Posts

Mark during last year’s CrossFit Games Open

Apparently registration for the 2018 CrossFit Games Open opens later this week. It begins in less than 50 days. Who’s ready to build the crew?

ARTICLES

+ The Only Nutrition Article You’ll Ever Need – WODprep

CrossFit WOD for Tuesday 1/9

establish a heavy load for each of these:
– hang snatch 3-rep
– hang clean 3-rep
– front squat 3RM

Post results to whiteboard!

CompEx WOD

3 rounds for time:
7 muscle-ups
14 power snatches, 50%
21 cal

then AMRAP in 10 minutes: 10m weighted lunges

HIIT WOD

Long Interval

T-spine work
– reach, roll, lift
– pretzel twist
– banded wall back extension

3:00 on, 1:00 off for 6 cycles
two in, two out (each direction)
15 T-pushups
max cal row

2:00 on, 1:00 off for 5 cycles
– 30 lateral hops over mb
– max squat thrust slam ball

Jeff P demonstrating the start of a hang clean

As promised here is a PDF of December’s programming overview! Be on the lookout tomorrow for a more in-depth look at it all.

ARTICLES

+ Sounders vs. Dynamo, Recap: We’re Going Back – Sounder at Heart

CrossFit WOD for Friday 11/31

13 minute each:
– establish a heavy hang snatch
– establish a heavy hang clean
– establish a heavy 3-rep front squat

Post loads to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 3/3

makeup SNATCH or CJ 60/3, 70/2, 78/2, 82/1, 86/1, 90/1, 93/1, …

or powers IF YOU ARE COMPETING IN TOMORROW’S MEET

Gymnastics Strength WOD

Muscle-Up Development:
– Crossover Symmetry IRON SCAP protocol
– hang check
– pull check
– gymnastics shoulder routine
– hang check
– pull check
– kipping drills

for 15 minutes:
1-2 banded muscle-up
3-4 pullups + hold
5-6 jumping muscle-ups

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.