“My Fitness Program Can Beat Up Your Fitness Program” from CrossFit Oahu (HI). Mobility: Overhead Squat/Snatch Prep WOD: Snatch Complex 5 sets of: 3 Position snatch pull+ OHS 3 Position Power Snatch + OHS 3 Position Snatch+ Snatch balance The three positions are from the top down; 1 – High Hang, 2 – Above Knee, 3 – […]
Look for more info coming soon! CrossFit Indy North will be hosting the first annual Great Lakes CrossFit Invitational on Saturday January 15, 2011. *We are trying to get anyone and everyone together to go and compete on this day. Scalable for ALL levels of fitness! Ask Shaun for details. Mobility: Better Rowing: High Hamstrings
The Paleo Table: 8 herbs & spices you should get to know Mobility: The 5 Way Shoulder, Front Wheel Drive Test WOD: 10-9-8-7-6-5-4-3-2-1: Pullups 10 Double-unders (per round) 1-2-3-4-5-6-7-8-9-10: KB clean and press-per arm (35,53)
“Be content to act, and leave the talking to others.” – Baltasar Gracian Mobility: Hip Impingement 2: Band Variation, Shoulders WOD: 5 Rounds 7 Deadlift (155,225) 11 Burpees Who or What Inspires You? Post results and who or what inspires you to comments!
A day of rest Today is dedicated to rest and nutrition tips! Below you will find a lot of helpful info including the Paleo Solution quick start guide and food matrix by Robb Wolf! Sleep! Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms, TV’s etc.
“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
