Coach James has a long way to pull that bar!
How's the Whole Life Challenge going for you? This week's lifestyle challenge is to work on a skill for 10 minutes everyday. It's interesting that many of us are having difficulty coming up with a skill we can work on. Sure, we can work on a CrossFit skill, snatching, running, muscle-ups, hand-stands, etc. But, is there something else you have been wanting to get better at, but just never made the time? 10 minutes a day, that's all you need to work on something special. What will it be? Today's Workout Wendler Back Squat Week 1 then Complete as many rounds as possible in 12 mins of: 400 m Run 5 Deadlifts at 75% of your 1RM
0 Comments
This week starts our next strength and skill progression cycle. We are going to focus on the snatch for the next few weeks. We did 8 weeks of overhead squat work to help prepare you for snatching.
The snatch is the most technically challenging lift we do in CrossFit. It takes a lifetime to master, but with some consistent practice, you can improve. Take the time today to set-up well for each lift. Keep the weight low. We will be getting heavy soon enough. Watch the rest of the Barbell Shrugged snatch technique videos here: The First Pull The Transition The Second Pull The Receiving Position Today's Workout Snatch Technique Work 5 - 7 sets of 5 reps Cash-out: Tabata Pull-ups Tabata Push-ups No rest between sets. The sumo deadlift high pull can be a frustrating and awkward movement for many of us. The key to getting it efficiently is to powerfully drive your hips and make sure your shoulders have the mobility to be in a good position. Today's MWod video will help. Today's Workout Fight Gone Bad! Here's the very first posting of FGB from the CrossFit mainsite on Dec. 1, 2004: "This is our famous Fight Gone Bad workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are: Wall-ball - 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull 75 pounds (Reps) Box Jump - 20" box (Reps) Push-press 75 pounds (Reps) Row (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. 405 is the score to beat." Do you have a score greater than 400? Michàel and Dara work on their knee flexibility in Hero's pose.
Join Laura for yoga today at 8:30am. Are you coming to Coach James's CrossFit Endurance clinic today at 10-1pm? |
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
|