Cleans

Wednesday, December 09, 2009

WOD

Cleans

Wednesday, December 23, 2009

WOD

Cleans

Wednesday, January 27, 2010

WOD

Cleans

Thursday, February 18, 2010

WOD

Cleans

Monday, March 22, 2010

WOD

Power Cleans - Power Position 4x4

500 Meter Row for time

GHD Hip Ext 3x10

Post loads and time to comments

Brian Lee Deadlifting a 400 year old Cannon Ball in Puerto Rico!

The power position is in the second pull of the clean. This is the most powerful pull during the clean. During this phase of the movement there is triple extension of the hip, knee and ankles. This is important for functional tasks like box jumps, kettle bell swings, jumping, lifting and squatting. Who couldn't use more powerful hips, right! 

Here's a good question for you; what body system is most affected by Olympic lifting, 1> neurological 2>cardiovascular 3>Aerobic?

Cleans

Tuesday, April 06, 2010

WOD

Cleans 3x5

Romanian Deadlifts 3x5 (Heavier Progression than last week but maintain proper form at all times)

Rest

Row 4x100 meter sprints with 1-2 min rest intervals (all out max effort)

Post loads and row times to comments

Pull Up Frenzy!

Scalability- The ability to modify an exercise or movement to the appropriate individual needs of an athlete to achieve the optimum results.

Intensity-A Relative value of perceived exertion based on the severity of the exercise intervention.

These two terms speak to the value of CrossFit and the knowledge that we have as educated athletes! Our goal should be to scale the exercise to our level to develop the highest level of intensity to produce the greatest results or return on investment. 

Check out the Food and ATO2 Endurance Blogs!

Cleans

Wednesday, April 14, 2010

WOD

Cleans 3x5

RDL 3x10

Post loads to comments

Excellent article and Link on Body Weight Training and Building an Olympic Body!

http://www.dragondoor.com/articler/mode3/229

It is important that every athlete recognize the value of all aspects of training. This includes mobility, trainining, rest/recovery and nutrition. Don't neglect stretching and mobility! For some of our athletes, they could be stronger with better work capacity, if they had better available ROM (range of motion). Here is an example, sit on the floor with your legs out straight in front of you, knees not bent. If you find yourself wanting to reach behind you for support after less than 1-2 minutes, then you have a tight posterior chain. Most likely, it is your hamstrings. So any movement that requires your hips and knees to bend and your back stay straight (i.e./ an air squat), your body will be fighting this lack of mobility. This will affect your body above and below the area of poor mobility. Imbalances in mobility also affect joint alignment which can cause increased wear and tension in areas not needed. 

Today, we will look at every athlete's hamstring flexibility in the box. So, get ready to get stretched!

Cleans

Wednesday, May 19, 2010

WOD

Hang Cleans 3x5 (work fast elbows and getting under the bar)

RDL 3x10

Rest

Double Under Skill Work

Clean & Jerk

Monday, June 28, 2010

WOD

Clean & Jerk 1-1-1-1-1-1

Rest 

50 Double Unders for time / 50 HSPU for time

Post loads and times to comments

Fighting through the pain!

Cleans

Friday, August 13, 2010

WOD

Cleans 3x5

Rest

Interval Row 200 meters rest 1:1 x 4

Post loads and times to comments

Cleans

Friday, November 12, 2010

 Mom, you no longer suffer with poor breath, painful joints, and despair. God gave us exactly what we needed, an angel with human existence. Thank you for saving me from myself. I will see you on the other side. May you be three days in heaven before the devil knows you're dead.

In the loving arms of Jesus!  

Linda Lea Owens  2/3/1944 - 11/12/2010 

WOD

Dynamic mobility before the WOD

Cleans 3-3-3-3-3

Rest

Tabata Walking Lunges (20 secs on, 10 secs off for 8 rounds)

Post loads and reps to comments

Day 6 Pull-up challenge - 30 pull-ups for time (scale as needed)

Cleans

Wednesday, November 24, 2010

WOD

Dynamic mobility before the WOD

Cleans 2-2-2-2-2

Rest

AMRAP in 10 minutes of

200m sprint

KB Swings 25 reps 1.5/1pd

Post loads and times to comments

Day 10 pull-up challenge - 3 sets to failure with any movement, dead hang, kipping, etc...

