WOD 9.15.14

Handstand 2

September 14, 2014 | Posted in Daily WOD | By

Workout of the Day 9.15.14

Skill of the Day:

4 Rounds:

  • 30 second HS hold
  • 30 second rest

Strength:

  • Clean 2 @ 70/75/80/90
  • 1 RM attempt EOMOM-5 rounds

WOD:

5 minute AMRAP:

  • 10-SB sit-up #20/30
  • 10-Slam balls #20/30

Post Total Rounds…

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Endurance WOD 9.15.14

CF1

September 14, 2014 | Posted in Endurance WOD | By

Endurance WOD 9.15.14

3 Sport- 

  • Follow the CFMK WOD 

Running-

M- Marathon

  • Follow the CFMK WOD

H- Half Marathon

  • Follow the CFMK WOD

S- Shorter than 13.1

  • Follow the CFMK WOD

 

 

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Endurance WOD Explanation

download

September 14, 2014 | Posted in Endurance WOD, The Word | By

The Soon to be Released Program will include workouts for athletes who wish to race in Endurance Running 5k, 10k, Half, and Full Marathons and Tri-Athletes who want to compete in Sprint, Half, or Full Iron man events. Where any Distance athlete can benefit, please make sure you consult our Head Coach before beginning this Program.

The following Endurance program will take all of our Max Kane Endurance Athletes at CrossFit Max Kane to test on Sunday December 7th in Dillard GA at the Inaugural River Vista.

There will be other test periods during the training, and these will serve as road marks for our Iron man and Half Iron man Athletes. The Next roadmark will be announced SOON!!!!

Distances at the Inaugural River Vista offered are as follows

  • Half Marathon 13.1
  • 10K- Run
  • 5K- Run

You can register and get more info at the below link from Active.com

http://www.active.com/dillard-ga/running/distance-running-races/inaugural-river-vista-half-marathon-and-10-5k-2014

Directions for the programming:

  1. You can alter the days on which you do certain Workouts but maintain a proper Work to Rest Ratio
  2. Do not add any supplemental Work unless it is approved by a COACH
  3. More does not = Better
  4. No you can not skip or go light on strength days
  5. No you can not go at a pace on interval days
  6. Yes this is going to be challenging
  7. You may scale the CrossFit WODs as directed by a Coach
  8. You may scale the distances as needed, but discuss with a Coach
  9. M= Marathon Distance
  10. H= Half Marathon Distance
  11. S= Shorter than 13.1 Distance (10K, 5K, ect)
  12. 3 Sport= Iron man/Half Iron Man  
  13. You must follow a sounds nutritional plan 
  14. You can not be afraid to push yourself
  15. Do the workouts when able in the gym
  16. I will post links and information related to skills and drills pick the ones that benefit you most but neglect nothing
  17. The goal is to raise your base level of fitness while specializing in Endurance Sports
  18. The CrossFit Endurance Program is based around proper technique first, consistency in that technique, then add on the intensity (miles/speed)
  19. Do not sacrifice your health for a particular workout. If you know you can not swim do not go into the middle of the lake and attempt to tread water for 20mins.
  20. ENJOY Yourself!!! If you have any questions please direct them to Jeremy at crossfitmaxkane@gmail.com

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Why you NEED to Squat!

Sqt

September 12, 2014 | Posted in The Word | By

I mean Seriously, can’t you afford a chair bro?

