Blog

Benchmark time

DSC_0177

 

Register for the Saturday Weightlifting clinic ASAP.  Nick will be going over techniques to get better at the jerk.  A lot of you have commented on how to get better at this movement and stronger overall so here.  you.  go!!

HERE to ENROLL

Today:

“Elizabeth”

21, 15 and 9

Cleans and ring dips

 

Posted in | 1 Comment

Hint….The bar does not go higher

DSC_0241

At this point what is the next step in the clean?  Does the bar keep going up higher or does the body move underneath it?  Explain your answer in the comments section..

Today:

Front Squat 6×2 @62%

AMRAP in 8

3 HSPU

8 Pistols

Posted in | 1 Comment

“Core” stability

DSC_0278

When we talk about core we always think about the abs but, there is so much more that contributes to core tension or strength.  Consider the WOD below.  There are a lot of moving parts in each movement and one that is actually isometric meaning you’re holding a muscle or group of muscles tense so you can stabilize.  In the overhead walking lunge you’re definitely using your abs to stabilize but, you’re also using your shoulders and upper back as well.  You won’t be executing a good overhead walking lunge without stabilizing that weight overhead with your shoulders as well as keeping your midsection nice and tight to stabilize everything else.  So, in short, use your abs and “core” muscles but know you have to stabilize everything else that contributes to help those abs out.  Everything needs to wok together to be as effective as we want to be.

Today:

AMRAP in 12

50 overhead walking lunges with a KB (53,35) *25 steps each hand

25 Toes to bar

50 KB Snatches (25 with L, 25 with R)

25 V-ups

Posted in | Comments Off

Time under tension

DSC_0246

Lots of good tips from last weeks squats on getting out of the rack and getting to your squat quickly.  It’s going to help this week as we get closer to finding a new 1RM.  Don’t put yourself under that heavy bar for much longer than you need to be.  Time under tension adds to the CNS being taxed.  Step back, squat, done.

Today:

Back Squat

5×5 at 87%

3 rounds

15 thrusters

15 pull-ups

Posted in | Comments Off

What Fit People Do

DSC_0120

HERE’SGIF Article floating around on social media describing habits of fit people. Not sure if they had CrossFit in mind but they’re good tips nevertheless.

TODAY: SUN, JUN 22, 2014

10AM SKILL: KIPPING PULL UP

EMOM (Every Minute On The Minute) FOR 16 MINUTES

EVEN MINUTES (Including Minute 0:00 & 16:00)
6 CPVP KIPPING PULL UPS (Chin Past Verticle Plane, Only kipping, no butterlies)

ODD MINUTES
4 FRONT SQUATS 155#/105#
10 LATERAL BARBELL JUMPS (Over the barbell)

11AM

3 ROUNDS FOR TIME

BEAR COMPLEX 135#/95#
10 HANDSTAND PUSH UPS

Posted in | Comments Off

Never Too Late

20140620-185240-67960669.jpg

I’ve seen each side of the spectrum. There are athletes who come in through our doors looking for an edge on their competition in their respective sport. There are people who have never worked out a day in their lives. Both sides (and everything in between) have found success inside our box. Haven’t worked out for a while? 2 weeks? 3 Months? Year or more? Recovering from an injury? It’s never to late to start.

TODAY: SAT, JUN 21, 2014

TEAM OF 4
(Pairs Follow The Leader)

60 DUMBBELL BURPEE DEADLIFTS 40s/30s
60 UP-&-OVER BOX JUMPS 24″/20
60 PARTNER MED BALL SIT UPS
60 JUMPING SQUATS ON TO A BUMPER PLATE (45# for everyone)
60 PULL UPS
(Athletes A & B work together down the ladder. Athletes C & D follows them.)

Posted in | Comments Off

Goal!

DSC_0259

I have to admit, like most Americans, I only get interested in soccer during the World Cup. But I do admire the athleticism it takes to be a professional soccer player. In fact, we have many competitive CrossFitters here at CFW with competitive soccer backgrounds. I think all of them would agree that adding CrossFit to their training solidifies their foundation to make them better soccer players. Essentially all of our movements in CrossFit are Core-To-Extremity, meaning the movement is initiated from our trunk and extends to our limbs. There are few better examples of this than kicking a ball. We train endurance to help them last the 90+ minutes. We increase speed, power, and agility, all needed to best opposing players. Even the neurological pathways developed in CrossFit like balance and coordination makes a superior athlete.

