WOD: A. Take 15 minutes to work on handstand kickup/hold progressions kick up to handstands/ walk *use mat and partner for spotter or wall B. Against a 3 minute running clock, complete: 400 Meter Run or Row Wall Ball Shots x Max reps Rest 2 minutes Repeat for a total of three sets.
Consistency is possibly the most important part of an exercise program. Even if you use the best exercise program in existence (i.e. CrossFit) and give 100% effort when you work out, if you’re only doing it once a month it will have little effect on your overall health and fitness. Additionally, you must have consistency
WOD: A. 3 sets of: Back Squat x (1. 3@70%. 2. 3@80%. 3. 3+@90%) Rest 45 seconds Kettlebell turkish getups x 2 each arm Rest 45 seconds Wall Climb/box climb x 3-5 reps Rest 45 seconds Plank from Elbows x 45 seconds B. Complete as many rounds and reps as possible in 5 minutes of:
When an athlete is truly in the zone, they have zero perception. They don’t perceive a performance as good or bad. The zone is void of perceptions and judgments because all that happens in that space is the performance itself as an athlete’s function, being and will align. Knowing Where You Stand WOD: A. 3
Sat. March 8. NO classes today- Active recovery day- try a yoga class! NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the
Saturday and Sunday Read More »
Open WOD 14.2 @7pm WOD: A. In teams of two, with only one work station per team, and only one partner working at a time: Complete as many Wall Ball Shots as possible in 8 minutes. Rest/Transition 1 minute Complete as many Burpee Box Jump Overs (20,24”) as possible in 8 minutes B. Flexibility: 20
“If you find yourself unable to be positive before the workout, reflect on what that is and where it’s coming from. Most likely you are focusing on external matters that have no relation to what you’re trying to accomplish. Don’t waste energy worrying about other competitors and their scores, or about what other people think….
WOD: A. Three sets of: Back Squat (1. 5×65%, 2. 5@75%, 3. 5+@85%) Rest 45 seconds Supine Ring Rows x 10-12 reps Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Every minute, on the minute, for 10 minutes, perform: 10 Kettlebell Russian Swings (53,70#) 5 Burpees *If work isn’t completed
“Fitness is not just in the gym. Fitness is outside of the gym. It’s life. Anytime you find yourself saying, ‘Damn it, I can’t do that,’ you have a hole in your fitness.” The Test of Fitness WOD: A. kick up to handstands (5-8 min) *use mat and partner for spotter or wall B.Complete Three
WOD: CrossFit Total Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm. 1. Back Squat (10-15 min max) 2. Shoulder press (10 min max) 3. Deadlift (10-15 min max) Here are some basic precautions that need to be followed for safety: 1) Don’t be stupid.
