Make sure to check out www.HCFKIDS.com for more info on our Kids program coming in 2011! “Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” -Tom Landry Mobility: Solving Front Rack Problems, Improved Hip Mobility for Better Squatting Tomorrow WOD: Part […]
Merry Christmas Eve! Reminder: NOON WOD today, NO evening WOD Mobility: Pick out the tight spots! Basic Upper Body Mobility List, The Lower Body Basic List WOD: Goat Day. Pick 2-3 weaknesses and do AMRAP in 15min. Shaun will program reps for you. Weakness Bias Training Dan Williams proposes CrossFit athletes are only as strong
Mobility and recovery expert Kelly Starrett has a lot of unique ways to improve a client’s range of motion and flexibility without traditional static stretching. By using some basic principles of physical therapy coupled with around-the-house objects.[More here] Mobility: Better Rowing: High Hamstrings WOD: Part 1: 5 rounds of max unbroken Handstand pushups (scale as
“To love what you do and feel that it matters, how could anything be more fun?” — Katharine Graham Mobility: Global Extension WOD: ‘Jingle Annies Bell’ (Courtesy of CF York, PA) 50-40-30-20-10: Double-under (sub 3x singles if needed) KB swing (35,53lb) situp* *(hands touch floor above head at full laydown extension, hands touch toes at
“One thing that I love about CrossFit is that I am surrounded by passion. It takes passion, a capacity to eat bitter as the saying goes, to do CrossFit. Being surrounded by such people is immeasurable. Such desire, such fire, such discipline. They push me, inspire me, awe me, teach me. What a great way
“We have to start teaching ourselves not to be afraid.” –William Faulkner Mobility: Stronger than Diane? Goddess of Squat?, Thoracic work WOD: Part 1: Split Jerk 2-2-2-2-2-1 Part 2: AMRAP in 12min 5 Sumo Deadlift highpull (65,95lb) 7 Box Jump (20,24″) Special thanks to our visitors from Cali: Matt and Amie!
“Things work out best for those who make the best of how things work out.” – John Wooden Mobility: Get 10 min of working on your nasty spots. The Lower Body Basic List, Basic Upper Body Mobility List. Team WOD: 3 person teams, 20min Cap. Barbell Farmers walk: 600ft.(50,95) 1 person moving at a time
Breathing is the most basic human activity, but Hayley Parlen says doing it “properly” can help you in the CrossFit box. [The Power of Conscious Breathing] Mobility: Overhead Squat prep WOD: Part 1: Overhead Squat 5-3-1 (incrementing weight to achieve 1rm) Part 2: ‘Grace’ 30 floor to overhead (power clean and jerk) 95,135
“The tendency to whining and complaining may be taken as the surest sign symptom of little souls and inferior intellects.” –Lord Jeffrey Mobility:Group Suffering and A Thought Experiment, Thoracic Spine WOD: 30-25-20-15-10-5: Virtual Shoveling (70,90) Overhead walking lunges (25,45) *Virtual shoveling is completed by using a bumper plate standing on end for barrier- each side
CrossFit affiliates everywhere are developing a community of people who realize you can accomplish anything you put your mind to! Check out this Vid from “Creating a Community at CrossFit Threshold” Mobility: DO IT! www.mobilitywod.blogspot.com/ WOD: Bear Complex 5 rounds, 7 sets of: Power Clean Front Squat Push Press Back Squat Push Press (Rest between
