Curious to know what we’ll be doing next for training for the next 6 weeks? Take a look!
During tomorrow’s WOD, we will be introducing a new movement for all Program Tracks – the Turkish Get-Up. It’s a technical exercise, but one that’s INCREDIBLY effective at developing both the shoulder and rotational strength and mobility you’ll need to experience huge gains with your overhead movements. WE’ve included some demo videos for you to […]
We’re thrilled with the number of requests we’ve received from individuals looking for additional skill-work they can do outside of class. Rather than give off-the-cuff feedback, we’ve decided to make our direction a litle more formal. Starting next week, we’ll be assigning supplemental home-work drill-and-or-skill work along with each daily WOD.
“… Stink, Stank, Stunk!”
Complete 5 rounds, each for time.
20 Pull Ups
30 Push Ups
40 Abmat Sit ups
50 Air Squats
Rest exactly 3 minutes between each round. Running clock. (note time you finish each round. Record each round time.
** 30 Minute time cap. Athletes scale as needed. Scale to 3 rounds, or reduce rep count to 10,20,30,40.
We say this in class all the time: we really want people to start working on getting their double unders. And there is only one way to do this, and it’s to start working on double unders, one attempt at a time. Again and again and again. You’re never going to learn how to do […]
Although we’re not huge fans of this movement as an exercise in and of itself, and it’s unlikely you’ll ever encounter it as an element in one of our WODs, we find that the Med Ball Clean is an effective way of getting people to understand the difference between a bar properly cleaned, versus a bar that’s been reverse-curled (up and away from the body … think T-Rex arms), or a bar that’s been pulled “too early” (you’ve bent your arms and started pulling the bar up before you’ve come to full extension).
Tomorrow, 9/7 we will be testing the CF Benchmark “Nancy.” You all have been training for this workout, whether you know it or not. Do your homework and come prepared to crush it tomorrow! Here are some helpful tips when preforming the OHS and there is a great video of Rob Orlando banging out the […]
If you’re feeling challenged by the Overhead Squat (one of the element’s in today’s WOD), you’re not alone. The OHS requires an insane amount of focus on balance. Don’t be afraid to use only the bar – there’s no sense adding weight if you can’t do the lift with full range of motion, getting below […]
Look what Santa Claus brought, a few months early! More toys we can use to torture ourselves with! If you watched the 2010 Crossfit Games, you’ll understand the importance of knowing how to climb a rope, using both your arms and your legs. One of the last elements in the final WOD was a 20 […]
No photos to share this PM…however a few observations on today’s (and the last few) WODs: 1.) Intensity. The energy level and intensity present in the workouts these last few days has been nothing short of phenomenal. Goals are being checked off of the Goal Board almost every class, we’ve had at LEAST 2 PR’s […]