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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
The pullup is the new bicep curl
Have you noticed that we never do bicep curls? Why is that? Our understanding in CrossFit of functionality has eliminated the curl from our conversation, and even our vocabulary. In CrossFit, the specificity of functional movements required us to be able to move large loads, long distance, quickly. In fairness this definition is relative to [...]
Beach WOD success!
Coach Rip defines good form in the squat as follows: the ability to keep a barbell exactly over the middle of the foot throughout the entire range of motion. Doing so eliminates the “lever arm”—or “moment arm”—between the bar and the middle of your foot. If the bar deviates from this position, you create a [...]
Fight Gone Bad
Fight Gone Bad (F.G.B.) was originally designed about a decade ago for local boy, LW UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was [...]
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 [...]
Wallballs are scared of heights
This was posted by CrossFit on their Facebook page. As of yesterday Donna had 1,485 likes, 225 shares, and 95 comments. I love the CrossFit community. Way to go Donna! Donna came to us over six months ago with severe atrophy in her legs. Her knees were in pain all the time. We progressed her [...]
What the bar took
Bring-A-Friend Day Thursday, January 26, 2012 Paleo Challenge Blog (Day 18) Post yanked from CrossFit Lisbeth. It started as a way to calm the angry voice inside.The part in your head that was so damn pissed that life wasn’t perfect and did not seem like it ever would be. That’s how you came to CrossFit. [...]
Partner Workouts
Tuesday, January, 17, 2012 Paleo Challenge Blog (Day 9) The fear of embarassment is enough to push us to our limit. Partner workouts provide a fun and challengenging way to compete. Compare it to sports that require teamwork as the basis for success. The joy and camaraderie that comes from it is unparallelled. Our partner [...]
Tuesday, January 3, 2012
Why do we program 21-15-9 instead of 20-15-10? Answer: It a reverse pyramid which is an old and tried and tested set scheme. It allows for a consistent weight to be used over multiple sets.The decreasing nature refers to the “decay-rate” experienced by people who do them with a fixed weight. You do the first [...]
