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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
Are you taking a post-workout shake?
Post workout shakes are just as essential as stretching. The intensity of our workouts cannot be overstated enough. Take extra care of yourself by supplementating with a post workout shake. There is a 20 minute window after your workout that is essential for you toward faster results. The number one question you should ask yourself is [...]
Sample Paleo Meal
Paleo Challenge Starts July 1st! With that, I want to start getting you to think about what “Paleo” actually means. Below is a sample of 3 solid Paleo meals that you can prepare easily. Breakfast: Low Glycemic Fruits like apples and rasperries help control insulin spikes. Almond butter helps introduce “healthy” Omega 3 fatty acids. Hardboiled [...]
Tips to Triple Your Workout Effectiveness
Tips By Katie Powell-Head Trainer of CFJAX 1. Shorter time, high intensity - The tendency of many people is to spend hours in a gym, thinking the longer they workout, the more they will get out of it. FALSE! The truth is, after about 45 minutes, the benefit is not as great. To go longer than [...]
Change is inevitable in CrossFit and in life
I was driving down Golden Gate Parkway the other day, like I do at least 5 times a week, when I realized that I had driven on this road at many different chapters of my life, for as long as I could remember. I drove on this road every day in high school. I received driving [...]
Games Open Workout 12.3
Scaling in CrossFit through substitutions or modifications of movements, rather than adjusting weight or reps, often serves a couple of purposes. First, it’s a path to eventually performing the full movement as prescribed. Second, they’re often just bad enough that you’ll want to do the full RX (prescribed) as soon as possible. Push-ups with hands [...]
Fitness trends are distractions, not attractions
The lessons learned through physical training are unavoidable. The character traits required and developed through physical training are universally applicable to all endeavors. Perseverance, industry, sacrifice, self-control, integrity, honesty, and commitment are best and easiest learned in the gym. Even clients who have found spectacular success in business, sport, war, or love find their most [...]
20 Step Story of a typical CrossFitter
(link to article here) 1. Hear about CrossFit through someone that is obsessed with CrossFit. 2. Attend a Free class…and one of two things happen – you love it & you are hooked already (skip to #6) OR… 3. Still very skeptical, go back to the couch or your regular way of training… but…whether you [...]
Benchmark: Grace
Excerpt from “The Clean” in the CF Journal The clean builds immense strength and power but this is only the more obvious part of the clean’s story. (This complex movement actually contains within itself two princely exercises – the deadlift and squat.) The clean is unique among weight training exercises in that it demands extraordinary [...]