Way to push it Elena!

I had a member recently ask me if they could make up all the pull-up challenge workouts over the holiday and this next week. What a second, we're missing the point here, I said. The pull-up challenge is just that. It is a series of pull-up workouts done over time with appropriate intensity to develop a training affect in the muscles and movements that promote increased pull-up capacity. They key here is time, intensity, and movements. Training requires time appropriate intervals, recovery and strength increases based on several variables, one of them being time. Our goal with the pull-up challenge is simply to increase pull-up capacity. If done correctly, over the last month, the pull-up workouts should have increased your pull-up capacity. For example, if you were able to use a green band before and progressed to blue, you have increased your pull-up capacity! Remember to think before you train.

Also, recently I have not posted as much in the form of discussion topics, I apologize things have been crazy lately. Hopefully, the copious amounts of information we usually have will start flowing again. Have a great Thanksgiving and see ya soon!

Cleans

Monday, December 27, 2010

WOD

Cleans 3x5 (power cleans or squat cleans)

Rest

3x10 GHD SU / Hip Ext

Post loads to comments

This is how we do it!

Cleans

Friday, May 20, 2011

WOD

Dynamic mobility before the WOD

Cleans 3x5 (begin sets with 70% of 1RM)

Rest

Tabata Weighted lunges 35/25 (20 secs on/10 secs off for 8 cycles)

Post loads and reps to comments

If you have not done the Coaches Challenge WOD there is still time! You have today or tomorrow to get it in. Check out the scores on the Coaches Challenge link! Great effort by all who have done it so far.

Everyone thinks of changing the world, but no one thinks of changing himself.
Leo Tolstoy

Cleans

Thursday, July 07, 2011

WOD

Cleans 3x5 (full squat cleans, focus on waiting on the pull, fast elbows and getting under the bar)

Rest

KB Clean and Press 3x10 each arm

GHD Sit-ups 3x10

Post loads to comments

Done...not defeated!

Cleans

Tuesday, July 19, 2011

WOD

Dynamic mobility before the WOD

Cleans 3x5

Rest

GHD Sit-ups 3x15

GHD Hip Ext 3x10 with weight

Post loads to comments

Here it is, W.9!

Row 800 meters

3 Rounds of;

Box Jumps 20 reps 20"

Wall Ball 20 reps 20/14

Handstand Push-ups 10 reps

Run 800 meters

Post time and load to comments

New On-ramp member, Kirby!

Check out this blog on longevity! http://danjohn.net/category/blog/

Cleans

Monday, October 10, 2011

WOD

Dynamic mobility before the WOD

Cleans 3x5 (squat cleans)

Rest

Three rounds of;

Box jumps 25 reps

Sit ups 25 reps

Double unders 25 reps

Post loads and time to comments

Cleans

Wednesday, October 19, 2011

WOD

Dynamic mobility before the WOD and olympic warm-up

Cleans 3x5

Rest

Three rounds for time of;

Double unders 25 reps

Wall ball 25 reps

Post loads and times to comments

CrossFit in the Hood is moving right along!

Sign up for the Barbells for Boobs Fundraiser on October the 29th! If you can't attend the event, you can do the WOD anytime this month.

Cleans

Friday, November 25, 2011

WOD

Cleans 3x5

Rest

Three rounds for time of;

400 m run

Power Snatch 8 reps 95/65 

Double unders 16 reps

Post loads and time to comments

Cleans

Monday, January 09, 2012

WOD

Dynamic group warm-up and mobility followed by Burgener warm-up

Cleans 5x5 (progressively load the sets but focus on form over weight)

Rest

AMRAP in 8 minutes of;

KB swings 10 reps

KB Thruster 5 each arm

Push-ups 10 reps

Post loads and time to comments (Z-Team also work on HSPU 3 sets to failure and handstand holds)

CF Boston 5 Rds of 80# Sandbag Runs with 2' intervals!

Get ready, this week we start the GET PUMPED for the PARTY challenge! We will begin on Jan 11th and release all the rules before. Again, we will focus on WOD consistency, accountability to good eating habits and promotion of our community through referral of other athletes.