Congratulations! We completed the 8-Week Pullup Strength Ladder- now it’s time to apply it to handstand pushup strength development. Our goal is to make you stronger for workouts when we demand more work capacity. During these sessions in class remember that we want to focus on strength, which means control and tension over speed and […]
CrossFit WOD for Sunday 1/26 5 rounds, each for time: 10 bar-facing burpees 15 alternating front lunges, 50/35kg 10 bar-facing burpees Rest as needed between rounds. 2-3:00 is ideal. Post slowest and fastest round to whiteboard! READ: The Case for Reparations – Ta-Nehisi Coates for The Atlantic WATCH:
CrossFit WOD for Saturday 1/25/2020 AMRAP in 20:00 250/200m row 20 pushups 250/200m row 20 kettlebell push press, 2×20/12/8kg Share score (total pushups and kb push presses) to whiteboard! Lower back stretches and doorway chest stretch for post-workout. READ: Competitive Tennis in the Time of Climate Change – The Outline WATCH:
“With the ever-increasing obesity and chronic disease epidemics, we clearly aren’t eating the right quantity or quality. And it’s so easy to see why. Processed food, which is calorically dense from carbohydrates and fat, is quite literally everywhere. At every checkout line, at every social event, holiday, or celebration, at concerts, hospitals, airports, gas stations, […]
The bar floats directly over the shoulder blades in a proper overhead lockout. CrossFit WOD for Thursday 1/23/2020 3 push presses every :30 for 5:00 then3 push jerks every :30 for 5:00 3 rounds for time:100 double unders50 kettlebell swings Share time to whiteboard! Post-workout should be all about lower leg love: rolling out arches […]
CrossFit WOD for Wednesday 1/22/2020 for time:15 snatch, 60/35kg25 hang cleans, 70/45kg35 front squats, 80/55kg45 deadlifts, 90/65kg Use one barbell. Share time to whiteboard. Post-workout should involve 3:00 or so of Jefferson Curls (SEE BELOW), moving as slowly as needed to feel all parts of the back. READ: Is the Keto Diet Healthy? A Cancer […]
CrossFit WOD for Tuesday 1/21/2020 bench press: bar/10, 40/5, 50/5, 60/5, 70/5, 70/5, 70/5+ 5 rounds, each for time: 500m row 24 toes-to-bar 12 (6/6) dumbbell hang clean & jerk, 50/35lbs Rest exactly 2:00 between rounds. Post slowest & fastest rounds to whiteboard. Post-workout should be 20 scorpions on the belly, then another 20 on […]
We have a simple Nutrition Challenge coming in February- are you in? Here’s a simple homework assignment: record what you eat, when you eat, and about how much you eat for a full seven-day stretch. Bonus points for including wake time, hydration quantity, and sleep time. in the meantime make sure you read the links […]
We’re almost done with our 8-week pull-up ladder and our strict muscle-up progressions. We’ll be moving into handstand practice. CrossFit WOD for Sunday 1/19/2020 AMRAP in 15:00 45 calorie row 35 wall ball, 20/14/8lbs to 10/9/9’ 25 toes-to-bar 15 burpee muscle-ups Then find a 1RM snatch in 5:00 Score = total reps x kilograms snatched. […]
CrossFit WOD for Saturday 1/18/2020 for time: 200m farmer’s carry 60 anchored situps 200m farmer’s carry 50 db step-ups/side 200m farmer’s carry 40 db hang snatch/side 200m farmer’s carry 30 devil’s presses 200m farmer’s carry 20 db deadlifts 200m farmer’s carry Ideal loading is 2×24/16/12kg kettlebells or 2×50/35/20lbs dumbbells. Post time to whiteboard! READ: The […]
