Tuesday
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)
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!
“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,
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
“Seek freedom and become captive of your desires. Seek discipline and find your liberty.” – Frank Herbert Members of Flatirons CrossFit set out to get hard data about the effects of the Paleo Diet and CrossFit workouts. Amy Santamaria and Tim Retzik report their findings.[By the Numbers] Mobility: How to “Stretch” Your Back Bits, Shoulder
CrossFit Fort Vancouver: Impact of the win The victors returned triumphant to a gym ready to celebrate them whether they had won or not, and even before the team had left, gym members were planning to meet their returning colleagues at the airport and decorate the gym. Mobility: Hip Impingement 2: Band Variation , Best
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” -Greg Glassman Mobility: Hips and Shoulders WOD: AMRAP in 15 min. 1, 15ft rope climb 5 Front Squat (95,135) 7 KB swing (35,53)
“I think mass hypnosis is unlikely and the fact that this program really works is the reason we’re all here.” — Greg Glassman Mobility: Overhead Squat/Snatch Prep WOD: 5 Rounds 12 Hang Power Snatch (65,95lbs) 30 walking lunges (15 per leg)
Proper Nutrition is key to success in your overall health and well being, not to mention quicker success to reach your goals and live life as Rx in the CrossFit world! Check out Everyday Paleo for some great recipes. REMINDER: We will be closed Friday November 12 through our Noon session on Monday November 15.