“When your life flashes before your eyes, make sure you’ve got plenty to watch.” “Ten Things You Didn’t Know About Turkey” from Good. WOD: 15 min running clock 1000 m. Row with remaining time complete as many reps as possible of: Power Snatch (65,95) Wall ball (14,20) (your choice on when to switch movements, reps, […]
REMINDER: Open Gym today from 4-530pm. Come in to work on your GOATs (weaknesses) Pick 2-3 and have Shaun come up with a rep scheme, then do an AMRAP in 15min of those weaknesses. Or just work on some skills (oly lifting, etc.) Afterwards Shaun and Jenna will be attending the Canopy of lights in
We are closed for the Thanksgiving holiday, have a great day with family/friends and remember to make good food choices! Make sure to check out the The Paleo Table {Thanksgiving edition} for some awesome recipes!
In CrossFit, performance is king. Capacity in all 10 fitness domains will result in high performance and health, which Kelly Starrett refers to as an “ideal ready state.” [Read & Watch: Ready state and injury] Mobility: 1.Overhead Squat Prep, 2. Overhead Squat/Snatch Prep WOD: ‘Nancy’ 5 Rounds of: 400 m. Run 15 Overhead Squat (65,95)
How are you doing on your nutrition? Keeping track in your logs? Eating lean meats, veggies, fruit, nuts and seeds? Make healthy choices to eat better foods, even over the holidays! Check out this paleo blog from a CrossFitter in West Virginia, also an IU grad! Mobility: Hip Impingement 2: Band Variation, Overhead Squat/Snatch Prep
“Seek freedom and become captive of your desires. Seek discipline and find your liberty.” – Frank Herbert Members of Flatirons CrossFit set out to get hard data about the effects of the Paleo Diet and CrossFit workouts. Amy Santamaria and Tim Retzik report their findings.[By the Numbers] Mobility: How to “Stretch” Your Back Bits, Shoulder
CrossFit Fort Vancouver: Impact of the win The victors returned triumphant to a gym ready to celebrate them whether they had won or not, and even before the team had left, gym members were planning to meet their returning colleagues at the airport and decorate the gym. Mobility: Hip Impingement 2: Band Variation , Best
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” -Greg Glassman Mobility: Hips and Shoulders WOD: AMRAP in 15 min. 1, 15ft rope climb 5 Front Squat (95,135) 7 KB swing (35,53)
“CrossFit is the person you want to be, all wrapped up in your fears and weaknesses. Unwrap it.” — John Heins Mobility: A mix of shoulders, thoracic spine and hips WOD: 100 Double-unders (or 300 singles) 21-15-9-6: Pushpress (65,95), Box jump (20,24), Ball Slam (14,20) 100 Double-unders (or 300 singles)
“I love it. It’s a life-changer. It’s the best thing in the world,” says Deborah Scarborough, a restaurant owner, chef and member of CrossFit Inferno. Deborah came to CrossFit Inferno for its Transformation Challenge and stayed for the athleticism CrossFit has produced in her. She participated in the challenge and saw amazing results in just