On a side note, who else finds it humorous that a pro soccer player can get clipped in the heel by an opposing player and to fall to the ground as if his leg was cut off? That, I’d have to say, doesn’t translate so well to CrossFit.

TODAY: FRI, JUN 20, 2014

6 SETS OF 1 REP BACK SQUAT @ 94% OF YOUR 1 REP MAX

-Then-

3 ROUNDS

MAX KETTLEBELL SWINGS IN 1 MINUTE
MAX TOES TO BAR IN 1 MINUTE
MAX DOUBLE UNDERS IN 1 MINUTE
REST 1 MINUTE

*Your score is the least number of reps completed of the 3 rounds (add the reps of all 3 movements together in each round)

Posted in | Comments Off

The Tough Ones

20140618-172736-62856425.jpg

Daily I’m impressed by some of the tough CrossFitters we have here at CFW. Recently, I sat and thought about those attributes I admire most about these noteworthy individuals.

I’ve never heard these tough CrossFitters complain about the WOD. They walk through the door even if they suck at every movement on the board. They show up even if it’s sweltering, there’s snow on the ground, or during torrential downpours. They don’t shave reps, even if everyone else is done. These tough people always put their score on the board even if the number is much less than their PR. They’re not concerned with what’s playing on the stereo. Even if they “think” they can do the weight, they’re not ashamed to scale when it’s appropriate.

These tough people aren’t necessarily the firebreathers whose names are scattered across the leaderboard. To the contrary, most aren’t. Instead, they are the people who come in as much as they can, trust their coaches, do the work, and put out 100% no matter who’s watching.

*Reminder* The Conjugate Series begins next week. Open gym hours return to normal.

TODAY: THURS, JUN 19, 2014

COMPLETE THE FOLLOWING COMPLEX AS HEAVY AS POSSIBLE

1 SQUAT SNATCH + 1 OVERHEAD SQUAT + 1 LEFT OVERHEAD LUNGE + 1 RIGHT OVERHEAD LUNGE

-Then-

COACH LED CORE WORK

Posted in | 3 Comments

Get Ready

DSC_0488

The Heat Index is supposed to topple over three digits today (not to mention the actual temperature will be close to 100) so it’s certainly going to be sweaty inside the gym. But that won’t change our pursuit of fitness. We’ll just have to make some additional considerations. Remember that hydration starts way before you walk into the gym. Drink water throughout the day. Try to stay out of the sun during peak hours if possible.

Registration for our 4-Week Gymnastics Seminar is OPEN. Get signed up before spaces run out! You can also get signed up for Sunday’s Gymnastics Clinic by clicking HERE.

TODAY: WED, JUN 18, 2014

6×3 FRONT SQUAT @ 64%

-Then-

30-20-10
WALL BALLS 20#/14#
BUMPER PLATE FACING BURPEE JUMP OVERS 45#
*Do a burpee facing a 45# bumper plate. Instead of jumping straight up and clapping, jump over the plate.

Posted in | 1 Comment

What’s Your Vehicle

Vehicle Comparison

Let’s take a look at the three vehicles above and compare them as if they were athletes.

To the far left is a dump truck. Compared to most vehicles (or athletes), they’re pretty slow. They can’t go as far as most without having to fuel up. But they can carry tons of weight and pull just about anything you attach to them. This is similar to your typical strongman athlete or football lineman. In the middle is a hybrid car. They’re characterized by their ability to keep going for long distances. Though some can get up and go, most aren’t particularly known for their top end speed and will lose they’re definitive property once you start adding weight to the equation. I would imagine this is similar to your endurance athlete — your ultra marathoner or triathlete. On the far right is your super sports car. They get off the line quickly and are hard to catch. But, they consume fuel faster than the dump truck and can’t carry a lot. Here’s your sprinter.

Our goal in CrossFit is to take the best attributes from the athletic world to create the most well rounded athletes possible. We want to increase your ability to more large weight long distances quickly.

I would love some feedback — What vehicle would best describe you as an athlete (currently) and what do you aspire to be?

This Saturday, Coach Jason will be holding a Powerlifting Clinic on the Sumo Deadlift, along with some accessory movements to help you pull the most weight off of the ground. Click the link below to sign up (Free for Gold Members, $20 for non-Gold).

enroll-today

TODAY: TUES, JUN 17, 2014

15 MINUTE CAP

RUN TO THE TRACK, RUN 12 LAPS, RETURN TO THE GYM

-In the time remaining-

AMRAP DEADLIFTS @ BODYWEIGHT

Posted in | 7 Comments

Like Us on Facebook