This Saturday Sept 1. Bring a Friend community WOD @ 4 pm! Sometimes you’re friends need a little push! Invite them to do a workout with you! This event isn’t only for members of our gym, though! If Someone is out there who wants to try our program, come risk free! We’re not charging for […]
Correcting Issues With The Burgener Warm-up” with Coach Mike Burgener Skill: 10 min: Snatch pulling positions(PVC-light barbell) high hang, midthigh, below knee, floor (mid-shin) & back up working through the positions without pausing.(emphasize hip position with tight set back angle) + Burgener warmup #1,2,3,4,5: 1. Dip-Shrug (speed through the middle). 2. Scarecrow arms (bar path
Cindy WOD Demo with Northwest CrossFit WOD: ‘Cindy’: AMRAP 20 min: 5 pullup, 10 pushup, 15 squat (compare)
Skill: Snatch. Pulling postions + burgener warmup WOD: P1. Max effort thruster: (15min.) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single repetitions of between 90-100% of your max. Go for a new 1rm if positioning
Paleo meeting/News To recap our meeting from Saturday, we discussed the topics from the blog last week including how to read the labels when you buy eggs, new and yummy recipes that can help you have guilt-free dessert, plus paleo in the news! If you haven’t already, browse through the past weeks blog posts! WOD:
Pull-Up Virtuosity: Part 2 By Laurie Galassi WOD: Kipping skill work: Hollowbody hold on pull-up cage. Kipping swing/Banded kipping swing. Kipping swing with hand release. Kipping pull-up (emphasis on hip drive-pull + push away at top). cycling reps- putting everything together and keeping everything tight. P1. Warmup up to 70% of 1 rm deadlift. (round
Pull-Up Virtuosity: Part 1 By Laurie Galassi WOD: Kipping skill work: Hollowbody hold on pull-up cage. Kipping swing/Banded kipping swing. Kipping swing with hand release. Kipping pull-up (emphasis on hip drive-pull + push away at top) P1. Pressing strength: shoulder press 5-5-3-3-1-1. push press 5-5-3-3-1-1. push jerk 5-5-3-3-1-1. (incrementing to a solid heavy single- NO
WOD: The Filthy 50: 50 Box jump, (20,24) 50 Jumping pull-ups 50 Kettlebell swings, (35,53) Walking Lunge, 50 steps (25 per leg) 50 Knees to elbows 50 Push press, (30,45) 50 Back extensions (supermans) 50 Wall ball shots, (14,20) 50 Burpees 50 Double unders (150 SU) (scale to 40, 30, 20 reps each)
Common Errors in the Olympic Lifts By Caleb Williams WOD: Kipping skill work: Hollowbody hold on pull-up cage. Kipping swing. Banded kipping swing. (NO pull-ups today, just kipping swing.) P1. Clean Progressions. (Power and full squat) Burg warmup. pulling positions: pockets, midthigh, below knee, floor. landing positions from pulling from floor: 2”, 6”, full squat-
Quick Fixes to Improve Rowing By Brian MacKenzie WOD: (Happy Birthday Kyle!) Run 200m.(post #121), Row 250m. Run 400m.(post #125), Row 500m. Run 800m.(railroad crossing overhead), Row 1000m. *scale to the following: Run 100, Row 125. Run 200, Row 250. Run 400, Row 500
