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Monday 10.12.15 WOD NOTES
Max Effort Lower Mobility: 5min Dynamic Warm Up: 5min Strength: 15min Box Squats (3RM) Box Squatting Benefits WOD: 10min “Grace” For Time: 30 Clean and Jerks (135,95) NOTES: If not Rx Athletes should be able to complete 5 reps TNG $ Out Accumulate 4min in Side Planks **Rotate side as needed, only elbow and one foot […]
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Monday 10.10.2015 Crossfit Teens
Mobility Banded arm stretches Front rack across body shoulder pull Warm-up Heart Beat jumping lunges- 20 bear crawl- 25 meters jumping lunges- 20 bear crawl- 25 meters 2 sprints- 50 meters New Skill Bench Press 5X5 add weight each time Metcon Not so GRACEful 30 clean and jerks ***EMOM 2 burpees
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Sunday 10.11.15 WOD
Explosive Strength Mobility Strength Snatch (EMOM 5min x3 TNG + heavy) EMOM for 5min Complete 3 TNG @ 70%, then in 3 attempts build to a heavy **Score heavy WOD “The Bride of Frankenstein” — On a running clock — In 6min Complete: 800m run Max Body Weight Deadlifts In 5min Complete: 600m Run Max 1/2 […]
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Sunday 10.11.15 WOD NOTES
Explosive Strength Mobility: 5min Dynamic Warm Up: 5min Strength: 10min Snatch (EMOM 5min x3 TNG + heavy) EMOM for 5min Complete 3 TNG @ 70%, then in 3 attempts build to a heavy **Score heavy NOTES: Set clock to count 1min intervals. TNG reps need to be under control, be aware of Athletes bouncing weights and […]
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10.10.15 Box Brief
Researchers have discovered a surprisingly simple way to get kids to eat more veggies By Roberto A. Ferdman September 29 Washington Post – CLICK HERE (Greg Barnette/AP) It seems like an age-old problem — kids not eating their vegetables — and it is. Little ones, more interested in macaroni and cheese than sautéed spinach, are still leaving the […]
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Saturday 10.10.15 WOD
Mobilty Teams of 2 30min AMRAP “Nate” 2 Muscle Ups 4 HSPU 8 KB Swings (70,55) **Rotate partners every round **Score total rounds + reps **MUs: Ring or Bar **MU Modifications: 2MU = 4 C2B + 4 Push Ups or 2MU = 2 Jumping Bar MUs Chief Petty Officer Nate Hardy was killed Sunday February […]
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10.9.15 Box Brief
Why Spinning Won’t Get You The Body You Want No one ever got a great butt by sitting on it Here’s why: 1. You will NOT see an increase in lean muscle mass. 2. You won’t experience a decrease in body fat. 3. Sitting on a bike for an hour isn’t doing your body any […]
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Friday 10.9.15 WOD
Max Effort Lower Mobility Strength Sumo Deadlift (1RM, Ultra Wide Stance) **stance = x2 squat WOD “The House of the Devil” 5 Rounds 1 Rope Climb 12 Toes to Bar 1 Rope Climb 12 KB Squat Clean (45,35) **1 rope climb = 2 modifications **Rotate arms as needed $ Out 3×15 Tempo Sit Ups 3-1-1-1 3sec […]
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Friday 10.9.15 WOD NOTES
Max Effort Lower Mobility: 5min Strength: 15min Sumo Deadlift (1RM, Ultra Wide Stance) **stance = x2 squat NOTES: Why? The ultra wide sumo deadlift requires additional hip and thigh recruitment. Causing the Athletes to quickly execrate the bar off the ground, execrating the hips quickly to the bar. Increasing/practicing deadlift and squat variations will cause the classic […]
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10.8.15 Box Brief
Main Line CrossFit Programming 101, continued….. Speed and Dynamic Efforts By Shane Sweatt and Laura Phelps-Sweatt Lifting heavy is only one part of the Westside Barbell Method. Another important part is lifting fast. Shane Sweatt and elite powerlifter Laura Phelps-Sweatt explain. Dynamic-effort days find powerlifters racking up a certain amount of volume by moving percentages of […]
