What’s in the Hopper?
Many of you have asked “What Can I Read?” Well, here you go. Some helpful, interesting, thought-provoking articles/videos I have come across over the last few days. Book: The Four Hour Body By Tim Ferris (Haven’t read it yet, but will be soon.) Article: Why Weightlifting Shoes? Article: The Nike Shoe Conspiracy Video: Creation of Torsion Video: Who is Your Monster? If you haven’t let us know about “Parents’ Night Out” on Friday, June 1, please email Chennelle at...
read moreWorkout of the Day, May 20, 2012
EMOM: Every Minute on the Minute for 12 mins. 2 Full Clean & Jerks (90% of 1 RM) (Push jerk or Split Jerk) Oly Work 5×5 Hang Squat Snatch (60% of 1 RM Snatch) Rest 60 secs. Between 2×15 Turkish Get Ups (Rotate arms every 5 reps) use heaviest possible weight to go unbroken for each set of 5 reps.
read moreWorkout of the Day, May 19, 2012
Partner WOD 1 person works at a time for both parts 1 and 2. Part 1 150 Double Unders 100 Air Squats 800m Run (Partner 1 runs 400m, then partner 2 runs 400m) Score = placement of time of completion (For example if there are 10 teams, the first team to finish will earn 10 points) Partners will work one at a time to complete the reps in part 1. Part 2 8 min. AMRAP 10 Thrusters (95/65) 10 Lateral Barbell Burpees (Partner 1 completes 1 round and rests while partner 2 completes 1 round) Score = total reps completed Partner 1...
read moreWorkout of the Day, May 18, 2012
Area 1 Group 1. 8×3 Snatch Balance at 60% of 1 RM Snatch Group 1: 8×3 Push Jerk at 50% of 1 RM (rest 30 secs.) Complete all of Snatch Balance, then switch to push jerks. Area 2 Group 2. 8×3 Deadlifts at 50% of 1 RM (rest 30 secs.) Group 2: 8×3 Weighted Back Ext. on GHD (45/25) Complete all of deadlifts, then all of back extensions. Area 1 will complete all of its work, then rotate to area 2. Area 2 will complete all of its work, then rotate to area 1. IF TIME ALLOWS: When both areas have been...
read moreWorkout of the Day, May 17, 2012
For Time 40 Wall Ball (20/14) 20 Sumo Deadlifts (225/135) 20 GHD Sit-Ups 40 H.R. Push-Ups
read moreSounds Fishy
Fish oil. Who knew oil from cod or mackerel would be so beneficial for the human body? Oh, you haven’t heard? Yes, fish oil is beneficial to the human body. Be careful however, not all fish oil is created equal. Benefits of Fish Oil Provides an excellent source of EPA and DHA for optimal health Supports normal brain function and wellness Promotes cardiovascular health Promotes a healthy immune response Supports joint function and mobility Promotes skin health and beauty Also check out this article from The American Heart...
read moreWorkout of the Day, May 16, 2012
1. 2x AMRAP Deadlift using 80% of 1 RM (Rest 2 mins. Between sets.) 2. 5×5 Banded Push-Ups (rest 30 secs. Between Sets) EMOM (Ever Minute on the Minute) for 5 Mins. For each Group (Each Group Will Rotate to Next Group every 5 mins.) Group 1 9 Air Squats immediately followed by 9 Vertical KBS (53/35) Group 2 1 Rope Climb Group 3 5 Handstand Push-Ups Max number per group is 6 (limited to ropes). Sub 4 chest-to-bar pull-ups if not rope climbing. No rest between stations. 1 Time Around to Each...
read moreWorkout of the Day, May 15, 2012
400m Run Then 2 Rounds 7 Burpee Box Jumps (24/20) 7 Strict Press (at 65% of 1 RM) 2 mins. Rest Repeat Rest 2 mins. Repeat
read moreWorkout of the Day, May 14, 2012
Complete 7 rounds for time of: 1 round = 1 Power Snatch (135/95) 2 Front Squats (135/95) 3 Burpees Rest 2 mins. Then 10 min. Straight Arm Plank Hold
read moreHappy Mother’s Day, We Support You
There are a million things you can do with your time. If you choose to spend your time with us, we will make it worth your time. It is our commitment to push you, to make you stronger, to make you better, to build your confidence, to make you smile at your own achievements. We want you to realize what “Your very best” is. We aren’t going to yell at you like you are in a military bootcamp. Are we going to communicate to you what you need to do to safely perform the movement? Yes. Are we going to clap our hands loudly and...
read moreCrossFit Journal
RALCF – 10% Discount for Progenex
