscle-up
Focus: Snatch (Snatch Balance)Warm-up: CrossFit Warm-up or Breanne’s Super Cool Group warm-upSkill/Specific Warm-Up: Review Snatch Balance and work up to 5 rep weight or 75% of 1 RM SnatchWOD: On the 3 min interval:5 Snatch Balances5 Box Jump Burpees
We now have a few copies of The Primal Blueprint. I haven’t finished reading it yet, but I think it is a good summary of why we suggest a Paleo and/or low carb diet and how it supports a CrossFit-style workout. In particular, it talks about how to naturally enhance […]
Warm-up: 400 M run/500 M Row, Foam roller, Sholder Mobility, 2 x 8 of: push-up, pull-up, squats, dips Skill/Specific Warm-Up: Fronts Squats – 3 x 4 @ 80% of 1 RM WOD: For Time (40 Kg Men/30 KG Women): (time: 12 – 16 min)21 Shoulder Press400 M Run21 Push Press400 […]
Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, 3 x {5 jump rope steps, jump rope hops, jump rope crossovers}Barbell Warm-up – 5 reps each of the following: Alternating Shoulder press and behind the neck shoulder press, front squat, Romanian DL, back squat, good morning, overhead squat.3 x […]