WOD 2.6.16 (Friends & Family Day)

19

February 5, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Saturday, February 6, 2016

Skill Work

Coach’s Pick

Strength Work

None

MetCon

TBA

Today’s Coaches

  • 8:45am (CFK)-Michelle & Wes
  • 10:00am-Wes

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WOD 2.5.15

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February 4, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, February 5, 2016

Skill Work

Stability

 

MetCon (Open WOD 12.1)

7:00 AMRAP of:

  • Burpees to 6″ Target

 

Strength Work

6:00 EOMOM

  • 10 Bent Rows

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Brandon
  • 7:30pm (101)-Brandon

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WOD 2.4.16

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February 3, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, February 4, 2016

Skill Work

Sots Press

Strength Work

None

MetCon (“Christine”)

3 RFT of:

  • 500 m Row
  • 12 Deadlifts (body weight)
  • 21 Box Jumps (20″)

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-Kaz
  • 6:30pm-Brandon
  • 7:30pm (101)-No Class

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The Ultimate CrossFit Nerd

February 3, 2016 | Posted in The Word (Coach Blogs) | By

By: Nora Sweet

When people meet me in any circumstance they are always surprised that I’m an Engineer.  Yes that’s right, I’m a female who isn’t into Dungeon’s and Dragons, has decent interpersonal skills, and has a fashion sense.  I promise I’m not the stereotypical Engineer. I took what felt like tons of math classes along with physics, statics, dynamics, and thermodynamics.  I love the degree I got and am happy that I get to use my degree in my current job.  But what’s so fun is that CrossFit kind of brings out the Engineering nerd that I am.So why am I about to relate it all to CrossFit?  Because everything we do is about engineering our bodies around equipment or objects to move them, especially the Olympic lifts.

I totally geek out when it comes to Oly lifts.  When I’m coaching, I love looking at someone’s lift and picking out little issues because that’s what I do in my full-time job.  I have to pay attention to details otherwise something is not going to work with something else.  With these lifts if you don’t move your body in the correct manner or order then sometimes the lift won’t be successful.  Sometimes the lift is successful but that doesn’t mean it was done well or efficiently.  I’m all about efficiency, who isn’t?

Now what about tracking your progress in CrossFit?  There’s so much to geek out on.  You can track your weights on lifts.  There are programs just made for keeping up with all this info and puts it into graphs.  We are lucky to have a free system, if you are a member at our gym, WODHopper, and it’s awesome.  I can see how far I’ve come since I practically started going to CrossFit Max Kane to the present.  Then you can even calculate your power for a given lift if you want!  This is where physics comes into play.  If you know the force (your weight) and the time it takes to move the weight a certain distance then you can calculate work and then power!  How awesome is it that we can actually figure out how powerful we are?!What about your diet??  Well guess what, there is even a thing called the Zone diet where you learn to balance each and every meal and snack.  This is by far the easiest way to track what and how much you eat because you weigh and measure the food you eat.  I learned that on the Zone diet you should consume protein in every meal or snack.  This was the biggest benefit where I saw results that were overwhelming.  Fat loss and muscle gain is almost a given. There are other ways to track your diet with counting marcos also!  Best thing about either of these is that being healthy doesn’t mean eating less.

It’s true some of us just do CrossFit be stay active.  But those of us who fall in love with the idea of CrossFit and the ideas behind it, really love this kind of stuff.  It doesn’t take an Engineer to see the beauty of this program.  Take functional movements and perfect those movements then once you have perfected those movements you add weight and then intensity.  That is how you progress.  And being able to have a definite way to track that progress is just genius!  There will always be somewhere or something to improve on because none of us are perfect.  So what are you waiting for??  Give CrossFit a try and if you already CrossFit keep tracking your progress!!

