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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
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 & [...]
My rack is better than yours
The rack position is the source of much pain and frustration for many athletes. The inability to get into a good rack position affects your ability to effectively press, push-press, or jerk a barbell overhead. You’ll also be far less effective in your front squats and, of course, your cleans. This is usually caused by [...]
“Time Trial”
What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance [...]
“Ice Monster”
Friday, January 20, 2012 Paleo Challenge Blog (Day 12) Everything we do is scalable. Women, children, obese, elderly, wounded warriors, Moms, special forces, elite athletes are all doing Crossfit. Workouts are modified as needed to be accessible by anyone yet challenging to everyone. The CrossFit community is accessible to children, senior citizens, morbidly obese, and [...]
Friday, January 6, 2012
Along a continuum of speed and strength. The clean and jerk is a speed-strength movement. What that means is that speed will always trump strength in this movement(especially when “catching” the barbell in the rack position). From the ground to the rack position speed is your primary locomotive. Once the barbell is caught in the [...]
Saturday, December 17, 2011
Workout at 9am and Paleo Seminar at 10:30. We will be providing snacks. 1 hour long. Question and Answer to follow. “12 Days of Christmas” -When each set is completed, all previous sets are done as well Holiday pain never felt so good.
Wednesday, December 14, 2011
Saturday we will being doing the infamous “12 Days of Christmas” workout followed by a 1 hour long FREE Paleo Seminar at 10:30. We will be providing snacks. Question and Answer to follow. Bring a friend. Strength: Power Clean 1RM Conditioning: 4sets 10 Front Squats 115/75 25 Jump Overs -rest 1minute between rounds Sometimes watching [...]
Tuesday November 22, 2011
Practice: Variation Pullups Work on: Deadlift, Power Clean Work out: 7mins: 5 Deadlifts (heavy), 10 Clapping Pushups Rest 5mins 7mins: 5 Power Cleans (135/95), 15 Situps Don’t forget to drink water today. Rain or shine it’s always a good idea.
