WOD 4.25.16

What-is-CrossFit

April 24, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, April 25, 2016

Skill Work

Three Position Snatch

Strength Work

Back Squat 

  • 3 x 10 (work up to 10 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

10:00 AMRAP of:

  • 3 Cleans + 3 OTB Burpees
  • 6 Cleans + 6 OTB Burpees
  • 9 Cleans + 9 OTB Burpees
  • And so on…

Today’s Coaches

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

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WOD 4.23.16 (Scenario Day)

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April 22, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Saturday, April 23, 2016

Skill Work

Coach’s Pick

Strength Work

None

MetCon

Scenario WOD TBA

Today’s Coaches

  • 8:30am (MKBB)-Brandon
  • 10:00am-Brandon

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WOD 4.22.16

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April 21, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, April 22, 2016

Skill Work

Front Rack Stretching

Strength Work

Cleans

  • 3 x 5 touch-and-go (work up to 5 RM, in 3 sets, with 2:00 rest between sets)

MetCon (“Fran”)

21-15-9 reps of:

  • Thrusters 95/65
  • Pull-ups

Today’s Coaches

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

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WOD 4.21.16

15

April 20, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, April 21, 2016

Skill Work

Freestanding Handstands

Strength Work

Bench Press

  • 3 x 10 (work up to 10 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

For time:

  • 2000m Row

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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The Lift Everyone Should be Doing

April 20, 2016 | Posted in The Word (Coach Blogs) | By

The Press. The Shoulder Press. The Strict Press.

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Usually called just a “Press” in a CrossFit gym, but differentiated from a “Push Press” by calling it “Strict.” The strict press or “Press” involves beginning with the barbell in an upright position on your shoulders (with elbows slightly in front of the bar) and pushing it overhead. The entire body is used on the press, from the feet all the way up to our hands, but is commonly under appreciated.

The Press is one of our most instinctual fundamental movements. If a caveman wanted to get a rock overhead and set it up on a ledge, he would bring it up to his shoulders, hold his breath and put the rock overhead. If the rock was a bit heavier, he might use his legs to do the same movement, generating more power from his lower body.

When the majority of people hear the word “Press,” they probably think of the bench press, which is performed at a horizontal position rather than a vertical one. Although there are many important and beneficial aspects to performing a bench press, the strict press is a better indicator of strength. This is because the lift requires almost everything, including strong hips, glutes, and abdominal strength.

Because of the nature of the press, it can be used to be a gauge of how strong a person is. Pressing your bodyweight (something that a very small percentage of people can brag about) is a helpful long term goal any athlete can strive for. And for most people, this is something that can only be achieved through training.

During a strength cycle with this overhead movement, focus on the integrity of the lift during all reps, especially high ones.  Bracing your mid-line and maintaining a solid body position (rather than arching your back and compensating on one side or another) will not only train your upper body, but your abdominal region and hip positio. If you are not able to complete the press without mobility issues, take the time to correct those issues with the help of a coach.

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WOD 4.20.16

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April 19, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, April 20, 2016

Skill Work

Split Jerk + Press

Strength Work

Deadlift

  • 3 x 10 (work up to 10 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

3 RFT of: 

  • 10 Hang Power Cleans 135/95
  • 15 Wall Balls 20/14
  • 20 KB SDLHP 53/35

Today’s Coaches

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

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WOD 4.19.16

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April 18, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, April 19, 2016

Skill Work

Jump Rope/Double Unders

Strength Work

Shoulder Press

  • 3 x 10 (work up to 10 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

8:00 AMRAP of:

  • 8 OHS 95/65
  • 8 Push-ups

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 4.18.16

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April 17, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, April 18, 2016

Skill Work

Drop Snatch

Strength Work

Back Squat

  • 3 x 10 (work up to 10 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

Strength & Shoulder Rehab (No WOD)

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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NO WOD 4.16.16

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April 15, 2016 | Posted in Daily Info and Workout | By

The gym will be closed today for the Travis Cooper Seminar.

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WOD 4.15.16

rope-climb

April 14, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, April 15, 2016

Skill Work

Front Rack Stretching

Strength Work

Cleans

  • 3 x 5 touch-and-go (work up to 5 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

3 RFT of:

  • 2 Rope Climbs
  • 4 HSPUs
  • 8 Power Snatches 75/55

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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