Aug 30

Skill Work

Spend 10min Working on Double Unders

MetCon

15min AMRAP of:

5 Handstand Push Ups

10 Toes To Bar

200m Run

Aug 29

Here are some good steps to start dialing in your nutrition. Start with eliminating sugars and starchy carbs. No sodas (diet included), no pasta, no bread, no potatoes...etc. Eat lean meats, veggies, some fruit, and nuts. Drink lots of water and take fish oil every day. Do not avoid fat! Healthy fats include almonds, avocado, and olive oil. This is a great starting point for everyone. Want the science? Read Paleo Solutions by Robb Wolf (Click HERE)

Strength

Heavy Single 

Overhead Squat

MetCon

15-12-9-6-3

Power Clean (135/95)

Bar Facing Burpee

Aug 26

Check out Ava's set up. Bar in the center of the feet, feet underneath her hips, shoulders over the bar, back flat, and arms straight. Good stuff.

Practice your deadlifts today with the best form you can do, take your time setting up, make sure you are maintaining midline stability, and keep the bar close!

1-1-1-1-1-1-1

Deadlift

3 x Max Rep 

Dead Hang Pull Up

Full recovery between each set

Aug 25

Looking good Steven!

Have you been working on your skills? Double unders, handstands, mobility, flexibility...etc. These are things that you need to put a little extra time into developing. Check out this great site (Click HERE)  for daily mobility exercises. If you have time at home, or you show up to the gym a little before class, start working these in. http://www.mobilitywod.com/

Todays Wod

4 Rounds of:

400m Run

30 Lunges
20 Sit ups

Aug 24

Skill Work

Work up to a challenging single

Power Snatch

MetCon

5 Rounds of:

6 Power Snatch (115/75)

10 Box Jump (24/20)

Aug 23

Strength

3 Rep Max Back Squat

We have done a 10 rep max, then a 5 rep max, today we will do a 3 rep max. Increase your weight from your 5RM. Guess what is coming soon...

MetCon

For Time:

21-15-9

Wall Ball

Ring Dip

Push Up

*Become an active blogger. Post your times, experiences, Pr's, questions and so on. CrossFit is a community driven fitness program and our daily blog is your chance to communicate with others about your CrossFit experiences.

Aug 22

Carol and Rob knocking out some box jumps.

Benchmark Monday!! 

Benchmark workouts and lifts are a major part of CrossFit and why it is such a successful fitness program. It is measurable fitness. Record your workouts (weight, time, scaled or Rx'd). You need to do this to see progression in your fitness level. 

Is your Fran time faster? Did you do your pull ups without a band this time? Did you use heavier weight? Did you complete it Rx'd? 

Answering these questions will help you see your fitness level increase. 

"Yes, my Fran time dropped by :30".....(You are more fit!!) "Yes my back squat went up 10lbs." (You are stronger!!)

CrossFit = Measurable Fitness

Todays WOD is

"HELEN"

3 Rounds of:

400m Run

21 KB Swings (1.5/1)

12 Pull ups