“A CrossFit Love Story” with Bob Brown, CrossFit Journal video [wmv] [mov] [HD mov] Skill: Clean- Parts 2-4 + Jerk- parts 1-2. WOD: P1. Dynamic Push Press 8×3 @ 65% (85-95% of 1 rm Shoulder Press). EMOTM. P2. 3 x Max effort kipping pull-ups with 2 min rest. (As many kipping pull-ups as possible without […]
WOD: 50 Box Jumps (20,24”), 25 Thrusters (65,95#), 50 Double-unders (25 Du or 150 Su for scaling), 25 KB swings (35,53#), 50 walking lunges (total), 25 knees-elbows, 50 pushpress (30,45#) (22 min cap.)
9 Paleo Tips: The Good, the Bad and how to sanely try it – Tip number 9 says “Make your own rules (but stick to em).” By hcfchallenge SKILL: Clean– (10-12 min.) WOD: P1.Pause Back squat 8×3 (4 seconds) @ 65%. EOMOTM. (working on sticking point of bottom of squat) working with partner, 1 partner
Team USA trains for the first CrossFit Invitational presented by Reebok – video [wmv] [mov] [HD mov] WOD: ‘Diane’ 21-15-9: Deadlift (135,225#), Hand stand pushup (compare)
Health Benefits of Sweet Potatoes By hcfchallenge Not only are sweet potatoes readily available, inexpensive, and delicious, there are many other reasons to love these yummy vegetables. Check out the above link for the top 9 reasons! WOD: ‘Helen’. 3 Rounds for time: 400m. Run, 21 KB swing (35,53#), 12 pull-up (compare to 8/6 ,
SKILL: 1.Hollowbody hold 2. Hollowbody kipping swing/ blocking movement for kip 3. From here start to work with closing the shoulder angle (push away), and raise the knee up (closing the hip angle) getting slightly higher each rep until the individual has control of the kip with a knee-hip position. 4. As consistency increases, begin
User Guide: Finding the Right Coach and Affiliate By CrossFit (any of this sound familiar? 🙂 SKILL: 1.Hollowbody hold 2. Hollowbody kipping swing/ blocking movement for kip 3. From here start to work on the progression working with closing the shoulder angle (push away), and raise the knee up (closing the hip angle) getting slightly
REMINDER: Check out the EVENTs calendar for all upcoming awesomeness within the HCF community! WOD: ‘Nancy’ 5 rounds for time: 400m. Run, 15 Overhead squat (65,95#) (scale to 40-50% of 1 rm) CWOD: +10 min to warmup with basic body weight movements. +10 min to work on weakness movements that are in this coming weekends
Seriously. If you don’t try, you’ll never know. Your life won’t be grand until you have a long list of “Remember when we first did ______?” Just Try | by Lisbeth Kipping Skill work (knee-elbows, toes-bar) 1. hollow body hold on cage. 2.a. bar kip progression. b. blocking movement for kip. WOD: P1. Snatch progressions
ALL MEMBERS! This Sunday, Meet at the gym at 11am to go with us to Apple Works Orchard in Trafalgar, IN! Sign up on Mindbody to let us know you’re coming! This is an impromptu trip and we hope you can go with us! There’s music, a bamboo maze, a train ride for the kids, and
