Wednesday February 13th 2013

Log your WODs and Register for the open WOD Prep… 800 Meter run Leg swings + arm rotations 5 Minute – band & foam roller mobility A. OTM X 6 Minutes 5 Slam ball ground to over shoulder (150/80) B. For time: 30 HSPU 40 Pull-ups 50 Power snatch (95/65) 60 Sit-up 70 Box Jumps (24/20) Competitor WOD (team) Rest Day Weekly Member Challenge #9 Bottom to Bottom Tabata...

Down and Dirty on Post-Workout Nutrition

by Coach Harry Palley Proper post-workout nutrition makes a huge difference on your ability to recover, improve, and get to your goals faster. The goal of the post-workout meal is twofold: to repair muscle tissue, and to restore muscle glycogen. When we workout, we create micro-tears in our muscle tissue. The macronutrient we need to repair these muscle tissue is protein. And there is no substitute for that. We...

Tuesday February 12th 2013

Nadim and Tonia both nailing a PR on their one rep back squat WOD Prep… 5 Minutes – Ladder drills + Joint mobility 7 Minutes – Banded MWODs 3 – 5 Minutes – Split jerk Skill work A. Build to a max effort close grip behind the neck split jerk + Split jerk – Pull bar from rack in the behind the neck position. Perform 1 BTN split jerk,...

Monday February 11 2013

Susan WOD Prep… 1 min/each – banded hip extension 1 min/each – single leg flexion 20 reps/each – hamstring floss 1 min/each – super front rack stretch 1 min/each – banded lateral distraction w/ external rotation 1 min/each – ankle mobility A. Build to a 1 rep max Back squat B. Crossfit Games Open 11.5 20 minute AMRAP 5 Power Clean (145/100) 10 Toes to Bar 15 Wall Balls...

Protected: Week # 5 “Get Jacked” Programming

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Saturday February 9th 2013

Jared Remember every Saturday is FREE to friends and family. The 7 & 9 am are for those experienced in the gym and currently exercise. The 8 am is our intro to Crossfit where we cover the fundamentals and teach new folks what CrossFit is all about. See ya there… WOD Back by popular demand…. “PumpFit” (Every Sat. @ 7:00 am) Intro… 3 Rounds With 4 minutes on the...

Friday February 8th 2013

Robert 475# WOD Prep… 10 Kipping swings 10 OHS w/ pipe 5 pass throughs then… leg swings + arm rotation X 10 reps/each (forward/back/lateral) 1 min/each – banded shoulder distraction + external rotation 1 min/each – band assisted front rack + external rotation 1 min/each – super squat sequence A. “Goat” skill work test out – Today will be the last day we will be performing our weekly skill...