 

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WOD 2.3.16

What-is-CrossFit

February 2, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, February 3, 2016

Skill Work (Contest Day)

Burpees

Strength Work

None

MetCon (Time RX)

3 RFT of:

  • 12 OH Walking Lunges 45/25
  • 12 Weighted Sit-ups w/ Plate 45/25

***2:00 rest***

3 RFT of:

  • 12 Slam Balls
  • 12 Weighted Sit-ups w/ Slam Ball

***5:00 Time Cap each***

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Nora
  • 7:30pm (101)-Brandon

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WOD 2.2.16

Feature

February 1, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, February 2, 2016

Skill Work

Single/Double Unders

MetCon

5 RFT, EOMOM:

  • 8 KB Swings 70/53
  • 100 m Run
  • 8 Push-ups

Strength Work

Bench Press

  • 4 x 5 (90 sec rest, between working sets)

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-Jeremy
  • 6:30pm-Brandon
  • 7:30pm (101)-No Class

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WOD 2.1.16

17

January 31, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, February 1, 2016

Skill Work

Tall Clean

Strength Work

Back Squat

  • 4 x 5 (rest 90 secs between working sets)

MetCon (“Grace”)

For time:

  • 30 Clean & Jerks 135/95

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Brandon
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Brandon
  • 7:30pm (101)-Brandon

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WOD 01.29.16

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January 28, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, January 29, 2016

Skill Work

Stability

Strength Work

12:00 EOMOM

  • 5 Weighted Pull-ups

MetCon (Open 13.2)

10:00 AMRAP of

  • 5 Shoulder-to-Overhead 115/75
  • 10 Deadlift 115/75
  • 15 Box Jumps 24″/20″

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Brandon
  • 4:00pm-Trice
  • 5:30pm-Brandon
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 01.28.16

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January 27, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, January 28, 2016

Skill Work

Press from Split

Strength Work

Press

  • 6:00 to work up to a 1 RM
  • 2:00 Rest, and then
  • 5:00 EMOM of 3 reps @ 80% of 1 RM

MetCon

“Tabata” Slam Ball

***Score total reps

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-Jeremy
  • 6:30pm-Brandon
  • 7:30pm (101)-No Class

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Choose Your Box Carefully

January 27, 2016 | Posted in The Word (Coach Blogs) | By

By: Brandon Conner

“CrossFitters don’t care about form. All they’re worried about is going fast….”

If you’ve been around the fitness industry at all, you’ve probably heard this before. You’ve heard Crossfit is dangerous, because the coaches don’t care about form or technique. I can tell you firsthand, though, having been to multiple CrossFit seminars, that this is not the case. There is a basic principle of progression that is taught to every single person who attends a CF Level 1 seminar- Mechanics. Consistency. Intensity. In that order. A new athlete who comes into the gym should first focus on their mechanics; their form; their quality of movement. After they are able to perform said movements in a proper fashion, then we can move forward to consistency. We want that athlete to regularly practice & use those movements, while continuously seeking to further improve their technique. Finally, after mechanics & consistency have both been established, we can begin to ramp up the intensity portion of CrossFit. Too often, though, coaches will progress an athlete too quickly, urging them to “go faster” or “go harder” when proper mechanics & consistency haven’t been established. This is where injury, a lack of long-term results, & disillusionment with CrossFit begins. This doesn’t mean that a beginner can’t be exposed to some intensity early on- but it should be closely watched & guided by a competent trainer and shouldn’t be a main focus of their program at that time.

In a perfect world, every coach would adhere to this progression…But that’s not reality. This is where it is YOUR responsibility, as an athlete, to seek out a Crossfit facility that will guide you along the path of fitness in the safest, most effective way. At Crossfit Max Kane, we strive to instill this in all of our coaches and athletes. I can’t say this is true for many CF boxes out there, though. Be diligent before choosing what box to attend. We have many members who pass by 2-3 CrossFit gyms on their way to get here and for a good reason. Make sure that your gym stands for what CrossFit ACTUALLY teaches; otherwise, you too might be one of the many people who aren’t getting what you should be from your fitness program.

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