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10.15.15 Box Brief
Poor Diet Sinks U.S. in Health Rankings By Andréa Maria Cecil Researchers of a study that looked at U.S. health over 20 years were surprised to find diet played a dominant role in burden-of-disease risk, surpassing tobacco use. Andréa Maria Cecil reports. Americans are dying younger and living their later years with more diseases than […]
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Thursday 10.15.15 WOD
Dynamic Effort Lower Mobility Lifestyle Challenge – Day 15 Mobility Strength Overhead Squat (6×3 w/ earthquake bar @ 25% + 25% hanging) WOD “Hocus Pocus” 5 x 3min AMRAPs 3 Power Cleans (135,95) 6 Front Squats (135,95) 9 HR Push Ups 1min Rest **Rx+ (155,105) **Each AMRAP pick up where you left off, score total rounds […]
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Thursday 10.15.15 WOD NOTES
Dynamic Effort Lower Mobility: 5min Lifestyle Challenge – Day 15 Mobility Dynamic Warm Up: 5min Strength: 15min Overhead Squat (6×3 w/ earthquake bar @ 25% + 25% hanging) NOTES: Insure that Athletes are working at a true 25% bar weight + 25% hanging, because it will be difficult to stable the weight overhead. Why? The addition […]
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10.14.15 Box Brief
Lifestyle Challenge Week 1 Update Show Scroll down for scoreboard pictures
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Wednesday 10.14.15 WOD
This Week! Mon: Fresh Meal Plan @ R5, chicken & waffles Wed: WheyCo @ R5, dispenser install Thur: Fresh Meal Plan @ ML, chicken & waffles Explosive Strength Mobility Strength Squat Clean (EMOM for 12min x1 @ 80%) WOD 1/2 “Kevin” 3 Rounds 16 Deadlifts (185,115) 16 Hanging Hip Touches 400m Run with DBs (10,5) **Rx+ Run […]
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Wednesday 10.14.15 WOD NOTES
Explosive Strength Mobility: 5min Dynamic Warm Up: 5min Strength: 15min Squat Clean (EMOM for 12min x1 @ 80%) NOTES: Over the last 3 weeks we have completed high hang cleans to improve barbell speed and prevent early pulls. Today we will complete x1 heavy squat every min for 12 min. This is going to get heavy and […]
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Wednesday 10.14.2015 Crossfit Teens
Mobility runner stretches – hamstring -calf stretch -runner lunge holds Warm-up repeat 2 times 1 min wall balls 1 min rest Skill Review Back Squat 1 RM 10 lifts or less Metcon TO COMPETE: 400 meter run 21-15-9 push jerk knees to elbow ***between each set, complete 100 meter farmer’s carry
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Tuesday 10.13.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min Lifestyle Challenge – Mobility day 13 Dynamic Warm Up: 5min Strength: 15min Hang Power Clean (5×5 @ 70%, high hang) Complete Every 90sec. Hang Power Clean (5×5 @ 60%) **High hang NOTES: Complete this as an EMOM, Every 90sec complete 1×5. Why? The high hang clean will be used over the next […]
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Tuesday 10.13.15 WOD
This Week! Mon: Fresh Meal Plan @ R5, chicken & waffles Wed: WheyCo @ R5, dispenser install Thur: Fresh Meal Plan @ ML, chicken & waffles Dynamic Effort Upper Mobility Lifestyle Challenge – Mobility day 13 Strength Hang Power Clean (5×5 @ 70%, high hang) Complete Every 90sec. WOD Isabel (Time) For Time: 30 Snatches, 135# / 95# […]
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Monday 10.12.15 WOD
This Week! Mon: Fresh Meal Plan @ R5, chicken & waffles Wed: WheyCo @ R5, dispenser install Thur: Fresh Meal Plan @ ML, chicken & waffles Max Effort Lower WOD Lifestyle Challenge – Mobility Day 12 Strength Box Squats (3RM) WOD “Grace” For Time: 30 Clean and Jerks (135,95) $ Out Accumulate 4min in Side Planks **Rotate […]
