Posts

Thanks for a wonderful 2019!

Today we only have 8am CompEx, 9am/10am/11am CrossFit classes, 9am-12pm Guided Training.

We will be closed tomorrow, January 1st. Normal schedule resumes on Thursday, January 2nd.

CrossFit WOD for Tuesday 12/31

back or front or overhead squat 1RM, then

for max reps:
4:00 ring muscle-ups
3:00 kettlebell jerks
2:00 burpees
1:00 handstand pushups

Post score to whiteboard. Post-workout should be 2-3 rounds of 10 banded dislocates, focusing on shoulders down + :30-1:00 of a standard chair stretch per side for the hips. Ring in the new year feeling good!

READ: The Cholesterol Myths – Dr. Uffe Ravnskov
WATCH:

Today has four parts- do you know how to prioritize your workout to anything other than time and weight?

CrossFit WOD for Thursday 12/19

a. deadlift 3×3
b. 15 deadlifts for time (DIANE weight)
c. every 2:00 on the minute do 3 full cleans for 10:00
d. 6 rounds of 15 calories rowed for time, resting 1:00 between each effort

Post results to your journal!

READ: These Researchers Think Poop Could Unlock Athletic Supremacy. Are They Right? – ESPN
WATCH:

Best of the Rest 2015

Knowing proper rope climb technique can greatly improve your time in rope climb workouts: jump and grab (straight arms), layback for a knees-to-elbows, foot lock the rope, squat up and you pull the rope toward your hips. Reach and repeat.

ARTICLES

+ Why Do Recipe Writers Lie About How Long It Takes to Caramelize Onions – Slate

CrossFit WOD for Monday 12/11

snatch 7×2

Rx

5 rounds for time:
15 kettlebell thrusters, 2x 16/12kg
50 double-unders
15 c2b pullups

PERFORMANCE

5 rounds for time:
15 dumbbell thrusters, 2x 50/35#
40 unbroken double unders
3 legless rope climbs

Post time to whiteboard!

Kettlebell WOD

abridged Primal warmup
swings & things
mobility work