Tagged as: kb swing

Obey your thirst!

Is it summer yet?! It sure feels like it. Be sure your drinking plenty of water before coming in to workout. If you feel dehydrated it’s already too late. It takes hours before your body can fully recoup. The rule of thumb is to drink half your body weight in ounces (ex: If someone weighs 180lbs, they should be drinking 90oz. of water a day, and that doesn’t even take exercise into consideration).

Losses in excess of 5% of body weight can decrease the capacity for work by about 30% (Armstrong et al. 1985; Craig and Cummings 1966; Maughan 1991; Sawka and Pandolf 1990). CrossFitter need to drink even more water!

CrossFit Endurance advice on Hydration: video


Wednesday’s Workout (April 17, 2013)

Complete as many rounds as possible in 15 mins of:

  • 15 Med Ball Cleans
  • 10 Medicine Ball Burpees
  • Run, 200m

Thursday’s Workout (April 18, 2013)

5 rounds for time of:
Row, 250 m
25 Kettlebell Swings, 2/1.5 lbs
Rest 2 mins

Skill: Hand Stands

Did you know cooking sprays kill ants?

I was talking to a good friend the other day and noticed shes cooked with a cooking spray. I mentioned in passing that cooking with those types of sprays caused cancer. Funny enough a couple days letter I received text that she no longer cooks with those sprays.

Why not cook with the spray? They are cheap and easy to use…they advertise even healthier benefits than regular sprays with even longer shelf lives of traditional oils? BUT are they really good for you???

Here are some interesting facts about cooking sprays that just might change your mind:

1) Nonstick cooking spray is highly explosive

2) Nonstick cooking spray is used as a drug

3) Nonstick cooking spray can be used as a household cleaner

4) You can use nonstick cooking spray as ant poison

5) Nonstick cooking spray is not calorie free or fat free, despite what its label says


Next week well touch on healthy alternatives….


Friday’s Workout

Strength: Deadlift 3 rep Heavy (alternating grip)

10 minutes of work-

  • 7 KB Swing
  • 7 Pullups

Saturday’s Workout

CrossFit Open Workout 13.4

7 minutes AMRAP:

  • 3 Clean and Jerks (135/95)
  • 3 Toes to Bar (TTB)
  • 6.6 C&J
  • 9.9 TTB

If you complete 9, go on to 12, etc.


6 Week Strength Program

April 1, we will be starting a 6 Week Olympic lifting program. Much like the strength program we will be meeting twice a week. Monday and Wednesday evenings starting at 7. The price for the program is $125.00 per member. 

Why olympic lifts?

“The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force.”—Artie Dreschler (here’s the whole article for more info)

Are you ready to take the next leap in your fitness?

Please contact any of our coaches with questions:


Wednesday’s Workout

Strength: Back Squat 2REP


Complete as many rounds as possible in 8 mins of:

  • 4 Handstand Push Ups
  • 8 Kettlebell Swings
  • 12 Sit Ups (anchored)

Thursday’s Workout

Strength: Weighted Pullup 1REP


Do 150 Wallballs, and for every Wallball break or miss (yes that means if it does not go above the tape), do 3 burpees. Time cutoff is 15 minutes.