Breathing is the most basic human activity, but Hayley Parlen says doing it “properly” can help you in the CrossFit box. [The Power of Conscious Breathing] Mobility: Overhead Squat prep WOD: Part 1: Overhead Squat 5-3-1 (incrementing weight to achieve 1rm) Part 2: ‘Grace’ 30 floor to overhead (power clean and jerk) 95,135
“The tendency to whining and complaining may be taken as the surest sign symptom of little souls and inferior intellects.” –Lord Jeffrey Mobility:Group Suffering and A Thought Experiment, Thoracic Spine WOD: 30-25-20-15-10-5: Virtual Shoveling (70,90) Overhead walking lunges (25,45) *Virtual shoveling is completed by using a bumper plate standing on end for barrier- each side
CrossFit affiliates everywhere are developing a community of people who realize you can accomplish anything you put your mind to! Check out this Vid from “Creating a Community at CrossFit Threshold” Mobility: DO IT! www.mobilitywod.blogspot.com/ WOD: Bear Complex 5 rounds, 7 sets of: Power Clean Front Squat Push Press Back Squat Push Press (Rest between
Firebreather: (noun) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete. Special thanks to Greg Amundson for letting us use the CrossFit Firebreather definition for our new affiliate T’s! Coming late December. Mobility: Accumulate a total of
The Value of Mental Rehearsal in Strength Training Bill Starr explains how you can use your mind to get the most out of your body in the gym or in any athletic endeavor. Mobility:Deadlift Prep WOD: Part 1: every minute on the minute for 10 min. complete 2 deadlifts (heavy) Part 2: 5 rounds 15
Rest and Recovery Tips Mobility: Basic Upper Body Mobility List We can do better. Simplicity, context, observability , measurability, and repeatability rule. If you can’t see change, there is no change. The Lower Body Basic List Remember to get your two minute minimum on each one/side. Nutrition: https://robbwolf.com/faq/ The Paleo diet is simple yet remarkably
The Ranger Creed We had a full day of training with a few different groups. Thanks to the Long Range Surveillance Ranger/Airborne Co. 2-152 for making it in for a good WOD. Team WOD: (11am) Teams of 2: 1 person moves through all 3 movements before teammate moves. AMRAP in 18min: 5 Deadlift (heavy) 7
“The only place where success comes before work is in the dictionary.” Mobility: Solving Front Rack Problems, The Lower Body Basic List WOD: Part 1: 5×3 Clean (incrementing weight each round) Part 2: AMRAP in 15min 10 medball clean-wallball combo* (14,20) 25 double-under (sub 75 singles) (*perform a medball clean, in receiving position explode up
Venn diagrams show relationships between sets of ideas, and Tyler Hass thinks they help explain CrossFit’s success. Diagramming Fitness Mobility:Pick out your tight spots and spend 3-5min on upper and lower body maint! WOD: Part 1: 5×3 Snatch Pull Part 2: 3×3 Snatch Balance Part 3: Tabata KB swing, rest 1 min, Tabata pushup, rest
Fitness is Doubt: from CrossFit New England (must read!) It’s a burden you know too well. That point halfway through a workout when the voice inside your head starts pounding against your eardrums, telling you you’re too tired, too sick, or too weak to go on. Or out in the world when you convince yourself
