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Tuesday 4.28.15 Barbell Club
@CFML A: High-Hang Snatch (7×2) @50/60/70/75… 2 sec hold in bottom on last rep If 75 is sharp, you may go up. The goal is good technique & no misses. No extra attempts if you miss, 7 sets total. B: Back Squat (5×5) @75-78 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (3×8) Use same weight […]
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Tuesday 4.28.2015 Crossfit Kids
Warm-up Mobility- Banded tricep hold – banded pull downs Dynamic- Slow 600 meters – Sprint Accessory- Plank tabatas for 4 minutes Gymnastics Rope climb a- Scale x4 b-practice foothold and 2 pulls x 4 c- 4 good pulls x 4 d- complete climbs x 5 Special Strength Front squat- taken from rack 6 x 4 […]
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4.27.15 Box Brief
PARENTS NEED TO KNOW ABOUT OSGOOD-SCHLATTER DISEASE Jeanne Goodes – Contributor Read More Knee aches and pains are expected in an athlete’s training, but how does an athlete or parent know if the pain is a normal part of conditioning or if it is something more? This article will explain Osgood-Schlatter disease and its cause, discuss its […]
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Monday 4.27.15 WOD
Max Effort Upper Strength Hang Power Clean (1RM – limit to 10 reps after warming up) WOD “The Force Awakens” 5 Rounds 10 HSPU 10 Ring Dips 10 Fat Bar Hang Cleans (115,75) 200m Run **20min time cap $ Out 4×20 V-Ups
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Monday 4.27.15 On-Ramp
@CFML On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
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Monday 4.27.15 Competitor WOD
Max Effort Upper Strength Hang Power Clean (1RM – limit to 10 reps after warming up) WOD “The Force Awakens” 5 Rounds 10 HSPU 10 Ring Dips 10 Fat Bar Hang Cleans (115,75) 200m Run **20min time cap Special Strength 3RM Weighted Pull Up **Build Across Special Strength 6×3 Barbell Upright Row **Build across Midline 4×20 […]
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Monday 4.27.15 Barbell Club
@CFR5 a: High-Hang Clean + Clean (6×2+1) @50/60/70/70+/70+/70+ If 70 is sharp, you may go up. The goal is good technique & no misses. No extra attempts if you miss, 6 sets total. b: Front Squat (3×3) @75-80 3 sec pause on first rep c1: Snatch Push Press + OHS (4×3+1) (may substitute push press) Use highest weight from last week […]
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4.26.15 Box Brief
2015 MASTERS QUALIFIER EVENTS Good Luck Main Line CrossFit Athlete’s Mike Shine an Cate Kelly Click Here to see the workouts The top 200 masters athletes each age division—40-44, 45-49, 50-54, 55-59 and 60-plus—will have fromThursday, April 23 to Monday, April 27 to complete four events. Events may be completed in any order. All four […]
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Sunday 4.26.15 WOD
Gymnastics 15min practicing • ‘J’ Hook Rope Climbs or • Legless Rope Climbs • ‘J’ Hook up, legless down WOD “2015 Masters Qualifier Event 3” 2 rounds for time of: 1,000-meter row 50 thrusters (65,45) 30 chest-to-bar pull-ups **Partner Up, split row and reps evening **We encourage you not to complete solo $ Out 5min […]
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4.25.15 Box Brief
DOES ORGANIC REALLY MATTER? HOW TO RANK NUTRITIONAL PRIORITIES Marc Halpern – Contributor BreakingMuscle.com What is the perfect diet? This is the question that blows up Internet forums. Researchers and trolls alike debate this question with a beautiful blend of science, opinion, anger, humor, and everything in between. (I’ve always argued a paleo vegan diet is what […]
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Saturday 4.25.2015 Crossfit Kids
Warm-up Med Ball musical chairs- let’s get mom or dad to play too! Tabata Time: 20 seconds on, 10 seconds rest Minute 1: Jumping Jacks Minute 2: Plank holds Minute 3: wall walks Minute 4: burpees Minute 5: squat Gymnastics Dip it real good! Practice tricep dips on boxes Practice dips on rings Game Hungry […]
