Month: January 2016

  • Wednesday 1.13.16 Box Brief

    Wednesday 1.13.16 Box Brief

    Rethinking Weight Loss and the Reasons We’re ‘Always Hungry’ Q. What is the basic message of your book? A. The basic premise is that overeating doesn’t make you fat. The process of getting fat makes you overeat. Q. But we’ve all been told that obesity is caused by eating too much. Is that not the case? […]

  • Wednesday 1.13.16 WOD

    Wednesday 1.13.16 WOD

    Explosive Strength Skill Work EMOM for 8min 20sec. Max K2E 40sec. Rest **Score your round that has the lowest reps. **Beginners: Focus on good kipping mechanics, syncing kips together. **Advanced: Focus on clearly  making contact with your knee and elbow each rep and shortening up the movement. WOD “CrossFit Open Prep #2” 18min AMRAP 75 […]

  • Wednesday 1.13.16 WOD NOTES

    Explosive Strength Mobility: 5min Partner Mobility, 2min each. 0:00-2:35 http://www.mobilitywod.com/daily/tuesday-january-12th-2016/ Dynamic Warm Up: 5min Work in agility ladders. Suggested video below Skill Work: 8min EMOM for 8min 20sec. Max K2E 40sec. Rest **Score your round that has the lowest reps. **Beginners: Focus on good kipping mechanics, syncing kips together. **Advanced: Focus on clearly  making contact with […]

  • Wednesday 1.13.15 CrossFit Teens

    Wednesday 1.13.15 CrossFit Teens

    Warm-Up Complete 2 times 1 min- tuck jumps 1 min- squats 1 min- jumping lunges 1 min- plank hold Special Strength Handstand holds-handstand push ups-handstand walks Skill Review Clean and jerks **review movement **work up to WOD weight Metcon EMOM- 10 minutes clean front squat jerk back squat Cool Down stretch  

  • Tuesday 1.12.16 Box Brief

    Tuesday 1.12.16 Box Brief

    Congrats to out Athletes that participated in the 2016 Wheelhouse Winter Games. The Main Line CrossFit placed 2 of the top five masters Athletes! Shannon Sofield Mike Shine Chris Connors Patrick Regan

  • Tuesday 1.12.16 WOD

    Tuesday 1.12.16 WOD

    Dynamic Effort Upper Strength Split Jerk (10×3 EMOM @ 65% from rack) WOD “Feng Shui” 20 Rounds 1 Cluster (135,95,115,75) 1 Muscle Up (Rx= 2 C2B) **Score time Rx+ = 1 Cluster + 1 MU (bar or ring) Rx = 1 Cluster + 2 C2B $ Out 4 Rounds 20 Banded face pulls 20 Banded […]

  • Tuesday 1.12.16 WOD NOTES

    Dynamic Effort Upper Mobility: 6min Complete all 3 mobility pieces shown. 1min on each piece, per shoulder. Make sure you coach Athletes through this mobility so that they get the best results. http://www.mobilitywod.com/daily/tuesday-january-5th-2016/ Dynamic Warm Up: 5min Strength: 15min Split Jerk (10×3 EMOM @ 65% from rack) NOTES: Keep Athletes on target to complete 3 […]

  • Week of 1.11.16 Barbell Club

    Conjugate Strength Tuesday 1.  Banded Back Squat – Double Red (1RM – no box – Everyone uses red) 2.  Hang Clean (1RM) 3.  Muscle Snatch Against Single Orange (4×6) 4.  High-Hang Snatch (6×2 Build across – Score heaviest double, no drops) 5.  Back Extensions (1xMax, If less than 25 reps, 2xMax) Thursday Warm-up: Seated Box Jumps (1xMax Height) 1.  Back Box […]

  • Monday 1.11.16 Box Brief

    Meet the S.C. teen dubbed the “LeBron James of weightlifting” Recognize anything?? Maybe the CrossFit Box he is training in….

  • Monday 1.11.16 WOD

    Monday 1.11.16 WOD

    Max Effort Lower Strength Weighted Step-ups (24,20 Back Racked,Build to a heavy 10 (L+R=2)) WOD “Dementia” 50 Back Squats (135,95,115,75) 100 Bulgarian Split Squats (20,20) 50 Deadlifts (135,95,115,75) 100 Dubs **Split Squats, divide however **Score time, 18min time cap   $ Out 7min AMRAP 15 Calorie Row 15 Sit ups