Allyson does child's pose in between heavy deadlifts. Yoga is a great compliment to heavy lifting and CrossFit. Have you noticed an improvement in your workouts with the integration of yoga classes?
Join Laura today at 9am for a restorative yoga class. It was a hard week! Who knows what next week will bring? Do the right thing for your body, mind and spirit. Come to yoga this morning.
0 Comments
Bridget hits rock bottom in her overhead squat and looks good! Who is already missing the warm weather and taking the WOD outside?
We continue our Saturday Open WOD programing with a workout from the first CrossFit Open in 2011. This workout caused a lot of angst for those of us doing the Open who did not have muscle ups. No worries, the Open workouts are designed so that nearly everyone participating can get a few Rx'd reps. This workout is designed really well so that everyone can do some or all of the burpees. If the overhead squat weight is too spicy for you, no problem, lift what you can. At the end of the 10 minutes you can record your score as Rx'd and as modified. Yes, this workout is used to calculate your Beyond the Whiteboard Fitness Level. Today's Workout CrossFit Open WOD 11.4 Complete as many rounds as possible in 10 mins of: 60 Burpee (Bar Facing)s 30 Overhead Squats, 120/90 lbs 10 Muscle Ups A recent video of Diane Fu doing a kneeling jump to a stack of weights has got the True Spirit CrossFit Coaches fired up to work on their static jumping skills. Developing jumping skills improves coordination, explosiveness, balance and agility. All good things to develop! Watch today's video for some great tips on jumping drills. You can practice the kneeling jump with an a few ab-mats under your knees and your toes tucked under first. Once you develop the neuromuscular motor pathway, the you can progress without the abmats and feet turned under. Once you're comfortable with that, you can start adding an elevated surface to land on. Oh! Listen to the VERY IMPORTANT tip at minute 3:26 of this video. Yes, you've heard it in the gym many, many times..you need to practice landing quietly. Today, you will land on top of your box as quite as a ninja.
Today's Workout Tabata Row (calories) Rest 1 min Tabata Box Jump, 24/20 in Rest 1 min Tabata Air Squat Rest 1 min Tabata AbMat Sit-up Score is the total reps performed in all of the intervals. Today is the last day for early-bird $20 registration for our Huffing for Stuffing team. After today registration increases to $25. Nearly 1/3 of our gym members are running or walking the 5K. What a great way to start a day of feasting and giving thanks!
Have you noticed the cool info-graphics in the bathroom? We really like the messages, methods, and techniques the Precision Nutrition folks use to help thousands of folks get healthy and happy. Their integration of lifestyle practices such as stress reduction, sleep improvement, mobility, hydration and sensible eating advice are in line with the Whole Life Challenge and are what we feel is the best approach to health and fitness. As you know, we don't advocate a magic pill or drink. We feel the best way to get healthy is to eat real food, (in the right amount for you), exercise, play, rest and recover. Here are a few Precision Nutrition articles on fixing a broken diet, and the cost of getting lean. Today's Workout Row 4 x 500m Rest as much as needed in between sets. This is for the Beyond the Whiteboard Leaderboard. Cash out - Athlete Choice Death by pull-ups Max effort pull-ups Max effort push-ups Max effort bar-dips max effort ring-dips Max effort muscle-ups Max reps unbroken double unders 2 Min max reps double unders |
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
|