Focus: StrengthWarm-up: Med Ball Warm-up3 x 15 Wall Ball and Ball Slams with partnerSkill/Specific Warm-up: 7 x 5 Back Squats (first 3 rounds warm-up, hold the same weight for the last 4 rounds)WOD: 3 rounds of 2 x Rope climbs (or appropriate substitute)13 x Deadlift second warm-up for the squat […]
Focus: IntervalWarm-up: 3 rounds of 2 x FlowFit and 4 x DB Warm-upSkill/Specific Warm-up: Practice exercises in WODWOD: 5 rounds on the 5 minute interval:2 x Shoulder Press4 x Push Press6 x Push Jerk Enlarge image The active shoulder, engaging the traps to elevate the shoulder, is a critical component […]
Anthony and I were talking about gymnasts and how strong they are just from body weight exercises. Here is a good description of a pretty amazing gymnastics workout. Here is a great article about the basics of gymnastics training through an interview with Coach Sommer. All Muscle, No IronAn Interview […]
The cover shot for this album is Chris R. He has done a great job of losing almost 5 pounds since the first of Feb.! He is using a diet that is used by Clarence Bass. Congratulate him on his great start next time you see him. Focus: CardioWarm-up: 1 […]
I was at the Running and Endurance Certification in Newport Beach so Jason ran this class. Focus: StrengthWarm-up: 2 x CrossFit warm-upSkill/Specific Warm-up: 7 -> 1 Max Effort DeadliftWOD: 21, 15, 9Overhead Squat with 20 kgPush-upsRing dips This an article footer
I am heading back from the CrossFit Running & Endurance Sports Training Certification in Newport Beach. If you are interested, we can talk about the details later. Those attending Saturday track sessions will get a healthy dose whether you are interested or not. 🙂 Pictures here You may also want […]
Jason will be leading the Saturday class at the gym. He will also be leading the only class on Monday which is at 7 pm. This an article footer
[youtube=http://www.youtube.com/watch?v=WTotdRwv3Ss]Focus: Interval (team)Warm-up: Med Ball Warm-up and Big WheelSkill/Specific Warm-up: Review rope climb and deadliftWOD: In teams of 2 or 310 x Rope climb100 x Deadlifts200 x DB Thrusters This an article footer
Focus: CardioWarm-up: 2 x CrossFit Warm-upSkill/Specific Warm-up: Practice Wall BallWOD: Karen: 150 X Wall BallFinisher: Ab Circuit This an article footer
Focus: CardioWarm-up: Walk up hill and 10 of each lunges, weighted sit-ups, ball slams and table jumps. On the way down the hill, 10 pull-ups.WOD: 2 roundsRun up the hill with a D-Ball, then about 10 M of lunges at the top.25 x weighted sit-ups25 x ball slams25 x table […]