“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” – Theodore Roosevelt Mobility: Row Prep WOD: Part 1: Box Jump 3-3-2-2-1 Incrementing height each round to a max height (Compare to Here and Here) Part 2: Row- Cover max distance in 10 min.
“Ron Gutman: The hidden power of smiling“, TED Talks. Mobility: Hips and Front rack goodness WOD: Part 1: 5×3 Thruster incrementing up each rnd. 5 total, to a solid heavy set of 3. Part 2: From CFE: 5 Rounds 5 Clean to Thruster (65,95#) 15 Push ups w/release 10m Broad Jumps 10m walking lunge”back” 4:15pm
Who’s to say that theory is best? And why should I accept the weak parts of myself? Why shouldn’t I want to make them stronger? If I can improve, why not flippin’ do so? No, From CrossFit Lisbeth We are 5 days out from Mighty Murph! Get over and get SIGNED UP today! Mobility: Snatch
Teamwork is work performed by a team towards a common goal. Team WOD: From the 2011 regionals (scaled to 3 athletes rather than 4) For time: 20 Calorie row 30 Burpees 30 Dumbbell ground-to-overhead (45lb / 25lb) 30 Toes-to-bar 100 foot Overhead walking lunge (45lb plate / 25lb) 150 foot Sprint Teams of 3. All
Impossible is Nothing REMINDER: Tomorrow morning, Saturday May 21 we will be running in the 2nd Annual Firefighter 5k, Followed by the usual Team WOD at 11am. Also: Get signed up for Mighty Murph if you havnt yet! Mobility: Hip opener and other hip goodness WOD: 4 Rounds: 400m. Run 50 Squats* (If at anytime
Today is the final day to get signed up for the Mighty Murph Challenge if you want a T-shirt with your donation! Registration will still be open through the day of the event, but a T-shirt will not be available. GET SIGNED UP! Mobility: Every human should be able to perform basic maintenance on themselves,
Only The Lonely People talk a lot about the sense of community in CrossFit, but it’s so much more than lifting big and eating Paleo together. For me, this sense of community is about seeing each other, sometimes at our weaker moments, and not looking away. It’s about not hiding our vulnerabilities – in fact,
“Do not go where the path may lead, go instead where there is no path and leave a trail.” – Ralph Waldo Emerson You have 2 days to get signed up for Mighty Murph if you want a T! Pick ONE, mini, murph, or mighty and DO IT! 🙂 Mobility: Shoulder work WOD: Part 1:
“You cannot teach a man anything; you can only help him to find it within himself.” — Galileo Mobility: PNF The Prime Movers of Your Hip Skill: Gymnastics: L-sit holds WOD: Part 1: Back Squat 5×3 increasing load each rnd to a heavy set of 3. Begin with a few warmup sets between 50-60% of
Proper movement mechanics not only help us during CrossFit, but also during EVERYDAY movement! What we teach you in the gym should be transferred into everyday life activities and movements. Proper body mechanics are key to staying healthy. Read this great article from Dr. John Zimmer Your Form Sucks: Poor posture can create poor results
