Cory and Michàel are all smiles on their last run. Perhaps it's because they know they don't have to do any more pull-ups!
Want to get better at pull-ups? Watch this excellent video on pull-up efficiency with Chris Spealler and Matt Chan. Wendler Deadlift Week 2.2 5 @ 50% 3 @ 65% 3@ 70% 3 @ 85% max reps at 90% Then, for time: 21 Pull-ups 100m Run 15 Pull-ups 200 m Run 9 Pull-ups 400m Run We have so many awesome upcoming events! Check 'em out:
0 Comments
Choe, Natascha, Skip, Kerri and Coach Jon enjoy some hip mobility work. Have you done your 10 min of mobility today? Join us on Monday Oct. 6th at 6:30pm for a mobility class with Coach Leslie and Dr. Phil Cameron of Bozeman Wellness Center. You will learn how to use lacrosse balls, band and foam rollers to deal with the issues in your tissues.
Yesterday CrossFit announced an essay and photo contest on why you love your CrossFit coach or affiliate. Do you have something to say about True Spirit CrossFit or your coaches? Click here to learn more about the contest. The Workout of the Day: Gymnastics skill work or make up a missed Wendler Day. then 2010 North Central Regional Triplet 3 rounds for time of: 500 m Row 12 Overhead Squats 115/75 lbs 50 Double Unders We have so many awesome upcoming events! Check 'em out:
Congrats to Heidi who did yesterdays WOD with her max box jump height! She had only done a 20inch box jump once before to set her PR height. She did 27 box jumps with a 20 inch box. Nice work woman! Who needs a 16 inch box jump back up? Not you anymore!
Wendler Back Squat Week 2.2 5 @ 50% of 1RM 3 @ 65% of 1RM 3 @ 70% of 1RM 3 @ 85% of 1RM max reps at 90% of 1RM Then, for time: 50 Lateral Burpees 40 Air Squats 30 Box jumps 24/20 20 Plyo Pushups 45/35 10 Weighted Sit-ups 45/35 We have so many awesome upcoming events! Check 'em out:
The snatch, one of Olympic lifts, is an explosive lift that recruits your hips for power application. An explosive hip drive is transferrable to a variety of athletic pursuits such as skiing, soccer, jumping, etc. All of the Olympic lifts train you to apply force upward, then immediately reverse direction to get under the bar. It takes a lot of practice to master these lifts. One of the best ways we know to learn how to drive up and get under the bar is with the three-position snatch drill. Spend some time with this drill today, then test your skill by putting some weight on the bar. Good luck!
Oly Skill Work Snatch 3-position snatch for at least for 3 sets, then go for max effort. Remember, split snatch is always acceptable. Today you'll work on your snatch from three positions, high hang, above the knees, and from the ground. Every Minute on the Minute for 10 Mins 2 Snatch at 85% (or 1 snatch + 1OHS/OHLunge) 1 TALL box jump 30/24 - add 1 box jump rep each minute until failure or 10 min. Rx’d is completing all 10 mins We have so many awesome upcoming events! Check 'em out:
|
Special EventsRecord your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!
Categories
All
Archives
April 2024
|