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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
Partner up and enjoy the ride
Getting use to a wrist in a front squat position is not easy. Some would rather cross arms to compensate for a lack of mobility and technique. We believe that rolling the bar over your palms is most functional. An arms crossed position does not allow for transferability overhead for such movements as the clean [...]
30 Day Paleo Challenge begins June 1st
Eat Meat, vegetables, nuts and seeds, some fruit, little starch and NO SUGAR -Crossfit Nutrition Prescription We will begin our 30 Day Paleo Challenge starting June 1st In our last Paleo Challenge Thomas not only lost 5lbs he lost 5% bodyfat as well. Those are phenomenal results in only 30 days. Rules: 1. Must be willing to [...]
Recipe: Fried Eggs with Sweet Potato Hash
Ingredients 1 Tbs coconut oil, divided 1 medium sweet potato or yam, diced into 1/2″ cubes 1/2 yellow onion, diced 2 nitrite/nitrate free sausages, sliced 1 medium bell pepper, diced 4 eggs freshly ground black pepper Instructions In a large skillet, heat 2 teaspoons coconut oil over medium heat. Add the onions and sweet potatoes, [...]
“Knees Out”!
Externally rotating the ankles, and therefore the knees, not only creates the right tension, but it also stabilizes the back and forces the torso upright. Mobility guru Kelly Starrett (www.mobilitywod.com) says the movement is important for the set-up of the deadlift as well as the Olympic lifts. “I contend that if you turn that foot [...]
From Sickness to Fitness
Where do you find yourself on this chart? Folks on the far left of this diagram are typically sedentary and suffer from chronic disease. People who fall further to the right live and enjoy a more productive and longer life. Simple “wellness” isn’t enough. A balanced diet and workout regimen allows for optimal health & [...]
I heart CrossFit
I live my life by the efficiency and efficacy in which I do things. I think it’s why I hold CrossFit so dear to my heart. Similarly, the CrossFit program has proven over and over again why it is the leading strength and conditioning program in the world. At CrossFit we work exclusively with compound movements and [...]
Do more work in less time
Re-posted from Ultimate CrossFit New folks and Veterans alike are bound to feel a little tweak, a little tightness, inflammation or over-exertion at some point or another. It’s the nature of being active. You are going to feel sore and you may even find it hard to move some muscles, especially if you have never [...]
Funny Story
In all of the years I have been working out, I have never been so excited talking with the CrossFit Community. Last night at Church I greet people as they enter the Church. The door that I was standing by is not very busy. One of my friends at Church also does CrossFit. The entire [...]