The Squat is an essential item to Human Functionality. As you can see illustrated in the below picture from the beginning of our lives we have the ability to squat below parallel in a safe and functional manner. It is not until the hardships of aging have taken a-hold of us that we get the notion that, “well maybe this is not good. I mean it does not feel good!”  So we settle for our simple reasoning and a few supporting biased articles that we stumbled upon on the inter-webs and just stopped squatting. THIS IS A HUGE MISTAKE!!! The most logical reason I will give you, and your fitness tip #1 is that if you want to be able to get up off of the toilet when you are old, then you must continue to squat and train the major systems in the body. As you continue to age and ignore the necessity of completing normal movements to their full functional range you are going to further limit your ability to operate as a functioning unit and ultimately require a “helping hand” to complete normal everyday tasks. (Like getting off the toilet)

Image

So, the next question is going to be the HOW? How is it that we have reached this point in our lives that we can not longer take care of our normal daily human functions? Well, I bring you the Office Chair!! Visit any 3rd World country and you will see everyone squatting around like the above pictured child. Playing with rocks, sticks, telling stories, things of our past time. Well my beloved 1st world, I don’t sit on the ground because it is dirty and so are the rocks! You need to take some time and get back to your roots! De-Evolutionalize (is that a word?) and sit around (in a squat) just trying to relax and enjoy the moment. Now Check out a Work-out on our Daily WOD and go get your Squat on!!!

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WOD 9.12.14

Deadlift

September 11, 2014 | Posted in Daily WOD | By

Workout of the Day 9.12.14

Skill of the Day:

8 minute EMOM:

  • 1-Split Jerk

Strength:

5 Rounds EOMOM:

  • 10-Deadlift @70%

WOD:

8 minute AMRAP:

  • 200 m Run
  • 4-Muscle Ups
  • 6-Toes 2 Rings

Post Total Number of Rounds/Reps…

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WOD 9.11.14

Front Rack Pos

September 10, 2014 | Posted in Daily WOD | By

911picWorkout of the Day 9.11.14

Skill of the Day:

5 Rounds:

  • 5-Front Squats w/5 second tempo down and 3 second pause
  • 6-Front Rack Lunge Steps

Strength:

None!

WOD:

  • “9-11 Throwdown”
  • - 2001m Row
  • -11 Box Jumps 30″/24″
  • -11 Thrusters 125#/85#
  • -11 Burpee Chest to Bar Pull Ups
  • -11 Power Cleans 175#/125#
  • -11 Handstand Push Ups
  • -11 Kettlebell Swings 70#/52#
  • -11 Toes 2 Bar
  • -11 Deadlifts 170#/120#
  • -11 Push Jerks
  • -2001m Row

Post Time…

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Endurance WOD 9.10.14

ChuckNorris

September 10, 2014 | Posted in Endurance WOD | By

The Endurance WOD will continue Next Week 15 September!!!

- We will have programming for not just the Three Sport but an Endurance Runner’s Program as well!!!

ENJOY!!!

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WOD 9.10.14

Wall Balls

September 9, 2014 | Posted in Daily WOD | By

Workout of the Day 9.10.14

Skill of the Day:

5 Rounds:

  • 30 second Double Under
  • 30 second Rest

Strength:

5 Rounds Every 3 min on the min:

  • 6-Back Squat @75%

WOD:

For Time:

  • 50-Double Unders
  • 40-Flutter Kicks
  • 30-Wall Balls #14/#20
  • 20-Power Cleans #65/#95
  • 10-Over the Bar Burpees
  • then back up to 50…

Post Time…

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WOD 9.9.14

Row

September 8, 2014 | Posted in Daily WOD | By

Workout of the Day 9.9.14

Skill of the Day:

6 minute EMOM:

  • 3-High Hang Clean

Strength:

6 minute EMOM:

  • 5-Jerk Press

3 minute EMOM

  • 5-Push Press

WOD:

8 Rounds for Time:

  • 4-Power Snatch #65/#95
  • 250 m Row

Post Time…

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WOD 9.8.14

Cute Pull-Up

September 7, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 9.8.14

Skill of the Day:

5 min EMOM:

  • 4-Strict Pull-ups w/3-second temp descent

Strength:

8 min EMOM:

  • 1-Snatch

6 min EMOM:

  • 1-Clean & Jerk

*working up in weight each minute

WOD:

3 Rounds for time:

  • 15-Thrusters
  • 15-Pull-ups

Post Total Time…

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