Posts

Not-yet-vertical at the 2015 Elysian Games

CONDITIONING for Wednesday 10/14/2020

HUFFLEPUFF

Max perfectly-vertical kettlebell swings in 10:00. Every break do 10 pogo burpees.

Post score to whiteboard.

READ: Why Do So Many Researchers Still Treat Race As a Scientific Concept? – Slate
WATCH:

Michi

Zoom Kettlebell Class at 7am! Email us for the Meeting Room #

CONDITIONING for Friday 9/4/2020

DRIP

50 reps each, for time:
– goblet squats
– rack lunge
– push press
– RDL
– Parallel kettlebell swings
– plate jumps
– wall ball substitute
– object pushup
– plate jumps

Post results to comments!

Pullup Strength Ladder (Week 11 of 12): E2MOM x3 do 1-2-3-2-1 reps

READ: Almonds Are Out. Dairy Is a Disaster. So What Milk Should We Drink? – The Guardian
WATCH:

TBT to when we could watch you during your 400m runs

CrossFit WOD for Thursday 7/11

21-15-9 reps for time:
squat clean, 70/45kg
HSPU

Post time to whiteboard!

ARTICLES

+ Why You Can’t Release Your Tight Psoas Muscle with Stretching – Somatic Movement Center
+ Supplements and Diets for Heart Health Show Limited Proof of Benefit – The New York Times

The squad after every single person finished!

You’ve done MURPH. Now what?

Let’s start with hydration and nutrition- you were sweating a lot during and you were sweating a lot after. You need to continue replenishing your fluids throughout the next couple of days for the muscle breakdown and rebuild process.

That said, you also need to practice good nutrition: quality carbs, quality protein, and quality fats (up your Omega-3 intake!) build quality muscle and lower the amount of junk in the system that could lead to inflammation/puffiness and soreness.

Also: keep moving! Bring the intensity down, but movement is medicine. Try the stretching routine video below!

This week: back squats, tabata front squats, double unders/burpees, snatch deadlift + hang snatch + OHS lifting complex, clean deadlift + hang clean + jerk lifting complex, “NANCY”, the FABULOUS FORTY birthday workout, CGO 18.1, and a Team work/hold workout.

Also: last chance to jump into this WEIGHTLIFTING / POWERLIFTING block ends tonight! REGISTER BEFORE IT’S TOO LATE.

ARTICLES

+ Squat Because Your Brain Needs Strong Legs – Breaking Muscle

CrossFit WOD for Tuesday 5/29

back squat 5x5x75-80%

tabata front squats, 43/29kg

3 rounds for time:
50 double unders
30 burpees

Post tabata score and time to whiteboard!

Bobby B and Dave H

ARTICLES

+ Coaching Roundatable CrossFit Open 14.4: Tips and Advice – Tabata Times

CrossFit WOD for Test Tuesday 1/24

50-40-30-20-10 reps for time:
wall ball
situps
double unders

OR if you’ve never done the benchmarks separately before

“ANNIE”

50-40-30-20-10 reps for time:
situps
double unders

rest 1 minute, then

“KAREN”

150 wall ball for time

Post times to whiteboard!

HellaFit WOD

THE UPHILL

30 min AMRAP:

100m run
20 lunges
30 push-ups
40 Russian twists
50 KBS