The Saturday morning class on the ergs. Photo by Coach Jon. A key to longevity and vitality is happiness. For most of us, the hour we spend at our gym, is the happiest hour of our day. Who wouldn't want to share that? With your hour of happiness in mind, we are launching our #FITITFORWARD happiness campaign. For the next three weeks, starting Friday, March 25th and ending on April 8th (GUEST DAYS!) we are asking you to pay forward your fitness and happiness. Each week you will teach a friend, family member, co-wroker, coffee-date, beer buddy or total stranger how to squat, do a push-up or do a sit-up. Take a photo of your happy friend(s) squatting, pushing-up and sitting-up. Post it to Instagram or Facebook with #TRUESPIRITCROSSFITANDYOGA and #FITITFORWARD and your friend(s) has a chance to win FREE FOUNDATIONS! We are giving away 4 Foundations gift certificates! We'll post some tips for teaching the movements here and on our Facebook page. Have Fun! #FITITFORWARD Week 1 - The Squat - Here's a great video from CrossFit on the squat. Did you know we are born with the ability to squat perfectly? Try this workout with a friend: Tabata Squats. Do you remember how many you did when you were in Foundations? Today's Workout
Spend 15 minutes working on your goals & goats then, 3 x 6 minute intervals 1000m Row or 800m Run or 4min Bike In remaining time as many reps as possible of Interval 1. American Kettlebell swings 1.5/1 good Interval 2. Ball slams 20/15# Interval 3. Sledgehammer hits 10/8# Rest 3 minutes between each interval
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Zack C. making a 30" box jump look easy
So many of us are drawn to CrossFit because of its intensity, the community, the efficiency, and because it's so much fun. After a while of doing CrossFit, it's natural to critically evaluate the rest of your life. You might take a look at what you eat. You keep hearing the coaches tell you that you can't out-exercise a bad diet. So, you clean up your diet and start eating veggies, meat, fruit, nuts, seeds, little starch and no sugar. You might wonder, "What's next? What other healthy lifestyle choices can I make?" We are here to help you with that! Starting in April we are throwing down a weekly healthy lifestyle challenge. This is not a contest, this is life! We will suggest one thing each week that you can do to make your life better. Your coaches will help hold you accountable. We'll have a weekly blog post explaining the benefits of that week's healthy lifestyle activity. Think of it as an in-house Whole Life Challenge. We hope you join us! Today's Workout Work on hand balancing/handstand/handstand walking & core then, 3 rounds for time of: 10 Squat Cleans 135/95# 20 Box Jumps 24/20" This workout is light and fast. It's a couplet that works explosive hip drive and leg strength with the squat cleans, and hip drive and leg stamina with the box jumps. Scale this workout to complete it in 12 minutes or less. This workout is used by Beyond The Whiteboard to determine your Lightweight Metabolic Conditioning Fitness Level. Today we continue with our gymnastics pulling progressions. We are so excited for Tammy who go her first (2!) pull-ups, Corinne who got her first (4!) toes-to-bar, Annie and Theresa who both got their first rope climbs, and Josh who got ring muscle-ups. What can we say? These progressions work! Today's workout introduces us to new gymnastics movement, the L Pull-up, and today's couplet is a classic upper body push-pull combination. You core is also working hard with two independent weights overhead and the L-style pull-up. One goal of today's workout is unbroken reps for the pull-ups and thrusters. Good luck! Today's Workout Gymnastics pulling progression: 5 rounds not for time. Pick a pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.
Today's Workout Work on gymnastics pulling progressions then, for time
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken. If 21 L pull-ups can not yet be performed unbroken use chest-to-bar pull-ups, kipping pull-ups, or a band that will allow a set of 21 pull-ups to be unbroken. To determine the appropriate pull-up style and DB weight, warm-up both movements before starting the workout. During the dumbbell thrusters the dumbbells rest on the shoulders to start. Keep the chest upright during the entire movement and extend the hips rapidly out of the squat, pressing the dumbbells overhead. Reset the dumbbells back to the shoulders before the start of the next thruster. Insist on proper mechanics in the thruster before moving up in weight. Want to develop your L sit and L pull-up? Watch this progression. This workout appeared on the CrossFit mainsite on Jan 13, 2016. Have you signed-up for our OCR course? What are you waiting for? It starts this weekend!We have been working on our snatch for over a month now. In some ways all of our training and practice has been for this workout, Isabel. Isabel is a classic CrossFit workout that first appeared on November 11, 2004. Isabel is intended to be very, very fast, with the best athletes finishing in under 3 minutes. It is an absolute sprint and a test of your phosphgen-creatine and glycolytic metabolic pathways. Isabel is also a great test off your accuracy and mental toughness. As you start to fatigue, which you will, your form naturally starts to degrade. Your goal is to find the balance between grit and grace. How fast can you go while still keeping good form? Stay focused, especially, on your pull from the floor. All too often, as athletes get going fast, the bar starts to drift way out in front. This will smoke your lower back. Sweep the bar back as you pull your knees back and out of the way. Keep your chest up to protect your back as well. The key to this workout is efficient form and consistency. Good luck! Today's Workout Isabel for time 30 Snatches 135/95# This is used by Beyond the Whiteboard to calculate your Heavy Fitness Level. Compare to July 7, 2015 The OCR course starts this weekend. Have you signed up? |
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