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Thursday 10.29.15 WOD NOTES
Announcement ZombieFit: Halloween WOD & Party Saturday 10.31.15, 8:30 & 9:30am WODs Saturday Coaches: We will let you know how to run the WOD and Party in the Saturday WOD notes Dynamic Effort Lower Mobility: 5min Dynamic Warm Up: 5min This week we have encouraged Coaches to add new things into the dynamic warm up. […]
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10.28.15 Box Brief
Restricted Success By Hilary Achauer Our bodies fight restrictive diets in every way possible, resulting in weight gain, not weight loss, over the long term. Starting a new diet can be thrilling. It’s a time of hope and possibility. The process often starts with a trip to the drugstore for a notebook to write down […]
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Wednesday 10.28.15 WOD
Announcement ZombieFit: Halloween WOD & Party Saturday 10.31.15, 8:30 & 9:30am WODs Explosive Strength Mobility Lifestyle Challenge – Day 28 Strength 3 Position Snatch (Build to a heavy) **Ground, below knee, high hang WOD 1 Hanging “Isabel” 30 Hang Snatches @ 1/2 Body Weight **If not body weight, scale to a moderate weight. WOD 2 “Milk […]
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Wednesday 10.28.15 WOD NOTES
Read WOD NOTES for timing of WOD 1 and 2 Explosive Strength Mobility: 5min Lifestyle Challenge – Day 28 Strength: 12min 3 Position Snatch (Build to a heavy) **Ground, below knee, high hang Why? The 3 position snatch can be completed from various positions, floor to hang and hang to floor. Today we will start at […]
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Wednesday 10.28.2015 Crossfit Teens
Mobility shoulder openings on rig Warm-up 10 arm circles forward 10 arm circles backward 5 explosive push ups 5 wall balls x3 Special Strength Front squat- from rack 5×5 Metcon 10 minute AMRAP 5 snatches 10 overhead squats 15 box jumps Midline 1 min plank 1 min side plank 1 min side plank
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10.27.15 Box Brief
Lifestyle Challenge Week 4 Update Show 4 days to go!!!
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Tuesday 10.27.15 WOD
Dynamic Effort Upper Mobility Strength Press Complex (65% x6, Push Press + Push Jerk + Split Jerk) **Take from rack, work at 65% 1RM push press WOD “CrossFit Games Open 14.4” 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups **1MU = 2 C2B + […]
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Tuesday 10.27.15 WOD NOTES
Quick Reminder: Coaches shadowing are not to instruct Athletes unless they are towards the end of their 100 hours and you have been told they are OK to begin Coaching. This includes Coaching new Athletes. Currently, the only shadowing Coaches approaching their 100 hours are Eve and Mike Petrizzo. All others should listening and learning. […]
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10.26.15 Box Brief
RowVember RowVember is coming back! During the month of November accumulate as many meters as you can on the erg. Meters rowed in class count towards your total. Score your totals on the whiteboard, the top three Athletes with the most meters rowed get bragging rights, and some awesome prizes. More information will be announced in the coming weeks.
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Monday 10.26.15 WOD
Max Effort Lower Mobility Lifestyle Challenge – Day 26 Strength Clean From Blocks (1RM, bar below knee) Use blocks or foam pads to raise the height of the bar WOD “Pop Rocks” 10 x 75sec. Rounds 5 Box Jumps (30,24) 10 OH Lunges (95,65) AMRAP Ring Dips 30sec. Rest **Rx+ use fat bar (25) **Score total […]
