CF2
Front Squat 5,5,5
Grace
30 C&J’s for time 135/95
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Monday – “I hate clowns.” Tracey Ullman
May 20, 2013
CF1
10 x :10-:20′s ring dip supports
EMOM for 15 min, do:
:20 dead hang from a bar
4-7 clapping push-ups
CF2
Front Squat 5,5,5
Grace
30 C&J’s for time 135/95
CF2
Front Squat 5,5,5
Grace
30 C&J’s for time 135/95
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Sunday – “It takes 20 years to make an overnight success.” Eddie Cantor
May 19, 2013
CF1
8 x 2-3 HSPU’s + :30 hold
5 rounds of:
10 WBS
10 Chin-Ups
200m Run
CF2
Squat 3-3-3-3
4 RFT
10 OHS 95/65
10 Burpees
5 L-Pull Ups
Biggest Loser contestants are doing it, celebrity trainers do it, NASCAR drivers do it, pro sports teams are incorporating it into their conditioning programs. Here are five reasons why you should try it.
CrossFit 101
CrossFit is the “sport of fitness” or “training for the unknown and unknowable,” which means we’re the jack-of-all-trades of athletes. Our specialty is to not specialize. CrossFit combines aerobic conditioning, Olympic weightlifting, gymnastics along with some other old-school training elements like kettlebells, rope climbs, tire flipping and sledgehammer into daily WODs (workouts of the day). We’re trained to be able to run a 10K but to also do long jumps, box jumps, and pull-ups — and anything you can do with a barbell or dumbbell, we can do it.
The sport started in a few decades ago by gymnastics coach Greg Glassman in Santa Cruz, Calif. It was used primarily by military, police and fire academy trainees, but spread quickly around California then worldwide. It’s now grown into a sport of its own, and Reebok sponsors the Reebok CrossFit Games, where each July, the best CrossFit athletes in the world compete for the title of “Fittest on Earth.”
As a certified CrossFit trainer and evangelist of the sport, I’ve come up with five reasons why everyone should try CrossFit — at least once. (READ ON…)
The CrossFit Craze: 5 Reasons You Need to Get In on It!
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Saturday – “I like to start the day early, it keeps me out of trouble.” Glen Campbell
May 18, 2013
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Friday – “I never sing in the shower. It’s very dangerous.” Jimmy Fallon
May 17, 2013
CF1
Review Power & Hang Snatch
5 Rounds: 3 min on 1 min off
3 Hang Power Snatches
5 Bicycle sit-ups (ea. side)
7 box jumps (step down)
CF2
15 min of HS Walk or Tap Balance Drills
4 RFT
500m Row
20 WBS
15 KBS
10 HSPU’s
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Seeing Double?
May 16, 2013
And Beer would love you even more if you brought it and your CrossFit twin to Friday’s Twin WOD! Drinking is optional, but it might make the WOD hurt less…Things get started at 5:30 pm, so make sure you’re signed up on MBO so we know you’re coming. See you there!
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Thursday – “To be trusted is a greater compliment than being loved.” George MacDonald
May 16, 2013
CF1
:30 of work / :30 of rest
10 rounds for a total reps
Rope up/downs
Goblet Lunge steps
Hollow Rocks
(this is a 30 minute workout that rotates 10 times through all 3 stations)
CF2
WOD Match wod
By Jordan Shakeshaft The workout may be done, but the work is far from over. Whether you’re checking off your first 5K or an intense strength training session, now is the time to finish strong with a smart recovery plan. For many, this can mean a mix of foam rolling (aka self-myofascial release), stretching, and perhaps even an ice plunge (polar bear club, anyone?). Paired with proper post-workout nutrition and adequate sleep, over time, research shows athletes will recover faster and adapt to more challenging workouts more quickly — score! To make the most of your recovery time, here are 14 expert-approved tools to help the body recover, rebuild, and get ready for more. (READ ON…)
By Jordan Shakeshaft The workout may be done, but the work is far from over. Whether you’re checking off your first 5K or an intense strength training session, now is the time to finish strong with a smart recovery plan. For many, this can mean a mix of foam rolling (aka self-myofascial release), stretching, and perhaps even an ice plunge (polar bear club, anyone?). Paired with proper post-workout nutrition and adequate sleep, over time, research shows athletes will recover faster and adapt to more challenging workouts more quickly — score! To make the most of your recovery time, here are 14 expert-approved tools to help the body recover, rebuild, and get ready for more. (READ ON…)
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Wednesday – “All the world’s a stage and most of us are desperately unrehearsed.” Sean O’Casey
May 15, 2013
CF1
KB Swing & Run ( 20 min cap)
Swing a KB & step. You are only allowed 1 forward step as the KB is in flight or suspended overhead. When you fatigue and cannot move in unbroken reps, sprint to the end of the goal distance (100y) and back, and then continue.
CF2
Find a 1 RM Clean
10 RFT
3 Squat Cleans 155/95
5 Burpees
15 Dbl U’s
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ACTIVATE!
May 14, 2013
Combine your powers with your CrossFit twin, and get to the Twin WOD this Friday at 5:30 pm! If you haven’t found a partner, we’d still love to see you—we can match you up when you get here! Please don’t forget to sign up on MBO to let us know your awesomeness will be there.
